5 SIMPLE HABITS FOR BETTER MENTAL HEALTH
In my journey toward holistic well-being, I've discovered that it doesn't take much to maintain mental health: just five fundamental pillars. Neglecting any one of these can have a direct impact on our balance. So I've gotten into the habit of starting small , introducing incremental changes to strengthen these practices.
1. Cultivate gratitude
Our brains have a natural tendency to focus on the negative. This is called negativity bias. To counteract this, I practice gratitude every day. I use a dedicated journal where I write down, for five minutes, everything I'm grateful for. It could be a simple cup of hot tea or a smile shared. The key here is consistency: each day, I take the time to focus on what's going well. This gradually transforms my perspective and brightens my day.
2. Eat simple, nutritious foods
Diet plays a crucial role in our mental well-being. I try to limit foods that promote inflammation, like sugar or alcohol. To do this, I prioritize home-cooked meals, which allows me to control exactly what I consume. When I do eat out, I do my best to avoid processed foods. By eating a natural, balanced diet , I nourish my body and mind.
3. Move every day
Exercise is a true ally for regulating mood and stimulating neurogenesis (the creation of new connections in the brain). For me, this often involves a daily walk in the fresh air. It's a simple activity, but so beneficial, especially if it includes some natural light. Whether it's yoga, strength training, or simply a walk, the key is to move in a way that makes me happy.
4. Spend time with loved ones
I make a conscious effort to cultivate authentic relationships with the people I love and trust. This emotional support is a powerful buffer against stress and reduces the risk of depression. Spending quality time with my loved ones nourishes my heart and even extends my longevity. These shared moments have become essential for my balance.
5. Prioritize restorative sleep
Sleep is non-negotiable. I make sure I get between 7 and 9 hours of sleep every night because that's what my body needs to recover. One trick that's really helped me: avoiding scrolling through my phone before bed. It disrupts sleep and decreases my productivity the next day. Getting enough sleep is one of the greatest gifts I can give myself.
