Mental Hygiene: Your Daily Ritual for a Positive Mindset
The other day I found myself thinking negative thoughts.
Thoughts of doubt and discouragement.
I wasn't sure where these negative thoughts were coming from or why I was having them.
So, I decided to spend some time reflecting and journaling.
I took time to be still.
I closed my eyes to get in tune with my mind and body. To tap into my internal feelings.
This is like taking a pulse on your emotional state.
I asked myself what am I dealing with that’s having an effect on me.
I also spent some time in prayer, asking God and the Holy Spirit to speak to me. To draw my thoughts toward potential causes for these negative thoughts and feelings.
I understood that I needed to recognize and deal with these thoughts and feelings. That way, they wouldn't hinder my progress.
Did you know that we have 60,000 to 80,000 thoughts each day?
According to Dr. Joe Dispenza, 90% of our thoughts today are the same as yesterday.
This repetitiveness cements pathways in our brains, reinforcing our beliefs, emotions, and, eventually, our realities.
Neglect this, and your mind becomes a breeding ground for ANTs, affecting your productivity, relationships, and overall well-being.
Also, who do you talk to most in your life?
Answer: you talk to YOURSELF more than anyone else on the planet.
Yes, most of this occurs in your mind and isn’t spoken, but you’re continually conversing with yourself through your thoughts and internal dialogue.
Do you say things to yourself that you wouldn’t say to someone else?
If so, this is another indicator that mental hygiene is something to add to your daily rituals.
The Bible says to treat others the way we want to be treated and to love your neighbor as you love yourself, and this applies to your inner dialogue.
If you wouldn’t say something unloving, unkind, or discouraging to others, then why would you talk to yourself in this way?
So, keep this in mind, the most important conversation you have each day is the conversation you have with YOURSELF in your own mind.
Managing my thoughts and mindset has always been important to me.
There have been times early in my life when people would tease me for listening to self-improvement and motivational tapes, CDs, and MP3s. (This was before YouTube, Audible, podcasts, and online courses).
They thought it was all woo-woo nonsense.
They simply didn’t think mental hygiene was important.
Would they brush their teeth every day? Yep.
A daily shower? Definitely.
But cleaning up and managing their thoughts?
Not on their agenda.
Of course, now they’re older and have more life experience, so they’ve come to realize the importance of mental hygiene and managing their thoughts.
I helped them realize that their mind, much like a garden, need regular tending. Otherwise, the weeds—those automatic negative thoughts (ANTs)—can overrun the beautiful landscape of their mind.
How to Exterminate ANTs
I first learned about automatic negative thoughts, or ANTs, from innovative psychiatrist Dr. Daniel Amen in his book “Change Your Brain, Change Your Life.”
Here are some key points from Dr. Amen's theory on ANTs.
Types of ANTs
Dr. Amen categorizes ANTs into different types, such as "fortune-telling" (predicting the worst will happen), "mind-reading" (believing you know what others are thinking and that it's negative), "labeling," "personalizing," and so on. Recognizing the type of ANT helps in addressing it effectively.
ANTs Feed Emotional Disorders
According to Dr. Amen, ANTs are closely linked to emotional disorders like depression and anxiety. These negative thoughts create a cycle of negativity, exacerbating these conditions.
Awareness is the First Step
Being aware that you are experiencing an ANT is the first step in the process of eradicating it. Only when you identify these negative thoughts can you challenge and alter them.
Challenge and Replace
Dr. Amen advises us to question negative thoughts and replace them with positive ones. This helps in breaking the cycle of negativity.
Words Have Spiritual Power
Words and thoughts also have a spiritual element to them.
After all, God spoke the world into existence. This shows just how powerful words, especially spoken words, can be.
Words can bring life or death, and thoughts are made up of words.
Proverbs 18:21 says, "Death and life are in the power of the tongue, and those who love it will eat its fruits." This Bible verse emphasizes how critical it is to speak and think positively.
Words and thoughts influence your emotional and mental well-being. They also shape who you are and who you become.
For example, Proverbs 23:7 says, "For as he thinketh in his heart, so is he.”
Nourish Your Mind with Positivity: Choose What You Consume Wisely
The Filter Factor
It’s also important to filter what you consume. What you watch, read, and listen to.
As the saying goes, garbage in, garbage out (GIGO).
Jesus said, “Man does not live by bread alone but by the word of God.”
This implies that we need to feed ourselves more than just food each day.
And just like the quality of our diet matters, so does the quality of what we take in through our eyes and ears.
Eating the wrong food can lead to many health problems and make us fat and sick.
The same is true for the content we consume.
So, be mindful of this and cut out or filter content, habits, behaviors, or people who don’t support your goals or help you grow.
Your Mind: The Human Operating System
Another way to think about this is to think of your brain and mind as your computer operating system.
If a computer gets a virus, then the computer will run poorly.
It will be slow and will crash often.
This makes using your computer a nightmare.
Many people use antivirus software to monitor, manage, and protect their computers from harmful viruses.
Well, negative thoughts are like viruses for your brain or mental operating system. We need antivirus software to deal with negative thoughts.
Journaling: Your Mind's Antivirus Software, Reboot Key, and Organized File System
You know how removing antiviruses and rebooting your computer can make it run so much better and faster?
Journaling does the same for your brain.
Just like you hit the 'restart' button on your computer to make it run faster, writing down your thoughts helps clear your mind.
This is a lot like what Cognitive Behavioral Therapy (CBT) does.
CBT helps you change how you think and act. Journaling is your DIY CBT. It helps you spot the problems in your thinking so that you can work on updating and improving them.
Think of journaling as your mental hygiene toolkit. It serves multiple purposes like antivirus software, a refreshing restart button, and an efficient file system—all for your brain.
Just as antivirus software catches and removes harmful viruses, journaling helps you identify the negative thoughts—your 'mental bugs'—that bog you down. It's a DIY form of Cognitive Behavioral Therapy (CBT) that helps you find these mental bugs and squash them on your own.
But the benefits don't stop there.
Just like hitting the restart button on a sluggish computer can work wonders, jotting down your thoughts clears mental clutter, refreshing your mind. It’s like you’re getting a fresh restart, which can be incredibly liberating and energizing.
And don't underestimate the power of organization.
When your computer's files are neat and easy to find, things run smoother.
Journaling serves the same function for your mind, helping you categorize and prioritize your thoughts and emotions. By doing this, you make it easier to navigate your own mental landscape.
Dr. Amen also advocates for keeping a journal to track ANTs and the situations where they arise. This not only brings awareness but also helps in identifying patterns and triggers.
So, add journaling to your daily mental hygiene routine to keep your brain running smoothly.
How Diet, Alcohol, and Sleep Increase Negative Thinking
Your diet, alcohol intake, and sleep all play a big role in how you think, including promoting negative thoughts. Let's delve into each:
Diet
Eating poorly can cause mood swings and emotional instability. This is especially true if your diet lacks animal-based foods and includes lots of processed foods, vegetables, and grains. Most vegetables have defense chemicals that cause negative reactions in many people.
Also, most grain-based foods contain gluten and have been found to have traces of glyphosate. These have a negative effect on your neurological system and cause inflammation.
Nutrient deficiencies, like low omega-3 fatty acids and B vitamins, can cause depression and anxiety. Many of the most bioavailable forms of these essential nutrients come from animal-based foods like beef, eggs, and liver.
Sleep:
Lack of sleep is directly related to impaired cognitive function and irritability. A sleep-deprived mind is more susceptible to stress and, by extension, negative thinking.
Alcohol:
Alcohol is a depressant. While it might offer temporary relief or euphoria, it generally leads to depressive thoughts or exacerbates existing mental health issues.
Failing to manage these three factors effectively could lead you down a rabbit hole of negativity. The good news is that with some conscious effort, you can turn things around.
Negative Thoughts: The Good, The Bad, The Ugly
But some may say, "Can’t negative thoughts serve a purpose?" or Does God sometimes use our negative thoughts for good?
After all, if something’s wrong, can’t negative thoughts help guide me to fix whatever is wrong?
Interestingly, negative thoughts can sometimes serve as a warning or as a motivational tool.
For instance, the fear of failure could push you to prepare more thoroughly for a business presentation.
However, too much negativity can be counterproductive, leading to stress and anxiety.
For example, there’s a study on "The Effect of Negative Thinking on Mental Health: A Comparative Study," published in the Indian Journal of Positive Psychology.
This study found that negative thoughts can lead to heightened stress levels, depression, and anxiety disorders.
Switching to positive thoughts doesn't mean pretending everything is perfect and nothing is wrong. It's not about brushing over real problems that need to be fixed.
This reminds me of Jordan Peterson's teaching about contending with the dragon.
In his book "12 Rules for Life," he specifically mentions the concept of "slaying the dragon" in Rule 6. This rule is about setting your house in order before you criticize the world.
His point is that if you face the dragon while it’s still small and manageable, it’s easy to defeat.
Meaning if there’s a dragon that you must face, do it as soon as you can before it grows into a large fire-breathing beast that could scorch and devour you and everyone around you.
Also, if you let your negative thinking grow, you will start to infect those around you. You end up spreading darkness and chaos instead of light, positivity, and order.
This is much like spreading a real virus. If you’re infected, you can spread the virus to others, making them sick as well.
Role of Subconscious and Conscious
Thoughts and feelings happen for a reason.
Usually, it's how the subconscious brings something to our conscious attention so that we can address it.
The subconscious is the storage unit of past experiences, emotions, and memories, while the conscious mind is the commander, making real-time decisions.
It's important to sync these two to navigate through negative thoughts.
When your subconscious throws up a red flag, your conscious mind must decide what to do about it.
I've seen how letting negative thoughts fester can derail my progress. It affects my mood, energy, and ambition, which seeps into my work and relationships.
Neuroscience Weighs In
Our brains are basically plastic, constantly shaping and reshaping neural pathways.
When you engage in a repetitive mental loop, it’s like your mind is carving out a riverbed. The more you entertain certain thoughts, the deeper and more automatic those pathways become.
But don't despair; you can reroute that river.
Science has shown that even a small change in physical state can significantly impact your emotional and mental state.
Your brain isn't just a storage locker for thoughts; it's a dynamic, constantly adapting system. So when negative thoughts strike, know that you have the tools to get back on track.
One important method for striking down negative thoughts is to change your physical and mental state.
Why Changing Your Physical State is Essential for Mental Hygiene
Changing your physical state could be the instant pattern interrupt you need.
Tony Robbins often uses the analogy of "scratching the CD" to disrupt an ongoing negative thought process. You can redirect your mental energy by changing your physical state. This includes moving, breathing exercises, or adjusting your posture.
Why does this work? Science tells us that altering our physical state changes our neurochemical balance.
For instance, a quick burst of exercise releases endorphins, the brain's feel-good chemicals. These act as natural mood lifters. This interrupts the cycle of negativity and allows you to take charge of your thoughts and emotions.
Various studies show that a quick physical shift can act as a 'reset button' for your emotional state. This helps you switch gears and steer your thoughts in a more positive direction.
For example, there’s a study on "Acute Effects of Exercise on Mood and Well-being in Patients with Major Depressive Disorder," published in Mental Health and Physical Activity.
This study found that even a single session of exercise can have immediate mood-lifting effects. This supports the idea that changing one’s physical state can improve mental state.
The Physiology of State Change
Tony Robbins and other thought leaders swear by the power of changing your physical state to alter your emotional state.
Why?
Because of the body-mind connection.
Shifting your body's actions can create a pattern interrupt, shaking you out of those negative thoughts and leading you in a more positive direction.
Negative thoughts don't just affect your mental state; they can also have a physiological impact. Persistent negative thoughts can increase stress hormone levels, leading to physical ailments.
Understanding ANTs is key to improving mental hygiene and overall well-being. By recognizing, questioning, and changing these thoughts, you can improve your mental health and have a more positive view of life.
Just like any habit, it will take time and repetition to get used to dealing with negative thoughts. At first, you'll need to make a conscious effort, but in time your mental hygiene routine with become a natural part of your day.
Simple Ways to Interrupt Negative Thoughts & Change Your State
Here are some ways to change your state and deal with your negative thoughts or, in other words, the viruses in your mental computer:
* Jumping Jacks: A quick way to get the blood flowing and elevate your mood.
* Wim Hof Breathing: Designed to flood your body with oxygen, making you more alert.
* Cold Showers: A shock to the system that can snap you out of lethargy or negativity.
* Quick Sprints: Great for releasing endorphins and giving you a sense of accomplishment.
* Power Poses: Stand tall or do a Superman pose to boost your confidence. Picture Superman standing tall with his hands on his waist, elbows out, and feet shoulder-width apart. According to Dr. Jordan Peterson, standing up straight with your shoulders back activates your serotonin system. This can improve your mood and self-confidence.
* Dancing: Not only fun but also releases dopamine, lifting your spirits.
* Singing: A natural mood lifter that can also act as a stress buster.
* Stretching: Calming and centering, stretching can prepare your mind for a more productive state.
* Guided Visualization: Imagine a peaceful scene or a personal success to shift your focus.
* Aromatherapy: Scents like lavender or eucalyptus can be calming or energizing, respectively.
* Jump on a Mini-Trampoline: An easy way to boost your mood and energy levels, a few minutes can work wonders.
Study: "Rebounding Exercise for Health Promotion: A Review of the Literature," published in the Journal of Exercise Rehabilitation.
Summary: This review highlights how rebounding or jumping on a mini-trampoline can help improve mood, coordination, and stress levels, making it an excellent tool for mental hygiene.
Priming Exercices: Tony Robbins also recommends using a "priming" exercise, where he combines deep breathing and gratitude visualization. These can be easily incorporated into your daily routine to "scratch the CD," as Tony Robbins would say, and steer your mental state in a more positive direction.
You can add some or all of these to your daily routine as simple ways to interrupt negative thoughts and feelings. These can also boost your mood and infuse you with quick positive energy.
Christian Contemplation: Your Spiritual Antivirus
When we talk about mental hygiene, it's important not to overlook Christian practices and recommendations.
Just as mindfulness practices are essential for a balanced mind, Christian contemplative prayer serves as an antivirus for your spiritual well-being.
If you're new to this concept, you might wonder what sets it apart from other forms of prayer.
Traditional prayers often involve petitioning or praising God, while contemplative prayer leans more into silence, seeking a deep, internal communion with the Divine.
Think of it as defragging your spiritual hard drive.
There are even a couple of studies supporting meditative prayer as a part of an effective mental hygiene routine.
The first study was on "The Effects of Mindfulness Meditation: Changes in Emotional States of Depression, Anxiety, and Stress," published in Behaviour Research and Therapy.
This study found that mindfulness meditation, or meditative prayer, significantly reduces symptoms of depression, anxiety, and stress by redirecting focus and combatting negative thoughts.
The second study was on "Prayer and Subjective Well-Being: An Examination of Six Different Types of Prayer," published in the International Journal for the Psychology of Religion.
This study showed that certain forms of prayer, including contemplative methods, are linked to increased levels of well-being and mental resilience.
St. John of the Cross, a renowned Christian mystic, likened this state to a "dark night of the soul," where one lets go of worldly attachments and personal desires to create a sacred space for God's voice. In this form of Christian meditation, you're not so much "doing" as you are "being." You're being present with God, acknowledging His all-encompassing love, and inviting His peace into your thoughts.
The Apostle Paul encourages us to "take every thought captive" (2 Corinthians 10:5), implying that mental discipline is not just a psychological exercise but also a spiritual one.
Contemplative prayer offers us a way to do exactly that. It allows us to sift through our thoughts, prioritize the good, and discard the negative. Like a robust antivirus, it serves as an active monitor for the spiritual and mental viruses that can corrupt our well-being.
Scriptures to Meditate on Daily
Since a big part of Christian meditation is meditating on scripture… here are some scriptures to meditate on each day to help you maintain a positive mindset and attitude:
Philippians 4:8 - "Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things."
Romans 12:2 - "Do not conform to the pattern of this world, but be transformed by the renewing of your mind."
Isaiah 26:3 - "You will keep in perfect peace those whose minds are steadfast, because they trust in you."
Proverbs 3:5-6 - "Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight."
2 Corinthians 10:5 - "We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ."
Joshua 1:8 - "Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful."
Psalm 19:14 - "May these words of my mouth and this meditation of my heart be pleasing in your sight, Lord, my Rock and my Redeemer."
Matthew 6:34 - "Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own."
1 Peter 5:7 - "Cast all your anxiety on him because he cares for you."
Psalm 119:15 - "I meditate on your precepts and consider your ways."
By meditating on these scriptures daily, you arm yourself with spiritual resilience, combating negativity and increasing a more divine and positive mindset.
A Quick Recap: Your Go-To Mental Hygiene Routine
By now, you should have a robust toolkit for maintaining excellent mental hygiene. Remember, it's not just about feeling good; it's about setting yourself up for a life of purpose and joy.
Here's a summarizing cheat sheet with each tip to keep your mental game strong:
* Journaling: Make it a habit to jot down your thoughts, concerns, and victories daily. It not only clears your mind but also helps you track your mental growth over time.
* Apply the GIGO Principle: Be mindful of what enters your eyes and ears. This will have a profound effect on your mind.
* Contemplative and Meditative Prayer: Engage in daily moments of silence, focusing on spiritual truths and meditating on scripture. It's your spiritual antivirus, keeping harmful mental bugs at bay.
* Changing Your Physical State: Whether it's a quick set of push-ups or jumping on a mini-trampoline, altering your physical state can kickstart a mental shift. Remember, the mind-body connection is real!
* Diet, Sleep, and Alcohol Management: You are what you eat, and that includes your mind. Make mindful dietary choices, prioritize sleep, and limit alcohol to keep your brain in peak condition.
* Scripture Meditation: Keep scriptural truths in the forefront of your mind. Daily focus on these helps you maintain a divine and positive mindset.
So, ready to add these steps to your mental hygiene routine?
Each one is a critical part of your armor, outfitting you for the mental battles you face each day.
Mental hygiene is not just a catchphrase; it's a daily ritual that sets the tone for your entire day and life.
So, the next time you find yourself spiraling into negativity, take action.
Shake it off, literally, and choose the thoughts that propel you toward a more positive life.
Take action today, and you'll not only improve your mental hygiene but also enrich your journey.
Until next time,
Josh Ford
PS - Here are some coaching questions for you to reflect on:
* Are you conscious of the food you eat and how it impacts your thinking?
* What simple dietary changes can you make today to support a positive mindset?
* How often do you rely on alcohol as a coping mechanism?
* What healthier alternatives to alcohol could you consider?
* Do you prioritize getting a good night's sleep?
* What bedtime rituals could you put in place to improve your sleep quality?
