Everything Starts In Your Head - 12 Healthy Rules For a Strong Mental Health.

strong mental health

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strong mental health

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Healthy Mind, Healthy Life

12 Secrets to Build and Maintain a Strong Mental Health

Healthy Rules For A strong Mental Health

Everything starts in your head. If you want to transform your life you need to focus on your mental well-being first, then you can reach your full potential and abilities. Hard work is not enough to succeed. So if you place the main focus on being productive and self-motivated while you’re ignoring your mental health you won’t be able to reach your long-term goals. These two ingredients are extremely important but not enough to create the life that you want. To be able to tap into your full potential and gain the most of this crazy journey we call life you need to build and maintain strong mental health

And if you need some smart tips to boost your mood, build resilience and improve your mental health you’ve come to the right place! Get ready because I am about to reveal 12 rules to become mentally strong. Let’s do this!

keep pushing forward

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keep pushing forward

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1. 3 x S - Sleep, Stroll, Self-love

Three dimensions of your personal identity:




Three intentional actions to align these three dimensions and create a perfect equilibrium: 

Mind - sleep

Body - stroll

Spirit - self-love 

Life is incredibly challenging. There is no doubt about that. When things turn out the way we expect them to, we usually lower our guard. But when life puts us in a very tough spot we tend to panic. Of course, it’s a natural human reaction in a difficult situation and there is nothing wrong with that. However, such an attitude is neither helpful nor practical in solving problems. If you want to be able to get through challenges in life without losing your mind you need to think clearly and make conscious decisions. You need to be mindful

There are three parts of human that make one being - mind, body and spirit. And it’s your job to align these components to create a perfect equilibrium. Because only if they work in harmony you’re able to build resilience, maintain a flow and keep moving towards your goals despite difficulties. So take intentional action and try to rebalance your energy between your mind, body, and spirit to live a meaningful and fulfilling life. 

Get quality sleep, cultivate self-love and practice physical activity and observe how your mental health improves. Build solid mental health, your “life immune system” that will help you navigate life’s transitions with ease. 

2. 3 x 8 - 8h of Work, 8h of Relaxation, 8h of Sleep

Most of us wish that there were more than 24 hours a day. But if there were 30 or even more hours a day we would plan, schedule and organize even more activities. The truth is, a longer day wouldn’t make you any more productive and any less anxious. Your daily success depends on a solid routine and your commitment to your goals.

So instead of wallowing in sadness about not having enough time to accomplish everything you have on your to-do list plan your day properly. If you want to make your day Ultra-Effective you need to manage your time more efficiently. How can you make this happen? Try the following approach. Split your day into three 8 hours parts:

1.Work (productivity)

Dedicate 8 hours a day for work. Of course, you don’t have to obey these 8 hours religiously. Just make sure you’re not over scheduling your work. Being busy doesn’t necessarily mean being productive.

Remember about The Pareto principle!

2. Relax (mindful relaxation)

Dedicate 8 hours a day for relaxing activities. But don’t spend 8 hours laying on the couch and watching TV. Instead, find your ways to relax productively, for instance, go to the gym, develop your skills, learn something new, gain inspiration or spend quality time with your loved ones.

3. Sleep (quality rest)

Dedicate 8 hours a day for a quality rest. Don’t sacrifice your sleep to accomplish more work in a day because it won’t make you any more productive. Compromising sleep will negatively affect your mental and physical performance. So make sure that you get enough quality rest.

Being busy doesn’t mean being productive

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Being busy doesn’t mean being productive

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get outside

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get outside

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3. 3 x Freedom

  1. Declutter your mental space 

Sometimes we don’t even realize how much intrusive thoughts, difficult emotions, and stressful situations that happen to us affect our overall health and wellbeing. We just keep through our endless to-do list trying to be productive and self-motivated completely ignoring our mental health. But the truth is that you cannot be healthy, productive, motivated, and focus on your goals if you feel emotionally drained and worn out.

That’s why it is so important to take care of your mental health. So clean out your mental clutter and free your mental space regularly to improve your health and mental performance.

2. Free yourself from intrusive thoughts and difficult emotions

Don’t go down to the rabbit hole of overanalyzing an intrusive thought when it pops up in your head because it only creates a vicious cycle of looking for evidence of relevance and accuracy of some random notification that just showed up out of the blue. Thoughts are a natural phenomenon that occurs without human input. They come and go naturally. They just happen, and regardless of how disturbing an intrusive thought is, it won’t last forever. So instead of ruminating or beating yourself up for having intrusive and unwanted thoughts observe them. Watch them come and go. Don’t overanalyze them, just breathe.

3. Forgive yourself and let go of resentment

Forgiveness is about you not about others. THEY don’t need it and you deserve a good life. And trust me life is a pretty fu*king great if you stop overanalyzing things. In life, sh*t happens and we have to deal with it. Of course, you have a right to be angry. But being angry is completely different from seeking revenge or having resentment. The ugly truth is that resentment is old anger and old hurt. It’s all of that stuff you can not forgive yourself. Why? Well, because for some reason you think that you allowed THIS to happen.

But in reality, you’re not responsible for all of this. You feel guilty or ashamed because someone who hurt you made you feel that way. That’s all. So focus on yourself. Forgive yourself. Live in the present moment. You’re not your past and you are not living in your future. So get your sh*t together and create a life you want to live regardless of your tragic and painful past experiences. It’s not easy but it’s possible. Try it! 

Download Your FREE Printable Mental Health Self-Care Worksheets!

4. 3 Ways of not Giving a F*ck

Nothing has meaning alone. We create meaning and we bring it to life. Things are just ordinary items and people are just random social beings before we give them a specific meaning. That’s why our interpretations of the seemingly ‘same’ thing are so different. 

The way you perceive reality depends on your storytelling strategy. You may not realize that but the narrative you used to make sense of your current situation directly affects your state of mind and personal well-being. Which means that if you choose dramatic storytelling to describe “what’s going on here” you will feel anxious, hopeless and just awful even if nothing particularly tragic has happened. Sounds logical, right? 

Maybe your problem is not as big as you think? Maybe that comment some complete stranger made about you doesn’t really matter? Sh*t happens… a lot. People make sh*tty comments and behave in a sh*tty way, and that’s the fact. But sometimes the best way to deal with all of that stuff is not to deal with it at all.

Some “important” things in life are actually not that important. But instead of just shaking off and move on you start over-analyzing and wasting all your mental energy on meaningless things. So be mindful. Be careful not to fall into the trap of overthinking and overanalyzing. Fix what you can fix. Change what you can change. Let go of the need to control everything. Just breathe. 

  • Be mindful

Stop overthinking and excessive worrying

Focus on what is really happening

  • Learn to distract

Change your surroundings and shape your perspective 

Take an intentional action but the one that requires less mental focus

Relax and the solution will come

  • Focus on what you can change 

Don’t search for a quick fix

Change what you can change and accept what you can’t control

be mindful

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be mindful

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emotional balance

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emotional balance

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5. Get Rid of Your Emotional Garbage

  1. Clean your mental home
  2. Free up space on your memory
  3. Work through anger and resentment
  4. Get rid of unnecessary mind collections (stop labeling yourself and others)
  5. Keep Out Unwelcome Guests - let go of negative people
  6. Challenge your negative thinking and negative self-talk 
  7. Meditate
  8. Use simple breathing techniques to relax and de-stress
  9. Keep a journal as a therapeutic form of emotional release
  10. Use positive affirmations to boost your self-esteem and confidence

Grab FREE Worksheets

6. 3 x Mindfulness

1. Accept imperfection:

Mindfulness is about embracing all of these imperfect moments and make them memorable and meaningful. A mindful life is about moving forward and building momentum along the way. So instead of pursuing perfect balance and permanent happiness focus on the present moment. Focus on what you can do, learn, change and improve here and now. And breathe mindfully.

2. Leave the past where it belongs:

Stop dwelling in the past, you don’t live there anymore. Focus on the present moment and start building foundations for your future self. 

3. Savour the present moment

Stay present and pay attention to your body sensations. Savour every delicious, mind-blowing second of the present moment. Place your hand on your chest and feel the rhythm of your heartbeat. Feel the blood flowing through your veins. Feel the authenticity of the present moment. Delve deeper into yourself. Accept this perfectly imperfect experience. Get rid of excessive worry and drop the needless expectations. 

leave the past where it belongs

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leave the past where it belongs

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change is the only constant

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change is the only constant

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7. Accept that Change is the Only Constant

Life is like a kaleidoscope, everything changes, nothing stands still. Sometimes when something incredibly beautiful happens we try to write everything down or create a mental picture to keep track of time. But still the moment we’re living now will be gone in a flash. Just like a dream experience, whatever things you enjoy will become a memory.

So instead of desperately trying to freeze an ideal moment in your life let yourself to truly experience it without worrying about what happens next. Don’t resist changes because it will only create pain and sorrow. Instead accept that everything flows, embrace change and take advantage of the current situation.


Best Posts About Health:

  1. 6 Simple Ways To Live A Healthier Lifestyle HERE
  2. Free Yourself From Unwanted Intrusive Thoughts HERE
  3. How To Start Eating Mindfully HERE
  4. Put Yourself In A Positive Headspace HERE
  5. The 20 Most Unexpected Benefits Of Anxiety HERE 
  6. It’s Just A Bad Day Not A Bad Life HERE
  7. Yes, I’m Depressed, No, I’m Not Giving Up - 5 lessons about depression HERE
  8. 23 Ways To Support Your Friend Or Relative With Their Mental Health HERE
  9. 10 Powerful Tips To Survive An Emotional Breakdown - Finding Hope In The Face Of Personal Tragedy HERE

8. Be Explicit

There are 2 essential rules of effective communication:

  1. Words have incredible power but only if you use them wisely.
  2. People don’t read your mind so don’t expect that.

If you want to communicate more effectively with others try these tips:

  • Speak less but more wisely
  • People don’t read your mind so be direct and explicit with your words (you wouldn’t like anybody to read your mind anyway)
  • Give your words meaning 
  • Choose your words wisely and speak with intention
  • Be direct & explicit
  • Organize thoughts in your mind before you speak
  • Know which direction you want to go in with your language
  • Find your confident boss persona while talking to others
  • Listen carefully to your interlocutor
be explicit

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be explicit

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don’t take yourself so seriously

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don’t take yourself so seriously

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9. Don’t Take Yourself so Seriously

Life is too short to take everything so seriously. So stop ruining your inner piece and accept that no one is perfect. We are only human and we all make mistakes in life. So stop beating yourself up for past mistakes and awkward moments. Instead, make a list of the most embarrassing moments in your life, read it out loud, and just laugh.

You texted the wrong person, fall over in public, forgot someone’s name who you are in a conversation with, clogged a toilet in a home that isn’t yours, ripped your pants in public, had food in your teeth during a company meeting, came out of the toilet with toilet roll attached to your shoe… and so what? It happened to anyone! So instead of dying ashamed embrace the awkwardness and laugh at yourself. Humor is the key to success in your professional and personal life. 

10. 3 x Get Outside

1.Think outside of society’s box

  • What “label” do you fall under? What category do you fit into? 

You don’t want to answer that, huh? Me neither. And to be honest I’ve never really understood why should I ever do that?

Putting people into categories is something we all do because it helps us to feel safe and make sense of our world, but is that really useful? I highly doubt it. The truth is that labeling people gives us an illusion of feeling safe in an insanely chaotic world but at the same time it opens the door to too much misinterpretation. Not to mention how these broad labels and categories we love to put ourselves and others into to limits our worldview. So stop doing that!

Stop labeling yourself and others by some strange societies’ terms and standards. Use your own intuition and observe without judging. Practice self-reflection and discover your true self

2. Get outside your comfort zone

Life constantly alters our plans and goals to give us a new perspective, different opportunities to fulfill our destiny. Sometimes not knowing what will happen is the best thing we are experiencing. Why? Because it forces us to get out of our comfort zone. And let me tell you something. Great things happen just outside the comfort zone. So get your act together and make a one-step outside.

3. Get outside & Connect with nature 

It is incredible how the importance of contact with nature is underestimated today. For some reason, a lot of people choose to ignore the healing force of our natural environment. Of course, I am not telling that the lack of connection with nature is the cause of every single disease because I personally do not believe this. But what really I mean is that as creatures of nature and we need to create or recreate a relationship with Mother Earth.

We need to walk barefoot in the grass or sand because it is what grounds us. We should let ourselves sit in the sun and listen to the wind in order to relax and detach ourselves a bit from industrial civilization. We shouldn’t always hide from the sun because it’s the major source of Vitamin D which itself is responsible for many important body functions (bone, teeth, heart, lunges health - to name a few).

Nature is the best medicine. So write yourself a prescription for nature, go outside, hug a tree, feel the warmth of the sun on your face and enjoy the feeling of grass on the soles of our feet.

get outside

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get outside

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perfection does not exist

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guide your life with mindfulness

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11. Adopt a Growth Mindset

People with a fixed mindset avoid challenges, stick to their “innate” talents and abilities, feels threatened by some else’s success and cannot accept criticism with grace and appreciation.

On the contrary, people with a growth mindset believe that mind can be strengthened just like a muscle and intelligence can be developed through learning and practice. So they embrace challenges, cultivate their love for learning, see failure as an opportunity to grow, learn from criticism, use feedback to improve their performance and get inspired by other people’s success. 

If you want to challenge yourself and see where curiosity and love for learning will take you, adopt a growth mindset and start your journey of self-improvement

12. “I am rooted, but I flow.”

“I feel a thousand capacities spring up in me. I am arch, gay, languid, melancholy by turns. I am rooted, but I flow.”

― Virginia Woolf, The Waves

I am rooted but I flow

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I am rooted but I flow

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Stay Positive

Be Mindful

And Improve Your Mental Health

xo Kate  

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6 thoughts on “Everything Starts In Your Head - 12 Healthy Rules For a Strong Mental Health.

      1. I will! It’s my birthday week, it’s been a lot of fun, but crazy busy in a good way. Tomorrow I’m driving two hours away to see my cousin, she has twins whose birthdays are coming up, and they’re having a birthday party in the early afternoon, and then my own party is back here in the evening. On my actual birthday, my coworkers surprised me, chipping in for a custom jersey of the basketball team here with the name on the back being a silly nickname that one of the coworkers made up for me 🙂

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Hey, I’m Kate. I create content about a holistic approach to a meaningful life. On this platform, you will find resources on reaching YOUR goalstime management,  personal growth, & living your best life. 

(particularly for procrastinators, self-doubters, and dreamers!)

If I am not here it’s because I’m enjoying my creamy cappuccino in one of my favorite coffee shops… 😎

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