Mental wellness: Reduce stress, improve mental health with these 6 daily habits

Benefits of sleep: Sleep is essential for cognitive function, mood regulation, and stress management. Poor sleep can lead to irritability, anxiety, and reduced concentration (Image: Canva)

Mental health is a vital aspect of your well-being, influencing how you think, feel, and handle life’s challenges. The pressures of work, relationships, and daily responsibilities can take a toll on mental well-being. While stress is a natural response to life's demands, chronic stress can lead to serious mental health concerns such as anxiety, depression, and burnout.

Just as physical health requires care, so does our emotional and psychological well-being. Stress, anxiety, and depression are becoming increasingly common, making it essential to prioritise self-care, seek support when needed, says Dr Astik Joshi, Child, Adolescent & Forensic Psychiatrist, New Delhi. “Stress has become an inevitable part of life. However, building a few simple yet effective daily habits can help improve mental well-being and reduce stress levels. A structured lifestyle with balanced nutrition, physical activity, and healthy coping strategies plays a vital role in maintaining mental health and emotional wellness," he says.

Dr Joshi suggests 6 habits to add into your daily routine for better mental health and stress relief:

Also read | 9 daily habits for improving mental health: Start with meditation, regular exercise, balanced diet

Create a routine: A structured daily routine creates predictability, reducing uncertainty and anxiety. Having set wake-up times, work schedules, and self-care activities helps the brain stay organised and less overwhelmed. A well-structured day minimizes decision fatigue and enhances productivity, leaving less room for stress to creep in, says Dr Joshi. Set a morning and nighttime routine. Plan your work, exercise, and relaxation time. Prioritise tasks using a to-do list or planner.

Prioritise sleep hygiene: Sleep is essential for cognitive function, mood regulation, and stress management. Poor sleep can lead to irritability, anxiety, and reduced concentration. “A regulated sleep schedule provides the brain with adequate rest and relaxation, ensuring optimal functioning," explains Dr Joshi. Stick to a consistent bedtime and wake-up time. Avoid screens at least 30 minutes before bed. Create a relaxing bedtime routine with reading or meditation.

Physical activity: Exercise is a natural stress reliever that boosts endorphin levels, reducing anxiety and depression. Physical activity also improves blood flow to the brain, improving focus and emotional well-being. “Physical exertion improves oxygen supply to the brain, which is necessary for its optimal function," informs Dr Joshi. Walk for 30 minutes a day. Practice yoga or stretching exercises. Engage in activities like dancing, swimming, or cycling.

Balanced diet: What you eat directly affects your mood and brain function. A nutrient-rich diet helps regulate neurotransmitters responsible for mental well-being. Consuming a balanced diet with adequate micronutrients ensures the brain has the energy required to maintain its functional integrity," Dr Joshi advises. Include leafy greens, nuts, and seeds (rich in B vitamins and magnesium), fatty fish, flaxseeds, and walnuts (rich in Omega-3s) in your daily diet. Add whole grains, legumes, and fresh fruits (to maintain steady energy levels).

Also read | 7 simple ways to boost your mental health

Spend time outdoors: Sunlight exposure and nature-based activities have a direct impact on mood and stress levels. Spending time outdoors boosts vitamin D levels, reduces cortisol (stress hormone), and improves mental health. Spending time outdoors, especially in sunshine, supports necessary biochemical reactions that contribute to a healthy mental state," says Dr Joshi. Take a morning or evening walk. Spend breaks outside instead of indoors. Try outdoor activities like gardening or hiking.

Avoid unhealthy coping mechanisms: While distractions like excessive screen time, alcohol, and unhealthy social circles may provide temporary relief, they can worsen stress and mental health in the long run. “Reducing time spent on unproductive habits such as excessive phone use, substance abuse, and negative social interactions decreases stress and improves emotional well-being," warns Dr Joshi. Engage in hobbies like painting, reading, or journaling. Practice mindfulness or meditation. Surround yourself with supportive and positive people.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.