Small Shifts, Big Impact: Simple Everyday Habits to Boost Mental Wellness

Stress, anxiety and grief were some of the commonly observed mental health concerns amongst people of different age groups. These issues can impact an individual's social, occupational and personal life. In severe situations, they can also turn out to be dangerous and life-threatening. Consistent efforts of both the practitioner and client are needed to boost mental wellness.

Suppose one engages in a healthier lifestyle and makes efforts to improve emotional well-being. In that case, these practices can become a buffer against various mental illnesses and improve the overall quality of life.

Understanding Mental Wellness

Just like there are concerns related to the physical body, similarly, mental health-related concerns can also influence an individual’s life. Here is a hypothetical example to better learn about mental health:

If an individual is working around the clock and the work involves a lot of bodily movement, then after a certain point, one experiences physical health concerns like body pain and muscle strain. Similarly, some mental health concerns due to working for most hours of the day continuously with no break can include feeling very stressed, emotionally exhausted, and finding it difficult to balance work and home life.

What Does Mental Well-Being Really Mean?

The following components can be used for a better understanding of the concept of mental well-being:

1. Optimal health (physically and behaviorally)
2. Purpose of life and contentment
3. Engagement in work and recreational activities

Why Small Shifts Matter More Than Big Changes

When you seek support from a mental health professional, you might develop some long-term goals and short-term goals. For both these categories, the small habits that you engage in can contribute towards the achievement of the goals. For example:

1. Being regular with medications as prescribed by the doctor
2. Going to hobby class or yoga regularly to observe changes in self
3. Maintaining a to-do list daily to see the results

Everyday Habits That Boost Mental Wellness

There are a lot of everyday habits that can help improve your mental health. One also needs to explore and find the habit that works best for them and suits their preferences. Observation and reflection can be important tools to boost mental wellness.

1. Start Your Day with Gratitude or Mindfulness

Gratitude involves thanking and appreciating all that you have in life. Gratitude can be expressed mindfully, verbally or even through a gratitude journal. Starting your day with gratitude can act as a reminder of all that you are grateful for.

2. Move Your Body, Even for 10 Minutes

You can move your body through many simple exercises, such as:

• Making bed after waking up
• Exercise and walk
• Dancing
• Yoga practise

It becomes important to move your body as physical activity can help improve your mood.

3. Limit Digital Overload and Practice Tech Breaks

A lot of us are constantly watching screens, be it for work or entertainment. This can lead to staring in the eyes, developing poor body posture and in severe cases, addiction as well. You can limit this in many ways, such as:

1. Set a screen time to know the boundaries
2. Explore other offline activities
3. Remove unnecessary applications
4. Take breaks in between long-duration screen time
5. Minimising social media consumption

4. Prioritize Rest and Sleep Hygiene

Rest and sleep hygiene can offer the body some space to relax and rejuvenate. Specific sleep hours as per the body’s needs are essential for both physical and mental health.

5. Practice Self-Compassion Over Perfection

A person may have certain expectations from oneself; however, if one is unable to fulfil those, then there can be feelings of disappointment and hurt. Self-compassion is a beautiful way to overcome these feelings. Here are some of the many ways in which one can be compassionate towards oneself:

1. Forgiving one’s mistakes
2. Not feeling guilty for taking rest
3. Setting healthy boundaries

The Science Behind Small Shifts

With the vast number of people experiencing mental health concerns, researchers and mental health professionals are seeking evidence-based methods to support individuals. One such recent development is the rewiring of neuronal connections that explains how small shifts can lead to meaningful changes.

How Habits Rewire the Brain

Mental health disorders such as depression are associated with changes in certain parts of the brain. This can lead to increased negative thoughts, overthinking and feeling low. Pharmacotherapy and electroconvulsive therapy are known for reducing the symptoms of depression through rewiring of the brain. In this case, being regular with medication becomes essential to observe positive changes.

Overcoming Common Barriers to Mental Wellness

Here are some of the common barriers to achieving healthy mental wellness:

1. Stigma associated with seeking mental health support
2. Extreme social media consumption that may lead to addiction
3. Decreased motivation level and confused about next steps

When Motivation Feels Low

In case you or a loved one who is trying to enhance mental health struggles with low motivation then here are some aspects that you can explore:

1. Eating healthy foods that boost mental health
2. Sharing about thoughts through writing, art, etc
3. Joining a support group to learn others’ journeys

Dealing with Stress and Overwhelm

Stress management is a process that can require efforts, patience and consistency. It can be done through diverse ways based on the concerns and goals. For example, for someone eating foods that boost mental health might be very useful whereas for someone else journaling may help release stress.

You can overcome stress with the help of the right mental health professional and the right set of techniques that work for you!

How to Build a Sustainable Mental Wellness Routine

A sustainable mental wellness routine can be built through many ways such as:

1. Prioritising healthy eating and sleeping patterns
2. Taking breaks and allowing the body to relax
3. Staying connected with those who make one feel safe

Conclusion

Females can experience mental health concerns such as Post Traumatic Stress Disorder, Generalised Anxiety Disorder and Panic Disorder. Athena OKAS is designed with the aspiration to help females cope with stress and improve their quality of life. It is a female-centric mental health center in Gurgaon.

Here you can find complete medical supervision that focuses on the client’s mental health. We ensure the small shifts that the client is making towards a healthier wellness become fruitful. You can learn more about our services by calling us at +91 9289730444, and we shall put our best foot forward to support you!

Frequently Answered Questions