The need to care for our mental health has become more real than ever before. According to the World Health Organization (WHO), 264 million people worldwide have depression, and approximately 284 million people are estimated to be affected by anxiety disorders.
Research has also shown that mental health conditions do not affect a particular age group, sex, or country, regardless of socioeconomic status. For this reason, it is vital that we learn the importance of taking care of our mental health as we try to improve it.
Mental health can be described as how an individual thinks, feels, and deals with the good and bad times in life. Sometimes, it may seem difficult to take care of our mental health, but it is not as hard as many people think. There are a few daily habits that can make a significant improvement in taking care of your mental health and make you feel happier, calmer, and more in control of your emotions. Do you need a few of them? If yes, then these ten healthy habits will go a long way in improving your mental health.
1. Get Enough Sleep
Sleep is important for the physical and mental wellness of a person. While we sleep, our brain relaxes and processes all the events it has experienced throughout the day. When we lack sleep, we tend to be grumpy, anxious, or lose focus.
It is recommended that an average person gets between 7 to 9 hours of sleep daily. Ensure you sleep and wake up at the same time every day (including weekends). You could also take part in a bedtime routine, such as reading a book or listening to soft music. All these bedtime rituals will trigger a response in your brain that it is time to sleep. Avoid looking at your screen 30 minutes before bedtime, as the blue light emitted by screens may affect your sleep.
Sleep helps improve memory, creativity, and problem-solving skills. Without enough sleep, we may find it hard to make decisions or even be productive. In the long run, chronic sleep deprivation may lead to the development of mental health challenges. Make sure to get enough sleep daily. Sleeping enough will keep your brain healthy.
Read also: 10 Effective Ways to Truly Rest and Recharge
2. Eat Nutritious Food
An individual’s mental health can be affected by the type of food they consume. The nutrients an individual gets from food affect brain functioning. Ensure you consume enough fruits, vegetables, whole grains, and lean proteins.
Avoid junk food, too much sugar, and excessive caffeine. Chips and sweetened soda may make you feel energized and relaxed at first, but after a while, you will feel sluggish and moody. Instead, you could take snacks such as nuts, yogurt, or fresh fruits. These foods help improve brain functioning.
An individual should not only avoid junk food but also ensure they eat a balanced diet. Omega-3 fatty acids are also essential for the brain. You can get them from fish, flaxseeds, and walnuts. Remember to hydrate your body. The brain contains approximately 75% water. When you do not drink enough water, you risk dehydration, which may affect your mood, concentration, and productivity.
Read also: 30 Creative Ways to Beat Boredom Anytime
3. Move Your Body
When we exercise or perform physical activity, our brain releases endorphins. Endorphins are chemicals responsible for making us feel good. By engaging in physical activity, you help your brain fight stress, boost your mood, and improve your sleep.
An individual does not have to overexert themselves to experience the benefits of exercise. You could dance, swim, play a sport, or take a walk. An individual should exercise at least 30 minutes a day, five days a week. Exercise not only makes the body fit but also the mind. It also boosts self-esteem and resilience.
Related: How to Conduct a Life Audit and Level Up to Your Highest Self
4. Practice Gratitude
Gratitude is the act of appreciating the good things that have happened in one’s life. Practicing gratitude daily helps improve mental health and promotes positivity. Each day, write down at least three things you are grateful for. These do not have to be big things. They could be simple things like a delicious breakfast, spending time with a friend, or watching a beautiful sunset. By appreciating the good things in your life, you will realize how many good things you take for granted.
Practicing gratitude not only improves how you feel in the present but also impacts your future. You could share your gratitude with others by thanking a friend, complimenting your partner, giving a compliment to a stranger, or appreciating a family member. This strengthens relationships and improves mental well-being.
5. Connect with Others
Humans are social beings. Building meaningful connections with friends, family members, and even pets can have a positive impact on mental health. Make time to talk to someone about how you are feeling. Sharing your thoughts with a friend, parent, or counselor can lighten emotional burdens.
Spend time with people who make you feel loved and appreciated. You could have a movie night with family, text a friend, or join a school club. These connections remind you that you are not alone and that you are capable of handling life’s challenges.
Make a real effort to build quality relationships. If you feel isolated, consider joining a volunteer or community group. Being part of a supportive group improves mental health significantly.
6. Take Breaks
Life can be hectic and overwhelming, which makes taking breaks important. Breaks help the brain rest and recharge.
Whether studying, working, or watching YouTube, take breaks regularly. Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. You can also take longer breaks by walking, stretching, or simply relaxing. Take breaks as needed.
Breaks boost creativity and problem-solving skills. Stepping away allows the brain to process information and generate new ideas.
7. Set Realistic Goals
Goals give us purpose and a sense of accomplishment. However, goals should be realistic and achievable. Setting unrealistic goals can increase stress and anxiety.
Break goals into smaller steps. For example, instead of aiming to read three chapters of a book, aim to read one. Celebrate small wins. Rewarding yourself after achieving goals boosts confidence and motivation.
Be patient with yourself. Progress matters more than perfection.
8. Limit Screen Time
Spending long hours on mobile phones, computers, or television can harm mental health. Social media comparisons and constant information overload can lead to stress and low self-esteem.
Set time limits for screen use. Leave your phone aside during meals and bedtime or keep it at home when going out. Use unplugged time to engage in other activities such as reading, walking, or watching movies.
Limiting screen time helps you feel more present and improves mental health. You can also try screen-free activities like painting, gardening, or journaling.
9. Ask for Help When You Need It
Everyone needs help at some point, and there is nothing wrong with asking for it. It takes courage to reach out. When you feel overwhelmed, sad, angry, or depressed, talk to a parent, teacher, school counselor, or trusted friend. Sharing your feelings often brings relief.
Sometimes talking to someone close is enough. If you need more support, seek help from a therapist or counselor. Professional help can significantly improve mental health.
Asking for help is a sign of strength, not weakness. Keep a list of people or organizations you can contact for support. Help is always available to those who reach out.
10. Final Thoughts
Maintaining good mental health is a journey, and it is okay to take it one day at a time. We hope these ten healthy habits help you improve your mental health. You do not have to be perfect. Small daily changes can make a big difference.
So, what will be your first habit? Whichever you choose, you are already on your way to feeling better. Remember, you are stronger and braver than you think. Each day is a new opportunity to start fresh. Start small, stay consistent, and take care of yourself today.
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