After struggling with anxiety most of my life, I’ve come to the realization that my mental wellbeing directly correlated to my physical and emotional health. In fact, when I let one area slip, the others quickly followed. For example, when I felt most anxious, it was because I did not move my body or ate poorly…which quickly led to depression and feeling bad about myself. It was a downward spiral that I had to constantly climb out of. To think of your mental health as separate from your entire being would be a mistake.
After testing and failing to maintain healthy mental habits in my life, a pattern emerged. There were a few daily practices that have contributed the most to my overall happiness and peace in the long term. I would love to share the top 5 practices that have garnered the most positive impact for me. I hope these will serve you on your mental health journey.
1. Gratitude conditioning
From the moment you wake up, think of as many things you’re grateful for (I like to think of at least 10 while my coffee is brewing). This morning ritual creates a mindset towards gratitude, and immediately wires your brain to pay attention to all the blessings you have received and will receive.
2. Release of negative mind baggage
Throughout any given day, we may experience negative interactions and thought patterns that can create a sort of inner “mind baggage”. If we allow these seemingly minor negative thoughts to accumulate over time, without intentionally clearing it away, it begins to wear away at our mental health and energy. At the end of each day, I create a written list of everything that I was bothered, upset, triggered by that day. Then, I create a “resolution plan” for each item. If I was bothered by something someone said, my resolution plan would be to either commit to having a conversation or reframing the experience to release the thought immediately. Or, if I was disappointed that I didn’t get everything I wanted to get done, my resolution plan would be to forgive myself, writing reassuring words that I can try again tomorrow, and releasing any guilt. Having a nightly practice of intentionally letting go of mental baggage not only helps with sleep, but allows us to clear away negativity immediately without allowing it to fester and harm our mental health.
3. Intentional boredom
Modern life gets so overscheduled, from personal and work obligations, we rarely create space to listen to our inner voice. It’s no accident most people do their best thinking in the shower or on long drives, there’s nothing to do but be silent with their thoughts. I’ve integrated 1–2 full days of intentional “boredom” a week. Usually on a Sunday, I block off the entire day, make no plans or obligations with anyone, and release myself of any work obligations. It’s in this quiet blank space, I’ve found the most peace and creativity. Intentionally creating time to be bored, gives our minds a break from “doing” and we can just focus on “being”.
4. Reframe our relationship with technology
Computers and phones are ever present in our lives, but it often exacerbates anxiety, stress, and mental exhaustion. However, we have a choice to create boundaries with our devices, and take control of its role in our lives. Some effective ways to integrate this in daily life: No-tech time during meals or quality time with friends/loved ones, keeping your phone on airplane mode overnight, not checking your phone in the middle of the night or first thing in the morning, disabling all non-essential alerts on your phone or computer (ie, social media), and setting screen time limits.
5. Movement as therapy
It’s no secret that there’s a strong connection between the mind and body. Sometimes the healthiest thing we can do for our mental health isn’t mind-related at all, but to use our physical body as a mechanism to process emotions and disrupt thought patterns. Dancing, running, exercising, or any other form of body movement can help us move away from overthinking, and use our bodies to boost endorphins, get into flow states, and invite more joy into our lives.
