Every morning before work, Marlena Reed closes her eyes and meditates as wafting lemon grass embraces her.

For 15 to 30 minutes, she blocks out to-do lists and looming deadlines and lets thoughts float in and out.

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The brain, experts say, needs breaks, which are just as important as exercising and eating veggies.

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Marlena Reed began meditating about four years ago.

bigstockphoto.com (ENLARGE)

Having a purpose in life, cultivating healthy relationships and a positive attitude are important for good mental health.

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You may not believe it, but experts say rituals such as this are key to overall health — and just as important as exercising and eating veggies.

"Keeping that balance between work and life is what keeps us sane," said Tevis Gale, a workplace coach who leads workshops across the country. "Yet, we forget to take the time to check our mental status and give it importance."

And with soaring gas prices and shaky economic times, experts say taking care of your mental health is even more important.

"That feeling of emptiness and exhaustion is a sign we need to tend to things," said Emory University sociologist Corey Keyes.

The brain, experts say, needs breaks —whether it's through meditation, yoga, a massage, a pedicure or simply sitting in a park or taking some deep breaths with your morning brew. "People tend to see it as indulgent, and we have to change that," said Keyes. "Taking care of ourselves is fundamental and, without that, there is no physical health."

Keyes said people often fail to give themselves enough off-time during highly stressful periods. But Keyes said people should increase their attention to mental wellness during high-anxiety spells — go on more walks, take more naps, go to yoga more regularly.

The key, experts say, is to be deliberate and train yourself to step away — even if it's for just five-minute chunks through the day.

Keyes also believes cultivating healthy relationships and a positive attitude are major components of achieving what he calls "flourishing." He says people must have a purpose in life and be reflective.

"We sit down to eat," he said. "It can be mindless or we can sit down and think and be deliberate and mindful and look at ourselves and see what is missing and what is needed."

Renee Rainwater, a Cumming stay-at-home mom, enjoys reading, warm baths and the occasional massage. She admits it's not always easy to pamper yourself. "We are always on the go, go, go," she said. "So sometimes when I get a massage, I feel a little guilty, like I should be doing something. But really, allowing yourself to submit to that is so nice and such a great release."

Ultimately, she believes indulging herself a little here and there gives her an emotional boost and makes her a better parent. "Little things that might seem like a ginormous deal, aren't," she said. "So the kids colored on the wall. It's not the end of the world."

For Reed, who started meditating about four years ago, the quiet time helps her be more prepared for unexpected challenges. "It's that time that I am not thinking and strategizing and thinking about the calendar," said Reed, 37. "Work is crazy. It is what it is. And to have something to clear your head is a real blessing."

The Atlanta public relations executive ends her session shortly after 7 a.m., turns on the coffeemaker and gets ready for the day. "I connect with myself in the morning and even when things get out of control at work, I can think about how I felt in the morning and it really helps," she said.

NINE TIPS FOR MENTAL FITNESS

1. Take a moment before you tackle those dishes

Create pauses between activities. Give closure to one, such as playing with the kids, before doing chores. Ever wonder why you forget why you are going into a room? Maybe your mind is racing with too many thoughts.

2. Create a salon culture at work

Get together once a month and discuss a neutral topic, such as organic gardening. The session may build community and stimulate creativity.

3. Step outside the chatter in your mind

Do yoga or take a walk and train your mind to take a break. Don't think about your job, or the pile of laundry. As you are walking, turn off your cellphone and stop that mental to-do list. Try a focusing game like listening to the sound of your foot hit the pavement or look for the color red in the environment. Give the brain a rest. And a solution you've been seeking may pop into your mind afterward.

4. Change the routine

Go a different route to work. Eat dessert first. This might help wake up the brain.

5. No-rules art and dance

Try to be expressive in either discipline. Move any way you want.

6. Get up from the computer

Every 45 minutes to an hour, leave your desk, even if it's for a quick stretch or glass of water.

7. Treat yourself

Cook yourself a good meal. Take a bubble bath. Get a massage. Do something just for you.

8. Cultivate meaningful relationships

Loving, supportive relationships are key to your overall health. Quality time with your family is quality time for your brain. Smiles and hugs help, too.

9. Attitude adjustment

Be positive and reflective. Count your blessings and think about what's really important in life.

Source: Tevis Gale, work-life strategies expert, and Emory University sociologist Corey Keyes