Did you know that according to the World Health Organization (WHO), nearly 1 in 8 people globally live with a mental disorder? Furthermore, studies indicate that chronic stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.
We often view mental health as something to address only after a crisis occurs. Instead, we should be creating and building our psychological resilience through the prevention of mental health issues. Just as you would take care of your teeth through good dental hygiene, you should also be establishing mental health habits to help you avoid becoming mentally "burned out" or fatigued by stress.
By integrating specific daily habits for wellbeing, you can rewire your brain’s response to stress and improve your emotional regulation.
If you are looking for effective stress reduction tips, this guide outlines 10 simple habits that can transform your mental health, one day at a time.
Key Takeaways: Quick Summary
1. Avoid Starting Your Day Looking At Your Smartphone.
Your choice of how to wake up every morning will influence your mood throughout the day. Many people instinctively reach for their smartphones after waking up, so as soon as you open your email or news app you are flooding your mind with cortisol, the stress hormone, before you even get out of bed.
Scrolling through social media first thing in the morning puts your brain in "React" mode. Therefore, taking a break from screens for the first 30–60 minutes of your day is one of the most effective ways to conserve your mental energy.
2. Get Moving Every Day.
There is a clear connection between physical activity and mental health. When you exercise you release endorphins, dopamine and serotonin in the brain, neurotransmitters that boost mood and are natural pain relievers. You don’t have to run marathons; consistent, moderate exercise is one of the best ways to relieve stress, so try to do something like briskly walking or practicing yoga for 20-30 minutes each day to burn off excess stress hormones.
3. Write a Gratitude Journal.
Humans are wired with a "negativity bias," which is why our brains naturally look for potential threats. Keeping a gratitude journal is an effective way to rewire your brain to notice the positives in life!
Studies show that practicing gratitude can lower blood pressure and lead to higher levels of positive emotions. Keep a notebook by your bed and write down three specific things you are grateful for every day to break the cycle of negative rumination.
4. Get Good Quality Sleep
Sleep is the foundation of all daily habits for wellbeing. During deep sleep, the brain’s glymphatic system flushes out toxins. Without adequate sleep, the amygdala (emotional center) becomes hyperactive, making you more reactive to stress.
How to do it:
5) Maintain Proper Nutrition and Hydration
Your body's serotonin is produced primarily by your gut; therefore, the foods you eat can affect how you feel. When you consume large amounts of processed sugar, it may cause spikes and drops in your blood sugar levels, which could cause irritability and anxiety. To help maintain the gut-brain link, stay hydrated and consume nutritious foods that are rich in nutrients, such as leafy greens and probiotics.
6) Spend Time Outside
"Ecotherapy" shows that spending time outdoors decreases the amount of activity in the brain that contributes to repetitive negative thoughts. Studies have shown that being outside for only twenty minutes will decrease both cortisol levels and heart rates. Walking in parks or working in gardens are two examples of how "green time" can help reset the nervous system.
7) Cut Back on Your Time on Screens.
Social media provides the opportunity for users to fall into the "comparison trap," leading to feelings of inadequacy and FOMO (Fear Of Missing Out). The constant stream of notifications and alerts keeps the nervous system in a hyper-alert state. To achieve a more positive mental health state, create a feed that excludes negativity, and choose "tech-free" zones in your home, such as your bedroom and the dining room table.
8. Spend Quality Time With Others
Feeling lonely can be a major cause of various health problems. Being physically present with someone allows you to feel the physical benefits of oxytocin, which helps to reduce the effects of stress. Text messaging simply does not provide the same level of biological reward as seeing someone's face or hearing their voice.
Make it a point to meet up with friends or participate in community clubs each week to feel connected.
9. Learn To Breathe Deeply
Breathing becomes shallow when you are under stress. Taking long, slow deep breaths stimulates the vagus nerve, which sends a message to your body to relax and calm down.
Try the 4-7-8 breathing technique. Breathe in slowly for 4 seconds, hold your breath for 7 seconds, and then slowly exhale for 8 seconds. This is an easy way to immediately relieve stress no matter where you are.
10. Find Time To Do Things That Bring You Joy
Doing something you enjoy helps your brain recover from stress, so seek to engage in "flow" activities (those in which you lose track of time). Hobbies are not just an indulgence, they are critical to keeping your mind healthy! Make it a priority to spend 30 minutes a week doing something you love that has nothing to do with work—playing an instrument, creating art, or cooking.
Conclusion
Building mental resilience is a daily practice, not a one-time fix. While these habits form a strong defense against stress, recognizing when you need professional support is the ultimate act of self-care. Do not wait for burnout to set in before prioritizing your emotional health.
Your mental well-being deserves the same attention as your physical health. The Department of Psychiatry & Clinical Psychology at Sir Ganga Ram Hospital is staffed with expert clinicians and equipped with advanced therapeutic interventions to provide comprehensive care for anxiety, depression, and stress-related disorders.
Book an appointment with SGRH today.
Frequently Asked Questions (FAQs)
1. What is the average amount of time it takes to build a Mental Health Habit?
Typically, it can take close to two months (66 Days approximately) to establish a new behaviour as an automatic process by an individual. This timeline varies on a person-by-person basis. Don't become disheartened by the difficulty you may feel through the first few weeks; consistency will be more valuable than perfection.
2. Can these Mental Health Habits substitute for Professional Therapy?
No, These Mental Health Habits will be excellent at helping prevent the development of Psychiatric and/or Managing the Daily Stress experienced at the lower (to)—Moderate Range.However, they are not a replacement for providing Clinical Treatment.
3. Out of all Mind-Body Habits, what is the single most effective habit?
Everyone is unique, However, Many Professionals agree the importance of Quality Sleep is probably the Single Most Important Habit. Without adequate sleep, our brains cannot properly manage emotions and stressors; therefore, they're less effective when using 'Other' Mind-Body Habits.
4. How can I fit these habits into a busy schedule?
Ans. Incorporating these healthy habits into a busy schedule is possible, but you don't need to have hours of free time for them. You should focus on "micro-habits." For instance, during your commute, practice deep breathing exercises or walk for 10 minutes at lunchtime.
5. How does diet specifically affect my mental health?
Ans. The impact of your diet on your mental health is very important because there is a "connection between the gut and the brain." Consuming high-sugar and processed foods causes spikes in blood sugar that can trigger panic attacks and subsequently ause you to experience a drop in energy later.
