Healthy Habits to Start for Better Mental Health: A Comparison
Taking care of your mental health is just as important as your physical health. Starting healthy habits can make a big difference in improving mental well-being. Here is an overview of some of the top healthy habits to implement for better mental health and how they compare.
Exercise Regularly
Benefits: Regular exercise has been shown to reduce symptoms of anxiety and depression. It releases endorphins which boost mood and provide a sense of accomplishment. Even just 30 minutes per day can make a difference.
How to start: Begin with simple activities like walking, swimming, or yoga. Gradually increase the duration and intensity. Aim for 30-60 minutes of moderate exercise 3-5 days per week.
Resources: CDC Guidelines on Physical Activity, Exercise, and Depression
Practice Mindfulness
Benefits: Mindfulness practices help calm the mind and reduce stress and anxiety. Being present focuses your attention away from worry and rumination.
How to start: Set aside 5-10 minutes daily for simple mindfulness exercises like breathing awareness, body scans, or visualization. Apps like Headspace and Calm can guide you.
Resources: Mindfulness for Mental Health, Finding Peace Through Mindfulness
Get Quality Sleep
Benefits: Lack of sleep is linked to poorer mental health including increased anxiety, irritability, and depression. Adequate sleep improves mood, concentration, and decision-making.
How to start: Follow basic sleep hygiene like limiting screens before bed, establishing a calming pre-bedtime routine, and sticking to consistent sleep/wake times. Aim for 7-9 hours per night.
Resources: Sleep Foundation - Tips for Good Sleep Hygiene, Improving Sleep for Better Mental Health
Eat a Healthy Diet
Benefits: Following a nutritious diet with fruits, vegetables, whole grains, lean protein, and healthy fats provides energy and supports mental health. It can help stabilize mood and outlook.
How to start: Make simple diet changes like swapping refined grains for whole grains, choosing healthy fats like olive oil, and adding a serving of vegetables to each meal.
Resources: Harvard Health - Foods Linked to Better Mental Health, Nutrition and Mental Health
Practice Gratitude
Benefits: Focusing on what you are grateful for cultivates positive emotions, reduces anxiety and depression, and improves self-esteem. It shifts perspective from lack to abundance.
How to start: Take a few minutes each day to write down things you are grateful for in a journal. Share your gratitude with others. Notice the blessings around you.
Resources: Cultivating Gratitude for Better Mental Health, Gratitude and Wellbeing
Limit Alcohol and Drugs
Benefits: Reducing or avoiding alcohol and recreational drugs prevents compounding issues and supports mental health treatment. Sobriety provides clarity and focus.
How to start: If needed, seek professional help for addiction issues. Replace drinking and drugs with healthier activities. Limit alcohol to 1 drink per day for women, and 2 for men.
Resources: Alcohol’s Effects on the Body and Mind, How Drug Abuse Impacts Mental Health
Set Aside Relaxation Time
Benefits: Taking time to deliberately relax relieves stress and anxiety. It clears your mind, boosts your mood, and improves sleep. Downtime enhances well-being.
How to start: Schedule 15-20 minutes daily to relax. Try activities like light reading, taking a bath, or meditating. Say no to obligations that cut into relaxation time.
Resources: Relaxation Techniques for Mental Health, The Importance of Relaxation
Cultivate Relationships
Benefits: Close relationships provide emotional support and reduce loneliness and isolation. Social interaction improves mood and outlook. Strong social ties are linked to better mental health.
How to start: Spend quality time nourishing existing relationships. Also make an effort to meet new people by joining a club, class or community group.
Resources: Putting Relationships at the Center of Mental Healthcare, The Healing Power of Community
Get Professional Help
Benefits: For many mental health conditions like depression and anxiety, professional treatment is key. Therapists and psychiatrists provide needed support and tools. Medication may also be beneficial.
How to start: Ask your doctor for a referral. Check local listings for counselors and psychiatrists. Look into group therapy options which can be very effective.
Resources: Who Can Help With Mental Health?, Finding a Therapist Who Fits Your Needs, Why You May Need Medication for Mental Health Issues
Practice Self-Care
Benefits: Consistent self-care helps manage stress and maintain mental health. Taking care of your needs promotes well-being and boosts mood and resilience.
How to start: Do at least one nice thing for yourself every day - take a bubble bath, listen to music, go for a nature walk. Say no to things that drain you.
Resources: Making a Self-Care Plan, 40 Simple Self-Care Practices for a Healthy Mind and Body
Comparison Table of Healthy Habits for Mental Health
Starting any of these habits can improve mental health, especially when combined together as part of a comprehensive approach. The most impact often comes from focusing on 2-3 changes at a time and making them part of your regular routine. Be patient with yourself as new habits take time to stick. Over time, small daily improvements add up to significant positive change.
Frequently Asked Questions
Which habit is most important for mental health?
While all of these habits are beneficial, getting professional help is often the most crucial for individuals facing mental health conditions like depression or anxiety. Therapists and psychiatrists provide the tools needed to start making other helpful lifestyle changes. Medication may also play an important role in stabilization and treatment.
How long does it take to see benefits from new healthy habits?
It depends on the habit, but most changes start to have a positive impact within 2-4 weeks when practiced consistently. Creating healthy routines takes time, so be patient and focus on sustaining changes from one day to the next rather than looking for big shifts right away.
What if I can’t make major lifestyle changes - will small steps help?
Absolutely - when it comes to healthy habits, small steps in a positive direction still make a difference. For example, if hitting the gym daily seems unattainable, just going for a 10-minute walk daily is beneficial. If an hour of meditation isn’t plausible, mindfulness apps have quick 5-minute options. Focus on what is sustainable.
How can I motivate myself to stick with new habits when I don’t feel like it?
Make a plan so you’re not relying solely on motivation which fluctuates. Schedule habits into your calendar. Arrange reminders and accountability checks. Notice how much better you feel after a new healthy habit to reinforce the reward. Give yourself an incentive after sustaining a habit streak.
If I slip up on a habit, does that mean I failed and should give up?
Not at all! Changing habits is a process full of progress and setbacks. If you miss a day or two of a new routine, simply get back on track the next day. Beating yourself up leads to discouragement. Instead, focus on each day as a new opportunity to practice your habit.
Where can I find extra support and resources for implementing lifestyle changes?
Some options include asking your doctor for referrals, joining support groups, finding an accountability partner or coach, signing up for a mental health app like Talkspace or BetterHelp, and leveraging social media groups focused on your specific habit goals.
How will I know when my mental health is improving from new habits?
Keep track of any shifts in your energy, sleep quality, perspective, mood, relationships, and ability to manage stress and anxiety. Positive changes can be subtle so track symptoms. If concerning mental health symptoms continue despite your new healthy habits, be sure to reach out for professional support.
Implementing small daily practices of self-care and well-being can add up to significant improvement in mental health over time. Be kind to yourself through the process, getting support when needed. With commitment and consistency, healthy habits become an integral part of your lifestyle, leading to enhanced mental health and well-being.
