What are your first thoughts when you hear someone is dealing with mental health issues?
If you are like most people, you probably believe that the person should seek professional help from a therapist immediately. While that is generally good advice, it is not always the most appropriate or cost-effective way to deal with mental health issues, especially if the problem isn't at breaking point.
What advice do you give someone struggling to make ends meet when dealing with mental health issues?
Surely, you can't ask that person to shell out a substantial portion of their income for a few hours with a professional therapist. How about those unwilling to visit a therapist because they fear being stigmatized by certain members of society? Or those who are affected by location or time constraints?
As you will learn in this article, improving your mental health doesn’t have to cost you a fortune or require an overwhelming change in your lifestyle. We have developed several small habits to help you overcome mental health issues and improve your emotional, social, and psychological well-being.
We hope you have as much fun reading as we did writing it. After all, fun is one of the best ways to improve your well-being!
How Significant Is Your Mental Health?
Good mental health is a state of social, emotional, and psychological well-being that helps people cope with stress, make good decisions, build relationships, work productively, and contribute to societal development.
It takes little effort to explain the significance of physical health and why we must adopt habits that improve our physical well-being. But despite numerous mental health awareness programs, many people still do not understand how significant their mental health is to their general well-being and why they need to take good care of it.
Mental health issues affect all kinds of people irrespective of gender, social status, race, age, religion, and nationality.
What differs between the “rich” and the “poor” is often their ability to pay for professional treatment. There’s a saying that the less privileged are so preoccupied with the necessities of life (like buying food to get rid of hunger or recovering from illness) that they can’t afford to be depressed. But the reality is that dealing with these daily stressors takes a toll, physically, emotionally, and mentally.
It is essential to know that your mental health is just as important as your physical health; most times, taking care of one helps improve the other.
If you or someone you know is in crisis, the 988 Lifeline provides 24/7, free and confidential support for people in the United States. Not in the US? Here’s a list of global crisis lines. If you are concerned about your mental health, our depression test can help assess the severity of your symptoms.
16 Small Habits to Improve Your Mental Health
You may not have control over the situations you find yourself in, but you can control how well you deal with those situations. It is critical to your mental well-being that you do not wait until you suffer from severe mental health disorders before taking care of your mental health.
Mental health issues take time to develop, and you and those around you may not notice the early signs unless you watch closely for them. It's best to address mental health issues early when you first start noticing mood swings, unhealthy eating habits, difficulty performing daily tasks, anger, depression, anxiety, the need to overindulge in alcohol or drugs to deal with your worries, etc.
As the saying goes, "Big things often come in small packages." Don't underestimate the power of these habits just because we labeled them small.
These 16 little habits effectively improve mental health because people adopt them quickly without feeling overwhelmed.
1. Forgive Others and Let Go of Grudges
Holding on to grudges is like consuming a slow poison. You become stuck with negative emotions like anger, resentment, and the need for revenge. Holding on to grudges prevents you from finding inner peace and affects you even more than the person who offended you.
Forgiving others doesn't mean you've forgotten what they did to you. But it allows you to eliminate negative emotions, focus on yourself, and move on with your life.
Forgive others and heal in the process.
2. Be Grateful for the Little Things
You're more likely to be depressed when you're overly concerned with the material possessions you lack while forgetting the millions of people who wish they were in your position. If you're depressed that you don't have a car, think of those who don't have legs to walk, and you'll be grateful for the little favors you take for granted.
Make it a habit to show gratitude by writing down (try gratitude journaling) or saying three things you are grateful for daily. Be consistent with this routine. You can increase your chances of success through habit stacking. Attach this new habit to one already consistent in your life (for example, sleeping). You could adopt the practice of listing three things you're grateful for just before you go to bed. Or as soon as you wake up, whichever works best for you.
You can take this further by calling or sending an appreciation message to those who have helped or stood by you. Pick a day and make it a weekly habit.
Show gratitude to others. It costs you nothing but buys you plenty.
3. Take Advantage of Social Media, but Don’t Build Your Life Around It
We'll not join the crusade of self-righteous people who believe nothing good comes from social media. Social media is a tool; how you use it determines whether it is good or bad for you. Take advantage of the connection social media allows you to build. Stay in touch with friends, family, and people with similar interests.
But know where to draw the line.
Social media is filled with lies, deceit, and people portraying themselves as what they are not. Studies show that many people create a fictional version of what they want you to think they are so that they can "outdo" others. If you're not careful, you may compare yourself with these fictions and develop low self-esteem and body image issues.
4. Find an Outlet for Your Worries
A problem shared is half solved. Sometimes, you don't need the listener to proffer solutions to your problems, but having someone listen to your concerns and allow you to share your thoughts is therapeutic. The listener doesn't necessarily have to be a therapist. It can be a trusted friend and close confidant, a partner in a relationship, a family member, a religious community, or a support group.
It doesn’t even have to be another person. Studies have shown that writing your thoughts in a journal can help you deal with stress, anxiety, burnout, depression, and other mental health issues.
5. Develop Coping Mechanisms for Stress
Figure out a way to deal with stress, anxiety, and other mental health issues while they are happening by using grounding techniques to shift your thoughts away from what is causing the stress and focus on the present. What works for one person may not work for another. Some popular suggestions are deep breathing exercises, stress balls, taking a short walk, running a hot bath, having a cold shower, etc.
Laughter can provide a significant boost in such situations. It has been shown to release endorphins, our body's natural mood lifters, and reduce stress hormones like cortisol.
6. Spend Time in Nature
Remember how you felt during the enforced lockdown due to COVID-19 in 2020? Not being able to engage in your favorite activities, go to the movies, spend time in the park, or even go to the mall. People's mental health took a big hit, and many cases of depression and mood disorders were reported. Spending time outside is necessary for our general well-being, and numerous studies prove the positive effects of nature on mental well-being.
An early morning walk before sunrise can do wonders for your mood. You can also plan picnics with family and friends. Gardening is highly therapeutic and can help you overcome stress and anxiety. If you work all day indoors, it's especially important to create time to enjoy nature outside. Even a few minutes during your lunch break will do wonders!
7. Enjoy Small Wins
Having goals that take a long time to complete can be frustrating and demoralizing. It's essential to your personal growth and mental well-being to have small tasks or short-term goals that you can achieve quickly. When you finish these tasks, you must celebrate a job well done.
Celebrating small wins doesn't mean taking your eye off the ball.
Instead, it shows progress, offers a sense of accomplishment, and motivates you to keep working until you achieve your ultimate goal. It can be as simple as adding fruit to your daily meal for someone who aims to eat healthy to prevent burnout. Or reducing your daily coffee intake by one cup for someone trying to sleep better.
8. Spend Quality Time with Friends and Family
Even introverts will admit that there are a lot of benefits that come from spending quality time with loved ones. Spending time with friends and family is a great way to overcome depression, relieve stress and anxiety, improve your mood, and increase your chance of happiness.
We are not talking about elaborate family reunions here. Not everyone can deal with something that big. However, always create time for your loved ones and plan simple activities like taking a walk in the park, picnics, watching a game together, and having dinner, among others.
We understand that not every family has a special bond that allows its members to be themselves and not feel judged. While you try to repair that bond, spend time with those you consider your loved ones.
9. Have Positive Thoughts
Thinking positively and repeatedly making positive statements can help you eliminate doubts and give you the confidence to overcome stressful and challenging situations. Repeating messages like "I am capable of achieving all my goals" and "I can handle whatever comes my way" can reprogram your brain to adjust to any obstacle, no matter how stressful.
You may wonder how positive thoughts and statements can have such an effect on your mental well-being. It sounds like magic or something we made up, but it's not. Don't just take our word for it, though.
Read our comprehensive article to learn more about how positive affirmations work.
10. Do What Makes You Happy
Create time to do what truly brings you happiness. Revive your favorite pastimes, hobbies, and recreational activities, and have fun. Think about what brings you genuine joy. It doesn’t have to cost you a fortune or take all day to complete. You can read a book, watch your favorite movie, paint, etc.
Learn more about bringing positivity, joy, and happiness to your life.
11. Try a New Hobby
A proven way to increase happiness and relieve stress is finding a new and exciting hobby. According to research, those with hobbies are less likely to suffer from stress, anxiety, mood disorders, and depression. You can try a new hobby to relax and unwind during your free time after a long day at work. Make sure the hobby appeals to you personally. Don’t just do it because others enjoy it.
12. Help Others
Famous English writer John Bunyan said, “You have not lived today until you have done something for someone who can never repay you.”
Be a selfless giver. It's not really "giving" if you expect something in return.
When you help others, you open yourself to a life with less stress, anxiety, and frustration. Research shows that volunteering leads to higher self-esteem, greater psychological well-being, happiness, satisfaction, fulfillment, and lower risks of depression, stress, anxiety, and suicide.
You need to eliminate the mindset that makes you think you can’t help others if you’re not wealthy. There are millions of ways to help others without spending a dime. You can volunteer at a homeless shelter or help the elderly at nursing homes. It can even be as little as giving directions to tourists.
We rise by lifting others.
13. Meditate
Daily, lots of information builds up in your head. Sometimes, thoughts become so overwhelming that stress and anxiety creep in. With meditation, you can rid yourself of negative thoughts, clear your head of unnecessary information, develop a sense of calm, reduce anxiety, and find inner peace.
14. Eat Healthy Foods
While extensive studies directly link food's effect on physical health, there is still much to be studied on the impact of nutrition on mental health. Researchers frequently ask two questions: Can your diet help prevent mental health conditions? And how effective is your diet in treating mental health disorders?
So far, several studies have shown that a healthy diet is associated with a reduced risk of depression. In contrast, an unhealthy diet can cause a significant increase in the risk of depression. A study of the diet of those suffering from mental disorders showed a severe deficiency in nutrients like essential vitamins, minerals, and omega-3 fatty acids.
Researchers conducted another trial to test the effect of nutrition in treating moderate and severe depression. One group's diet contained vegetables, fruits, raw nuts, extra virgin olive oil, legumes, and oily fish. The study found that members of the "healthy foods" group showed more significant signs of improvement in depression symptoms than in the control group.
Learn more about how eating healthy can help reduce stress and improve your well-being.
15. Exercise
You may wonder why we are discussing exercise in an article about mental health. But exercise does more for your body than improving your physique and physical health. A Journal of Clinical Psychiatry study showed that exercise helps overcome depression and anxiety. It also helps combat mood disorders, low self-esteem, and social withdrawal.
Regular exercise increases blood flow to the amygdala and hippocampus, two areas of the brain that control your mood and determine how well you respond to stress. Learn more about how exercise can help you combat stress and improve work productivity.
Although most people know it is important to exercise more frequently, they are not consistent with their fitness routines. Our article on habit stacking to get more exercise might help you solve this problem.
16. Sleep Well
Sleep and mental health have a close relationship. When you care for one, you improve the other; when one suffers, so does the other. When you suffer from sleep deprivation, you have a greater chance of suffering from anxiety, depression, and suicidal tendencies. At the same time, mental health disorders make it difficult to sleep. The Centers for Diseases Control and Prevention (CDC) recommend at least 7 hours of night sleep for adults between 18 and 60 and 8-10 hours for teenagers between 13 and 18.
Recommended Reading: Holistic Well-Being Unveiled: Exploring the 7 Components of Holistic Health
