アスリートやカウンセラー、お坊さんなど、職業上メンタルケアが重要視されるポジションにおられる方は別として、一般の会社員である私達にとって、精神力が強いに越した事はないけれども、実際に精神力を、どう鍛えれば良いのかわからない!というご意見が大多数なのではないでしょうか?
そこで本日は、精神力を鍛え、精神的に強い、タフマンになりたい!というあなたのために、精神力を鍛える簡単な5つの方法をご紹介します。
精神力を鍛える簡単な5つの方法
食べ物を工夫してみよう
まず、はじめにみなさんにお伝えしたいことがあります。精神力が弱いのは、ほとんどの場合、心の問題ではなく、肉体の問題であるということです。
つまり、あなたの食生活や運動・睡眠などの生活習慣が大いに関係しているのです。
特に、食はあなたの心身を形成する基礎になる部分であり、とても重要なのです。
とりわけ現代人は、インスタントラーメンやジャンクフードなど食生活が欧米化し、ストレス耐性や精神安定に効果のあるビタミンCやビタミンAが不足しがちな傾向にあります。
まずは、ビタミンCやビタミンAが豊富に含まれている緑黄色野菜を意識して、食事に取り入れてみましょう!
さらに、主食として1日1食でも良いですので、玄米や酵素玄米を食してみて下さい!
玄米は、良く噛んで食べないと胃を痛める原因になるため、ゆっくり時間をかけ、野菜や漬物、味噌汁などと一緒に食べることにより、食べるという行為自体がちょっとした、精神鍛錬の場にもなるのです!
最後に、ミネラルウォーターを1日トータルで1リットル、ガブ飲みするのではなく、時間をかけてゆっくり飲むことも大切なことです。
日々の食生活で我々の心身は作り上げられ、また維持されています。たかが食、されど食。みなさんも精神力を強くするために、まずは基本となる食生活から見直してみませんか?
姿勢を工夫してみよう
みなさん、精神力と姿勢に関係があるってご存知でしょうか?
実は、さまざまな研究結果として、精神的に弱い人のほとんどは、決まって下を向き、地面ばかりを見ていることが分かっているのです。
つまり、フィジオロジー(視線や姿勢など体の状態の総称)が悪い人は、それにつられて、考えることもマイナス思考になってしまうというのです。
手始めに、今日からあなたも、姿勢をまっすぐに、少し上を向いて生活することを習慣にしてみましょう!最初は、意識付けと繰り返しの練習が必要になりますが、慣れれば自然とできるようになるのです!
そして、少し上を向いて生活していると、不思議と気持ちの切り替えがうまくできたり、ポジティブな思考が芽生えやすくなったりするものです。
半信半疑のみなさんも多くいらっしゃると思いますが、試しにまずは形(姿勢)から正してみませんか?
自分にちょっとだけ負荷をかけてみよう
精神力が弱い人が、とかくやりがちな失敗例をご紹介します。
自分は精神力が弱く、人に声をかけるのが苦手な状況であるとします。
こんな自分と決別するために、いきなり大きな変化を求めて、まだ行ったことのない地へ旅行に行き、人に声をかけなければならない環境を、強制的に作り出し、精神力を鍛えようとする荒療治的な方法を選択してしまうケースが、意外と多いのです。
端から見ると、一足飛びに精神力が強くなり、ショック療法で良いのではないか?と思われる方もいらっしゃると思います。
しかし元来、人は変化を嫌う生き物です。
大昔、狩猟生活をしていた頃、普段と違う行動をすることは、死を招く可能性が高かったため、私達のDNAには日々の行動習慣を忠実に繰り返し・変化を避けるというプログラミングがされていることがその所以なのです。
そんな変化を嫌う特徴を持ち、かつ精神力が弱い人が、いきなり荒療治を自らやろうとすると、その状況に耐え切れず、精神力が強くなるどころか、逆に自信喪失に陥り、精神力がさらに弱くなり、つぶれてしまう可能性さえ有り得るのです。
では、どのように対処すれば、精神力を強くできるのでしょうか?
それは、自分のできる極々小さなことから始めてみるということなんです!
たとえば、自分は精神力が弱く、人に声をかけるのが苦手な人であれば、毎朝ただ一言、「おはよう」と笑顔で挨拶するだけでいいんです!
そんな小さなこと?って思われるかもしれませんが、その積み重ねが、できた!またできた!という小さな自信の蓄積となり、少しずつ、ゆっくりではあるけれども、着実に前に進む原動力になるのです!
ポイントは決して無理はせず、やることには全力で取り組むことなのです!全力を出し続けて、始めて自分の精神力を鍛えるチャンスが生まれ、強くなる伸びしろが出てくるのです!
後は継続することにより、自然と精神力は段階的に強化され、ある日気付くと、周りの人から精神力強いね!って言われる日がやってくるかもしれませんよ!
奇策はありません!辛抱強く、日々一歩一歩、地道に、今の自分にできる小さなことから始めてみませんか?
筋力を鍛えてみよう
精神力を鍛える、なかでも意志の強さを鍛える有効な方法をご紹介します。
今世紀のはじめ、意思の力が筋肉に似ているのか?というテーマで、メタ研究(過去の複数の研究の成果を統合する研究)が行われ、結果はイエスでした!
つまり、筋肉がトレーニングで少しずつ筋力が強化できるのと同様に、意志の力もトレーニングで強化できると、結論付けたのです!
実際2000年代半ばに、オーストラリアの研究者達が被験者グループに、2カ月のあいだジムに週3回通って、ウェイトトレーニングとエアロビクスを行うという、運動プログラムに取り組んでもらうという実験を行いました。
その結果、驚くべきことに、被験者の悪習慣(喫煙や飲酒の摂取量など)の、行動回数が自制(意志の力により抑制)され、逆に運動習慣などの良い行動の回数が大幅に増えたのです。
まとめると、筋力を鍛えることにより、意志の強さも鍛えられて強くなり、良い行動習慣が身に付き、最後には幸福感が増すという結論に至ったのです。
最近、運動していないなぁ~というそこのあなた!精神力弱まっていませんか?
まずは週1回から、運動をして筋力を鍛えることを通じて精神力強化を図ってみませんか?
素直に受け入れ・たくさん失敗してみる
精神力を鍛える、なかでも最後までやりきる力を鍛える有効な方法を2つご紹介します。
まず1つ目は素直さです。
最後までやりきる過程には、色々な困難が待ち受けています。そのすべてを自分ひとりで乗り越えるのは容易ではありません!
最後までやりきる力の弱い人は、とかく自分ひとりで何とかしなければ!という思いが先行し、結果人を頼らず、すべて自分で抱え込みパンクし、途中で投げ出してしまうのです!
わからない時・助けが必要な時は、素直に周りの人に教えを請いましょう!
そのアドバイスを受け入れ、実行してみることが、最後までやりきる力を鍛える試行錯誤の第一歩になるのです。
2つ目は失敗を恐れないで、積極果敢にチャレンジし続けるということです。
最後までやりきる力の弱い人の特徴として、失敗を恐れるがあまり、確実・着実に前進することを第一に考え、考え方が守りに入り、選択肢を自ら狭める傾向にあるのです。
守りの姿勢では、過去の自分の成功体験から得たものに執着しやすくなるため、その内容が通用しなければ、他に解決策を見出しにくく、諦めてしまうのです!
これだけ変化多様な時代を生きている私達にとって、過去の成功体験がいつまでも通用するほど、世の中は甘くはありません!
いいじゃないですか?たくさん失敗しておきましょう!
失敗は成功の母ですよ!いくつになっても失敗を繰り返し、学び、次に活かせばそれで十分です!
その積み重ねが、いつしか最後までやりきる力を身に付けた、自分の礎になるのではないでしょうか?人生は一生勉強、あなたも素直に受け入れ・たくさん失敗してみませんか?
いかがでしたか?
精神力には自信がない!というあなた、精神力を鍛える簡単な5つの方法、参考になりましたでしょうか?
要は自分は精神力が弱い!と嘆いてばかりいても改善しないということなんです。僕が今も学びを続ける心理学スクールである講師の先生がこんなことをおっしゃっていました。
「嘆きを口にはするものの、行動しない人は、何だかんだいっても今の環境に一定の満足感を得ているので変わろうとしないのだ!」と、的を得ていると思いませんか?
まずは、ご自分の出来る小さな第一歩から少しずつ・ゆっくりと・長い目で精神力を鍛えていきましょう!
まとめ
精神力を鍛える簡単な5つの方法
- 食べ物を工夫してみよう
- 姿勢を工夫してみよう
- 自分にちょっとだけ負荷をかけてみよう
- 筋力を鍛えてみよう
- 素直に受け入れ・たくさん失敗してみる
コメント
[…] 精神力を鍛える簡単な5つの方法精神力を鍛える。突然ですが、あなたは精神的に強い方ですか? アスリートやカウンセラー・お坊さんなど職業上、メンタルケアが重要視されるポジションにおられる方は別として、一般の会社員である私達にとって、精神力が強いに越したことはないけれども、実際に精神力をどう鍛えれば良いのかわからない!というご意見が…thekiduki.com […]
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