According to the Canadian Mental Health Association, we are more open to being creative and taking risks when our minds are healthy and "fit." We are better at coping with difficult times and juggling our day to day commitments when we are both physically and mentally well.

So how do you get mentally fit? In the same way that you build cardiovascular or muscle strength through exercise, you can strengthen your mental fitness by embracing new ideas and behaviours.

Life can be stressful, but it's your ability to adapt to change and move on from stressful events that is the true mark and measure of mental fitness. One of the best ways to get your mind in shape is to unload some of the "mental clutter" - your stress and anxiety - which, if allowed to accumulate, can actually be hazardous to your health.

A clear, strong and healthy mind will help you to get back on track quickly after set backs. You will be more fit to fight off mental illnesses that are caused by prolonged mental distress. And you will enjoy life more!

In a sense, this process of de-cluttering is akin to "greening" your mind. But in this case you'll use the three R's of mental clarity: Rid, Refocus and Rejuvenate.

Learn to let go of negative thoughts and move forward. By letting go of negative judgments, you free yourself to focus on the positives in yourself and in others.

For example, even the minor stresses and day-to-day challenges can lead to a build up of negative thoughts by day's end. Clearing your mind before bed will help you to sleep better and prepare you for a fresh start in the morning. So if something is on your mind or preventing you from getting to sleep - talk it out. Confide in a friend or partner and let them know what's bothering you. If you're alone, then try speaking aloud or writing in a journal. By talking (or writing) out your thoughts in this way, you can in effect "dump" the clutter.

Everyone experiences failure at times. The most successful people learn from their disappointments, rather than allowing themselves to be defeated by them.

Curb your inner critic through rational thinking techniques. This is an effective way to reduce the stress caused by feelings of self-doubt and disappointment.

For example, think of a time when you were unable to complete a task at home or at work and you felt discouraged or disappointed. Now redirect your thoughts to what you were able to accomplish that day and let yourself be proud of your achievements.

It is important to be realistic about your expectations of yourself at work and at home. It's neither possible nor desirable to be perfect. By accepting that you are human, and acknowledging that you make choices - and yes, some mistakes - you will find it easier to let go of your stress.

Take mental breaks during the day. Through breathing and relaxation exercises you will give your mind and body time to recuperate. This will help to restore mental alertness and creative thinking. Breathing techniques can also help to reduce stress "in the moment."

Try these relaxation techniques throughout the day, before bed or at any time that you are feeling stressed.

• Take a few moments and close your eyes. Focus on a physical object, such as the ruler or an apple on your desk. Envision what it looks like, its colour, its shape and size. Don't let yourself think of anything but this object for at least five minutes. Remember to set your watch so you don't think about the time.
• If you're in a stressful situation and you're feeling anxious or angry, try breathing deeply for two minutes. Focus on inhaling and exhaling gently. While exhaling, imagine breathing out the negative emotions like waste and garbage. When inhaling, imagine breathing in positive energy. Do this 10 times or until the negative emotions have moved through you.

Mental Health Meter (Canadian Mental Health Association)
http://www.cmha.ca/bins/meter_page.asp?cid=2-267-1304&lang=1

Depression and Anxiety Screening (BC Partners for Mental Health and Addictions Information)
http://www.heretohelp.bc.ca/screening/online/

Mental Health Check-up (Mood Disorders Association of Ontario)
http://www.checkupfromtheneckup.ca/

Remember, if you are feeling overwhelmed or that you might need some help to get started, your EAP is available. Call anytime to speak with a counsellor or coach.

Resources

The following public Web sites offer alternative articles and mental health resources:

Mental Fitness Tips (Canadian Mental Health Association)
www.cmha.ca*

Building Self-Confidence
www.mindtools.com*

Techniques for Rational Thinking and Positive Thinking
www.mindtools.com*