Ways to Boost Mental Resilience

Clinical Psychologist Specialist Merve Öz emphasized that our mental well-being also has an impact on our immune system. She mentioned that when we feel mentally unwell, we may be more susceptible to illnesses. In this regard, Öz stated that strengthening our mental resilience would benefit our overall health. She provided important information and suggestions on the topic

Ask Yourself Questions About Your Mood

According to Clinical Psychologist Specialist Merve Öz from Yeditepe University Koşuyolu Hospital, she advises asking yourself questions such as, "What am I feeling right now? Why am I feeling this way?" several times throughout the day. She suggests not accepting "I don't know" as an answer. Instead, take the time to think and try to come up with a few answers. By tracking your stress and unhappiness emotions, try to identify the thoughts that are causing these negative feelings. Once identified, start searching for solutions. Offer yourself at least five possible solutions and begin implementing one of them. Let go of the search for a savior. Remember that even if you may be looking for something or someone to hold onto in your surroundings, you are your own support system.

Get Along with Yourself

Many of us are generous when it comes to complimenting and appreciating others, but according to Öz, we are not as generous with ourselves. She suggests, "Let go of treating yourself poorly and start speaking kind words to yourself. Instead of getting angry at yourself when you make a mistake, make jokes and laugh at yourself. Identify your weaknesses and strengths. Knowing your weaknesses allows you to work on them, while knowing your strengths facilitates problem-solving."

Set Your Goals

Öz emphasized that moving towards a purpose can make it easier for individuals to enjoy life. She continued, "In a study examining the effects of goal setting on performance and job satisfaction, it was found that goal setting is effective in improving performance and satisfaction. Therefore, have goals, make future plans. Remember, dreams are rehearsals for reality." 

Öz also mentioned the importance of tackling problems rather than putting them aside. She said, "Some situations, some events can be painful. However, putting problems aside will not benefit you; in fact, it may harm you. If you want to solve problems, you must confront them no matter how much it hurts. You will see that the same problem will eventually hurt and exhaust you less."

Make Time for Yourself

Öz, stating that in order to be happy, you need to know what makes you happy, continued as follows: "What are your hobbies? What brings you joy? Do you know the answers to these questions? How well do you know yourself? To find the answers to these questions and to spend time alone with yourself, away from social media, television, and people, allocate at least 20 minutes a day for yourself."

Learn to Say No

"Start saying no from the easiest place, which is saying no when you fear hurting others at the expense of hurting yourself," says Öz, addressing the difficulty many of us face in saying no. She explains the problem of having difficulty saying no and offers the following insights: " 'Yes' is a positive and reassuring response, and most people are happy to give or receive a yes answer. However, saying 'yes' too often can lead to an excessive workload. The 'yes' response should only be given when it aligns with the terms of agreement and fits within one's personal and professional boundaries. Recognize how valuable your time is. Practice saying 'no' to yourself. Saying 'no' as often as possible is a great way to become better at it and feel more comfortable saying the word. Everyone has various roles in their work, parenting, social responsibilities, and family dynamics. These roles can challenge our ability to set boundaries. Learning to say 'no' is a tool for establishing boundaries. 
Remember that you can politely say no using phrases like, 'That sounds great, but I'm afraid I'm busy,' 'I would love to, but I'm afraid I don't have the time,' 'It doesn't fit into my schedule,' 'I won't be able to help this time,' and so on."

Limit the Time You Spend on Social Media

"Constantly being exposed to the lives of others and witnessing their best moments through social media can lead to comparing ourselves to others, which can have a negative impact on our mental well-being," said Merve Öz. A study investigating the effects of excessive Instagram use on psychological problems among young adults found that it can contribute to anxiety and depression. Additionally, a survey involving 100 individuals between the ages of 17 and 25 examined the link between social media and anxiety. The results showed a correlation between social media use and anxiety, highlighting the significant impact of social media addiction on mental health. Therefore, it is important to remember that on social media, everyone tends to share their best moments, and the time spent on social media should be minimized as much as possible.

Try to spend time in nature

Merve Öz, emphasizing the benefits of spending time in nature for maintaining strong mental resilience, stated, "Fresh air can contribute to calmer thinking and create a soothing effect. Engaging with flowers and gardening activities can support mental well-being. A study conducted with 30 psychiatric patients in Belgrade showed that engaging in gardening activities reduced stress, depression, and anxiety symptoms, leading to improved mental health."

If possible, consider adopting a pet

Merve Öz explains that a study conducted at Washington University found that individuals who live with pets have high self-esteem, a positive mood, high life satisfaction, and a low sense of loneliness. She further states, "Spending time with a pet can contribute to mental well-being. Petting, sitting next to, or playing with a pet can support mental health, promote relaxation, and stimulate the release of oxytocin hormone. Oxytocin hormone helps reduce stress and anxiety."

Exercise and get a good sleep

Yeditepe University Koşuyolu Hospital's Clinical Psychologist Merve Öz explained that a study conducted in the UK with 1252 participants revealed that exercising in nature improves both self-confidence and mood. She stated, "Physical activity is not only important for improving physical health but also has significant psychological benefits. Numerous studies have shown the therapeutic and regulatory effects of physical activity on the symptoms of mental illnesses." Öz also highlighted that irregular and insufficient sleep can negatively impact mental resilience, stating the following: "A comparison was made between participants aged 20 and 80 to examine the effects of inadequate sleep on mood. In both groups, inadequate sleep led to impairments in mood and performance, with young individuals being more affected than older adults. Quality sleep is essential for mental resilience, just like it is for the immune system." 
Merve Öz emphasized the importance of seeking professional help when struggling to cope with problems or experiencing a worsening situation.