I was diagnosed with anxiety and depression in 2018, and put on antidepressants soon after. Millions of other people are also struggling with the same issues I am. I’m a devout advocate for getting help, whether it be therapy, medication, or both. I’m not ashamed to talk about my mental health struggles, and I think society should make that topic less taboo. Everyone deserves to feel good, and there should be no shame in seeking the help to feel that way. However, I also believe that lifestyle plays a role in the way we feel, both physically and mentally. I’ve compiled a list of 10 habits that can help manage symptoms of the mental health issues that are so prevalent in today’s society. While I’m not saying that these activities can cure any mental illnesses, I do think that they can be helpful in managing them, and hopefully making you feel somewhat better.
Journaling
I first started journaling right after my dad died in 2011. It allowed me to get all my thoughts and feelings out into the universe without feeling ashamed. Ever since then, it’s remained a pretty consistent habit throughout my life. Journaling can take many forms: brain dumps, structured prompts, lists- however you want. You do what’s best for your own mind. Personally, I like to start off my day with a few simple affirmations and five things I’m grateful for. It really sets up my day for success.
Deleting social media
The world we live in is so connected. You can chat with your family that lives all the way around the world and make friends with someone you’ve never even met in person. Though social media can be a powerful tool, it’s no secret that it can also be a destructive weapon. Kids these days are even more anxious and depressed than they were before the internet existed. Pictures can mislead people into thinking they’re “real life,” when in fact that photo was actually professionally edited and touched up. In addition to these highlight reels, users can leave nasty, hurtful comments that are destructive to one’s mental well-being. Deleting social media takes out one toxic source of negativity. You don’t have to delete it forever; just do it long enough to feel good. I mean, do you really need to see what the girl who bullied you in middle school is up to nowadays? Probably not. If, for some reason you have to stay on social media, be mindful of the content you consume and unfollow anyone that makes you feel bad.
Going outside
I will preach this until the day I die: nature is healing. The sun’s warm rays just feel so comforting. The sounds of animals are so relaxing. And, grounding your body into the earth connects you with nature in an intimate way. Going outside forces you to unplug from your work. It’s a nice break, and a good way to clear your head from whatever is bothering you in life.
Daily physical activity
Research has shown that daily physical activity minimizes symptoms of depression and can even reduce the risk of depression developing in children and adults. A lot of people I know refuse to workout because they don’t like lifting weights or going on a run. I’m a firm believer that there’s some sort of activity out there for everyone. Though I myself am a gym rat and martial artist, I know that’s not everyone’s style. You can go walking, hiking, swimming, yoga, pilates, barre, tennis, cycling- there are so many options. You just have to commit to finding what you love. It doesn’t have to be intense. We’re exercising to improve the quality of life, so you might as well choose an activity that excites you (or that you don’t completely hate).
Do something you love
Doing something you thoroughly enjoy everyday is a good boost of serotonin. Instead of reaching for your phone anytime you feel bored, go do something you love. Bonus points if it’s something creative like writing or painting, as creativity can reduce symptoms of depression and anxiety and even boost immunity. If art isn’t your thing, I encourage you to still do something you enjoy, preferably something that doesn’t involve your phone.
Releasing tension
Stress is a big factor in chronic disease. It’s really not at all good for your body. It needs to be released in some form or another. This can be through journaling, exercise, or my personal favorite, EFT Tapping. Let all that is bothering you out into the universe. Take a moment right now to do a full body scan and relax the areas where you feel the most tension. Stay mindful throughout your day, continuing to let go of the stress that builds up in your body.
Eat nourishing meals
Nutrition is so incredibly important in the regulation of your thoughts and emotions, especially omega-3 fatty acids. Omega-3 fatty acids are one of my favorite sources of brain fuel and can be found in chia seeds, flax, and salmon. In addition, your diet should also consist of mainly whole, minimally processed foods. Some studies have shown that preservatives and dyes found in many of the foods we consume can worsen symptoms of depression. Always make sure to read the labels of what you put into your body, as certain ingredients can be the culprit behind your mental illness.
Care for yourself
Caring for yourself improves your mental wellbeing. Not only is it relaxing, but showing your body some love can be nurturing. In the world we live in where we always compare ourselves to others, we can be so mean to our own bodies and neglect to show them care. Indulge in your skincare routine, take a bubble bath, get a massage, say some positive affirmations, or do whatever makes you feel good.
Go to bed before midnight
If you’re a night owl, you may want to reconsider the time you choose to go to bed, especially if you deal with some sort of mental health problem. Experts say that going to bed before midnight allows the body to best repair itself, both physically and mentally. Going to bed earlier might be a struggle at first, so start off small. Go to bed 15 minutes earlier than normal, and then slowly build it up to where you’re asleep hours before you normally are. Sleep is crucial to your mental health. You can even add in a weighted blanket or the weighted stuffed animal that has taken TikTok by storm.
Gratitude
Even when it doesn’t feel like it, there is still so much to be grateful for. I’m not saying that gratitude will heal depression or anxiety, but it is helpful in managing those symptoms. Life may be tough, but there is always something to be grateful for.
I know that some days, even the thought of getting out of bed feels nearly impossible. I’ve been there many times myself. I do advocate for seeking professional help, but I also know that lifestyle actions also contribute to the way we feel. These habits won’t cure anything, but hopefully they will push you in the direction of feeling better, with the help of therapy and medications.
