Mental health is often discussed on social media, in the news, and in popular shows. But when referred to so vaguely, does anyone understand what it really means?
The World Health Organization defines mental health as: “A state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community.”
In other words, mental health is an integral component of emotional health, which includes psychological and social well-being. Proper mental health provides the building blocks for better decision-making abilities, stronger and healthier relationships, and effective emotional regulation.
For many of us, we learned negative coping skills and habits from our family and friends. While we can’t change our family history or genetics, we can hard-wire our brains to break bad habits and learn healthy, new habits.
How? You can intentionally rewire your brain by practicing “self-directed neuroplasticity,” a powerful, science-based method defined by one of the world’s leading experts in neuroplasticity, Dr. Jeffrey Schwartz. With active reflection, you can create positive habits and make a significant difference in your life.
You can start this practice by introducing these ten daily habits to boost your mental health.
1. Prioritize sleep
Sufficient restful sleep is essential for physical and mental health. It heals and repairs your heart and blood vessels, supports growth and development, and decreases your risk of health problems. As your quality of sleep improves, so does your mood, cognitive functioning, and stress management.
If you’re sleep deficient, your brain is negatively impacted, making it difficult to make decisions, solve problems and control your emotions. The National Insitute of Health reports that sleep deficiency is also linked to higher rates of depression and suicide.
Here are some tips for creating a healthy bedtime routine:
- Create a relaxing, screen-free environment in your bedroom.
- Limit your caffeine consumption. For some, that might mean no caffeine after noon, and for others, it might mean no caffeine after 3 p.m. Find what works for you.
- Try to get 7-9 hours of sleep.
- Track your sleep with a sleep monitor or app.
- Limit screen time in the evening and wear blue light glasses.
- Turn off all screens one hour before bedtime.
- Be consistent with your waking and sleeping times every day.
- Keep the temperature cool in your bedroom.
- Wake with natural sunlight or a sunlamp.
2. Mindfulness matters
Mindfulness has been shown to reduce anxiety by teaching you how to be calm and live in the present moment. Starting your morning with a daily meditation or breathing exercise can help set a positive tone for the entire day.
If you haven’t tried meditation before, you might find an app like Calm or Insight Meditation, very helpful. There are plenty of meditations you can do lying down before you even rise out of bed.
You can even practice walking meditation as you make your way to the kitchen for your morning cup of coffee. It’s all about concentration and body awareness–but limit the caffeine!
3. Develop a gratitude practice
Starting your day off with a reminder of things you’re thankful for has been shown to improve mood and boost happiness.
Writing down 3 to 5 things you’re grateful for each day can reduce those negative voices in your head. Don’t overthink it; you can be thankful for the cat snuggling on your lap or your cup of warm tea. But try to find new things each day. It’s also a good habit to look back over your gratitude journal from time to time to decrease your stress hormones.
4. Move it or lose it!
Staying active is one of the best things you can do for your physical and mental health. Whether it’s morning yoga, a walk in the park, or CrossFit at the gym, physical exercise releases those feel-good, mood-booster endorphins that are essential for mental health and staving off symptoms of depression and anxiety.
Plus, moving your body relieves stress and helps you fall asleep faster and deeper.
Outdoor exercises like gardening, hiking, or biking are doubly beneficial as they have the added bonus of natural sunlight, a great source of Vitamin D and a natural attitude and mood-booster. Studies show without sufficient Vitamin D, bones cannot properly grow and “low vitamin D levels will precipitate and exacerbate osteoporosis in both men and women.”
Even if it’s only 5 minutes a day, getting outside can have huge benefits for your mental health.
5. Eat a healthy diet
Most people think of eating a balanced diet for physical gains, losing weight and looking better. But did you know a nutritious diet also supports brain health, mood regulation and energy levels?
By eating a balanced diet rich in omega-3 fatty acids, antioxidants, and vitamins, you can also support brain health and increase your protection against heart disease, cancer, and diabetes.
Drinking enough water throughout the day can also be very beneficial, as dehydration can lead to your brain and body operating at suboptimal levels. Be mindful of your alcohol, caffeine, refined carbs and white sugars, as they can worsen anxiety.
However, it’s not all about the type of food; it’s also about how it is consumed. Sitting down, slowing down, and not eating in front of a screen are all positive ways to boost your mental health diet.
6. Give yourself a break
Are you someone who is on the go, go, go until you drop completely exhausted into bed every night? Some people find it very challenging to relax, while others can drop off for a disco nap as soon as they close their eyes.
Making time for small breaks throughout the day can help you rest, recharge, and sleep better. Breathwork can be done at your desk with immediate benefits. The important thing is to find a healthy balance of activity and rest so you can prevent burnout, reduce stress, and improve productivity.
7. Connecting is key
Human beings are social creatures, and we crave connections. Spending time with family and friends, even if it’s just a short chat, can reduce feelings of isolation. Strong relationships ease feelings of loneliness, add emotional support to your life and increase your emotional well-being
Many times, we don’t reach out because we think we’re too busy, but a quick 10-minute phone call checking in and catching up with your best friend (or mom!) every day will have a significant impact on your mental health. Sometimes, a scheduled ‘date’ works much better than being spontaneous. In the end, it’s all about cultivating positive connections and nurturing your friendships.
8. Limit screen time and social media
Be honest with yourself. How much time do you spend on social media scrolling when you should be truly relaxing (or sleeping!)? It may surprise you to learn how many hours the average person spends each day on social media. We are so connected to our devices that we spend over 6 hours a day looking at a screen and nearly 3 hours on social media.
We know it’s terrible for us, but reducing time on digital devices, especially social media, can be incredibly challenging. Limiting screen time reduces stress and anxiety, so do your mental health a favour and either put a limit lock on your phone or try a digital detox weekend. Your mental clarity will thank you!
9. Make time for me time
Self-care is one of the greatest gifts you can give yourself. That could mean spending time on a hobby or creative activity, such as drawing, writing, playing music, or just settling down with a good book. If you’re used to always taking care of others, you might find it difficult to put yourself first, but making time for yourself is a great way to reduce stress, prevent burnout, and boost positive mental health habits.
So schedule that golf game, hiking trip, yoga retreat or spa weekend—you’re worth it.
10. Minimize and declutter
Clutter in your home or workplace can also lead to mental clutter. Known as a “messy mind,” mental clutter is when our mind has too many thoughts, making it difficult to process and focus. Basically, a messy mind doesn’t function well.
Too much “stuff” can be overwhelming, hinder your productivity and keep you from enjoying your space. Decluttering one thing at a time and learning to let things go will greatly improve your mental health. If you feel the task is too large, ask for help from a friend, family member or even a professional service that specializes in decluttering.
Know when to ask for help with mental health matters
It can take 18 to 254 days for people to form a new habit. On average, it takes most people more than two months before a new behaviour becomes automatic — 66 days, to be exact.
So go easy on yourself and start with one or two at a time rather than trying to tackle the entire list. However, remember that adding any daily beneficial habit can improve your mental health.
At Centres for Health and Healing, our expert team understands your mental health plays a pivotal role in your quality of life and that many of the factors affecting mental health remain beyond your control. If you find your mental health is starting to get worse, it might be time to seek professional help.
Our holistic programs offer a wide range of treatment options in a safe space, from group therapy and trauma-informed treatment to individualized therapy and aftercare support.
Reach out to us today and get started on the path to better mental health.
