In the ebbs and flows of our daily lives, it's easy to overlook the importance of prioritizing our mental health. Yet, just like physical health, our mental well-being requires consistent care and attention. Incorporating simple daily habits into our routine can make a significant difference in how we feel mentally, emotionally, and even physically. The more consistent we are with forming positive habits, the more automatic these habits can become. In this blog, we'll explore 10 daily habits that you can integrate into your life to improve your mental health.
Start Your Day Mindfully: Instead of reaching for your phone as soon as you wake up, take a few moments to ground and center yourself through mindfulness techniques. Mindfulness techniques are practices that help cultivate present-moment awareness and foster a non-judgmental attitude toward thoughts and feelings. We can do this through journaling, intentional breathing techniques, guided meditations, or actively engaging your senses to take in the world around you. You also might check in with yourself and notice what you are feeling when you wake up, approaching yourself with curiosity and compassion.
Get Moving: Physical activity isn't just beneficial for your body—it can also nourish your mind. During exercise, the body releases endorphins, serotonin, and dopamine—neurotransmitters that enhance mood and promote feelings of happiness. This can counteract feelings of anxiety and depression. Exercise also helps activate the parasympathetic nervous system (the "rest and digest" system) while reducing the sympathetic nervous system's (the "fight or flight" response) dominance. This shift helps lower stress levels and promotes relaxation. Incorporate some form of exercise into your daily routine, whether it's going for a walk, practicing yoga, or hitting the gym.
Nourish Your Body: Fueling your body with nutritious foods is essential for maintaining optimal mental health. Certain nutrients, like omega-3 fatty acids, B vitamins, and magnesium, are linked to mood regulation. A balanced diet can support neurotransmitter production (like serotonin and dopamine) that influences emotions. Aim to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Eating balanced meals throughout the day can provide your brain with the nutrients it needs to function at its best.
Practice Self-Compassion: Showing yourself compassion is a significant part of mental health. Oftentimes, we approach ourselves with self criticism and shame. There is a quote I’ve heard which I refer to often: “When a flower does not bloom, you fix the environment in which it grows, not the flower.” Compassion creates a much more nourishing, kind environment compared to the rocky, tough soil of shame. Treat yourself with the same compassion and understanding that you would offer to a friend facing a similar situation. Practice self-care activities that bring you joy and relaxation, whether it's taking a bubble bath, reading a book, or indulging in a hobby.
Connect with Others: Human connection is a fundamental aspect of mental health. Make an effort to nurture your relationships with friends, family members, or colleagues. Schedule regular catch-ups or phone calls, join a club or community group, or volunteer your time to connect with others and foster a sense of belonging. If you need ideas on ways to connect with others, try starting with something you enjoy and see if there are local clubs, like sports, book clubs, crocheting, or other specific hobbies.
Set Boundaries: Boundaries help individuals prioritize their own needs and well-being. They allow for time and space to recharge, preventing burnout and emotional exhaustion. It is hard to be present in our daily lives when we have low tolerance or capacity to do so. Say no to commitments or activities that drain your energy or cause you undue stress. Prioritize activities that align with your values and bring you fulfillment, and advocate for yourself by learning to communicate your boundaries assertively yet respectfully.
Practice Mindful Tech Use: While technology offers many benefits, excessive screen time can negatively impact our mental health. Excessive screen time, especially on social media, has been linked to increased anxiety, depression, and feelings of isolation. Constant comparison to others can also negatively impact self-esteem. Set boundaries around your digital consumption by scheduling tech-free periods during the day, turning off notifications, and being mindful of how certain online activities make you feel.
Prioritize Sleep: Quality sleep is essential for cognitive function, emotional regulation, and overall well-being. Establish a consistent sleep schedule and create a relaxing bedtime routine to signal to your body that it's time to wind down. Limit caffeine and screen time before bed, and create a comfortable sleep environment conducive to restful sleep. If you struggle to slow your mind down before bed, try writing out some of your worries to physically externalize them from your mind, or practice the mindfulness technique of noticing your thoughts without having to take hold of them. You can imagine boats going down a stream as you picture yourself sitting on the bank, watching your thoughts float by. You can also do some deep breathing techniques and remind yourself that you can trust your future self to handle what may come tomorrow.
Engage in Creative Expression: Channel your thoughts and emotions through creative outlets such as writing, drawing, painting, or playing music. Engaging in creative expression can serve as a form of self-expression and stress relief, allowing you to process your feelings in a healthy and constructive way. Creativity can stimulate neuroplasticity—the brain's ability to reorganize itself. Engaging in creative pursuits can lead to the formation of new neural connections, which may help improve cognitive function and resilience.
Practice Gratitude: Cultivate a gratitude practice by reflecting on the things you're thankful for each day. Keep a gratitude journal or simply take a moment before bed to mentally list three things you're grateful for. Studies show that gratitude can have a significant positive impact on mental health due to a mindful focus on what you have in the present, fostering a more positive outlook, increasing resilience, and strengthening relationships. Sometimes it is helpful to think about what you would miss if your whole life changed- like your pet, your favorite coffee drink, your comforter, and other things we can overlook on a daily basis.
Incorporating these daily habits into your routine can help you prioritize your mental health and well-being. Small, consistent steps can lead to significant improvements over time. Be patient and kind with yourself as you navigate your mental health journey, and don't hesitate to seek support from trusted friends, family members, or mental health professionals when needed.
Books to Explore Further:
“Permission to Feel” by Marc Brackett
Set Boundaries, Find Peace: A Guide to Reclaiming Yourself by Nedra Glover Tawwab
"The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions" by Christopher K. Germer
"The Power of Now: A Guide to Spiritual Enlightenment" by Eckhart Tolle
"The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk
"Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" by James Clear
These resources offer valuable insights and strategies for enhancing your mental health and building a more fulfilling life. Remember, you're not alone on this journey, and there's always support available to help you thrive.
I hope you find these tips helpful and if you are interested in talking more, feel free to check my schedule at the link below!
Sincerely, Savanna Walker