Our culture is generally aware that mental health problems abound in increasing rates, but what about habits for mental health to counter all the reasons put out there for the struggles so many face today? You can help yourself or someone you care about manage suffering and experience joy simply by committing to these better habits. What follows is a quick review of research validated habits for mental health.
Exercise for Mental Health
Studies indicate a minimum of 25 minutes cardiovascular exercise three times weekly is equally effective for depressive and anxious symptoms as any pill you can take. Side effects include improved self-esteem, longer life, smarter brain, stronger body, increased energy/motivation, and natural feelings of well-being.
Diet
Garbage in, garbage out, as they say. You are what you eat. A regular routine of mealtimes including whole unprocessed foods, and all the food groups including fruits and vegetables does the body good. In particular foods that contain antioxidants and elements that reduce inflammation, B vitamins, and fish oil have been demonstrated to be good habits for mental health.
Sleep Habits for Mental Health
Sleep hygiene what does this mean? Good sleep hygiene means going to bed and waking up the same time every day. Few people can function well if they don’t sleep right. If this is an issue then it should be priority number one to try and get a handle on. People with allergy or adenoid problems often don’t breathe well at night creating poor sleep quality and frequent waking. One sign this is a problem would be someone who only breathes through their mouth while sleeping.
Response to Failure, Disappointment, Frustration
“Oh no, I always lose!” This is the battle cry of someone who has not learned effective thinking habits for mental health. Cognitive-Behavioral Therapy, or CBT, can be particularly helpful for people to learn how to reject overly negative, overgeneralized, and extreme thoughts in response to unwanted thoughts, and how to replace with more realistic, positive, and adaptive thoughts. Better smarter thoughts lead to better feelings and more adaptive behaviors. Success is often the byproduct of learning how to fail properly.
How does cognitive-behavioral therapy work
Clear Goals, Mission, Sense of Purpose Habits for Mental Health
Without clear goals we lack context to give us reasons to make efforts and keep trying. Developing clear goals that you have passion and excitement for creates motivation. Having a sense of purpose to your life contributes to a sense of self-worth and meaning. Check out the dream book strategy to help yourself or someone else generate purpose and passion.
Relationships/Social
Not everyone needs to be an extrovert, but like it or not 1/3 of your brain is devoted to social and emotional navigation. We can’t do well all by ourselves for extended periods. In particular adolescence is a time when finding a group of age-peers you feel you belong with is crucial to enjoying good mental health.
Hobby
Having a hobby can be a healthy habit for distraction and pleasure. A hobby can help you exercise your imagination and provide the structure and platform for social interaction.
Service/Contribution
Being of service to others can impart a sense of value for one’s existence. Volunteering, helping friends or neighbors, caring for a pet are examples. I’ve often seen children who struggled with low self-esteem due to social, behavioral, or academic difficulties begin helping younger children by playing with them or reading to a Kinder class begin to feel much better about themselves and act better once engaged in such an activity.
Honesty/Accountability/Responsibility
Dishonesty and irresponsibility don’t get good results. They may help you in the short run but in the long run problems and negative social feedback interactions will follow, resulting in more distress and dis-ease.
Perseverance, Tenacity, Grit
Research indicates that these traits, more than intelligence, predict success. Choosing perseverance as a habit for mental health means committing to showing up, push through, and keep trying, even when you don’t feel like it.
Gratitude Habits for Mental Health
This is a good habit to start the day with. Make a list of everything you are grateful for and review daily, start of day and before bed are good times. You could use a dry erase marker and write the list on the mirror you brush your teeth in front of so it’s hard to miss. Don’t forget the things you may take for granted; air to breathe, roof overhead, bed to sleep in, loved ones, food, water, etc.
Time in Nature
Get out and take a walk! Be efficient and “kill two birds with one stone” by getting exercise and time in nature at the same time.
Healthy Limits to Social and Digital Media
Google it and you will find loads of research and articles blaming social and digital media for a large share of the mental health problems we are experiencing. In my mind some social and digital media is not bad, unless an addiction has formed, but it can take the place of other activities which would go towards better mental health such as exercise and face-to-face social interaction.
Digital Culture Child Development
Abstain From Drugs or Alcohol
This one should be pretty obvious. While substance abuse may feel good in the short run, it will create bigger problems in the long run. Like sleep problems, this one should be a priority if it is an issue, as long as it is then other habits for mental health will have less effect. If you can’t do it by yourself, reach out for help.
Counseling
Yes, counseling! Talking to someone else about what bothers you can be very helpful. It represents a commitment to being better. You no longer feel so alone with your problems. You are looping another professionally trained and experienced brain into helping to find solutions. At the very least you just doubled your brain capacity to finding better answers. If your car isn’t working right do you take it to a mechanic evaluation and repair?
Pro-tip: Ask yourself or the person you are helping to choose which healthy habits they are willing to try for two weeks. It’s a good idea to monitor or have someone monitor and coach for fidelity with the commitment. Making a chart with days of week rows and habits for mental health columns for them to check off when completed is a good idea.
https://mhanational.org/31-tips-boost-your-mental-health
https://www.zellalife.com/blog/20-daily-habits-to-track-for-improved-mental-wellness/