World Mental Health Day: 5 daily habits to improve your mental health

Mental health is receiving its due attention. It’s possible that you may have seen discussions regarding mental health issues on television, in a series, on your favourite show, or even on social media. This is also because there is a rise in the prevalence of mental health issues. In fact, about one in five adults in the US live with a mental disorder, according to the National Institute of Mental Health (NIMH). This data is quite alarming and demonstrates the need for us all to talk about it more openly by removing the stigma associated with it. By doing this, individuals suffering from mental health problems can easily find solutions.

Every mental health condition is distinct to each person and may call for a different type of treatment. But for World Mental Health Day 2022, Health Shots  shares a few daily habits that can help you improve your mental health.

We reached out to Dr Sonal Anand, Psychiatrist, Wockhardt Hospitals, Mira Road, Mumbai, to understand which daily habits can help one to improve or maintain mental health.

According to the expert, it is critical to pay attention to oneself and make efforts to manage stress if one wants to maintain mental well-being. You won’t ever struggle with mental illness after you learn how to control your stress levels. There will be peace and calm in your life.

Here are 5 habits that can help improve mental health

1. Gain self awareness

Observe your thoughts, behaviours and resultant actions so that you can become more objective and make better decisions. By gaining self-awareness, you can understand yourself and even others better. This helps in getting into a better state of mind, avoiding impulsive action and going through lesser stress. Many times we find it difficult to squeeze in time for improving our mental health. Make sure that you keep some ‘ Me’ time for self introspection and improvement.

2. Learn how to deal with negativity

Making decisions can be made more difficult when one is in a bad mood or circumstance. Examine the circumstance and seek out constructive ways to combat negativity. Yoga and meditation practices can be helpful in these circumstances. Cognitive restructuring, which involves modifying thinking to eliminate negative thoughts, can be used to streamline thoughts. All or nothing thinking, overgeneralizing, personalizing, and catastrophizing are a few examples of cognitive distortions.

Sometimes, the situation can seem dire and hopeless. In such circumstances, talking things out with a trusted friend or family member or soliciting assistance can help you get through trying times.

Also, read: Here are 5 ways to improve your mental health during times of crisis

3. Keep track of your physical and mental health

Physical health and mental health go hand-in-hand. Make sure your fitness levels are assessed periodically. Aim for a healthy weight and a positive relationship towards food. Focus on fitness rather than just looking thin. Diabetes, heart problems are known to be associated with anxiety and depression. Stress can exacerbate asthma, systemic hypertension, acne, hair loss.

4. Be strict about screen timing and sleep

With the easy availability and variety of OTT platforms, it is becoming difficult to stay away from the screen, especially for kids and teenagers. Consider setting a timer and deciding in advance how long you intend to watch. Being on social media all the time and dealing with cyberbullying can lead to stress and a variety of mental health problems. Keep it objective and take frequent pauses.

Exercise, outdoor activities, and face-to-face interactions can all aid in reestablishing yourself. Make sure you get enough sleep at night. After 9 pm, try to avoid using screens and phones.

5. Practice mindfulness and be grateful

Mindfulness helps increase focus, improves productivity and gives a sense of well being. Mindfulness is all about being in the moment during a certain task and doing away with distractions for that amount of time.

It’s a good habit to be grateful for the small things you have in life. Practicing gratitude can help cope with stress and anxiety. You can write a gratitude diary or some rituals which are not religious but more humane.