We live in a time when medical and technological advances have allowed life expectancy to increase significantly. While this is great news, it also brings us face to face with new challenges, especially in the area of mental health. In many cases, it is observed that, even if we manage to lengthen our physical life, our mind is not always prepared to deal with this increase in life years. This is why the mental training is becoming an urgent need.
Why is it important to train the mind?
Mental training is not only essential to prevent and minimize the impact of mental illnesses such as dementia, but it can also help us manage everyday situations. Stress, improve our memory, increase our cognitive capacity and achieve greater emotional well. Furthermore, with proper mental training strategies, we can even alleviate physical ailments such as headaches, similarly to how medications would work, but with more natural and personalized methods.
Relationship between physical and mental training
El physical exercise has been widely studied for its positive impact on mental health. Research has shown that activities such as practicing yoga, walking, running or even doing short sessions of high intensity training can be just as effective in combating mild or moderate depression such as the use of certain medications.
Psychological benefits of physical exercise:
- Releases endorphins: Endorphins, known as the “happiness hormones,” improve mood and contribute to an overall feeling of well-being.
- Reduce stress: Helps reduce levels of cortisol, the stress hormone, providing calm and relaxation.
- It enhances sleep quality: Restful sleep is essential to maintain emotional and cognitive balance.
- Increases neurogenesis: The growth of new neurons in the brain improves memory, attention, and overall cognitive health.
- Strengthens self-esteem: The perception of achievement, such as improving a physical routine, helps to strengthen both confidence and self-esteem.
Different types of mental training
Not all mental training strategies are the same. Each is designed to address specific aspects of psychological well-being. Below, we explore the most common and effective ones:
1. Mindfulness
El or mindfulness involves focusing your attention on the present, accepting thoughts and emotions without judgment. This practice can significantly reduce stress and improve concentration. Over time, it also fosters greater emotional resilience.
2. Brain training games
Applications and platforms such as those developed by CogniFit They offer specific exercises to improve memory, attention and other important cognitive functions. These types of programs use personalized algorithms that adapt the activities to the individual needs of the user.
3. Cognitive behavioral therapy (CBT)
CBT is not only useful for treating mental disorders, but also for changing patterns of negative thoughts that can interfere with our ability to enjoy life. Combining it with mental relaxation techniques enhances its effectiveness.
4. Creative Visualization
Another powerful tool of mental training is the creative visualizationIn this technique, the brain is trained to visualize positive scenarios or effective solutions to future problems. This method is widely used in sports to optimize performance.
Physical exercise and mental health for different ages
The benefits of physical and mental training are not exclusive to a specific stage of life. Both children and older adults can enjoy its positive effects. Below we will highlight some of them:
Children and adolescents
At this stage, activities such as team sports and exercises cognitive They increase social and academic skills. They also foster discipline and reduce rates of anxiety and depression.
Adults and seniors
For adults, regular physical exercise helps maintain hormonal balance and improves cardiovascular health. In older adults, practices such as strength training contribute not only to improving muscle mass, but also to elevating mood and combating depression.
How to start a mental training plan
1. Set clear goals: Define what you want to achieve with your mental trainingWhether it's reducing stress, improving concentration, or increasing emotional resilience, having clarity about your goals will help you stay focused.
2. Spend time regularly: La consistency is key. Dedicate at least 30 minutes a day to activities that stimulate your mind and body.
3. Vary your activities: Experiment with different techniques and exercises until you find the ones that work best for you.
4. Seek professional support: If you are dealing with a mental disorder, consult with a professional who can guide you through the process of developing a personalized plan.
Integrating mental training into our daily lives gives us powerful tools to face everyday challenges and improve our quality of life. The mind, like the body, can be strengthened with perseverance and dedication. No matter your age or the level of stress you are under, it is always a good time to start training your mind and achieve full balance in all aspects of your life.