How To Approach Fitness With A Smile
Mindset matters.
“Always look on the bright side of life” sang Eric Idle, and yes, he was quite right. No one’s life is plain sailing; no matter how much we try to manifest or structure our daily routines, some things in our lives are beyond our control. And that’s okay. The most important tool at your disposal in times of hardship is a positive outlook. Don’t underestimate the power of optimism. According to scientific research, happier people do in fact live longer.
Whilst a healthy diet and a good exercise routine are essential parts of anyone’s fitness journey, it is also important to evaluate your approach to life. Are you the kind of person who beats yourself up if you’re having a lazy day or if you weren’t able to achieve your fitness goals? If so, stop it (I mean it). Adjust your goals, smile and move forward.
‘Half-Smile’ Technique
Seriously, turn that frown upside down. Cognitive Behavioural Therapy promotes the use of the ‘half-smile’ because it is a simple technique that enables you to regulate your emotions. If you’re beating yourself for little missteps, it is likely that you’re transposing this negativity to other aspects of your life. The ‘half-smile’ is easy to incorporate into your daily routine, simply upturn the corners of mouth and when you feel a little tension, hold the expression there for around 10 minutes. The end result is a subtle smile and (hopefully) a lighter mood.
The ‘half-smile’ technique has its roots in Buddhism, and has been used for millennia to help control emotional states. However, there are some challenges in life which cannot be solved with a smile.
The Second Arrow
Illness, bereavement and monetary anxieties are to name but a few of these life challenges which can be harder to overcome. As humans, challenges such as these are a fact of life. However, these events do not define our lives. The secret to a happier life has everything to do with the outlook we choose in the face of adversity. A good example of this concept comes from a Buddhist teaching, the parable of the ‘second arrow’.
The Buddha once asked the student, “If a person is struck by an arrow, is it painful?” The student replied, “It is”. The Buddha then asked, “If the person is struck by a second arrow, is it even more painful?” The student replied again, “It is”. The Buddha then went on to explain, “In life, we can’t always control the first arrow. However, the second arrow is our reaction to the first. This second arrow is optional.”
When something bad has happened to me which is beyond my control, I often remind myself of this parable. The first arrow may be beyond our control but the second arrow is optional because we can choose how to react. It is okay to feel pain or grief (the first arrow is painful) but do not let these feelings consume you. Harboring negative emotions will not change the situation, or do you any good.
Even the darkest night will end and the sun will rise — Victor Hugo
Don’t Beat Yourself Up
Sometimes avoiding the second arrow is easier said than done. When we’re in the midst of an emotional crisis it can be difficult to see clearly. Remember to be kind to yourself. Practice self-compassion and remind yourself that you will get through it.
There are so many resources and people who are ready to help you. Reach out to those close to you or seek help from professionals when necessary. If I see the second arrow coming my way, I try to dodge it. But if I’m hit, that’s okay too. Life is always throwing challenges our way and remaining positive can feel like an impossible task. However, there are techniques which can be used to help foster a positive outlook.
How to Develop a Positive Outlook
1. Reframing
Cognitive reframing is a technique used in psychotherapy to help improve a person’s outlook. When in the midst of a bad situation, we often focus too much on the negatives and lose sight of the positives. Reframe and re-evaluate the situation. What can be learned from the situation? Will recounting my experience help others in the future?
2. Keep track of the positives
Even the worst days have a silver lining. It can be as simple as hearing a beautiful bird song or watching the sunset. There are so many positive experiences in day-to-day life that we miss because we do not take the time to appreciate them. If you search for the positives, you will find them.
3. Daily Goals
Creating a routine is a great way to foster optimism. The important thing is to make your daily goals realistic. You may not be able to run a marathon today but you can start by running a lap or two around your local park. Gradually build on your goals and adjust them when required. Again, be kind to yourself. Don’t give yourself too much to do. If you weren’t able to achieve everything you wanted to do in one day, remind yourself of what you were able to achieve.
Final Thoughts
The road to a healthy (and happy) life begins with a positive mindset. The way you approach your fitness likely reflects how you approach challenges in general. There is nothing gained from being hard on yourself if you’re unable to achieve your fitness goals. Adjust your goals, smile and move forward.
Physical and mental health go hand-in-hand. Don’t focus on one whilst neglecting the other. Struggling is not a sign of weakness and shouldn’t be treated as such. Acknowledge your struggles but don’t let them overwhelm you. Find happiness in the way you choose to move forward when faced with adversity.
Happiness is sign of balance and balance is achieved through controlling the swings of emotion. If you don’t feel happy now, know that there will come a time when you do.
In the meantime, practice your half-smile.
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