At a time when innovation and diversity can be particularly fashionable, it’s no surprise that many may see the idea of sticking to a routine as a pass.
Multiple studies have shown that establishing routines filled with healthy habits is a great way to move your day forward more efficiently while spending your mental energy and even willpower in the process. A 2015 study on habitual psychology found that people can rely more on habits when stressed, suggesting that building healthy routines can help people maintain physical, mental, and emotional health during stress.
1. Sleep
Although 10-18% of adults in the United States suffer from long-term sleep problems, this number jumps to 65-90% of people with depression and more than 50% of people with general anxiety disorder. 65% of people with depression had sleep problems before. Addressing sleep problems can reduce the symptoms of mental health conditions and given sleep problems are a risk factor for mental health conditions, it can help protect your mental health.
2. Self-empathy
A disposition that tends towards self-criticism or perfectionism can be a risk factor for anxiety and frustration. These may include what you need to be perceived to be perfect, an inability to accept faults within yourself, intense self-verification or expectations of others, and an unrealistic feeling about your ability to meet them.
3. Social connections
We need social connections for success from the moment we are born. In a recent study led by Harvard researchers, we wanted to understand what could protect us the most from the frustration we have in our control. After analyzing more than 100 potential elements, they found that social connectivity is by far the most important defensive element.
4. Practice
Practice is an important factor in preventing stress since sedentary lifestyle is a risk factor. One study found that 15 days of strenuous exercise significantly prevented depression. Another study found that 12 weeks of vigorous exercise reduced symptoms by 47% in 30 minutes, three to five times per week.
5. Nutrition
A lot has been written on food and mood links. We have so many neurons and neurotransmitters in our gut that it has been dubbed the “second brain.” In fact, 95% of the serotonin we produce is from the intestinal neurotransmitter. Lots of vegetables Dietary foods (like Mediterranean foods) Vegetables, whole grains and your brain fatty fats are generally associated with a 25-25% reduced risk of depression compared to the Western diet which is higher than sugar, processed foods, and dairy.
6. Meaning and purpose
No list can be complete without leaning towards money and purpose. If we struggle with moods and negative emotions, it is especially important to define happiness for ourselves, as Victor Frankl Mans in Search for Mine writes: “For success, like happiness, cannot be followed; It must be followed. It’s hard to control “happy”. It’s much easier to control “meaning”.
7. Mindfulness
Through mindfulness, you can change how you relate to difficult thoughts and feelings. Many assume that with endless practice, they still have difficult thoughts and feelings, but they can observe them from a greater distance and believe it a little less as true. One study found that after eight weeks of mindfulness exercises, practitioners further increased the concentration of gray matter, which is associated with emotional control, among other benefits. Mindfulness is not a cure, but it can be a very helpful tool in overcoming the challenges you face.
Final Words
For those with a busy schedule, taking the first thing off in the morning is a great way to make sure they practice that day. Exercise has proven to have a positive effect on such moods and can help reduce symptoms of depression and anxiety, so it is a matter of priority. Your physical activity may include a morning run, no need to do it. If you are short on time, even stretching and some jumping jacks can give you a chance to bleed.
Practice releases endorphins, which help reduce stress and anxiety; In the morning, it can contribute to a calming feeling that helps guide the first part of your day.
Whether you have 5 extra minutes or more hours each morning, a routine helps people set themselves up for better mental health throughout the day. Choose morning activities that allow you to work rather than yourself. And if you find that you are struggling with mental health symptoms that interfere with your well-being and daily activities, go to a licensed and sympathetic mental health professional