techniques for becoming mentally strong

There are many different techniques for developing mental strength. There are three simple but very effective ones that are relatively easy to do. These are relaxation, positive self-talk and imagery. These are by no means the only ones and the power lies in the combined use of these.

• Physical Relaxation

The Five-Breath Technique

This anxiety control exercise can be performed while you are standing up, lying down or sitting upright. It is ideally used whenever you feel particularly tense. It is also a good idea to practice this before any stress or anxiety arises. Then you will be able to do it with much more ease. You should inhale slowly, deeply and evenly through your nose, and exhale gently through your mouth as though flickering, but not extinguishing the flame of a candle:

1. Take a deep breath. Allow your face and neck to relax as you breathe out;

2. Take a second deep breath. Allow your shoulders and arms to relax as you breathe out;

3. Take a third deep breath. Allow your chest, stomach and back to relax as you breathe out;

4. Take a fourth deep breath. Allow your legs and feet to relax as you breathe out;

5. Take a fifth deep breath. Allow your whole body to relax as you breathe out;

6. Continue to breathe deeply for as long as you need to, and each time you breathe out say the word ‘relax’ in your mind’s ear.

Letting Go

You will need to lie down somewhere comfortable where you are unlikely to be disturbed. One can also use this exercise to aid a restful night’s sleep.

1. Allow your eyes to close and let your attention wander slowly over each part of your body,  starting from the tips of your toes and working up to the top of your head.

 2. As you focus on each part of the body, tense the associated muscles for a count of five and then ‘let go’. If this does not relieve the tension in a particular body part, repeat the process as many times as you need to.

3. Once you have covered each body part, tense the entire body, hold for five and then ‘let go’. You will feel tranquil and deeply relaxed.

• Self-Talk

Negative internal messages and thoughts are among the biggest contributors to anxiety and depression. The goal is to replace the negative self-talk with more positive messages. While this may not seem like it can work, over time and with repetition we can all             

develop a new habit of thinking positive statements and thoughts and expect a more positive outcome. It’s this connection between the words and the belief that is the ultimate goal of this technique.

Research supports the theory that if we continually practice positive self-talk we will improve whatever outcome we desire. We are developing new neural pathways. It is very important to learn to re-structure your thoughts whenever a negative one creeps into your mind. A good tool to remember is TEA time:

THOUGHTS

EMOTIONS

ACTIONS.

Your thoughts affect your emotions and your actions. So, if you have negative thoughts, you will feel negatively emotionally and consequently your actions will suffer. If you can replace the negative with positives the opposite will be true, leading to good performance in whatever you do. So, whenever you experience a negative or unwanted thought such as ‘I just don’t want to be here today’ picture a large red stop sign in your mind’s eye. Hold this image for a few seconds then allow it to fade away along with the thought. If you wish, you can follow this with a positive self-statement such as ‘I am going to make the best of this situation”. Thought-stopping can be used to block an unwanted thought before it escalates or disrupts what you are doing. The technique can help to create a sharp refocus of attention keeping you engrossed in the task at hand.

According to Scott Goldman, Sport and Clinical Psychologist, “Another way to derail your unproductive thoughts is to think of your mind as a computer and delete the ‘unproductive thought’ files. Visualize yourself pressing the delete button and watching the file move to your trash.” This will help to clear your mind and allow you to focus on positive thoughts.

Each individual will then need to fill their mind with positive thoughts; choose words that inspire you, motivate you and make you laugh or boost your mood.

• Mental Imagery

"Your nervous system cannot tell the difference between an imagined experience and a ‘real’ experience." Maxwell Maltz , author of Psycho-Cybernetics.

Imagery is the process of simulating sensory experiences in the mind in the absence of external stimuli. There is no more powerful mental tool than mental imagery. Mental imagery is simply seeing yourself perform as you desire. It involves using all of the senses to create a very real experience of having the desired outcome. Imagery may involve the simulation of many factors such as sound, touch, body awareness, psychological states such as confidence, and numerous other mental and physical experiences. It is different from visualization which typically describes simulation of visual stimuli.

If you imagine yourself performing any movement such as a golf swing it activates the brain maps responsible for producing these movements. Scientists have shown that imagining any movement activates all but one of the brain regions necessary to physically carry out that movement.

Researches have demonstrated some amazing findings when comparing groups of people who spend the same amount of time imagining movements to others who physically carry out these movements. Both groups showed increased size and development of the brain maps responsible for the movement tasks studied, to an extent where both the brain map and skill levels of the group who imagined the movements was only marginally less than the group who actually performed the movements. So “thinking can almost be as good as doing”.

 1. Sit in a comfortable place where you won’t be interrupted

2. Relax your body and take several long, slow breaths

3. Close your eyes and create a vivid and convincing image. This image can be one you’ve previously experienced

4. If you become distracted or find you are thinking about something else, simply acknowledge it and let it go

5. Focus on your breathing if you lose the image

6. Maintain a positive image

7. Imagine the sights, sounds, tastes, feelings, and even smells of the experience

8. Take note of as much detail of the scene as possible. What are you wearing, who is there, what are you doing

9. If your imagery session is not going the way you want it to, simply open your eyes and start over again

10. Always end an imagery session with a positive image.

 If you would like help with any of these or other techniques for personal growth and developing mental strength please contact us at www.holisticcounsellingireland.com.