8 Ways to Build Mental Fitness Naturally (SIGECAPS)

How to Build Mental Fitness – Introduction

This article on using the SIGECAPS acronym for improving mental well-being is for informational purposes only and is based on personal experience. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions regarding mental health or medical conditions.

What Is Mental Fitness?
In simpler terms, mental fitness means being in a state of well-being—feeling good, thinking clearly, acting purposefully—and having the resilience and habits that allow you to handle life’s stressors and bounce back stronger.

The SIGECAPS mnemonic (aka SIG E CAPS or SIG-E-CAPS) is traditionally used by health professionals as a mental health screening tool.

For simplicity, I’ll use “SIGECAPS” throughout this article.

But can this same SIGECAPS screening tool also help you build mental fitness?

My experience is that it can.

Having struggled with depression over a decade ago, I used SIGECAPS to guide a simple habit-based plan focused on clean eating, strength training, and lifestyle changes.

The result: I lost 75 pounds in six months and gained better mental clarity and emotional balance.

In short, it changed my life.

And, if it helped me, it might help you too.

In this article, I share how to transform SIGECAPS from a screening tool into a science-backed plan that uses strength training, nutrition, and daily habits to support your mental and physical health.

8 Ways to Improve Your Mental Fitness Naturally

Step 1. “S” – Improve Your Sleep

Improving sleep quality is one of the most powerful strategies for boosting energy and improving mental fitness.

Research has shown that sleep plays a crucial role in mental health, and enhancing sleep habits can significantly reduce mental fatigue or low mood.³

In a study involving participants with low mood or poor sleep, both those on antidepressants and those on a placebo, 87% of participants experienced significant improvements in their mental state by establishing better sleep habits.

Remarkably, their symptoms began to subside within just eight weeks.

The study’s lead author emphasized the importance of integrating sleep-focused therapy with standard depression treatment, stating: “The way this story is unfolding, I think we need to start augmenting standard depression treatment with sleep-focused behavioral therapy for better mood and energy.” ^{4, 5}

How to Improve Your Sleep:

Reserve Your Bed for Sleep: Avoid using your bed for activities that induce anxiety, such as work or watching the news. This practice helps establish a clear psychological connection between your bed and sleep.
Establish a Sleep Schedule: Aim for a consistent bedtime around 9:30, 10, or 11 p.m., and keep your room dark and cool to enhance sleep quality.
Practice Mindful Breathing Before Bed: Focus on your breathing, reflect on positive thoughts, and visualize positive experiences or things that bring you happiness, such as achieving your goals.
Aim for 7-8 Hours of Sleep Per Night.⁶ Regular, quality sleep can help “reset” your mind and contribute to overall physical and mental well-being.

For more strategies on improving sleep quality, refer to Shawn Stevenson’s Sleep Smarter.⁷

The Walker Lab at the University of California, Berkeley, also emphasizes the role of sleep in cognitive and emotional health.⁸

Watch the following interview with Dr. Matt Walker for more in-depth insights into sleep science.

In it, he discusses the biology of sleep and offers personalized advice on improving sleep quality.

This video, part of the Huberman Lab Guest Series, provides valuable context and practical tips from a leading expert in the field.

Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs

Step 2. “I” – Find a New Interest

Discovering a new interest, particularly one that is engaging and productive, is a crucial step in improving motivation and mental strength.

If you are disinterested in many activities, don’t worry—reconnecting with your passions starts with just taking the first step.

Here’s how you can begin: Dive into something you think might interest you or revisit activities you once enjoyed.

It’s about getting out of your house and out of your headspace.

The goal is to revive your sense of curiosity and self-worth.

Remind yourself that you are exciting and worth investing in.

Finding new interests can be a powerful way to reignite your passion.

Remember when you felt most engaged and try to reconnect with those feelings.

Investing in yourself is key!

Remember: Taking on a new interest doesn’t mean trying every Ben & Jerry’s ice cream flavor.

Instead, consider activities that enrich and add flavor to your life.

Here are some ideas:

Strength Training: to improve physical fitness and improve mental well-being simultaneously, use resistance training exercises such as;
- Deadlifts
- Squats
- Bench presses
- Calisthenics exercises like pushups, pullups, bodyweight squats, and planks

Pick Up a Musical Instrument: Learning to play an instrument can be both therapeutic and rewarding.
Study a New Language: Expanding your linguistic skills opens up new worlds and cultures.
Learn Photography: Capturing the world through a lens can be a creative and fulfilling pursuit.

Step 3. “G” – Let Go of Guilt

Persistent guilt can be destructive, hindering your ability to take positive action and eroding your inner peace.

Excessive guilt is like a prison; it confines you and prevents healing.

Understanding guilt involves recognizing whether it stems from a genuine violation of your moral code or something less clear.

If you’ve made a mistake, guilt alone cannot undo it.

The true remedy lies in sincere remorse, a commitment to change, and moving forward.

Here’s how you can manage guilt effectively:

Acknowledge and Apologize: If you owe an apology or restitution, take action to make amends. If forgiveness isn’t granted, recognize that the matter is beyond your control.
Seek Support: Share your feelings with a friend, family member, or mentor who can offer understanding and support.
Forgive Yourself: Start by forgiving others, especially those close to you, including yourself. This process can help alleviate your feelings of guilt.

Powerful affirmations can assist in dissolving guilt:

“I release the need to blame anyone, including myself.”
“We are all doing our best with the understanding and awareness we have.”
“Despite my struggles, I choose to love and accept myself.”
“I am okay, and it’s safe to forgive myself.”
“Today, I accept myself as I am and acknowledge the good I do.”
“I am learning and growing each day.”
“I am patient with myself.”
“I love and approve of myself.”
“I release self-blame and criticism. I don’t need these feelings anymore.”
“I forgive myself for being too hard on myself.”
“I deserve abundance and joy. I am good enough.”

These affirmations are based on Louise Hay’s teachings in her classic book, You Can Heal Your Life.

They can help you move past guilt and embrace self-acceptance.

Step 4. “E” – Eat Real Food for Energy

Diet Tips for Depression: Boost Your Energy

People taking antidepressants often experience lethargy, either as a side effect or a symptom of their condition.

Boosting your energy levels involves focusing on nutrition and incorporating exercise into your routine.

Prioritize Nutrition

Your diet is crucial—second only to sleep—in managing energy and overall well-being.

Opt for high-quality, nutrient-dense foods:

Incorporate Vegetables: Aim to include vegetables in most of your meals, ideally at least twice a day—one meal with raw vegetables and another with cooked vegetables.
Avoid Processed Foods: Processed and junk foods may offer temporary pleasure but often lead to increased fatigue and weight gain. Instead, choose whole foods that provide sustained energy.

Choose Complex Carbohydrates

Replace refined sugars and processed foods with complex carbohydrates, which are converted into lasting energy:

Old-Fashioned Oatmeal
Buckwheat (Kasha)
Barley
Quinoa
Brown Rice
Sweet Potatoes
Potatoes
Sprouted Grain Bread (e.g., Ezekiel Muffins)

These options help maintain stable energy levels and prevent the fatigue associated with sugary, processed foods.

Identify Food Sensitivities

Certain foods may affect your mood and energy levels. Common culprits include:

Wheat
Eggs
Peanuts
Dairy

For some individuals, these foods can exacerbate low motivation or mental fatigue.

Removing or reducing these from your diet may improve your overall well-being.

A Balanced Diet Over Medication?

While a nutritious diet alone may not be a substitute for antidepressants for everyone, it can significantly enhance one’s energy and mood.

Prioritizing healthy eating can help you feel more energized and positively impact your outlook on life.

Consider swapping out processed snacks for nutrient-dense options to fuel your body with energy.

A nutrition-focused approach supports your physical health and contributes to your mental well-being, giving you the strength to tackle each day with greater vigor.

Sample Meal Plan for Improved Energy

Breakfast: Start with a tall glass of water with a lemon wedge.

Have half a grapefruit and oatmeal with berries and nut butter.

Consider adding boiled eggs or a vegetable omelet.

Lunch: Enjoy brown rice, black beans, vegetables, and optionally turkey or chicken.

If needed, snack on fruit between meals.

Dinner: Choose sweet potatoes, salmon, and vegetables such as asparagus, spinach, or broccoli.

If you’re still hungry, have an apple.

Consistency: Establish regular meal times to help your body anticipate and utilize the fuel it needs throughout the day.

Research shows that a diet rich in whole foods, vegetables, and lean proteins can positively impact mood and energy levels, making it a crucial component of maintaining mental fitness. ¹⁰

Step 5. “C” – Build Concentration with Mindfulness, Nutrition & Cardio

Tips to Enhance Your Focus

Concentration can be a struggle for those dealing with depression, often making daily tasks feel overwhelming.

Improving your concentration involves mental exercises, dietary adjustments, and incorporating physical activity into your routine.

Mental Exercises

Mindfulness Meditation: Practicing mindfulness can help you stay in the present moment and improve your focus. Even just 5-10 minutes a day can make a difference.
Puzzle Games: Engage in brain games like crosswords, Sudoku, or memory games to sharpen your cognitive skills.

More Tips to Improve Concentration

Focus only on the next right thing to do.
Limit distractions like radio or TV that cause you to zone out and avoid positive steps like exercise.
Work in a quiet atmosphere.
Break up your tasks into manageable pieces.
Establish a routine and write it down—stick to your calendar.
Start a Cardio Program: Engage in 20-30 minutes of cardio exercise daily.

Activities like running, cycling, or brisk walking can enhance concentration by boosting blood flow to the brain, improving mental clarity, and helping to support overall mental well-being. ¹⁹

Nutritional Support for Concentration

The foods you eat can directly impact your brain’s ability to concentrate. Focus on incorporating the following nutrients into your diet:

Omega-3 Fatty Acids: In fish like salmon, walnuts, and flaxseeds, omega-3s are essential for brain health and can enhance cognitive function. Research published in Nature Reviews Neuroscience emphasizes the role of omega-3 fatty acids in maintaining brain health and improving cognitive function, particularly in mood disorders. ¹¹
- Many people, including myself, have noticed a consistent improvement in mood after meals containing salmon.
Antioxidants: Foods rich in antioxidants like berries, dark chocolate, and leafy greens help protect your brain from oxidative stress, improving focus and memory. Research indicates that a diet high in antioxidants is associated with better cognitive function and reduced symptoms of depression. ¹²
B Vitamins: B vitamins, particularly B6, B12, and folate, play a crucial role in brain function. Sources include eggs, fish, poultry, and fortified cereals. Deficiencies in these vitamins have been linked to cognitive decline and increased risk of depression.¹³

Caffeine in Moderation

While caffeine can temporarily boost concentration, relying on it too much can lead to crashes and increased anxiety.

Opt for green tea over coffee for a gentler, sustained energy boost without the jitters. ¹⁴

Sample Meal Plan for Enhanced Concentration

Breakfast: Start your day with oatmeal topped with flaxseeds and blueberries. Pair it with scrambled eggs for an extra dose of B vitamins.

Lunch: Prepare a salad with leafy greens, walnuts, grilled salmon, and a citrus-based dressing. Add a piece of sprouted whole-grain bread on the side.

Dinner: Enjoy a quinoa and vegetable stir-fry with tofu or chicken and a small piece of dark chocolate for dessert (if you can control yourself!).

Step 6. “A” is for Appetite – Focus on Foods with Tryptophan

To help regulate your appetite and boost energy, follow the simple meal and workout plans outlined in this article.

Rethink your relationship with food by viewing it as “fuel for your body,” which encourages eating only when truly hungry.

Remember, your physical and mental health are interconnected, so don’t punish your body for your mind’s anxieties.

A poor diet can contribute to low energy and poor mental fitness.

Therefore, reducing junk food and focusing on high-quality foods is essential.

Strength training will keep you moving, boost energy levels, and encourage healthier eating habits.

Building muscle through exercise can help regulate your appetite and improve your body’s craving for quality nutrition.

Proper Nutrition and Depression

Despite its importance, some psychiatrists might overlook the role of diet in mental health.

Good nutrition can be a key factor in improving mental health and overall well-being, often as essential as other forms of care.

Let’s look at how antidepressants function: Antidepressants commonly prescribed to increase serotonin levels in the brain include SSRIs (Selective Serotonin Reuptake Inhibitors) such as Prozac, Celexa, and Zoloft.

These medications block receptors that reabsorb serotonin, thus increasing its availability in brain cells.

Tricyclic antidepressants like Pamelor also help maintain higher levels of serotonin and norepinephrine, which can improve mood.

Increasing Serotonin Naturally

However, medication isn’t the only way to boost serotonin levels.

Diet plays a crucial role in creating natural improvements.

Consider whether your eating habits have reduced serotonin and contributed to feeling mentally drained or unmotivated.

Increasing serotonin naturally through diet, particularly with tryptophan-rich foods, can be highly beneficial.

Tryptophan is a natural amino acid essential for serotonin production.

Foods high in tryptophan can help normalize serotonin levels and improve mood, reducing depression and enhancing motivation. ¹⁵

Foods High in Tryptophan: ¹⁶

Salmon and Tofu: Both can enhance mood. Ever notice a mood lift after good salmon? That’s why!
Eggs: Can significantly boost blood plasma levels of tryptophan.
Cheese: Varieties like cheddar and gruyere are excellent sources.
Fish: Halibut, cod, flounder, tilapia, and tuna all contribute to better mood regulation.
Nuts and Seeds: Walnuts, flaxseeds, and sunflower seeds are beneficial.
Turkey and Chicken Breast: Known for their high tryptophan content.
Dairy: Traditional milk, yogurt, and soy milk alternatives.
Fruits and Vegetables: Include bananas, avocados, spinach, and peas.
Whole Grains: Brown rice, red rice, barley, corn, and oats.

Incorporating these foods into your diet can provide the nutrients necessary to support your mental health naturally.

Step 7: “P” for Improve Psychomotor Skills with Exercise and Sports

Are you often feeling anxious, unable to sit still, or find your mind racing?

Do you also notice feelings of sluggishness or a lack of energy in your movements?

Engaging in Exercise: A Personal Journey

I’ve personally experienced the transformative effects of exercise while navigating my journey with depression.

effective method I found helpful was using this 12-week beginner deadlift program to build strength and confidence.

Regular strength training can help improve muscle tone, which supports your overall metabolism and energy levels.

It turns out that when you exercise, your body releases endorphins—these are natural chemicals that can boost your mood and promote a sense of well-being, akin to the effects of morphine. (WebMD)

**As a result, you may feel better than ever.**

It’s important to remember that the benefits of exercise can vary based on individual factors, such as the intensity of your workouts (Medical News Today).

Consider incorporating full-body compound movements like squats and deadlifts, which research has shown can help improve your mood and focus.

For more details on how weightlifting helped my depression, see Best Exercise to Build Mental Strength: How Deadlifts Saved My Life.

However, remember that there are many ways to be active!

Any form of movement—

walking,
calisthenics,
swimming,
CrossFit, or p
racticing yoga—can be beneficial, so find what works best for you.

The author Rich “Hashi Mashi” Deadlifting at 64

Step 8: “S” is for Strength Train instead of Suicidal Ideation

Instead of focusing on thoughts that harm your body, channel your energy into building it up!

Suicidal ideation is a serious and complex topic, often exacerbated by the very medications prescribed to manage depression.

Many antidepressants carry an FDA-required warning about the potential for suicidal thoughts as a side effect.

FDA warning label for antidepressant Lexapro – Image Credit: Time Magazine

However, you may be able to avoid these thoughts—or prevent acting on them—by following the SIGECAPS checklist.

This approach can complement other depression treatments and improve mental well-being.

The only “side effects” of this program are improved health, fitness, energy, and focus.

Strength training was a critical factor in helping me to stop suicidal ideation, regain mental clarity, and eliminate my need for antidepressants.

Beyond my personal experience, the science backs this up.

A meta-analysis of 33 clinical trials involving 1,877 participants found that resistance exercise training significantly reduces depressive symptoms.

According to the researchers, “The available empirical evidence supports resistance exercise training as an alternative and/or adjuvant therapy for depressive symptoms.” ¹⁷

Can Lifting Weights Help Combat Depression and Anxiety?

Watch: What Science Says About Strength Training and Depression.

Strength training has been a game-changer for many people facing stress and low mood — myself included as mentioned above.

In this video below, Dr. Layne Norton discusses a meta-analysis published in JAMA Psychiatry, which reviewed 33 clinical trials and found that resistance training significantly reduces depressive symptoms—even in individuals without a clinical diagnosis.

This scientific review highlights how strength training can be a powerful tool for improving mental health and managing depression naturally.

In this video, you’ll see how using physical discipline like weightlifting can clear the mind, rebuild confidence, and support emotional resilience.

If you’re searching for ways to lift both your body and your spirits, this inspiring look at strength training’s impact on mental health might be the spark you need:

How to Build Mental Fitness – Wrapping Up

Incorporating the SIGECAPS framework into your daily routine offers a powerful way to strengthen your body AND mind.

While this roadmap is valuable for anyone wanting better mental fitness, it has particular relevance for men over 50.

This group often faces unique risks for depression due to factors like retirement, empty nesting, health issues, and social isolation.

Studies have shown that depression affects up to 10-15% of men in this age group. ^18,19

Combining regular physical activity, resistance training, and clean eating can significantly improve your mental and physical well-being.

To improve your physical and mental fitness, start small with daily walks and gradually progress to structured strength training routines like calisthenics, dumbbell workouts, or barbell strength training.

Put these 8 lifestyle changes inspired by SIGECAPS into practice and witness their transformative power in your life.

As Always, consult with your healthcare provider before making significant changes to your routine.

What’s Next: Exploring More Paths to Strength and Wellness

While deadlifting played a crucial role in helping me overcome obesity and depression, it’s important to remember that it’s not the only path to health and well-being.

Strength training can take many forms, and your best approach might differ from what worked for me.

Here are some excellent resources to help you get started with strength training, whether you’re using a barbell, resistance bands, or your body weight:

How to Weight Lift for Weight Loss: A Plan That Works: Discover how lifting weights can be an effective tool for losing weight and improving mental health.
Strength Training for Men Over 50 + Full Body Workout: Tailored exercises to maintain strength and vitality as you age, focusing on physical and mental resilience.
5×5 Workout for Over 50: The Pros + Cons You Need to Know: A structured program that combines simplicity with effectiveness, perfect for building a solid foundation.
7 Best Compound Exercises for Muscle and Strength + Workout: Learn about the most effective compound exercises that target multiple muscle groups, maximizing your workout efficiency.
Calisthenics Workout for Beginners at Home: No equipment? No problem. This guide helps you use your body weight to build strength and flexibility at home.
8 Great Dumbbell-Only CrossFit Workouts at Home: A versatile workout that requires just a pair of dumbbells, perfect for a quick and practical training session.
7 Spectacular Ways Swimming Transforms Your Body: Swimming can be a powerful full-body workout that boosts physical and mental health.

Each resource offers a unique approach to incorporating strength training into your routine, allowing you to choose the one that best suits your lifestyle and goals.

Begin with daily walks and take rest days from resistance training on Tuesday, Thursday, and the weekend to allow your body to recover and rebuild.

Walking is a simple, accessible way to enhance physical and mental well-being.

If you’re interested in diving deeper into deadlifting and its benefits, here are some additional resources that might interest you:

Improving your body’s fitness will enhance your mind’s fitness as well.

Begin your journey today, and don’t hesitate to share your stories and questions.

As you embark on this path, it’s crucial to consult with your primary care physician about using the SIGECAPS checklist, which integrates strength training, nutrition, and mindfulness to support your overall health and wellness.

If this adaptation of SIGECAPS has helped you manage your fitness and depression, I’d love to hear about your experiences.

Feel free to reach out and share how integrating these practical tips has impacted your life.

Your story could help someone else cross the bridge from depression to a new life.

While self-care strategies like SIGECAPS can support mental wellness, they are not a replacement for professional mental health care.

If you’re experiencing severe depression or thoughts of self-harm, seek immediate help from a licensed mental health provider.

A Note of Caution: If you or someone you know is struggling with severe mental health issues or suicidal thoughts, please seek professional help immediately. There are resources available to support you, including the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255).