Mental Health Gains: 10 Small Habits to Try
Mental health used to be a taboo subject that was largely misunderstood by the general population. Fortunately, it has become a more accepted and discussed subject over the past few years. Mental health concerns should ideally be treated with...
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Mental health used to be a taboo subject that was largely misunderstood by the general population. Fortunately, it has become a more accepted and discussed subject over the past few years.
Mental health concerns should ideally be treated with the same care and attention as any physical health problem. Otherwise, those impacted by them will continue to suffer in silence without confronting the issue head-on. Here are 10 small habits you can adopt today to enjoy big mental health gains now and into the future.
1. Talk to Someone
Simply talking about your feelings, thoughts, and behaviors with another person can help you feel less burdened by your circumstances. It can also bring clarity to a situation that might otherwise feel confusing and unpredictable.
If you feel depressed, overwhelmed, or disenchanted with your life, consider scheduling an appointment with a professional. They can help you identify the root of your mental health concerns and provide guidance to work toward a solution. If you’re nervous about meeting with a therapist in person, try online counseling services. They’re convenient, affordable, and make it possible to get the treatment you need from the comfort of your bedroom, living room, or office.
2. Practice Positive Affirmations
Positive affirmations are simple statements you repeat to yourself to foster a positive mindset or opinion of yourself. They work best when repeated multiple times in a row every day.
It’s most effective to choose your own personalized affirmations. However, you can also select from an existing list if you struggle to come up with your own.
3. Get at Least 10 Minutes of Natural Sunlight
Sunlight exposure boosts serotonin production in the brain, leading to improved mood and feelings of well-being. Research suggests that spending more time in the sun may help reduce depression and promote happiness. Even just 10 minutes of natural sunlight exposure may help regulate your mood.
Sunlight also helps the body synthesize vitamin D. Low vitamin D levels are associated with anxiety and depression symptoms. Therefore, getting more sunlight exposure or supplementing with vitamin D may boost your mental health.
4. Start Journaling
Journaling is a simple practice that may combat stress, enhance emotional processing, and potentially reduce anxiety. You might write down five things you’re grateful for, jot down how you felt about the day, or write a poem.
If you can’t figure out what to write about, try using a guided journal. It provides prompts and questions you can briefly answer within just a few sentences. You’ll get the mind-clearing benefits of journaling without the stress of wondering what to write about.
5. Optimize Your Physical Health
Your physical health can have a profound impact on your mental health. Therefore, optimizing your physical health can help you feel your best overall. Make sure you’re eating a healthy diet, staying hydrated, and getting enough sleep each night.
Regular physical activity is essential for optimal physical and mental health. You can incorporate exercise into your day in simple ways. Try parking further away from the grocery store or office building, using the stairs, and taking breaks every half hour to walk around the office.
6. Take Social Media Breaks
Social media is a remarkable invention that helps people stay connected no matter where they’re located in the world. However, it can also have an intensely negative effect on mental health. It’s widely known that increased loneliness, anxiety, depression, and low self-esteem are often associated with using social media.
If you want to quickly boost your mental health, consider taking regular breaks from social media platforms. You should also unfollow any accounts that make you feel bad about yourself.
7. Do Regular Mental Health Check-Ins
Sometimes, mental health issues creep up so slowly that it’s easy to overlook them until they become glaring problems. To prevent this from happening, do regular mental health check-ins. During your check-ins, simply ask, “How am I feeling right now?”
Take a moment to honestly analyze your emotional state. If it’s not good, what can you do to address the underlying problem so you can enjoy your life again? Questions like these can be tricky, so feel free to discuss them with a therapist as needed.
8. Clean Up Your Environment
Excess clutter can exacerbate feelings of depression and anxiety, so it’s wise to clean up your living space. If you have a hard time cleaning, start with the “1-minute rule.” This rule states that if you can do something in a minute or less time, don’t put it off for later.
For example, it should only take about a minute to make your bed in the morning or clean up after breakfast. Doing those types of tasks right away will help you avoid excess clutter and will make your “to-do” list smaller.
9. Listen to Mood-Boosting Music
Music can be incredibly therapeutic, and it’s free to listen to! Create playlists that can help regulate your mood when you’re feeling anxious, depressed, or discouraged.
A soothing playlist may help you chill out on stressful days while an energizing playlist might bust you out of your sadness. You may be surprised to discover how quickly the rhythms and lyrics of your favorite songs can help shape your mood.
10. Spend Quality Time With People You Love
Hanging out with people you love can reduce anxiety and stress levels. This is especially true if your besties make you laugh.
The next time you’re feeling down or anxious, call up a friend or family member and see if they can hang out. Phone calls are great, but they can’t compare to the oxytocin boost that comes from a heartfelt hug.
Millions of people struggle with mental health challenges, so you should never feel like you’re alone in your struggles. If you’re looking for ways to improve your mental health, consider starting with these habits. Even though they’re small, they can lead to big mental health gains going forward.
