Have you ever wondered what healthy habits to add to your to-do list? Taking care of your mental health is essential, and a great way to do so is by building new healthy habits. When you maintain them regularly, they gradually become a part of you.
Here are 8 healthy habits to improve mental health, as recommended by experts from the mental health-focused YouTube channel Psych2Go, which has over 12 million followers:
1. Maintain good posture
Stretch your muscles and stand confidently upright. According to a study published in the Journal of Behavior Therapy and Experimental Psychiatry, maintaining good posture can reduce fatigue and increase positive feelings. Preliminary findings suggest that good posture helps reduce negative self-focus and improves mood in people with mild to moderate depression. So, check your posture right now!
2. Practice positive thinking
Research shows that your thoughts about yourself have a strong impact on how you feel. To counter negative emotions, replace them with positive thoughts. Psychologist Patricia Harteneck explains that if you perceive yourself and your life negatively, you’re more likely to interpret experiences in a similar light. Instead, use positive language to boost your self-worth. For example, instead of saying, “I did terribly on my math test,” think, “I’ll study harder and do better next time.”
3. Take walks in nature
Just five minutes of exposure to nature can enhance your mood, health, self-esteem, and mental state, according to research published in the Journal of Positive Psychology. Walking under a blue sky, feeling soft grass under your feet, or enjoying warm sunlight on your skin is a great way to refresh yourself.
4. Hug someone
Sometimes, all you need is a hug. Research from UCLA reveals that the hormone oxytocin – often called the “cuddle hormone” – is activated during hugging, kissing, or physical contact. This hormone improves optimism, self-esteem, and stress management. A tight hug can be a wonderful way to boost mental health.
5. Spend time with pets
If there’s no one to hug, play with your pet. A 2019 study found that just 10 minutes of petting a cat or dog significantly reduced cortisol, the stress hormone, in university students. So, the next time you go for a walk in the park, bring along your furry friend.
6. Exercise
Exercise is not just good for your physical health – it’s great for your mind, too. According to the Mayo Clinic, physical activity releases endorphins, the brain’s natural “feel-good” neurotransmitters. A short walk with your dog in nature is sure to bring incredible benefits.
7. Get enough sleep
A deep, restful sleep of 7–8 hours each night is essential for recharging your body. According to the Sleep Health Foundation, about 60–90% of people with depression also experience insomnia. Insufficient sleep not only leaves you feeling sluggish but also has long-term negative effects on mental health.
8. Keep a gratitude journal
Expressing gratitude can create positive changes in your mental health. Psychologist Patricia Harteneck encourages everyone to maintain a gratitude journal, noting things they are thankful for each day. This practice enhances happiness and improves your mental state. Try starting your morning by writing down one thing you’re grateful for, and end your day with a few more before going to bed.
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