Mental health is essential for overall personal well-being. It is the state of our emotional, psychological, and social well-being. Working, cleaning, cooking, exercising, and caring for family members are just a few of the activities you might do daily, and it’s easy to become overwhelmed. It can feel impossible to complete all of your tasks, especially if you suffer from a mental health condition such as significant depression, substance use disorder, or traumatic stress disorder.
By creating a daily routine, you may schedule a time to do tasks and focus on your mental and physical wellness. Routines are necessary at all stages of life, from childhood to adolescence to adulthood. They assist in dealing with change, developing good habits, improving interpersonal connections, and reducing stress. Below you can find the 8 easy daily routines good for your mental health.
8 Easy Routines To Help Your Mental Health
Mental health helps determine how you handle stress, relate to others, and make choices. That’s why building routines for better mental health can make a big difference in your day-to-day life. Developing good, consistent routines for your mental health is a big challenge. It might seem like so many of them to practice, but we’ve compiled the 8 best easy routines you can try that can actually make a difference.
#1. Get restful sleep
Sleep is more than just a necessity for physical well-being. It is also essential for mental health. In one 2021 study trusted source, data from 273,695 adults in the United States was collected. The researchers discovered that persons who slept for 6 hours or fewer per night were around 2.5 times more likely to report frequent mental distress than those who slept for more than 6 hours. Sleep quality is also essential. Sleep disruption can contribute to mental health issues.
Start with the following habits to get adequate high-quality sleep:
- After 3 p.m., avoid caffeine.
- Every day, try to get up and go to bed at the same hour.
- Make your bedroom a peaceful, soothing, and clutter-free haven.
- Maintain a temperature in your bedroom of roughly 65°F (18.3°C).
Be aware that mental health issues can also contribute to poor sleep. Changes to your sleeping environment and bedtime routine may not have a long-term impact. Speaking with a therapist may be an excellent next step if you don’t see much progress.
#2. Cut back on social media
According to Adeeyo, constantly absorbing information about other people’s lives may encourage someone to compare themselves and foster feelings of low self-worth, which promotes anxiety and melancholy. To spend less time on social media, try the following:
- While sleeping, keep your phone in a drawer or outside your bedroom.
- Make a list of more significant tasks to replace your regular scrolling sessions.
- Turn off your phone’s notifications or uninstall social applications.
Dehydration can impair cognitive performance. Rehydrating early in the morning can enhance memory. Most of us wake up a little dehydrated following a night’s sleep. Dehydration has also been connected to weariness and poor mood symptoms such as irritability and confusion.
While appropriate water is unlikely to cure mental health problems like depression or anxiety, persistent dehydration is unlikely to make those illnesses easier to manage. Drinking water is a fantastic approach to giving yourself the energy you need to deal with the symptoms of many mental health conditions.
#4. Move your body on your own terms
Movement can mean different things to different people. It doesn’t have to entail going to the gym unless you want to. Make movement more fun for yourself by choosing physical activities suitable for your body, health, and interests. Try various physical activities and stick with the ones that appeal to you. Among the enjoyable movements are:
- joining a walking or running club
- taking a restorative yoga session at a slower pace
- attempting sitting exercises
- organizing a dance party
- every hour taking stretching breaks
- gardening or other outdoor activities
- a weekend hike or walk along the beach with the family
In other words, you don’t have to engage in strenuous exercise to benefit your mental health. A few minutes of stretching can make a big difference in your overall mental wellness. Stretching helps with blood flow and getting more oxygen through your body, making you feel calmer and more cheerful.
#5. Savor nutrient-rich foods
Certain foods might also have an impact on your mental health. To help enhance your mental health, try adding foods high in mood-boosting nutrients to your current diet, such as:
- whole grains
- fatty fish, like salmon
It can also be beneficial to just ensure that you fuel your body daily – eating anything is preferable to eating nothing. Drinking enough water throughout the day can be beneficial as well. Certain meals, such as alcohol, coffee, refined carbohydrates, and added sweets, may aggravate anxiety symptoms. As a result, restricting these foods may help alleviate some of your symptoms.
#6. Write down what you’re grateful for
According to research, thankfulness can promote happiness, strengthen relationships, and boost one’s sense of well-being. According to a study published in the University of California Berkeley’s Greater Good Magazine, even investing a little time to gratitude each day can help relieve symptoms of those suffering from mental health concerns.
To begin your day with a grateful mindset, write down three things you’re thankful for and keep them in mind as you start your day. Even if you keep your list private, studies show that cultivating thankfulness will benefit you.
#7. Make time for rest
While what constitutes “rest” varies from person to person, it generally refers to allowing your mind and body to unwind and repair. Yoga Nidra, a sleep-based meditation, is one method. Follow this Yoga Nidra steps:
- Lie on your back, hands by your sides. Spread your feet to the width of your hips or a little wider.
- Consider being calm while remaining present. You are relaxed but alert.
- Pay attention to your physical body first, then to your breath.
- Imagine a slow-moving wave entering from the soles of your feet and traveling to the crown of your head as you inhale.
- On the exhale, imagine a slow-moving wave from the crown of your head to the soles of your feet.
- Feel your body grow heavy, and then remain in this relaxed, present awareness for 10 to 30 minutes.
#8. Get some sunshine
The sun is an excellent source of vitamin D, and studies have shown that it helps boost attitude and mood. Your outside time does not have to be extensive. Five minutes of blue skies may make your mind and heart sound. Are you stuck inside all day? If you have a few minutes, try the following activities.
- going for a little walk
- seated in your backyard
- standing outside, taking up some fresh air
- open the window near your workstation
- suggest holding a business meeting outside
- lunch in a local park
- outdoor exercise
Your mental health has a significant impact on your overall quality of life. Many mental health factors are beyond your control, yet incorporating good routines into your days can encourage improved wellness. The most important thing to remember about developing a mental health routine is that it is a work in progress.
You don’t have to incorporate all activities into your schedule this week. Begin with these 8 easy routines, and then add up another routine that perfectly suits you one at a time. It’s okay if you don’t stick to the routine perfectly. Self-forgiveness is also beneficial to your mental health!