When life gets to be too much, it’s natural to search for a quick and easy reset button. We live in a world constantly searching for the latest product or “hack” to ease the anxiety of having to take action and make deep change, but when it comes to mental health, there are no shortcuts. Oftentimes, it’s the small and intentional habits that have the largest impact on your life.
Supporting your mental health can include powerful tools such as therapy. While therapy is becoming more accepted and accessible, sometimes the proverbial couch is not enough — at least not in isolation.
Here are five simple habits that can support your mental health outside the therapy room.
1. Adequate Rest
This sounds simple, yet many adults aren’t getting the recommended 7–9 hours of restful sleep. We often don’t understand the importance of sleep, but it impacts mood regulation, memory, and resilience to stress. Even small tweaks to your sleep schedule can leave you feeling sharper, more energized, and better equipped to handle stress. If 7-9 hours aren’t accessible, studies indicate that even just 7-10 minutes of sleep during a nap can significantly increase alertness.1
2. Reduce Stress (i.e. Release Control and Delegate Tasks)
Your life could be feeling like too much because you’re carrying too much. If possible, find ways to delegate or automate tasks, like using grocery pickup instead of shopping in person, or asking a partner or friend for help. Lightening your load reduces stress and creates space for relaxation. This may require you to re-evaluate your relationship with control. That is difficult work, but well worth it! Doing so can enable you to engage in activities that bring you joy, such as creative hobbies in your newfound spare time.
3. Movement
Movement does wonders for the brain. When we sit too long, anxiety can creep in. Adding movement, whether it’s a walk, dance party, or workout, releases endorphins, boosts mood, and gives your mind a reset. Sometimes even a quick change of scenery is all it takes!
4. Eat Healthy, Balanced Meals and Snacks
Eating balanced meals supports not just your body but also your brain. Planning ahead with meal prep, or keeping fresh fruits and veggies on hand, makes healthy eating simpler. A nourishing meal at the end of the day can improve mood and ease decision fatigue.
5. Sunlight and Being in Nature
I offer this at the risk of sounding a little “woo-woo”, but really, touch some grass! Sunlight isn’t only about good vibes; it actually sets your body’s natural clock which helps regulate sleep and energy. Sunlight boosts serotonin, the happy hormone which supports mood and focus.
Studies even link vitamin D deficiency to low mood.2 Bonus points if you pair movement with sunlight. Whether it’s structured like walking, stretching, or exercising outdoors or freestyle, we can all benefit from a few more kisses from the sun (with appropriate sun protection, of course!).
Including these small intentional habits to your day today could support your mental health by supporting your physical wellbeing. These tips can be implemented one by one, by way of “habit stacking” (introducing new habits after reinforcing existing habits in order to improve likelihood of success).
These tools when paired with therapy are the ultimate wellness “hack” or can be the start of a lifestyle overhaul.
1Berk, M., Sanders, K. M., Pasco, J. A., Jacka, F. N., Williams, L. J., Hayles, A. L., & Dodd, S. (2007). Vitamin D deficiency may play a role in depression. Medical Hypotheses, 69(6), 1316–1319. https://doi.org/10.1016/j.mehy.2007.04.001
2Lovato, N., & Lack, L. (2010). The effects of napping on cognitive functioning. Progress in brain research, 185, 155-166. https://doi.org/10.1016/B978-0-444-53702-7.00009-9
