We all know how important our physical health is. You can barely visit social media without seeing an advert or posts about how to live healthily.
Although mental health is getting more attention, putting steady effort into boosting mental health habits can, unfortunately, feel harder to do.
Just like a garden, our mind does well when we care for it regularly and thoughtfully. It doesn't need huge, one-time actions but small, ongoing habits that become part of your day.
Sticking to the garden analogy, when do plants flourish? When you rain litres of water on them once every six months, or small amounts of water every week?
At Dr Kate Hamilton, we're not gardeners or fitness coaches, but we help people take better care of their mental health.
One such way is by sharing easy-to-do tips and tricks supporting your mental health. But remember, the more regular these practices become, the more they will help.
Your mental health is the foundation upon which you build a happy life.
When we actively work on boosting mental health habits, we invest in our capacity for resilience, clarity, and emotional balance.
These habits aren't chores. They're powerful tools to help you manage stress, improve relationships, and feel more satisfied with life.
Research also backs this up. Studies have consistently shown that good mental health is essential for overall health and quality of life. Small, consistent efforts can lead to significant long-term benefits.
Ultimately, a healthy mental state makes you better equipped to handle life's ups and downs.
Adding new daily habits is not an easy feat. Even more so if you already have "bad" habits in place. Having an extra glass of wine or watching just one more episode after a difficult day can provide immediate relief. But what's the actual long-term cost?
To make it easier for you to stick to these habits, there are only two rules you must follow:
Now then, here are a few of our favourite habits to boost our mental health.
Mindfulness apps are helpful, but have you considered the profound benefit of truly quiet, unplanned stillness?
This isn't about trying to empty your mind. It's giving your mind space to wander, think things over, and just be. There is no judgment, goal, or endgame.
How This Works
Try setting aside two 10-minute breaks during your day to simply "do nothing."
You could also write in a journal for a few minutes before bed, maybe about one thing you noticed during your day.
Even doing simple, sensory things, like reflecting on the warmth and smell of your morning coffee, can be a moment of intentional stillness.
This intentional stillness and solitude help us understand ourselves better and alleviate stress.
Being connected to the news all the time, especially as it's often negative, can severely impact your state of mind.
We're not suggesting you avoid the news altogether and be uninformed. But be more mindful about your consumption.
How This Works
Choose specific, limited times to check the news. For example, once in the morning and once in the early evening, for no more than 15 to 20 minutes each time.
Pick a few news sources you trust instead of scrolling through endless feeds.
Also, try to find positive or solution-focused stories to create balance.
Discussing current events with a friend or family member can also help you process the information instead of letting it silently build anxiety.
We are sometimes so focused on cultivating our "main" relationships that we forget to take account of the "smaller" ones. These aren't deep, profound conversations but small interactions.
Micro connections are:
These brief, positive social interactions are surprisingly powerful in combating loneliness and fostering a sense of belonging.
How This Works
Give a genuine smile or a short, friendly comment to the person making your coffee, a store clerk, or someone you often see.
Send a quick text to a friend just to say you're thinking of them.
These small connections remind us we are part of a larger community.
As adults, we often dismiss play or creative activities as frivolous. But doing things just for fun, without worrying about being good at them, is vital for stress reduction, cognitive flexibility, and sparking joy.
How This Works
Spend a little time each week on a hobby you like, or try something new just for fun. This could be drawing, listening to music with intent, learning a simple craft, or just letting yourself be silly.
The important part is enjoying the activity itself, not how well you do it.
Play offers significant mental health benefits for adults as well, like boosting creativity and emotional expression.
Sometimes, a big task can feel overwhelming, and you just don't know how to start. In these cases, we tend to either avoid the task altogether or plunge in, forcing ourselves to make a dent.
Both these options cause stress, and the latter can move things along slowly.
Constructive procrastination helps you shift your focus briefly while moving forward.
It's not endlessly scrolling through social media or passively watching TV, but doing something constructive instead of the "big" task.
How This Works
Say you're given a major report to do and feel overwhelmed.
Don't let yourself be dragged into a flat spin, and don't do nothing.
Spend about 15 minutes on a quick and easy task, like organizing your desk, responding to emails, or meal prep.
This creates a sense of accomplishment and reduces the feeling of being stuck, building momentum for the larger task. It also gives your subconscious mind time to consider the project.
While the active habits above are important, some basic lifestyle choices help create a supportive environment for them to thrive.
While boosting mental health habits can greatly improve how you feel, sometimes these efforts aren't enough.
If you find that:
Asking for help is a sign of strength.
At Dr. Kate Hamilton, we offer understanding and private online therapy.
With extensive experience in clinical and forensic psychology, we provide support for various challenges and situations:
Investing in your mental health is one of the most valuable things you can do for yourself.
Book your therapy session today.
You deserve it.
Disclaimer: This blog post is intended for educational purposes only and is not a substitute for professional mental healthcare advice. Always consult a qualified healthcare provider before starting any new medication or therapy. Dr. Kate Hamilton is not responsible for any injuries or damages resulting from using the information provided in this post.
