7 Daily Habits to Improve Mental Wellbeing

Psychiatric social worker, Oludara Adeeyo tells Healthline that, “Mental health is about the functionality of your brain and all that impacts it.” Since people’s brains impact thinking, feeling, and acting, mental wellbeing or healthy functioning of the brain is quite important.

Improving mental health can boost mood, decrease the impact of negative emotions like anxiety, help people think more clearly, and aid in building strong relationships, according to professional counselor Alison Seponara. Beyond the social and emotional benefits of mental wellness, improving mental health can also boost physical health when it comes to health conditions, like heart disease, that are exacerbated by stress.

Just like physical wellbeing, diseases, genetics, and life experiences play a role in determining mental health. But, also like physical wellbeing, there are also ways for everyone to “exercise” their mental health “muscles” and improve their mental wellbeing.

Vantage Fit suggests that sometimes doing less can be more beneficial for mental wellness than overdoing it. Modern society is fast-paced and thrives on constant connection. These connections can help people tremendously, linking them to friends, family, and support networks. But, taking the time to disconnect and give the brain a break from the constant connection can also boost mental health. 

Adeeyo tells Healthline that social media especially can impact mental health. “Constantly consuming information about other people’s lives may cause someone to compare themselves and promote feelings of low self-worth, which increases feelings of anxiety and depression.” Don’t be afraid to give the brain a reset, disconnecting and setting aside “me” time to time to relax and do enjoyable or calming activities.

Physical and mental health are intrinsically linked, Vantage Fit points out. Exercising the body causes the brain to produce endorphins and serotonin, chemicals that are involved in regulating and boosting moods. Exercise can keep conditions like anxiety and depression at bay. Plus, exercising with a friend or with a group provides opportunities for positive social connections, preventing feelings of loneliness. 

Mood-boosting exercise doesn’t need to be vigorous or time-consuming, LPC-S Christopher Taylor tells Healthline, “Taking a few minutes to stretch can make a huge difference for your overall mental health. Stretching will help with blood flow and get more oxygen through your body, which can help you feel more relaxed and happy.” For optimum physical and mental health consider cultivating the habit of exercising daily.

Getting enough quality sleep can improve mental health. Notably, sleep issues can become a “chicken or the egg” situation, where poor sleep exacerbates mental health issues, and mental health issues make it more difficult to fall asleep and stay asleep. 

One study on the sleep habits of nearly 275,000 people found that those who sleep less than six hours a night were more than twice as likely to experience mental distress. 

According to Healthline, those experiencing difficulty with sleep can try out some of the following strategies: using a bedtime routine to relax the body and get it ready for sleep, avoiding caffeine late in the day, trying to keep to a consistent sleep schedule, and adjusting the bedroom’s noise, clutter, and temperature. If sleep is still difficult after making these changes, it may be helpful to meet with a sleep professional who can treat insomnia and other sleep disorders.

Foods like fatty fish, whole grains, berries, and beans contain nutrients that nourish the mind and boost mental health, whereas foods like alcohol, caffeine, sugar, and simple carbohydrates can have an adverse effect on mental health. In addition, Adeeyo explains that getting enough hydration is also crucial for mental well being. “When you’re dehydrated, you’re denying your brain and body the nutrients needed to survive and operate at a more optimal level,” she shares.

Vantage Fit discusses the benefits of keeping up with friends and family. In the modern era, there are so many ways to connect — calling, messaging, FaceTiming, etc… Don’t forget to make time for those that live nearby as well. Set up evenings out and shared lunches. Strong relationships can provide emotional support and meaning, and reduce loneliness and the impact of negative emotions.

Life can get overwhelming. Lists and routines can help, Healthline reports. A regular routine keeps people busy and occupied with important daily tasks, while organizing the stressful parts of the day. Daily routines can include activities as basic and simple as showering and getting dressed. They can even incorporate recreational activities like journaling, investing in hobbies, or even watching a show on Netflix. Lists help not just in daily scheduling, but also in organizing tasks like meal planning and grocery shopping. They can help take the edge off of stress and decrease anxiety, while keeping things on task.

Simple interventions and strategies like getting enough sleep and exercise can improve mental well being, but sometimes disruptive thoughts and feelings can persist. There is never any reason to feel ashamed about wanting or needing professional support in boosting mental health, especially if one has a mental health condition, experienced a stressful event, or has noticed changes to attitude or health patterns. 

But, one doesn’t need to be diagnosed with a mental health issue in order to reach out for help. Just like physical health coaches can support healthy people looking to improve their physical health, and those suffering from health conditions, therapists can be helpful in improving mental fitness for all types of people.

Mental health and well being is important to living a happy, healthy, fulfilled life. It’s certainly valuable to invest in building and strengthening mental wellness. KC Davis, a professional counselor sums it up, when she tells Healthline, “Above all, remember: “You are a person who deserves to function and enjoy life the best you can,” she reminds.