Boost Your Mood: 7 Simple Daily Habits for Mental Health

As the days grow shorter and temperatures drop, many individuals may start to experience feelings of sadness or depression. In recognition of World Mental Health Day on October 10, mental health professionals are highlighting simple, achievable habits that can improve overall well-being. These small changes can be implemented daily, helping to uplift spirits during the colder months.

Experts emphasize that forming new habits does not require drastic changes. According to Keira Wallis, Head of Clinical Operations at Healix, setting small, realistic goals can help reduce feelings of overwhelm. She notes that these goals can make larger tasks seem more manageable, ultimately enhancing clarity and focus.

Seven Daily Habits for Improved Mental Health

1. **Move Your Body for Ten Minutes**
Engaging in physical activity—even for a short duration—can significantly impact mental health. Dr Ravi Gill, a practitioner psychologist, asserts that even a brief walk or simple stretches can elevate mood and energy levels. Regular movement lowers cortisol, the body’s stress hormone. Consider incorporating ten minutes of physical activity into your daily routine, whether it’s walking to a nearby café or taking a brief stretch break every hour.

2. **Increase Exposure to Natural Light**
With less daylight during winter months, many individuals may experience a deficiency in vitamin D, which can lead to low mood. The National Institute for Health links vitamin D deficiency with symptoms of depression and anxiety. Dr Brendon Stubbs, a physiotherapist, recommends using daylight exposure as a form of mindfulness. A brisk outdoor walk during daylight hours or simply standing by a window can help boost mood and provide the necessary vitamin D.

3. **Schedule Regular Mealtimes**
Establishing a consistent routine can enhance mental clarity. Dr Martha Deiros Collado, a clinical psychologist, suggests making dinner a central part of the day by cooking meals at the same time each evening. This consistency fosters a sense of grounding and can turn mealtimes into highlights of the day.

4. **Connect with Nature**
Research shows that engaging with nature can improve mental health. Professor Miles Richardson from the University of Derby highlights the benefits of simply observing flowers or enjoying the presence of birds. Spending a few moments appreciating nature can provide both immediate and long-term mental health benefits. Observing three positive elements of nature each day can enhance mood and overall well-being.

5. **Practice Grounding Techniques**
When feelings of anxiety or stress arise, Dr Charlotte Akinyemi, a clinical psychologist, recommends the ‘54321 technique.’ This method involves identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This practice can effectively calm racing thoughts and help individuals remain present.

6. **Limit Phone Usage with Apps**
While it may seem counterintuitive, using your phone to reduce screen time can be effective. Apps like Opal can help restrict access to distracting social media platforms. Rhea Freeman, an author and wellness advocate, notes that reducing time spent on social media can lead to increased productivity and lower anxiety levels.

7. **Celebrate Small Wins**
Reducing the tendency to “doom scroll” on social media can improve mental health significantly. Keri Platt, a wellness specialist, advises focusing on small, daily steps towards larger goals and celebrating achievements, no matter how minor. This approach promotes consistency and progress without overwhelming pressure.

These small adjustments can lead to significant improvements in mental health, especially during the colder months. By implementing these habits, individuals can enhance their overall well-being and foster a positive mindset as they transition into the new year.