Five simple daily habits to improve your mental health

AS WE observe World Mental Health Day on October 10, it is essential to recognise the increasing prevalence of mental health challenges across the globe.

The World Health Organization (WHO) reports that one in eight people worldwide lives with a mental health disorder, most commonly depression and anxiety. Alarmingly, fewer than half of those affected receive necessary support, often due to stigma or limited access to care.

Murray Hewlett, CEO of leading health cover provider Affinity Health, underscores the importance of mental wellness, stating, “Mental health is just as important as physical health, and looking after it should be part of everyday life.”

He encourages the integration of healthy habits into daily routines, emphasizing that small changes can significantly enhance resilience, alleviate stress, and enrich overall quality of life.

Why mental health matters

The impact of poor mental health extends far beyond mood fluctuations; it can also affect physical health, relationships, work performance, and even life expectancy. Chronic stress, for instance, heightens the risk of your heart and can lead to conditions such as diabetes and a weakened immune system. Conversely, maintaining good mental health is linked to increased productivity, stronger social connections, and an overall improved quality of life.

Fortunately, enhancing your mental health doesn’t require drastic changes. Here are five simple yet effective daily habits that can foster mental well-being:

1. Limit screen time and news overload: In our digitally-driven world, excessive time online can negatively impact mental health. Constant exposure to breaking news can be overwhelming, while social media may lead to unproductive comparisons. To mitigate these effects, consider stepping away from devices, particularly before bedtime. Engage in uplifting activities such as reading, writing, or enjoying nature.

2. Practice mindfulness and gratitude: Mindfulness - focusing on the present moment without judgement - acts as a powerful ally for mental well-being. Engaging in just 10 minutes of mindfulness practice daily, such as deep breathing or meditation, can significantly lower stress levels. Complementing this with gratitude by maintaining a journal to note three things you are thankful for each day can help shift focus from negative thoughts to a more positive outlook.

3. Stay active: Often regarded as “medicine for the mind,” regular physical activity releases endorphins and serotonin - natural mood lifters. Exercise not only improves sleep quality, but also boosts energy while providing a productive outlet for tension. Striving for at least 150 minutes of moderate exercise per week, whether through brisk walking, swimming, or even gardening, can yield considerable mental health benefits.

4. Maintain strong connections: Social bonds play a crucial role in mental health. Research indicates that individuals with robust social networks tend to be happier and healthier than those who feel isolated. In light of rising loneliness, which poses health risks akin to smoking, it is vital to nurture relationships. Woven into daily life, even brief conversations with family or friends can strengthen your mental health.

5. Prioritise sleep: Sleep is not merely a luxury; it is essential for mental health. Adults require 7 to 9 hours of quality sleep each night to maintain optimal mood, focus, and overall energy. Insufficient sleep can elevate the risk of depression and anxiety. To facilitate better rest, consider establishing a consistent bedtime routine, minimising screen exposure before sleep, and creating a serene sleeping environment.

Good mental health is cultivated through small, consistent habits that foster resilience. Each step contributes to a healthier, happier mind.