Bad Habits that are Impacting Your Mental Health
by Gabbi, Niemi, MSW, SWLC
We all have habits that have formed throughout our lives. Some are helpful, but others can have a negative impact on our health and wellbeing. Below are a few common bad habits that may be impacting your mental health.
Not sleeping enough or getting poor sleep:
Sleep is vital. Sleep allows you to recharge, heal, and consolidate information into memories. Without sleep it is difficult to think, concentrate, and function in your daily life. The National Institutes of Health recommends that adults obtain 7 hours or more of sleep per night. The article states that, “Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death.” (NCBI, 2015)
Spending too much time indoors:
This can be a tricky one during the winter months if you live in an area with cold temperatures and snowy weather, but getting fresh air and sunlight greatly improves your mental health. It is recommended to spend at least 20 minutes outside to reduce stress and improve wellbeing (Time, 2019). So bundle up (if needed) and spend some time outdoors.
Being sedentary/not exercising:
Endorphins are our friends! They boost mood, reduce stress, can relieve pain, and can help regulate sleep (Cleaveland Clinic,2022). Exercise is an easy way to release endorphins. Going to the gym, taking a walk, or even dancing around the house can help. If exercise is difficult to work into your routine, endorphins can also be released by eating, getting a massage, acupuncture, and sex.
Negative self-talk:
We are often our own worst critics, but having an internal dialog that is negative can impact mental health. Be kind to yourself and advocate for your own wellness by shifting your internal dialog towards a positive attitude. Check in with yourself when you notice the negative self-talk. Spend time with positive influences. Practice positive affirmations.
Not setting boundaries:
Boundaries are vital to maintaining mental wellbeing as they allow us to feel safe and secure, communicate our needs effectively, and reduce stress and burnout. You can set any limits you need to and can tailor them to specific relationships, or circumstances. One of the most impactful boundaries is knowing your worth and establishing it with others. It is okay to say no to others. It is okay to ask others to respect your limits and your time. It is okay to advocate for yourself.
