Tips to train and master your mind for strong mental health

Human Brain is the most complex organ of our body. It is responsible for carrying out almost all the functions of our body.  Psychologists and Neuro-scientists strongly believe that human mind can be trained to function in a more productive and progressive manner using various cognitive techniques including the proper usage of language.

Prominent linguistics and cognitive psychologists have remarkably identified that the words which we use for ourselves and others have a much deeper impact on the psyche of a person. Words act like the command which we intentionally or unintentionally use to communicate with our brain for further processing and actions. Each word carries in itself an image which can be visualised, an emotion which is activated and an action which can be initiated ( e.g. Ice cream, college, home - each of these words have a beautiful image along with a connotation of emotions in itself and may also initiate an action). Hence, by the judicious use of words, one may reach out to the mind in a much simpler and organised manner. For instance, listening to one’s own name activates several neural impulses that direct our attention and energy towards the speaker.

Positive self-talk is, therefore, the most basic as well as a crucial step for enhancing self-esteem and creating self-efficacy. ‘I can Do it’, ‘I am Happy’, ‘I am Loved’ are just a few of the magical words which we can say to ourselves. Thus, with the correct usage of words, one may learn to channelise and organise distracted thoughts and distressed emotions.

Creative visualisation is another effective method for organising our thoughts and emotions. This method uses the power of mental imageries and words to channelise and motivate one’s thoughts and actions respectively. Most of the time, we experience and identify that there is a negative image (e.g. of failure, guilt or fear) due to which an individual gets demotivated and experiences anxiety. In order to modify such thoughts, a simple technique of changing the ‘Image’ being visualised can be practiced. The moment an individual is made to imagine a ‘Happy’ picture, the person starts experiencing it and enjoys living in it. It quickly takes the person to a much safer and positive environment which enables anxiety and negative thoughts to be controlled. Hence, it is important to paint (visualise) a colourful, bright and happy picture of our present and future, in order to control the negativity affecting our mind.

Thought stopping is another technique that involves saying a loud NO to the negative and distracting thoughts. This technique is used when the individual is distracted with vague and un-productive feelings, which hinder the person in carrying out their daily regular life. Through this method, the individual is trained to be aware of the thoughts they are experiencing and to say ‘NO’ in a loud voice.  Thought-stopping technique has been found very effective for individuals who experience depression, anxiety and various other more severe clinical conditions.

Cognitive restructuring or reframing is a technique that is used to purposefully identify the thought processes of the individual, for identifying the negative thought(s). After identification of the negative thought, the individual is required to REFRAME it, using a different set of words and emotions, such that they sound and feel more positive and productive. For example – ‘I really doubt that I can do anything in my career’, can become ‘I am skilled and I want to accomplish my goals’ or ‘I am sure I will work it out’. These simple reframing can induce an entirely new perspective and vision.

Guided discovery is a method of gaining a new perspective and an effective technique for mentoring the mind. In this method, the individual is asked to question their beliefs and assumptions. The moment one starts questioning oneself, it leads to attaining greater insights about one’s intentions and priorities. Thus, enabling the individual to understand and respect other’s perspectives as well.

Exposure is a very powerful tool to gain perspective and insight into the perceived realities. It is important to acknowledge the fact that individual differences do exist and so does variations in perspectives. Hence, in order to gain insight and understanding, it is useful to have an exposure of information from authentic and reliable sources. In some cases, only one source or limited sources, may not be sufficient. Thus, acknowledging, appreciating and respecting the difference in thoughts, as per exposure, may be practised.

Our mind is a very powerful mechanism that governs each and every human action. It not only instructs the body but also affects the emotions. Remember the time when elders repeatedly prompted us to ‘Think Positive’ or a simple ‘Good Luck’ wish, used to work wonders during examinations. Think how a small negative comment made by a friend would deeply affect our mood and actions. And the times when listening to happy songs made you experience euphoria. In fact, our mind is so powerful, that we can use it (our mind) only to practice these techniques and then proclaim - Yes! We can Master Our Mind! And subsequently, once our mind is mastered, we can control our thoughts, feelings and actions.

About the author

Dr Sonal Gupta is a Psychologist and a Counsellor at IILM Academy of Higher Learning, Lucknow. She has complete her PhD from University of Allahabad.

Note: The views expressed in this article are solely author’s own and do not reflect/represent those of Shiksha