We often hear the terms mental wellbeing, or mental wellness, tossed about in the media. And it certainly sounds like something we’d want for ourselves. But what does it really mean?
Mental wellness is a positive state of mental health and it is in fact a crucial part of a person’s overall wellbeing. That’s because when we feel strong in our minds, we are far more capable of coping with the ups and downs of life.
Mental wellness also impacts how we feel about ourselves and others. It can impact our everyday interactions, our goals and even affect our bodies. When we have good mental health we learn better, we’re more creative and more productive, we have better relationships, better physical health and we even life longer. This is why good mental health matters.
So what if we want to improve our mental wellness? What can we do? Let’s look at 20 healthy habits that can help.
Top 20 healthy habits for mental wellness
1. Schedule in an activity you love
When was the last time you did something that truly lights you up? Pursuing a favourite hobby will help to boost your sense of self and reclaim your identity. You don’t even have to be good at it. It just needs to be an activity you enjoy.
Can’t remember what used to bring you joy? Try out a few different activities and you will soon find something you love. From hiking to gardening to painting, there is a wealth of wonderful activities out there for you to explore.
2. Make time for connection
Connecting with others can play a huge role in our mental wellness. But connecting with others doesn’t have to mean a hundred coffee dates. If you’re an introvert, catching up one-on-one with a good friend may suit you best. It’s all about quality over quantity. Choose to connect with friends who support you and make you feel good.
3. Set boundaries
A lack of boundaries can negatively impact our state of mind. When we feel like we have no control or like we are being taken advantage of, we may become bitter and resentful.
Instead, it can help to set healthy boundaries in a respectful way. Consider any areas in your life where you feel you could set better boundaries. Perhaps it’s with friends who drop in announced. A boss who demands long hours. Or maybe relatives who expect too much from you. Have a calm, respectful conversation with the person and explain how the behaviour is making you feel.
4. Practise self-care
We could all do with a little more self-care. This looks different for different people, so think about your favourite ways to take time out or take care of yourself. Perhaps you can turn off the phone notifications and read a book, have a soak in the bath, or indulge in some pampering. Or perhaps it’s taking the time to do the things you love.
5. Improve your work-life balance
Many of us struggle with long working hours and demanding employers. If you’re not careful with managing it, your stress and overwhelm can lead to severe burnout.
Before the problem gets out of hand, assess your work-life balance and see where you need to make a change. Do you need to cut back on overtime? Can you add your lunchbreak to your schedule so you are sure to take it?
If you can’t resolve the issue on your own, it may be time to schedule a meeting with your employer.
6. Reduce technology
Technology is a wonderful thing, but for many it brings stress and overwhelm. If the nonstop notifications, pressure to respond and comparisons on social media are giving you tech anxiety, it may be time to take a break.
There are a number of ways you can do this, so work out what makes sense for you. Schedule times to have your notifications silenced. Delete any unnecessary apps. Or instil a routine where you leave your phone in the hallway when you return home from work.
7. Take a break
Holidays are important for our mental wellness. And yet when we are at our most stressed, the trip away is often the first to fall.
Assess how much annual leave you have accrued and schedule in a break from work and the everyday grind. It doesn’t even have to be far – a staycation is just as enjoyable!
8. Focus on nutritious foods
When we are feeling stressed, our food choices are often at their worst. Processed foods and sweet treats are often a go-to after a long, stressful day.
We don’t need to be perfect, but paying better attention to your nutrition can make a big difference to your mental wellness. Fresh fruit and vegetables, and quality sources of protein will help you feel satiated and full of energy.
9. Reduce caffeine and alcohol
Are you guilty of grabbing an extra coffee when you’re feeling tired and rundown? Or perhaps an extra glass of wine after a hard day? We know it’s tempting to indulge during tough times, but try abstaining and see how you feel.
10. Move your body every day
Exercise is a great way to get those feel good endorphins going. It helps to reduce your stress and improve your mood.
Make sure you choose a form of exercise that suits you. Some might love a team game of touch football or netball, while others will prefer mountain biking or walking.
11. Have a spring-clean
A clean, tidy home can help to boost your mood. On the other hand, a cluttered space can make you feel anxious and overwhelmed.
If your space is in need of a spring-clean, pop on your favourite music and get decluttering. Not only will it help you to feel in control on your domestic environment, but it can also reduce distractions.
12. Speak positively to yourself
The way we talk to ourselves can have a big impact on our mental health. If you often catch yourself berating yourself, try to make an effort to swap out the negative talk for positive. Repeating affirmations every day may also help to improve your mood. You’ll find plenty of great examples online.
13. Smile
If you need a little mood booster, one of the easiest and quickest ways is to stretch into a smile. Research has shown that even a posed smile can make you feel happier.
14. Get better sleep
Sleep has a huge effect on our mental wellness. Not getting enough of it can make us feel irritable and stressed. On the other hand, healthy sleep can help our mental wellbeing.
Simple acts like going to bed at the same time each night, darkening your room and checking the room temperature might help.
15. Embrace a routine
While some people may loathe the confines of a routine, for some it can help ease stress and overwhelm. Improved time management might help you to cope with busy days and large workloads. A routine can also help facilitate healthy eating and better sleep.
16. Drop the expectations
When the pressure is too much, remember that it’s OK to take a break. Often the expectations we place on ourselves, or others place on us, can weigh on our mental load.
If the pressure is getting too much, remember to press pause every now and then. For example, opt for (healthy) takeaway and spend the evening playing with the kids instead. Don’t be afraid to ask for help when necessary.
17. Breathe deep
Deep breathing can help you to reduce stress and unwind. Make a habit of it for improved mental wellness. You can also try breathwork, meditation or yoga. Eliciting the ‘relaxation response’ can help you cope when faced with stress.
18. Help others
Sometimes a simple perspective change can help us to improve our mood. Instead of focusing inward, turning our attention to doing good in the world can improve our self-worth and sense of connection.
19. Get outside
Getting outdoors in nature, breathing in fresh air and admiring mother nature is a great – and free – way to boost your mental wellness. Watch a sunrise or sunset, play in the rain, take a dip in the ocean or simply enjoy a walk outside.
20. Seek professional support for mental wellness
Improving your mental wellness is sometimes a task bigger than you can handle on your own. Chatting to a counsellor or psychologist can help. A professional will be able to give you plenty of ideas to improve your mental health.
Your mental wellness is incredibly important. If you feel like you need support or someone to talk to, Young Minds Network can help. Check out our free online resources and get in touch today.