Simple Habits to Strengthen Your Mental Health—and When It’s Time to Reach Out for Support
You might scroll through social media, chat with your friends, or watch your favorite show: mental health is everywhere these days. The term can get hazy and misunderstood. If you want to figure out what “mental health” means, you’re in the right place.
Oludara Adeeyo, a psychiatric social worker and author of Self-Care for Black Women, says that mental health is about the functionality of your brain and everything affecting it. It includes your psychological, social, and emotional well-being, and it’s also about your ability to manage, understand, and express your feelings.
Keep in mind that the factors shaping your mental health are sometimes out of your control; for example, they can be related to genetics, past experiences, or family history. There is still so much more you can do to positively influence your mental health. KC Davis, a licensed counselor and author of “How To Keep House While Drowning”, points out the control you have over your mental health and the power that can make a huge difference. Every bit of attention and care you give to your mental health matters, and it is worthy.
How does your mental health impact your life?
Your mental health plays a crucial role in the way you manage stress and make decisions. Alison Seponara, a licensed professional counselor and the author of The Anxiety Healer’s Guide, explains that caring for your mental health can lead to less anxiety, a brighter mood, sharper focus, stronger and deeper relationships, as well as increased self-esteem and confidence.
Taking care of your inner world can help you manage physical health conditions that can be easily worsened by stress, such as heart disease. It’s not a secret that mental health affects every aspect of our lives, including the way we view the world, our interactions with others, and how we cope with challenges. Establishing habits for better mental health will transform your daily experience.
Introducing new habits into your routine and approaching them with self-compassion instead of self-punishment is incredibly effective for improving your mental health and overall outlook.
1. Prioritize restful sleep
Sleep is crucial for physical health, but did you know it has the same importance when it comes to your mental well-being?
A study of over 170,000 participants found that 6 hours of sleep or less means about 2.5 times more likely to experience distress compared to those who slept more. However, it’s not only about the amount of sleep but the quality as well. Disrupted rest can contribute to mental health challenges.
You can improve your sleep by adopting some simple habits:
Avoid caffeine after 3 p.m.; create a peaceful, clutter-free bedroom that’s conducive to relaxation; stick to a consistent sleep schedule by waking up and going to bed at the same time each day; and aim for a cool bedroom temperature of around 65F.
It can be tricky to build healthy sleeping habits, especially if you struggle with sleep disorders. But if you think a sleep condition might be the culprit, a sleep specialist can guide you toward effective, research-backed treatments. You can try, for example, behavioral therapy for insomnia.
Remember that mental health concerns can interfere with sleep, so if these changes don’t seem to help, you can consider talking to a therapist so you can start to benefit from quality sleep.
If you’re looking to completely block out the light, you can try using Blissy Silk Sleep Mask. It has anti-aging, hypoallergenic, and moisture-retention properties, allowing your skin hair to remain hydrated and shiny.
2. Reduce social media usage
Constant scrolling can lead to comparing yourself to others and trigger feelings of low self-worth, depression, or anxiety. Oludara Adeeyo says that consuming too much information about others’ lives can amplify negative emotions.
If you want to spend less time on social media, there are some tips that can help you:
- Create a list of meaningful activities to replace the usual scrolling time.
- Keep your phone out of reach, especially when you’re sleeping.
- Turn off notifications and organize your phone by deleting some apps.
- You can explore more ways to develop a healthier relationship with social media while reclaiming your mental space.
3. Strengthen your relationship with a happier mindset
We are social beings, and our relationships can have a profound impact on our mental health, bringing connection, support, and meaning to our lives. Friendships can help alleviate loneliness, provide emotional support when you need it most, and add a sense of purpose and joy to your days.
There are so many ways you can nurture friendships and build positive relationships that can fulfill your life. You can use technology in our favor by simply sending a text or sharing a funny meme. Go for a morning walk or breakfast with someone to catch up, or make time for a short chat during lunch breaks.
To keep it consistent, you can set up regular dinner dates, weekly or monthly. Laughing and catching up is proven to deepen the bonds more than the time you spend together.
Try this one next!
4. Move your body in a way that feels good for you
Exercising is a powerful tool to boost your mental health, and the benefits are impressive. It reduces stress, lifts your mood, helps you fall asleep more easily, and helps you sleep longer. Moreover, it can ease symptoms of anxiety and depression.
Moving doesn’t mean hitting the gym (unless that’s something you love). The key is to find physical activities that feel good for your body and align with your preferences. You should enjoy the process, not force yourself into a routine that’s one-size-fits.
You can consider joining a yoga class, running, walking, or experimenting with seated exercises. Why not throw a dance party in your living room? Take stretching breaks throughout the day, set your hands in the dirt by gardening, go for a weekend hike, or walk along the beach.
Remember, all you need is to move to support your mental health, not an intense workout.
5. Fuel your body with nutrient-rich foods
What you eat plays a significant role in how you feel mentally. You can incorporate foods rich in mood-boosting nutrients that can give your mental health a natural lift.
Some amazing options are berries, bananas, whole grains, beans, and fatty fish. It’s important for males to eat regularly, even a small meal, to fuel their bodies (better than skipping meals altogether).
Moreover, stay hydrated! By drinking enough water, you can positively impact your mental and physical health. When you’re dehydrated, you deny your brain and body the nutrients it needs to function at its best.
You should always be mindful of food that could give you the opposite effects, like caffeine, alcohol, refined carbs, and added sugars. Sometimes they can make anxiety symptoms worse, so in this case, limiting them can help you feel better.
Mental health issues can sometimes cause brain fog. On this note, you can check this article next and see if you have any of these symptoms and how you can get rid of them: 9 Causes of Brain Fog. Are you experiencing brain fog? See why!
