3 Everyday Habits That Could Be Impacting Your Mental Health
By Christina Zambrano, LPN
When we think about what affects our mental health, we often focus on major life events—losing a job, ending a relationship, or grieving a loved one. But what about the small, daily habits that go unnoticed? These seemingly minor routines can have a significant impact on your well-being. Here are three common habits that might be negatively affecting your mental health and what you can do to change them:
1. Skimping on Sleep
Sleep isn’t just about rest—it’s essential for mental and emotional well-being. Poor sleep can affect cognitive function, mood, and behavior. If you’re not getting enough quality sleep, you may find it harder to manage stress, control emotions, and stay focused. Chronic sleep deprivation can also increase the risk of anxiety and depression. Additionally, poor sleep can weaken your immune system, contribute to weight gain, and exacerbate symptoms of existing mental health conditions.
Try this: Establish a consistent sleep routine by going to bed and waking up at the same time every day. Create a calming pre-bedtime ritual, such as reading or taking a warm bath, and ensure your bedroom is cool, dark, and free of distractions. Limiting caffeine and screen time before bed can also improve your sleep quality.
2. Leading a Sedentary Lifestyle
Exercise isn’t just good for your body—it’s crucial for your mind. Physical activity releases endorphins, which are natural mood boosters. Studies show that regular movement can help reduce anxiety and depression symptoms. Yet, in today’s fast-paced world, many of us struggle to find time for exercise. A sedentary lifestyle can lead to muscle tension, poor circulation, and an increase in stress hormones, all of which can contribute to feelings of anxiety and low energy.
Try this: Incorporate movement into your daily routine, even in small ways. Take a walk during lunch, stretch in the morning, or try a quick workout at home. Finding hobbies that incorporate movement is also one way to sneak activity into your daily schedule without feeling like you are working out. Three years ago I picked up chicken keeping and growing a large fruit and vegetable garden that forces me to be active even during the winter months when moods tend to be low! The key is consistency—aim for at least 30 minutes of physical activity most days of the week.
3. Scrolling Through Social Media Excessively
Social media helps us stay connected, but too much screen time can do more harm than good. Research suggests excessive use can contribute to anxiety, depression, and negative self-comparison. The constant exposure to curated, often unrealistic portrayals of others’ lives can lead to feelings of inadequacy and lower self-esteem. Additionally, social media can be a major time drain, reducing productivity and taking time away from meaningful, in-person interactions. The blue light emitted from screens can also disrupt your sleep cycle, making it harder to get restful sleep at night.
Try this: Set time limits on your social media use, turn off unnecessary notifications, or remove apps from your phone. Instead, engage in offline activities that bring you joy, such as reading, hobbies, or spending quality time with loved ones. If you find yourself reaching for your phone out of habit, try substituting that urge with deep breathing or mindfulness exercises to help refocus your mind.
Take the First Step Toward Better Mental Health
Breaking these habits can make a big difference in your mental well-being, but sometimes, professional support is the best way to create lasting change. At Stress & Anxiety Services, we specialize in helping individuals manage stress, OCD, and anxiety. Our compassionate team is here to provide personalized strategies to help you replace negative patterns with healthier ones.
Don’t let these habits control your mental health—take charge today. Contact us to schedule your first appointment and start your journey toward a healthier mind.
