When we think of mental health, most people immediately jump to the medical aspect of needing therapy and medications. But what if you're not ready for that? Small evidence-based daily habits can improve our moods, mindset & overall wellbeing! Battling anxiety, burn-out, or want to work on resilience? Let's take this journey together!
 

1. Mindfulness & Meditation

Mindfulness trains your brain to stay in the present. Practicing mindfulness for just 5 minutes a day can reduce anxiety & increase your ability to regulate your emotions. How do we do that? Think about nothing except where you are and the good that's going on in your life. This won't be easy at first; rewiring your brain is not a simple task. BUT making this a daily habit will help make this easier.  
 2. Start a Journaling Routine

Journaling helps us process thoughts, track emotional patterns, & improve emotional clarity. Journaling reduces depression & anxiety symptoms. Need help on what to write about? Click here to download 30 daily journal prompts.

3. Exercise

Physical activities release endorphins, which are natural mood boosters. You don't need a gym. A nice 30-minute walk around a park, yoga session at home via YouTube videos, or dancing to your favorite song. Any of these can improve your mental health.

4. CBT Techniques for Overthinkers!

CBT (Cognitive Behavioral Therapy) which we use to challenge negative thoughts. The way we do this is by asking ourselves, "Is this thought true?". "What's the evidence?". The questions help us analyze what thoughts are real and what thoughts we created that cause us to spiral mentally. 

5. Build Meaningful Social Connections

Loneliness is often linked to depression & anxiety. Check in with loved ones, friends, even neighbors.. unless you don't like them, then don't that LOL. Have a game night or movie night with people who have genuine energy.  You can also volunteer or join a support group in your area or virtually. 

6. Create a Sleep Routine

Sleep and mental health are deeply connected. Creating a night time routine that involves avoiding screen-time.. yes that includes TikTok. Try to get 7-9 hours of quality sleep. Poor sleep quality can worsen your mood and cognitive function. 

7. Reduce Screen & Social Media Time

Too much screen time can fuel anxiety & depression. Social media can also fuel these emotions, because it often makes us feel inadequate or wonder why them & not "me". Take social media breaks. After about 2 weeks, you'll notice the negative impact of social media no longer affects you.

8. Nourish Your Body & Brain

The gut-brain connection is real! What you do or don't eat, affects your brain. Avoid alcohol, caffeine & sugar as much as possible. Take in vitamins such as Omega-3S, fiber & green leafy veggies. 

9. Breathwork

Deep breathing allows you to get control of your nervous system; allowing you to calm your mind and body. When you are stressed, try this: inhale for 4, hold for 4, exhale for 4. Repeat for 2 - 3 minutes. 

10. Seek Professional Help - It's Okay 

Therapy isn't just for when things get really bad. It can be preventative as well. A therapist can give you tools that work for you, insight & support.

Bottom Line

You don't have to do all 10 practices at once or at all. Find what works for you. Try something different too from time to time. Try one practice, take note of how you feel physically, mentally & emotionally. 

Don't expect to be cured after practicing for 1 day, week, or month.  This is a life long journey, consistency is the key. Small wins, add up to be the bigger goal!