12 Habits to Improve Mental Health and Wellbeing

Mental health affects how we think, feel, and act daily. When mental health suffers, it becomes difficult to function and enjoy life. While many factors impact mental health, small daily habits can help boost it naturally.

This blog post will discuss 12 science-backed habits to incorporate into your routine to improve mental health and enhance well-being. Implementing just a few practices can lead you toward better mental health.

key takeaways

• Practice gratitude daily to reduce anxiety and boost mood.
• Exercise regularly to release endorphins, reduce stress, and improve focus.
• Pursue enjoyable hobbies to relax, express creativity, and feel purpose.
• Incorporate relaxation techniques like meditation, yoga, and deep breathing.
• Eat nutritious foods and stay hydrated to stabilize your mood and energy.
• Connect socially and take time for loved ones to foster belonging.
• Continue learning to engage your mind and expand your knowledge.
• Prioritize quality sleep nightly for optimal physical and mental health.
• Spend time outdoors in nature and sunlight to reduce stress.
• Limit social media use to safeguard self-esteem.
• Ask for professional help when needed to get relief.
• Practice mindfulness to reduce anxiety and boost joy.

The Importance of Mental Health Habits

Mental health habits are actions we take routinely that support our psychological well-being. This includes practices like exercising, eating nutritious foods, getting enough sleep, and taking time to relax.

Developing healthy mental health habits allows us to take control of our well-being. It puts us in the driver’s seat regarding how we feel emotionally and mentally daily.

Making positive changes to our daily routines requires consistency and time. But the benefits are well worth it.

By focusing on mental health habits, we can:

• Reduce stress and anxiety
• Improve mood and emotional state
• Enhance focus and concentration
• Promote better sleep
• Increase productivity
• Strengthen self-esteem and resilience.
• Expand self-awareness and mindfulness
• Deepen social connections

12 Habits that can help to Improve Mental Health

1. Practice gratitude daily

Keeping a gratitude journal is an excellent daily habit. Jot down 2-3 things you’re grateful for each morning or night.

Share thanks out loud with loved ones. Send appreciation notes. Notice good moments and give compliments.

Reflecting on gratitude focuses your mind on the positives. It lifts your spirits by reminding you of what you have.

Making gratitude a daily habit trains your brain away from negativity and stress. It enhances mental and even physical well-being.

2. Get regular exercise

Getting physical activity each day is vital for mental health. Aim for at least 30 minutes of moderate exercise like brisk walking, cycling, or cardio workouts to elevate your heart rate.

This releases endorphins which boost mood and energy levels. It also reduces stress and anxiety.

Incorporate muscle-strengthening exercises 2-3 days per week as well. Activities like weight training or bodyweight exercises build strength.

They also improve focus and concentration. Moving your body regularly keeps your mind sharp. It improves sleep quality and gives a sense of accomplishment.

3. Pursue hobbies you enjoy

Engaging in hobbies you are passionate about is relaxing and rewarding. Pastimes like gardening, arts, crafts, reading, and puzzles give your brain an upbeat boost. They provide an outlet to de-stress and express creativity.

Try learning something new related to a hobby that interests you. Acquiring new skills builds confidence. Join local clubs or online communities to connect with others who share your hobbies.

Make time for hobbies every day, even just 15-30 minutes. Pursuing enjoyable activities recharges your mental energy.

4. Spend time relaxing

Relaxation techniques like meditation, deep breathing, and yoga are powerful for mental health. They activate the body’s relaxation response. This lowers blood pressure, heart rate, and anxiety levels.

Meditation and deep breathing exercises teach mindfulness as well. This lets you calm your mind, increase focus, and gain perspective on stressful situations.

Practices like yoga incorporate physical movement with breathing and meditation. Set aside a few minutes each day for these relaxing and rejuvenating techniques.

5. Eat a nutritious, well-balanced diet

What you eat directly impacts how you feel mentally and physically. Emphasize whole, minimally processed foods.

Choose complex carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables. Stay hydrated by drinking water throughout the day.

Limit sugar, refined grains, saturated fats, and artificial ingredients. Avoid skipping meals. Eating nutritious foods fuels your body and stabilizes mood and energy.

Establish a regular meal routine you can stick to. Meal prep can help with eating healthy consistently.

6. Cultivate social connections

Social relationships are foundational for mental health. They foster a sense of belonging and support. Make quality time for loved ones a priority through shared activities or deep conversation. Join groups related to your interests or volunteer work to expand your social circle.

7. Continue learning and challenging yourself mentally

Continued learning keeps your mind engaged and expands your knowledge. Take a class that sparks your curiosity.

Teach yourself a new skill by reading books or watching tutorial videos. Challenge yourself mentally by learning games like chess or solving puzzles and brainteasers.

Pushing your mental boundaries promotes the growth of new brain connections. It builds cognitive reserve against age-related decline.

Make time for learning new things a regular habit. It exercises your mind and brings a sense of purpose and accomplishment.

Related: Most Common Signs Of Mental Health Issues

8. Get enough quality sleep each night

Sleep is vital for both physical and mental health. Adults should aim for 7-9 hours per night. Establish a regular sleep-wake schedule, even on weekends.

Wind down before bed by dimming lights, avoiding screens, and relaxing. This prepares your body and mind for rest.

Create a cool, comfortable sleeping environment. Invest in supportive mattresses, pillows, and blankets. Reduce noise, light, and distractions in your bedroom.

If you have ongoing trouble sleeping, talk to your doctor. Quality rest empowers you to function optimally.

According to Mushroom Revival, taking supplements like lion’s mane has tons of health benefits and can aid in sleep due to its helpful properties.

9. Spend time in nature and get natural sunlight

Spending time outdoors surrounded by nature and natural light has a profoundly positive impact on mental health. Take breaks throughout your day to go outside, even for 5-10 minutes.

Walking barefoot on grass or soil grounds you. Looking at the sky, trees, and other greenery reduces stress.

Aim for at least 20-30 minutes in natural sunlight daily. This powers your mood and energy by regulating your circadian rhythms. Sitting by a window or taking work calls outside counts too. Being in nature regularly enhances perspective and inner tranquility.

10. Limit time on social media

While social media has benefits, too much time scrolling can negatively impact mental health. It reinforces unrealistic expectations and comparisons.

This breeds feelings of inadequacy. Set limits on social media use per day. Delete apps from your phone if needed.

Instead, have real conversations, enjoy activities offline, and be fully present with loved ones. Stay meaningfully connected through phone calls, shared hobbies, events, and quality time together. Limiting social media safeguards your self-esteem and emotional well-being.

11. Ask for professional help when needed

If lifestyle changes are not improving your mental health, seek professional support. A therapist can provide guidance tailored to your unique situation.

Counseling teaches healthy coping strategies. For some conditions like depression, medication combined with therapy is most effective.

Getting the right mental health treatment empowers you to feel better. Don’t be afraid to ask for help.

Many struggle alone out of stigma. Prioritizing your mental health through professional care enables you to thrive. Relief and joy are within your reach.

12. Incorporate mindfulness practices into your day

Mindfulness is the practice of bringing full awareness to the present moment. Instead of dwelling on the past or worrying about the future, mindful presence anchors you in the here and now.

Begin by taking mindful breaths. Notice the rise and fall of your chest. Enjoy mindful eating. Tune into flavors and textures.

Living mindfully reduces anxiety and counters negative thoughts. It enables you to experience the little joys in your day fully.

Remind yourself throughout the day to be present. Enjoy activities like walking, cooking, or listening to music more fully. Mindfulness yields tranquility.

Common Mistakes When you Practice New habit

Creating positive daily habits is a process that requires diligence and consistency over time. It’s normal to make some mistakes along the way. Being aware of the most common pitfalls can help you avoid them.

Starting Too Many New Habits at Once

It’s tempting to overhaul your entire routine when you get motivated. However, implementing too many new habits simultaneously often backfires. This overwhelming approach sets you up for failure.

Instead, pick 1-2 new habits to focus on. Once that sticks and becomes automatic, you can layer in a couple more. Small, gradual changes have the best chance of becoming ingrained long-term.

Having Unrealistic Expectations

When establishing a new routine, many people expect immediate results. Or they think habits should come easily right away. It takes 60-90 days for new behaviors to become automatic.

Have realistic expectations around habit formation. Be patient with yourself and celebrate small wins. Consistency over time is key. The benefits will come if you stick with it.

Bottom Line

Small, positive habits can significantly improve mental health. Focus on consistency over time, not perfection.

Start with one new ritual and build momentum gradually. Daily self-care boosts mood, reduces anxiety, and enhances overall wellbeing.

With commitment, tiny changes compound to uplift your mind and spirit. The path to greater inner peace is right in front of you. Take the first step today.