When it comes to mental health, small habits add up. Waking up and thinking of three things you’re grateful for sets you up for a more positive day. Calling or seeing a loved one in person rather than texting them can fill you with joy. Going for a walk in the park without your phone allows you to tune in to the beauty of nature.
Incorporating these small practices into your routine can help improve your mental health over time by reducing stress and improving your mood. Here are five actionable tips to support your mental health and well-being that you can start today.
1. Seeking Connection
Humans need connection. Remember the last time you saw a friend for an impromptu coffee walk or hugged a loved one. That emotional bond supports mental health, creating positive feelings of well-being, attachment, and love. That’s why you leave the walk with your friend with a pep in your step or feel calmer after hugging your partner.
However, with conflicting schedules, hectic work days, and parental obligations, seeking connections regularly can be challenging. It takes diligent effort to seek connection, but that doesn’t mean it can’t be done. Perhaps you call your sister on your way to work each morning as you’re both commuting. Or maybe you set up a weekly walk with a neighbor to log your steps together. Even saying hello to the barista at your favorite coffee shop and sparking up a conversation can present itself as a positive connection.
2. Setting Boundaries
Another practice that will take some time to adjust to, but can do wonders for your mental health, is setting boundaries. Boundaries are limits that you place on others based on their behaviors that allow you to prioritize your own needs. They are important to protecting your emotional well-being, improving relationships with others, and even boosting your sense of self and confidence levels.
Setting boundaries starts with identifying your needs and what limits you need to place to feel protected. Communicating your boundaries clearly with “I” statements as opposed to “you” statements can make the conversation less difficult. Boundary setting also means saying “no.” The next time that a friend or family member eggs you on to do something that you don’t want to do, just say “no.” You don’t owe them any sort of explanation, so try to be stern but clear in your response.
Setting boundaries is of the utmost importance if you’re currently getting medical or professional treatment for your mental health. For those who have received inpatient treatment for substance abuse, you’ll want to be clear and consistent in your responses to others when it comes to setting limits. This means recognizing what scenarios you don’t want to be part of, and explicitly saying what you need in terms of your recovery efforts. It may be hard at the moment, but the payoff will be worth it knowing that you’re putting yourself first.
3. Develop a Morning Routine
It seems that just about every wellness influencer or podcast host has shared their morning routine, but it’s for good reason! A morning routine can kickstart your day to one filled with positivity. Don’t assume that a morning routine needs to take hours or requires you to wake up at 5:00 a.m. Your morning routine should be created to fill up your cup, incorporating habits that bring you joy.
Waking up consistently can help keep you on track while also establishing good sleep hygiene. Try to avoid hitting the snooze button, and instead, gradually wake up with a calming alarm clock. Taking a few moments to practice gratitude is also a good everyday practice. You can write these items down in a journal or just think of a few items from the prior day that made you feel good. Hydrating and nourishing your body with a nutritious breakfast can fuel your body and regulate blood sugar levels for sustained energy.
4. Practicing Mindfulness
When was the last time you took a moment to think about how you’re feeling right now? In today’s digital world, it’s all too easy to be swept up and distracted by other things around you. Your phone pings alerting you to a sale at your favorite retailer, and the next thing you know, you’ve spent an hour scrolling on your phone.
With all of today’s distractions, practicing mindfulness can be challenging, but it’s more important than ever. To get into this practice, find a quiet space in your home where you can sit comfortably with minimal distractions. Begin by setting a timer for just a few minutes. Next, start by focusing on your breath. Feel the cool breath as it enters your nostrils and the warm breath that exits your nostrils.
Your mind will wander, but try to reconnect to the here and now instead of thinking of your endless to-do list. Practicing mindfulness consistently will enable you to bring it to everyday habits, such as eating meals without scrolling on your phone or taking a walk and paying attention to your surroundings.
5. Move Your Body
There’s no denying that movement and exercise are good for the body. Daily movement can boost your mood by releasing mood-boosting endorphins and reducing cortisol. There’s a reason why it’s called a “runner’s high,” after all! Exercise is also known to improve brain function, strengthening connections of new nerve cells and improving cognition.
If the thought of exercising sounds dreadful, start with just a few morning stretches. Not only will you feel better, but it will get you thinking about ways to move consistently throughout the day. Park your car away from the office door to get a few more steps and take the stairs whenever possible.
If you’re an exercise enthusiast, consider enhancing your routine with some strength training or taking a yoga class on Sunday evening to relax and prepare for the week ahead. Whatever you choose, remember that daily movement helps both your physical health and mental well-being.