Mental health often takes a backseat to physical health, but it shouldn’t be that way. The state of your mental health can influence your physical health, and physical health problems can also have a negative impact on mental health. For example, research shows that people with depression have a higher risk of developing physical problems like diabetes, obesity, and heart disease. On the other hand, those with chronic physical conditions frequently experience declining mental health as a result.
If you want to stay in shape, it’s important to nourish your body with good food and exercise regularly. In the same way, you should engage in healthy mental practices every day if you wish to maintain psychological health. Whether you currently struggle with a mental health concern or want to avoid getting to that point, being proactive can make all the difference. Here are five therapist-backed mental health habits you can start today to make a big difference in your psychological wellness.
1. Check In With Your Mental Health
Every day, make it a habit to check in with your mental health status at least once. Many people like to do this in the evening so they can consider how the day’s interactions have impacted their mental wellness. Many people find that starting their day with a mental check-in helps create a calm and focused mindset for the day. If you’re not sure what works best for you, consider asking a therapist for advice. You can find convenient, affordable therapy sessions online to help you learn how to do daily mental health check-ins.
Your therapist might encourage you to reflect on how you’re feeling, then identify the cause of those feelings. For example, if you’re feeling anxious, is it because of a fight you got into the night before or a looming work deadline? Simply acknowledging the source of your feelings can help you deal with them appropriately. You might also try journaling, which is when you write down your feelings and thoughts. Journaling can lead to improved emotional regulation and help individuals process negative emotions and progress to a calmer state of mind.
2. Prioritize Sleep
All good therapists know how important quality sleep is for good mental and overall health. Research shows that people with anxiety disorders are more likely to experience sleep problems. Additionally, those with attention deficit hyperactivity disorder may wake frequently through the night or have trouble falling asleep in the first place. There is strong evidence linking mental health issues to sleep deprivation.
There are a few strategies you might try if you have trouble getting the sleep you require every night. Don’t view electronic screens for at least 30 minutes before bedtime. Exposure to blue light from screens can disrupt the body’s internal sleep/wake cycle. You might also try sticking to a bedtime routine that involves engaging in a relaxing activity before retiring to bed at the same time each night. Don’t forget to avoid caffeine in the late afternoon or evening so your mind and body have an easier time relaxing before bed.
3. Build Fulfilling Relationships
Secure, fulfilling relationships can work wonders for mental health. They offer priceless emotional support, encourage healing, and lessen stress. People who build and maintain positive relationships tend to lead healthier, happier lives. When it seems like everything else is going wrong in life, spending time with people you love can increase your ability to cope. It can encourage you to confront difficulties and greet each new day.
Building fulfilling relationships takes time and effort, but it pays off in big ways. Here are a few things to try if you struggle to make deep and lasting connections with others:
- Get in touch regularly. It’s easy to become distant from someone you rarely talk to.
- Be fully present when you’re together. Try to put the phone down and give your loved one your full attention when you’re interacting with each other.
- Communicate openly and sincerely. The best relationships are built on foundations of trust and honest disclosure.
- Be true to yourself. Don’t become someone you’re not just to please another person.
Finally, remember to appreciate the other person’s perspective, even if it’s different from your own. Master the art of listening and handling disagreements in a peaceful, non-confrontational manner.
4. Live a Healthy Lifestyle
You can’t expect to have a healthy mind if you live an unhealthy lifestyle. For optimal growth, both your body and mind need adequate nourishment. Most therapists understand that there’s a link between the foods you eat and your psychological wellness. An article published in The Journal for Nurse Practitioners states that nutrition can have a big impact on mental health symptoms. The article suggests that nutritional medicine should become a mainstream treatment for various psychiatric disorders.
There’s a lot of controversy about what constitutes a “healthy” diet. However, most experts recommend taking a moderate approach to facilitate long-term compliance. The Mediterranean diet has great reviews because it includes a wide variety of plant-based, minimally processed foods. Besides a balanced diet, living a healthy lifestyle also involves regular physical activity and optimal sleep.
5. Manage Stress
Stress is often called the “silent killer” because it sneaks up and wreaks havoc on a person’s physical and mental health. It doesn’t exhibit obvious symptoms like other illnesses tend to do. It can lead to higher cortisol levels, compromise immune health, and escalate the chances of developing heart disease.
Chronic stress is closely associated with anxiety. Fortunately, psychotherapy can help with both issues. Your therapist may recommend cognitive behavioral therapy, insight-oriented therapy, or exposure therapy to help treat your anxiety or stress disorders. They may also recommend identifying the biggest stressors in your life and taking steps to eliminate or decrease them.
Conclusion: Mental Health and the Importance of Daily Habits
Life is too short to spend it dealing with untreated mental health disorders. Try these daily therapist-backed mental health habits to boost your mental wellness, starting today.