6 Habits That Harm Your Mental Health
There are countless factors that contribute to one’s overall mental health, and too often people oversimplify the issues. So we won’t advise you that positivity and a meditation app will fix your life. However, small changes in your routine can not only alter your mood, but make you feel more in control and self-assured.
Spending too much time online
People spend an average of 6 hours 37 minutes online across devices. For many, that figure is much higher. Whether it’s social media, video games, or online betting, the constant screen time can affect us negatively. We’re bombarded by ads, influencers, and a deep web of other hazards on the daily.
Safe to say, it could bring up your mood to cut back. Set time limits on social media or gambling sites and substitute it for a hobby that connects you to the real world.
Overexposure to negative news and media
So many of us dwell in the endless cycle of doomsday headlines. It can be hard to avoid, as these events clutter the TV, internet and even send alerts to our phones. Of course there are real issues in our society and the world at large, but staying in that headspace only breeds frustration. There are ways to be an engaged citizen, but harming your mental health doesn’t help anybody. Set limits on what you will engage with and give that extra time to something that feeds you.
Not getting enough sleep
According to the CDC, 1 in 3 adults doesn’t sleep enough. Fatigue heightens depression and anxiety, and makes it more difficult to manage emotions and perform daily tasks. If you’re struggling with fatigue or insomnia, it’s important to ask yourself why. Is it an inconsistent bedtime, racing thoughts, drinking caffeine or alcohol in the evening? Consider what’s holding you back and set a goal to allow your body and mind to recharge with enough sleep.
Staying inside
Not everyone loves the outdoors, but most everyone enjoys less stress. Right? Vitamin D from sunlight, fresh air, and closeness with nature is scientifically proven to improve mental wellbeing, cognitive flexibility and more. Harvard researchers even suggest an annual camping trip to get exposure to our natural world and improve overall happiness. So think about adding walks to your routine, explore your local nature parks and preserves, or even put that camping trip on your schedule.
Being a people pleaser
For a lot of us, it’s uncomfortable saying no. From a young age, we’re taught to be agreeable and accommodating, whether that’s at home or at work. It’s especially common as a trauma response, but over time it takes a toll on your mental wellbeing.
Even when relatively benign, like going out when you’d rather not or taking on more at work, saying yes when you want to say no breeds resentment. Setting boundaries will help determine which relationships are worth maintaining and put you back in the driver’s seat of your own life.
Not drinking enough water & lack of nutrition
Just like your car runs better with proper fuel and maintenance, so does your body. Did you know the rule of thumb is to drink half your bodyweight in ounces per day? If you’re active, add an extra 12 ounces per 30 minutes you work out. Sounds like a lot, but remember, we’re 70% water. Carrying a large water bottle (some even have time markers) or setting reminders on your phone can help you build the habit.
Improving your nutrition should be a lifestyle change, or at least a shift. So we don’t encourage you to embark on drastic juice cleanses or liquid-only diets. For optimal mental wellness, your aim is sustainability and health. Even if you don’t cook, it’s easy to keep healthy options around. Fruit, frozen veggies, yogurts, sandwiches, salads and smoothies are quick and low-hassle. Many free apps can almost gamify healthy eating and also your activity with simple ways to track. If you can build them into your routine, these new habits can change your life.
Sources:
https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health
https://www.comparitech.com/tv-streaming/screen-time-statistics/
https://brittneyamoses.com/11-daily-habits-youre-overlooking-thats-killing-your-mood/
