7 simple habits to empower your mental health

As a new year sets in, now is a great time to start thinking of ways to improve your mental health.

From exercise to journaling, there are many simple habits you can practice each day that will help strengthen your mental wellness.

If you’re looking for ways to take better care of yourself in 2023 and beyond, here are seven habits that will help you achieve your goals.

1. Exercise Regularly

Physical activity is essential for both physical and mental health.

Exercise releases endorphins — the body’s natural “feel-good” hormone — which can reduce stress and even improve mood.

For maximum benefit, aim to get at least 30 minutes of moderate-intensity physical activity most days of the week.

This can include activities such as walking, running, swimming, or biking.

Don’t take our word for it – 10 best exercises for everyone, Healthline.com

2. Get Quality Sleep

Sleep is vital for overall health and well-being, including mental health.

Unfortunately, many people don’t get enough quality sleep on a regular basis due to stress, anxiety, depression, or other lifestyle factors.

Make sure you’re getting at least 7-8 hours of sleep per night by establishing a consistent bedtime routine and avoiding screens before bedtime.

Even if you struggle to fall asleep quickly (or at all), the routine will prove beneficial and the act of resting your body – even if your mind doesn’t get the memo – will still benefit you.

Don’t take our word for it – 6 steps to better sleep, Mayo Clinic

3. Practice Mindfulness and/or Meditation

Mindfulness is all about being present in the moment and living with intention, while meditation helps reduce stress by allowing your mind and body to relax deeply.

Both practices help increase focus and clarity, while reducing anxiety levels over time.

Try spending 15 minutes each day focusing on your breath or repeating a mantra.

This will help clear your mind so that you can approach the rest of your day with more awareness and clarity.

Don’t take our word for it – 6 ways to practice mindfulness, Headspace

4. Eat Healthy Foods and Stay Hydrated

Look, the thing about this tip being in this list is we have no doubt you expected it to be here, right?

Because we all know that what we eat and drink influences how we act and feel.

We’ve all likely heard (and used) the analogy a car’s performance based on the fuel that goes into it.

Yet, here we are, with 65.9 per cent of Australians classified as obese at last census (2018) – a figure that rose 61.1 per cent a decade earlier.

As the movie White Men Can’t Jump taught us, there’s a difference between listening and hearing – just like there’s perhaps a difference between knowing and understanding.

We know healthy food and drink consumption is critical to our physical and mental wellbeing, but maybe we don’t understand how critical it is.

Maybe it seems too simple? If you’re feeling crappy, surely the answer can’t be as easy as improving your diet, can it?

Eating healthy foods like fruits, vegetables, lean proteins, whole grains, nuts/seeds/legumes can provide essential nutrients that support brain health and energy levels throughout the day.

And, just in case it’s not obvious, drinking plenty of water helps keep your body hydrated and energised too.

Aim for three meals a day plus snacks (HEALTHY SNACKS!) if needed.

This will give you energy throughout the day so that you can stay productive without feeling overwhelmed or fatigued later in the evening.  

Don’t take our word for it – 8 tips for healthy eating, National Health Service (UK)

5. Connect with Others Regularly 

We’re social creatures.

So much so that our perception of safety and wellbeing incorporates not only physiological needs, but psychosocial needs.

If you don’t eat, your mind and body will freak out at the threat and danger that represents to your safety.

But did you know it’ll go through a similar experience if it detects social threat, such as isolation?

That’s because, when we were evolving on the savannah, being isolated was one of the most significant threats to our safety.

Think about it: we don’t have the speed of a gazelle, the teeth and claws of a lion, or the wings of an eagle to keep us safe.

We have something far more powerful: our brain’s capacity for critical thought and planning.

We evolved to be the dominant species on our planet because of our ability to think our way through problems, but that does us no good if we’re already dead.

So, your mind places significant value on social interaction and your social status/wellbeing (this is the mechanism social media such as Facebook and Instagram preys on to hook you in).

That’s why, when people say they don’t care what others think of them, that will only ever be true to a certain degree, as even they depend on social acceptance for their wellbeing.

Social interaction is important for maintaining good mental health.

It helps us feel more connected with others, which reduces feelings of loneliness or isolation – which can trigger depression and anxiety, due to the threat our minds associate with it, as discussed above – while also providing emotional support during tough times when we need it most.

Make sure you’re taking time out of each week (even if only virtually in this new post-COVID world of options) to connect with friends or family members.

It doesn’t have to be anything fancy; just talking over coffee or sharing a meal together can make all the difference.

Don’t take our word for it – How to stay socially connected, Australian National University

6. Take Time To Unwind and Relax

Taking regular breaks from work/school/daily life is essential for allowing yourself time to unwind and relax without feeling overwhelmed or overworked.

Let’s face it: no one wants burnout, and you can’t pour from an empty cup.

So, whether it’s reading a book in the park on lunch break or taking 10 minutes every evening before bedtime for some deep breathing exercises — don’t forget to take care of yourself first.

Don’t take our word for it – This is how to (actually) relax, PsychCentral

7. Journal To Reflect On Your Day

It would be remiss of us not to include journaling, right?

And a reminder to check out your Story of My Life Journal, which contains a HEAP of tools to support you in living the life you want to life.

Reflecting on how our days went allows us to gain insight into our thoughts, feelings, and behaviors.

The act of journaling – and, more specifically, physically handwriting as opposed to tapping it out on your phone – has been proven to support positive wellbeing.

It can help you de-stress and process events and emotions from the day, while helping prepare for the day ahead and reduce anxiety triggered by ‘the unknown’.

If writing isn’t really your thing, you could also try recording audio notes instead.

Don’t take our word for it – 5 benefits of journaling for mental health, Positive Psychology

Make 2023 your best year

Taking care of our mental health should always be a priority, regardless of what else life throws our way.

In fact, positive mental health will result in improved resilience to better handle what life throws our way.

Practicing these seven habits regularly can set you up for success in 2023 and beyond.

Making small changes now could make all the difference later down the road – so why not start today?