Incorporating Mental Health Habits Into Daily Life

Mental health shouldn’t be something we consider occasionally. It should be a daily priority, a part of our routine, because our mental well-being directly impacts our overall health, our ability to manage stress and relationships. Ignoring it can lead to a gradual decline in mental health and affect various aspects of our lives.

Daily Habits to Build for Stronger Mental Health

First, prioritize physical and mental health by meeting basic needs like sleep, hydration, nutrition, and exercise. Aim for 8 to 10 hours of sleep each night. Stay hydrated by drinking water regularly. Maintain a balanced diet by eating a variety of foods, including fruits, vegetables, and grains. Lastly, incorporating some form of excercise into your daily routine, whether it is a simple walk or more intense actitivities like weightlifting. Taking care of your physical health is crucial for maintaining a strong mind.

Another important aspect is self-reflection. Engage in activities that promote self-awareness and mental growth, such as daily check-ins or journaling.

Next, create a routine for yourself to manage your tasks effectively and avoid overwhelming deadlines. This will help you strike a good balance between work, enjoyment and rest. Here are some suggested routines for weekdays (school days):

Weekday Routine (School Days)

• After school, take 30 minutes break – this can be showering, talking with parents, or snacking.

• Create a to-do list for the night, ensuring you allocate at least 30 minutes for dinner.

  1. While 8 to 10 hours of sleep are recommended for teens, adjust the duration based on your daily workload.

  2. On your to-do list, prioritize tasks and determine the order of execution, including estimated timeframes for each task.

• After completing your work, wind down 30-60 mins before bed. Disconnect from screens, dim the lights, apply skincare, and prepare for the next day. Incorporate additional habits like journaling, reflecting, and meditating.

Weekend Routine

Study-focused weekends when work is heavier:

• Wake up around 9-10 am and engage in morning self-care activities.

• Assess your tasks for the two days, set priorities, and decide on the order of execution.

• Minimize social distractions to focus on essential work.

  
  

Self-care focused weekends where work is lighter:

• Use free time to pursue enjoyable activities like catching up with friends and family, practicing sports or music, etc.

• Prioritize getting more sleep.

• Allocate more time for other activities besides work, such as sports, socializing, and music.

• Study ahead for potential assessments.

Daily habits for mental health

• Practice social detoxification by limiting screen time and taking regular breaks from internet. Be mindful of your scrolling habits.

• Stay connected with friends and maintain a support network. Engage in short chats to maintain relationships.

• Set boundaries within these relationships: if pressured into unwanted activities or feel ignored, communicate your feelings and establish boundaries. Take steps back in the friendship if necessary.

Receiving External Support From Social Circle

Now, most of the advice I’ve given has been more focused on you. But what about others? What can they offer you, and what can you offer them?

Well, first, providing and receiving social support to others can take many forms. You can listen to them about their issues or anything else without judgment or pressure. You can encourage them on small steps, like inviting them for a walk or doing a shared routine. You can offer a consistent presence (support doesn’t always have to be advice). And you can respect their boundaries and emotional pace. Simply being there can be enough.

As for receiving social support, you can do this by talking to people you trust and who can provide you with proper support. You can open up to them and share your feelings and thoughts. Having a reliable presence is important, so prioritize quality over quantity in your social circle. Focus on active listening and communication, and try to find people you can relate to. This could be through support groups, finding people with similar issues to you, or simply sharing similar hobbies. All of these can be helpful.

In conclusion, there are many habits we should incorporate into our daily lives. Healthy eating, getting 8-10 hours of sleep, self-reflection, journaling, exercise, and so much more. All of these can be incorporated into a routine. The routine I’ve provided has personally worked for me and helped me maintain a healthy balance between studying and socializing. I suggest trying it out and then adjusting it to your own preferences. Having a routine is important because it helps you stay on top of your tasks and plan everything out, so you’re not stressed about missing something. It can remove unnecessary stress, procrastination, and other things that can negatively impact your mental health. Throughout this process, you don’t have to be alone. You can involve others in your routine, and it could even be beneficial for them as well. By maintaining healthy habits, having a strong weekday and weekend routine, and having a strong social circle, you can support your mental health and be the best version of yourself mentally.