<Five Simple Daily Habits That Protect Your Mental Health>
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Depression has become a global mental health crisis, exacerbated by a world dominated by social media and consumerism. Unattainable desires and feelings of envy can lead to a downward spiral into depression.
Many of us navigate life on autopilot, which can create a tedious routine and an overwhelming desire for a more fulfilling existence. When these aspirations fall short, disappointment sets in. While addressing lifestyle-related depression can be challenging, making these five easy adjustments can help you stay clear of anxiety and depression.
1. Overlooking the Most Basic of Needs
The relentless pursuit of wealth and fame in the digital age demands significant sacrifices.
Constant connectivity breeds anxiety over missing even the slightest online interaction, often at the expense of sleep. Sacrificing rest for productivity may feel vital at the moment, but it ultimately leads to burnout in stressful situations.
Research indicates that establishing a solid sleep routine alongside effective coping mechanisms can bolster resilience against anxiety and depression. I previously believed that I could recover my sleep on weekends, but this approach is ineffective; one cannot truly repay sleep debt.
Poor sleep quality can exacerbate mental health issues, including chronic anxiety and depression. Prioritizing sleep can enhance empathy and positivity, yet many individuals struggle to achieve restful sleep.
What You Should Do:
Reducing sleep is often the first step in pursuing ambitious goals, a pattern reinforced by societal expectations. However, the repercussions of sleep deprivation can lead to a future filled with anxiety and depression, leaving the “successful version” of yourself puzzled over ongoing sleep difficulties.
Make sleep a priority; no task warrants sacrificing rest unless you're in a life-or-death situation. Occasionally staying up late is acceptable, but maintaining a consistent wake-up time will help regulate your sleep schedule.
2. Neglecting a Low-Effort Habit
Time and again, studies have shown that lifestyle choices greatly influence mental health. Yet, many feel they lack the time to make necessary changes.
This may seem selfish, but often, our reasons for neglecting self-care are valid. Busy lives lead us to postpone self-care until that elusive long weekend.
Sustained effort is essential for a healthy lifestyle; occasional self-care sessions won't suffice. A small change in daily routines can yield significant mental health benefits without requiring extensive time commitments.
Research suggests that low-intensity exercise can reduce the risk of depression by 23% and anxiety by 26%. You don't need a gym membership or intensive workout sessions; simple activities like walking or gardening can significantly enhance your mental health.
What You Should Do:
In the sweltering heat of Delhi, where temperatures recently hit 107.6°F, high-intensity workouts are off the table for now. Instead, I focus on morning yoga and evening walks.
A daily 20-minute walk is sufficient to reap the mental health benefits of exercise—no strenuous workouts needed. Concentrate on increasing your daily steps to uplift your mental well-being.
3. Battling Negative Emotions Constantly
Managing mental health is a long-term commitment that often entails significant investment in therapy over many years.
This daunting prospect leads many to shy away from therapy, despite its potential benefits. However, there exists a quick and simple habit that can enhance your mental health.
While it may not address deeper issues like childhood trauma, practicing gratitude can genuinely elevate your happiness in a short time. Studies show that writing gratitude letters over three weeks can significantly impact mental health by shifting focus away from toxic emotions like envy.
What You Should Do:
Initially, expressing gratitude may feel unnatural, as we are wired to be on alert for threats. Writing down your appreciation for someone can deepen its impact.
Consider drafting a gratitude letter or note to someone who has positively influenced your life recently. You don’t have to send it; the act of writing itself can yield benefits. Alternatively, you can keep a gratitude journal to express thanks for various aspects of your life.
4. Failing to Engage in a No-Effort Activity
Music possesses incredible healing properties, capable of lifting moods and providing instant relief from troubles.
Regardless of your emotional state, there's likely a song that can elevate your spirits. Certain types of music can effectively enhance mental health, reducing anxiety and improving focus.
Binaural beats, which consist of two different sound frequencies played simultaneously, create a meditative experience that helps bring your mind to the present. This technique can aid concentration, relaxation, and even sleep—crucial for those battling anxiety and depression.
What You Should Do:
YouTube is replete with binaural beats videos that require no effort to access. All you need is a pair of headphones to enjoy their calming benefits.
Here's a link to my favorite binaural beats video that consistently helps me relax and regain focus.
5. Neglecting Your Breathing
You possess the ability to transform your mental state in mere moments, a truth that many overlook.
Breathing can be your strongest ally in combating poor mental health. With proper techniques, you can influence your emotions and mindset within a minute. As a yoga instructor, I have experienced the profound benefits of breathing exercises over the past four years.
Since the onset of the COVID-19 pandemic, I have practiced these techniques daily, having learned them just before lockdown. Numerous studies highlight the positive effects of breathing exercises on mental health.
Pranayama, the yoga discipline focused on breath control, is an effective method for enhancing mental well-being.
What You Should Do:
Here are three simple breathing exercises to help you regulate your breath:
- Anulom-Vilom: Close your right nostril with your thumb and breathe through the left. Then, close your left nostril with your middle finger and exhale through the right.
- Ujjayi: Keep your lips sealed and breathe deeply through your nose, feeling the breath at the base of your throat and controlling it with your diaphragm.
- Om Chanting: Inhale deeply through your nose and exhale through your mouth while producing an "Aum" sound.
Conclusion
Improving mental health doesn't require exhaustive effort or endless hours of work.
Any activity that alleviates stress can enhance your mental well-being. Focus on small lifestyle changes to mitigate daily stressors.
If anxiety and depression persist, consulting a healthcare professional is essential, as these habits can alleviate symptoms but are not substitutes for treatment. Long-term commitment to these practices can foster improved mental health over time.
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