Mental health is the foundation of our ability to live a fulfilling life. It affects how we think, feel, and act, and it determines how we handle stress, relate to others, and make decisions.
Mental health is vital to our well-being, yet it often goes overlooked. While physical health is commonly prioritized, mental health is equally important, shaping our thoughts, emotions, behaviors, and relationships.
One of the most effective ways to improve mental health is to stop bad habits for mental health and develop healthy ones. Healthy mental health habits are foundational in enhancing not only physical health but also emotional and psychological resilience.
Table of Contents
The Importance of Mental Health
Before knowing the importance of mental health, we need to understand what is mental health.
The World Health Organization (WHO) defines mental health as “a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively, and is able to make a contribution to his or her community.”
Here’s why good mental health is essential.
- Enhance productivity
- Affects relationship
- Improve physical health
- Reduce stress
- Promote positive self-esteem
- Encourages healthy habits for living
- Boost social engagement
7 Healthy Mental Health Habits
Here are some mental habits examples that can contribute to better mental health:
1. Regular Physical Activity
We all know that exercise is excellent for our bodies, but did you know it also does wonders for your mind? The connection between exercise and mental health has been widely researched and documented.
When you engage in physical activities, your body releases chemicals called endorphins. These are often referred to as the “feel-good” hormones because they help to alleviate pain and boost feelings of pleasure, creating a natural high that can reduce stress and anxiety. Stress and anxiety are leading causes of lip pursing habit.
A study published in The Lancet Psychiatry journal found that individuals who exercised regularly experienced fewer days of poor mental health each month than those who didn’t exercise. This is because physical activity stimulates the production of neurotransmitters like serotonin and norepinephrine, which play key roles in regulating mood.
You don’t have to run marathons to reap the mental health benefits of exercise. Even moderate activities like walking, swimming, or yoga can significantly impact. Another study from Harvard Medical School suggests that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%.
2. Get Enough Sleep
Sleep is not just a time for your body to rest; it’s a critical period for mental restoration. During sleep, your brain processes and consolidates memories, clears out toxins, and regulates emotions. Without sufficient sleep, your brain cannot function at its best.
A traditional saying goes as, “A good laugh and a long sleep are the best cures in the doctor’s book,”
According to the Office of Disease Prevention and Health Promotion, adults need 7-9 hours of sleep each night to maintain optimal health. However, many people fall short of this, leading to a range of mental health issues.
Developing healthy sleep habits reduce stress and anxiety, both of which are essential for cognitive function and decision-making. Sleep also fundamentally affects mental health through its impact on emotional regulation.
When you’re sleep-deprived, the amygdala—the part of the brain responsible for processing emotions—becomes more reactive. You’re more likely to experience intense emotional responses to everyday stressors. Over time, this can lead to chronic stress and anxiety, which are significant contributors to poor mental health.
3. Maintain a Balance Diet
Like every other body part, your brain requires the proper nutrients to function optimally. Balanced and healthy eating habits that include a variety of nutrients supports brain health by providing the essential vitamins, minerals, and antioxidants needed for optimal brain function.
Essential nutrients for a balanced diet are
- Omega-3 fatty acid
- Protein and Amino acid
- Vitamin and minerals
- Antioxidants
Omega-3 fatty acids, commonly found in fish, nuts, and seeds, are known to reduce symptoms of depression and anxiety. Protein is another essential component of a balanced diet that can improve mental health.
Complex carbs like whole grains, fruits, and vegetables help keep blood sugar levels steady. This matters because when blood sugar swings up and down, it can cause mood swings, irritability, and anxiety.
Moreover, the importance of a balanced diet in maintaining mental health is supported by research that found that people who consumed a diet rich in whole foods such as fruits, vegetables, and fish were less likely to suffer from depression compared to those who ate a diet high in processed foods.
4. Practice Mindfulness and Meditation
In recent years, mindfulness and meditation have become practical tools for improving mental health. These practices, which are rooted in ancient traditions, will help you stay healthy and mindful in personal habits.
Mindfulness means observing your thoughts, feelings, and sensations without getting caught up or trying to change them. By practicing mindfulness, you can become more aware of your mental patterns and learn to respond to stress and challenges more calmly.
Research has shown that mindfulness can reduce symptoms of anxiety and depression, improve mood, and enhance cognitive function.
Meditation, on the other hand, is a practice that involves focusing the mind on a particular object, thought, or activity to achieve a state of mental clarity and relaxation. Meditation has been shown to reduce stress, increase emotional well-being, and improve mental health.
A study published in the National Library of Medicine found that meditation increased the thickness of the prefrontal cortex, the part of the brain responsible for decision-making, emotional regulation, and self-control.
5. Building and Maintain Strong Relationship
Human beings are inherently social creatures, and our connections with others significantly impact our mental health. Nurturing close relationships, whether with family or friends provides us with a sense of belonging, love, and support, which are crucial for mental health.
Research consistently shows that people with strong social connections have lower levels of anxiety and depression, higher self-esteem, greater empathy, and are more trusting and cooperative.
These relationships buffer against life’s stressors, offering emotional support and practical assistance when needed. A study shows that individuals with strong social ties have a 50% increased likelihood of longevity compared to those with weaker connections.
Maintaining relationships also means being there during difficult times. Providing support, empathy, and encouragement can help loved ones navigate challenges and, in turn, enhance their mental health.
The American psychologist and philosopher William James once said, “We are like islands in the sea, separate on the surface but connected in the deep.” Building and maintaining healthy relationship habits enhance one’s mental health and contributes to the well-being of those around one.
6. Practice Gratitude and Positive Thinking
Practicing gratitude is another powerful, healthy mental habit that can significantly improve mental health. Gratitude involves recognizing and appreciating the good things in life, no matter how small. It shifts our focus from what we lack to what we have, fostering a sense of contentment and well-being.
By regularly acknowledging and expressing gratitude, we train our minds to focus on the positive aspects of life, which can lead to a more optimistic and resilient mindset.
Positive thinking is also a critical habit for maintaining mental health. Positive thinking involves looking at situations from a constructive perspective, finding solutions instead of dwelling on problems and maintaining a hopeful attitude even in the face of adversity.
Dr. Martin Seligman, often referred to as the father of positive psychology, emphasizes that positive thinking helps improve mental health and enhances our ability to overcome challenges. His research shows that individuals who engage in positive thinking are more likely to experience higher happiness and success.
7. Limiting Screen Time
Limiting screen time is an essential habit for maintaining mental health. While technology has brought many conveniences, it has also introduced challenges, particularly for our mental health.
Excessive screen time can lead to social isolation and a decline in face-to-face interactions, essential for building and maintaining strong relationships, a key component of healthy mental health habits.
By adopting healthy phone habits, such as reducing screen exposure, individuals can improve sleep quality, reduce stress, and enhance their overall mood and mental health. Limiting screen time also allows for more opportunities to engage in activities promoting mental health, such as physical exercise, leisure time in nature, and socializing with loved ones.
These activities provide a break from screens and contribute to improved mental health by reducing stress, boosting mood, and enhancing cognitive function.
What If I Struggle to Maintain Healthy Mental Health Habits?
It’s normal to struggle at first. Try breaking the habits into smaller, manageable steps and gradually build up. Don’t be too hard on yourself—progress is more important than perfection.
What’s the Best Type of Exercise for Mental Health?
The best type of exercise is one that you enjoy and can stick with. Aerobic exercises like walking, running, or cycling efficiently boost mood.
Final Thoughts
Developing healthy mental health habits is a powerful way to take control of your life. You can significantly boost your mental health by making small, consistent changes in your daily routine, like exercising, eating well, sleeping enough, practicing mindfulness, nurturing relationships, and limiting screen time.
Remember, the key is to start small and build these habits gradually. Over time, they’ll become second nature, leading to a happier, healthier you.