Table of Contents
Here are 10 things that have massively improved my mental health in the last few years.
🧘 Being Present
Every day we have an endless stream of thoughts.
What should I eat for lunch? I wish I’d said more during that meeting. I want that nice car. I need to buy a present for my friend.
All of which are distracting us from the present moment.
The thing is, our thoughts are often focused on the past or the future, even though we have no control over either of these things – the past is over and the future is yet to come.
So, we are stuck in this endless cycle of wasting our mental and emotional energy on things we can’t control, which I’ve found to have a huge negative impact on my mental health.
Like, when I focus on the past, I often feel some level of guilt, regret, resentment, or sadness at what I’ve said or done. There’s some sort of pain that drives me to think and act in a negative way.
And when I focus on the future, I often feel anxious, tense, stressed or worried. For example, I’ll overthink a meeting I’ve got coming up or get stressed about an important deadline that’s approaching. My mind races with ‘what if’ scenarios and potential outcomes that may never even happen.
But focusing on the present helps me to notice the simple joys of life that I used to overlook. The taste of my morning coffee, the warmth of the sun on my face, the sounds of birds chirping outside by window.
These small moments of awareness have a profound impact on my overall well-being.
😴 Quality Sleep
I’ve always been the sort of person who tries to squeeze more and more stuff into my day. And one thing I’ve regularly experimented with over the last few years is cutting my sleep in order to get more done.
But, I’ve come to realise this approach is massively counterproductive.
By sacrificing sleep, I was essentially depriving my mind of the essential rest it needed to function optimally.
In particular, I found my overall mood was significantly lower when I got just one or two hours less sleep.
This is actually something that Matthew Walker talks about in his book Why We Sleep.
One of the key points he emphasises is how sleep deprivation affects our emotional stability. When we don’t get enough sleep, the amygdala, the part of our brain responsible for processing emotions, becomes overactive. This leads to heightened emotional reactivity and a reduced ability to regulate our emotions effectively. As a result, we become more prone to irritability, anxiety, and even depression.
Plus, bad sleep disrupts the balance of neurotransmitters in the brain, like serotonin and dopamine, which are crucial for mood regulation. When we lose out on sleep, our serotonin levels drop increasing the risk of depression and anxiety. And disrupted dopamine production make it harder for us to feel motivated, contributing to a general sense of dissatisfaction too.
☠️ Removing Toxic People
Over time, I’ve realised that the people I surround myself with has a profound impact on my mental and emotional well-being. And I make a pretty big effort nowadays to avoid toxic people – those who are consistently negative, manipulative, or draining. – with a barge pole.
The toxic people in our life are those who might be overly critical, constantly complaining, or making us feel guilty or inadequate in some way. These interactions can leave us feeling exhausted, anxious or emotionally depleted.
And for a long time, I tolerated this behaviour. I thought it was somehow my responsibility to help or change them in some way. But, this only ever led to more frustration and unhappiness.
This is why it’s so important to set boundaries and making it clear what you will and will not tolerate.
For me, this meant having honest conversations with friends and family about how their actions were affecting me. And, in other cases, it involved gradually distancing myself from those people.
Honestly, the process of removing toxic these people from my life wasn’t easy, but the benefits on my mental health were pretty immense. I quickly noticed an uptick in my mood and energy levels. Plus, without the constant negativity and stress of those around me, I was able to create a healthier, more positive environment for myself.
☀️ Stepping Outside
One of the simplest yet most transformative changes I’ve made to improve my mental health in the last year or so is making it a priority to spend more time outside.
I used to spend almost every waking hour sat at my desk, except maybe to go to the gym and meet up with some friends. But, I realised that this just made me feel pretty isolated and disconnected from the world around me.
This is actually something Andrew Huberman talks about a lot.
Basically, spending time outside exposes us to natural light, which helps regulate our circadian rhythms and boosts our overall mood.
In particular, getting sunlight in our eyes first thing in the morning is crucial for our mental health.
Studies have shown that morning sunlight exposure can improve sleep quality and duration, reduce symptoms of depression, and enhance overall mood and cognitive function. Plus, spending time in nature has been linked to lower levels of stress hormones such as cortisol, which can help reduce feelings of anxiety and improve emotional stability (Ulrich et al., 1991).
For instance, one personal habit I’ve developed is taking short walks in a nearby park in the middle after lunch. This not only gives me a physical break from my desk but also a mental refresh, allowing me to return to my work with renewed focus and energy.
🏃 Exercise
Another vital change that has had a significant impact on my mental health is incorporating regular exercise into my daily routine. For the longest time, I saw exercise purely as a means to stay fit, get hench, and maintain a healthy body, but I’ve lent far more into its mental health benefits too.
For instance, physical activity releases endorphins, also known as ‘feel-good’ hormones, which can significantly boost mood and create a sense of well-being. Plus, exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol, which helps lower feelings of anxiety and stress.
Last year I also decided to run a marathon. The main reason I decided to do this was because I felt as though my cardiovascular fitness was pretty poor, but it also had a huge positive impact on my mental health too.
In particular, I discovered the meditative aspect of running. The rhythmic pattern of my breath and the repetitive motion of my legs created a state of flow where my mind could wander freely or focus on the present moment. This mental clarity and tranquility became a form of active meditation, allowing me to process thoughts and emotions in a healthy way.
🧼 Organising Your Life
For a long time, I struggled with feeling overwhelmed by the sheer volume of tasks and responsibilities I had to juggle. This chaos often led to stress, anxiety, and a sense of being perpetually behind.
One of the most effective strategies I’ve found for dealing with this was to allocate different time blocks for the stuff I had to do in a given day. By designating specific periods for work, exercise, relaxation, and personal time, I created a structured routine that made my days more predictable and manageable.
Beyond this, keeping my physical space as tidy as possible has been a game-changer for my mental health too.
Now, one piece of advice I have is to use the KonMari tidying method. It sounds odd to have a method to tidy, but I like this method because it encourages us to tidy by category – not by location – beginning with clothes, then books, all the way down to sentimental items at the end. Then when deciding what to keep, you only keep the stuff that speaks to the heart, and discard stuff that no longer sparks joy.
By focusing on items that truly bring joy and discarding those that do not, I find that this process becomes a reflection of inner values and priorities which fosters a sense of mindfulness and gratitude for the things we choose to keep in our lives.
🙏 Fostering Gratitude
This brings me on nicely to Fostering Gratitude.
For a long time, I overlooked the power of gratitude, dismissing it as a buzzword often thrown around in self-help books and wellness circles.
But, I decided to give it a try a few months ago, and the results have been fairly profound.
Practicing gratitude involves consciously acknowledging and appreciating the positive aspects of our lives, no matter how small they may seem. This shift in focus from what we lack to what we have can foster a more positive and optimistic mindset. It helps to ground us in the present moment and allows us to see the abundance around us, rather than getting caught up in thoughts of scarcity or dissatisfaction.
I started by adding a section for gratitude in my journal – which I now write using the app DayOne – where I try to write down three things I’m grateful for each day.
At first, it felt a bit forced, but over time, it became a natural and enjoyable part of my routine.
This simple act of writing helped me develop a more positive outlook and made me more aware of the good things in my life that I previously took for granted. For example, I would note the kindness of a friend, the beauty of a sunset, or even the taste of a delicious meal. These entries served as a reminder of the joy and blessings present in my daily life.
❤️ Loving Yourself
We’re all our own worst critics.
I, for one, used to struggle with self-criticism and feelings of inadequacy, constantly comparing myself to others and setting myself unrealistic unexpectations. And all this negative self-talk eroded my self-esteem and contributed to a persistent sense of dissatisfaction.
Things only started to change when I began treating myself with the same kindness and understanding that I’d offer to a close friend. This shift in mindset allowed me to acknowledge my imperfections and mistakes without harsh judgment, fostering a healthier and more compassionate relationship with myself.
In fact, there are really three things that have really helped with my overall mental health here:
- Firstly, reframing thoughts – Whenever I found myself slipping into negative self-talk, I would pause and reframe my thoughts. Instead of saying, “I can’t believe I screwed up again,” I would tell myself, “It’s okay to make mistakes”. It sound a tad cheesy to speak to yourself like this, but it genuinely helped me to reduce the intensity of my self-criticism and gradually build a more supportive inner dialogue.
- Second, making a conscious effort to celebrate my achievements, no matter how small they seemed. This helped me to appreciate my progress and einforced a sense of pride and self-worth
- And, finally, setting better boundaries. By establishing clear limits on what I would accept from others and myself, I created a healthier environment that supported my well-being. This included saying no to situations or relationships that drained my energy and prioritising activities that nurtured my mind and body.
📅 Building Routine
Having a proper routine is such an important thing for me to get right too.
If I wake up and decide not to get dressed or just stay in bed for a bit, I’ll have literally zero energy for the rest of the day. Whereas when I follow a structured routine, I feel energised, motivated, and ready to tackle whatever the day throws at me.
So, a solid morning routine sets the tone for the rest of the day. I start my day by waking up at the same time each morning, which helps regulate my body’s internal clock. And, ater getting out of bed, I make it a point to get dressed, even if I’m not leaving the house. This simple act signals to my brain that it’s time to start the day and boosts my productivity and mood.
Planning my day in advance is another crucial part of my routine. The night before, I make a to-do list of tasks I need to accomplish the next day. Prioritizing these tasks helps me stay organized and ensures that I focus on the most important activities first. By having a clear plan, I reduce the chances of feeling overwhelmed and can better manage my time.
Honestly, it doesn’t really matter what your routine looks like, but consistency is key.
Consistency helps reinforce positive habits and creates a sense of stability, which is crucial for maintaining your mental well-being.
By sticking to a routine, you create a rhythm that your body and mind can rely on, making it easier to navigate the challenges of daily life.
👀 Being Mindful of what you Allow in your Life
Finally, I’ve found that the content I consume, whether it’s through social media, news, or entertainment, has a significant influence on my mental state.
So, I’ve become far more mindful of what I allow into my mind, recognising that not all content is created equal, and some can be detrimental to my well-being.
Social media, for instance, can be a double-edged sword. While it’s a great way to stay connected with friends and family, it can also be a source of comparison, envy, and negativity. That’s why I started by curating my social media feeds, unfollowing accounts that made me feel inadequate or anxious, and instead, following those that inspired and uplifted me.
I also started reducing my exposure to the news. While it’s somewhat important to stay informed, I found that the news often focuses on negative and sensational stories, which can create a sense of fear and hopelessness.
But, either way, by being mindful of what I consume, I’ve created a far healthier mental environment for myself. And this doesn’t mean avoiding reality but rather choosing to focus on content that contributes positively to my life and mental well-being.