Mental health issues can be complex. They involve ways of thinking about ourselves and the world that have been ingrained for decades, experiences from our childhoods that maybe still impact us today, and sitting with thoughts and feelings that are uncomfortable to sit with. Therapy is the same - it’s like untangling a ball of yarn and figuring out which thread leads to the next.
And yet I’ve noticed a pattern when working with intelligent, analytical folks: because they enjoy delving into the complex puzzles that are their brains, they overlook the simple things that make a HUGE difference when it comes to mental health.
It can be difficult to believe that such simple things can make that much of a difference, and yet time and time again, I’ve seen folks address these particular factors in their lives and be shocked by the difference that they make. And even if they don't address the issue entirely, they create a much more stable foundation to be working off of when looking at the more complex issues.
The 6 Habits to Start With
So if you’re struggling with your mental health, try starting with these simple things first. You might be surprised by just how much of an impact they can have.
Prioritize Sleep.
This is one where it’s so easy to go “yeah, yeah, I know sleep is important” and yet still not fully take in the weight of just how important it is. This is the absolute #1 place to start if you’re struggling with any kind of mental health issue. I’ve watched clients go from treating sleep as a luxury to treating it as a non-negotiable, and reap the rewards across all other areas of their lives. We’re talking an absolute minimum of 6 hours a night, with the ideal being somewhere between 7-9 hours each night, based on your individual body’s needs.
Listen to Your Body’s Basic Needs.
Eat when you’re hungry, drink water when you’re thirsty, and go to the bathroom when you need to. Be honest with yourself - how often do you override your body’s needs because you’re tending to something or someone else? Here's the catch: when you teach your body that its basic physiological signals will get ignored, it doesn't just give up on hunger and thirst. It gets quieter about everything, including the more nuanced signals that tell you you're anxious, or overwhelmed, or that something's wrong before you can name it.
I've had clients who couldn't identify what they were feeling in session, and change came not from thinking about it more, but from starting to notice and respond to things like a full bladder or an empty stomach. So even if it means creating post-it note reminders, or setting alarms to go off on your phone, do what you can to make sure that you’re tending to your basic needs.
Turn Off Phone Notifications.
I often get looks of shock when I suggest this one to clients, but it wasn’t actually that long ago when we didn’t have constant access to our devices, and therefore to everyone and everything in our lives. Our brains aren’t built or designed for that level of stimulation and interruption, and yet we don’t often recognize the toll that it’s taking, given how much of a norm it’s become. It might be difficult to do at first, but taking this one step can be a game changer in regards to energy levels and overall mental health.
Use Social Media Intentionally.
I don’t think that folks have to turn off social media altogether to protect their mental health, but there’s a big difference between mindlessly scrolling and suddenly realizing you’ve been on Instagram for two hours, versus intentionally choosing to open the app and look at your favorite accounts for a contained period of time. If you want to check social media, choose a designated time each day to look, and set a timer so that you don’t end up spending more time on there than you had planned.
Move Your Body.
When it comes to mental health, it honestly doesn’t matter what this looks like. What’s important is that you move in some way, shape, or form, and that it’s something that you feel good doing. Options include walking, stretching, dancing, pilates, rollerskating / rollerblading, pickleball, swimming, sports, and so many more. And if you don’t know what you like, then try something and see how you feel about it. If you hate it, you never have to do it again.
Prioritize Daily Time With Your Partner.
If you have a spouse or serious partner, prioritize daily time with them. It’s so easy for the person we care about most to be the first person who gets pushed aside when life gets stressful and busy, so it’s important to make sure that they’re still an active priority. And when I say daily time, I’m not talking about hour-long date nights every day. I mean 15-20 minutes where you’re truly connecting with each other and checking in with the other person. Phones and devices should be on silent and out of reach, and kids should either be asleep or out of the house.
Once you have that down, then try to schedule a date night at least once a month to continue building on that foundation. These steps alone can be incredibly preventative and make both of you feel more content and fulfilled in your daily lives.
These Habits Don't Take Much Time
Notice that the majority of things above don’t take much time. Taking a water bottle to work to have water on hand, or going to the bathroom should only take a few minutes at a time. Turning off notifications and reducing social media will SAVE you time. Moving your body can be as little as 10 minutes a day, and quality time with a partner means 15-20 minutes a day. The one area where you may need to commit more time is sleep, if you’ve been substantially neglecting this area.
There are no guarantees when making these changes, but most of my clients notice at least some improvement when they commit to taking these steps. And if you're doing all of it and still struggling, that's just data, not a failure. That's often where the deeper work starts, and I'm happy to help you with it.
Hi, I’m Amanda. I’m a psychologist in Bloomington, Indiana providing counseling and therapy services to analytical professionals who are questioning their life choices. Please reach out if you have any questions or would like to schedule an appointment.
