Digging Deep: How Local Government Officers Can Build Mental Fitness One Step at a Time
- truthaboutlocalgov
- Jul 7
- 5 min read
In the fast-paced world of local government, stress is often seen as part of the job. Whether you're a frontline officer, a team leader, or a senior executive, the demands of public service can take a toll on your mental well-being. But what if there was a way to proactively strengthen your mind, just like you would your body?
In a recent episode of The Truth About Local Government, host Matthew Masters sat down with Beth Carr, a leading voice in mental health and well-being, to explore the concept of mental fitness. Over the course of a powerful 19-minute conversation, Beth shared practical, evidence-informed techniques that can help local government professionals not only cope with stress but thrive in their roles.
This blog unpacks the key insights from that conversation and offers a roadmap for embedding mental fitness into your daily routine—no matter how busy your schedule.
What Is Mental Fitness—and Why Does It Matter?
Beth defines mental fitness as “training our minds like we train our bodies.” It’s a proactive approach to mental well-being that focuses on building emotional regulation, clarity of thought, and resilience.
While mental health often refers to diagnosable conditions such as anxiety or depression, mental fitness is about cultivating the habits and mindsets that help us stay balanced and effective in our everyday lives.
“Mental fitness is all about being proactive,” Beth explained. “It’s about building the capacity to bounce back from adversity, to adapt to change, and to maintain a positive outlook.”
For those working in local government—where decision fatigue, emotional overload, and burnout are common—this distinction is crucial. Mental fitness offers a way to stay ahead of stress, rather than constantly reacting to it.
The Three Pillars of Mental Fitness
Beth outlined three core components of mental fitness:
Emotional RegulationThis involves managing and expressing emotions in a healthy way. It includes recognising emotional triggers, building resilience to setbacks, and responding rather than reacting.
Clarity of ThoughtMental fitness helps maintain focus and make sound decisions under pressure—an essential skill for officers juggling multiple priorities.
Coping with Life’s ChallengesThis includes building strong social connections, developing adaptability, and enhancing self-awareness.
Each of these areas can be strengthened through simple, consistent practices. And the good news? You don’t need hours of free time or expensive resources to get started.
Meditation: A Mental Fitness “Rep”
One of the most accessible tools Beth recommends is meditation. But she’s quick to dispel common myths.
“Meditation isn’t about clearing your mind,” she said. “It’s about noticing when you’ve become distracted and gently bringing your attention back to the present moment. That’s one mental fitness rep.”
Just like lifting weights builds physical strength, each time you bring your focus back during meditation, you’re strengthening your mental muscles. Over time, this builds greater focus, emotional resilience, and calm. Even a few minutes a day can make a difference. And for those who find meditation challenging, Beth suggests starting with breathwork or guided sessions.
Tailoring Techniques to Your Needs
Mental fitness isn’t one-size-fits-all. Beth emphasised the importance of self-awareness in choosing the right tools.
“We can only start to work on specific areas of ourselves when we’ve noticed what’s going on for us,” she said.
For example, if you’re feeling unusually emotional or reactive, journaling might help you identify patterns and triggers. If you’re struggling to focus, short breathing exercises or mindfulness techniques can help centre your attention. The key is to approach yourself with curiosity, not judgement. Ask: What’s really going on for me right now? What do I need?
Journaling: Five Minutes to Greater Clarity
One of Beth’s most practical suggestions is a five-minute daily journaling routine. It’s simple, effective, and can be done anywhere—from your desk to your car before heading into work. Here’s how it works:
Stop and Check InTake a moment to notice your breath and body. Are your shoulders tense? Is your breathing shallow? A few deep breaths can help reset your nervous system.
Write FreelyUse the remaining time to write whatever comes to mind. Beth recommends using prompts to guide your reflection.
Beth’s Favourite Journaling Prompts
What’s on my to-do list today?Get everything out of your head and onto paper. Then identify:
One non-negotiable task
Two bonus tasks you’d be happy to complete
Tasks that can wait until tomorrow
What’s one thing I can do today that moves me closer to my goals?This keeps you focused on long-term progress, even on busy days.
What will I regret not doing today?This powerful question helps prioritise meaningful actions—like spending time with family or taking a break when you need it.
“This technique reminded me that I always have a choice,” Beth said. “Even if I’m choosing to do what someone else asks, I’m still choosing. That awareness is empowering.”
From Reactive to Proactive: Building a Sustainable Routine
Many professionals operate in reactive mode, only addressing their mental health when they hit a wall. Beth encourages a shift to proactive care through small, consistent habits.
“Everyone has five minutes,” she said. “It’s about finding those pockets of time and using them intentionally.”
She recommends starting with either a morning or evening routine:
Morning: Set intentions, plan your day, and practise gratitude.
Evening: Reflect on the day, acknowledge wins, and decompress.
If you’re doing nothing right now, start with one. The goal is consistency, not perfection.
Advice for Leaders: Culture Starts at the Top
For managers and leaders in local government, supporting mental fitness isn’t just a personal responsibility—it’s a leadership imperative.
“It always comes back to leading by example,” Beth said. “Carve out time for your own mental fitness and be open about it.”
She also stressed the importance of listening and signposting. You don’t need to be a mental health expert, but you do need to create a culture where people feel safe to speak up and seek support.
“If the culture is ‘just crack on’, that’s kicking the can down the road,” she warned. “People want to feel supported.”
The Power of Gratitude and Intentional Living
Two additional practices Beth recommends are gratitude and intentionality.
Gratitude helps reinforce the positives in your life, especially during stressful times. Writing down three things you’re grateful for each day can shift your mindset and build emotional resilience. Intentionality means choosing how you spend your time, rather than being swept along by the demands of the day.
“Ask yourself: What do I intend to do today? What will I regret not doing?” Beth said. “These questions help you live with purpose.”
Final Thoughts: You Have More Control Than You Think
Mental fitness isn’t about adding more to your already full plate. It’s about using the time you already have—five minutes here, ten minutes there—to build habits that support your well-being.
Whether it’s a short journaling session, a few deep breaths, or a moment of gratitude, these small actions can have a big impact over time.
“You’re constantly choosing,” Beth reminded listeners. “And you can choose to support your mental fitness—starting today.”
Next Steps for Local Government Officers
If you’re ready to start building your mental fitness, here are three simple actions you can take this week:
Try the 5-minute journaling routineUse Beth’s prompts to reflect and plan your day.
Incorporate breathwork or meditationEven one minute of focused breathing can help reset your mind.
Talk to your team about mental fitnessShare what you’re doing and encourage others to try it too.
By embedding these practices into your daily routine, you’re not only supporting your own well-being—you’re helping to create a healthier, more resilient culture across local government.
