5 small daily habits to support your mental health

ARTICLE

01 August 2024

3 min read

From practising positive self-talk to looking up into treetops, we explore five simple activities you can add into your daily routine to boost your mental wellbeing.

On its own, one 30-minute Pilates class might not feel like a vital activity for good mental health.

But combined with other day-to-day habits, like a regular bedtime and that mid-morning coffee with a colleague, it becomes part of a healthy routine of small somethings that can help you feel productive, creative, and socially connected – even when life gets crowded.

In fact, one recent UK study of nearly 300,000 people found that people who practised at least five healthy habits cut their risk of depression by 57%¹.

Here are five small habits you can try adding to your daily life to stay mentally healthy.

1. Practise mindfulness

Mindfulness is about awareness. It asks us to observe our thoughts and feelings without judgement to better understand our moods and mental state.

Simply, the mental health benefits are endless. Mindfulness can boost learning, decision making, and problem solving, and it can even reduce pain and treat depression². It can also help us make healthier choices – including sticking to healthy habits – because it trains us to pay attention to how we feel after a workout, for example, or how our body reacts to different foods³.

As Layne Beachley says, “The best part about mindfulness is you don’t have to make time for it – just use the time you have.” This means you can be mindful when you’re cooking, eating, commuting to work, or even brushing your teeth.

All or Something

The biggest hurdle to establishing a mindfulness habit is getting started, but your mental health will thank you when you do.

Why not have a mindful moment when brushing your teeth tonight? Check in with how you’re feeling in your body and try to notice and name your emotions.

Or download a meditation app and get started with a guided program. You may even be able to link it to your AIA Vitality account and earn up to 75 AIA Vitality Points per week (up to 2,000 Points per membership year).

2. Make time to move

Exercise can do wonders for your mood. It produces endorphins, the ‘feel-good’ hormones that naturally relieve pain and stress⁴, so it can leave you feeling relaxed, positive, and full of energy. It’s also been called ‘meditation in motion’⁵ for the way it helps you shed daily stress.

The key is finding forms of movement you enjoy – whether that’s Pilates at home, a new running habit, team sports, or even stretching before sleep – and scheduling them into your calendar so that daily exercise, whatever the size, becomes routine.

Why not go all in and get rewarded for your movement? By tracking your physical activity: steps per day, heart rate, speed, or calories burned on compatible fitness devices and apps or visiting one of our partner gymss, AIA Vitality members can earn 50 or 100 Points per day (based on the type of activity). That’s mood and Points, boosted.

3. Connect with a friend

Humans are social animals: being around others plays a crucial role in our mental wellbeing. In fact, poor social support has been linked to depression, loneliness, and an increased risk of alcohol use and cardiovascular disease⁶.

Try to check in daily with someone close to you, whether that’s a coffee date with a colleague, a walk with a friend, or a text message to a family member. Use the time to check in on their mental state as well as share how you’re feeling. This will help to strengthen your emotional support system.

4. Get outside

Spending time outdoors is just as important for adults as it is for children.

Exposure to nature can improve brain function, lower blood pressure, and strengthen mental wellbeing⁷. One UK study into the mental health benefits of our relationship with nature showed that people with a strong connection to nature are likely to report feeling that their lives are worthwhile – and that simply noticing nature, like looking up at trees or watching a nature documentary indoors, supports mental wellbeing⁸.

Make sure to go outside and get fresh air every day, even if it’s just on a stroll through your local park. Think of it as a breather for your brain – a circuit breaker to reset your mind and calm any busy thoughts.

5. Try positive self-talk

Positive self-talk is an internal dialogue you can use to boost your motivation and confidence.

We all have an internal dialogue – the natural process through which we communicate with ourselves. Studies have found that self-affirmations, such as “I deserve to feel excited” or “I’m good and getting better every day”, can be effective strategies to cope with your emotions, mental stress, and even anxiety around doing a speech or presentation⁹.

Try incorporating positive self-talk into your daily life. It might feel a bit strange at first, especially if you aren’t used to it, but actively using positive self-talk can help you face challenges and put things into perspective.

Adding these five small habits into your day-to-day routine, and regularly checking in with your mood and emotions, are great ways to support your mental wellbeing throughout the year.

If you find you’re facing bigger or ongoing mental health challenges, speak to your GP. AIA Vitality members have access to online, self-guided mental health resources via the Mental Wellbeing Benefit on the AIA Vitality app. This includes access to our partner program Togetherall, a safe and anonymous online social support community, moderated 24/7 by mental health professionals. For more support, check out the resources and tools from the Black Dog Institute and Headspace.

Footnotes

¹ https://www.nature.com/articles/s44220-023-00120-1

² https://theconversation.com/meditation-and-mindfulness-offer-an-abundance-of-health-benefits-and-may-be-as-effective-as-medication-for-treating-certain-conditions-195276

³ https://newsinhealth.nih.gov/2021/06/mindfulness-your-health

⁴ https://www.health.harvard.edu/staying-healthy/exercising-to-relax#:~:text=Exercise%20reduces%20levels%20of%20the,natural%20painkillers%20and%20mood%20elevators

⁵ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

⁶ https://www.verywellmind.com/social-support-for-psychological-health-4119970

⁷ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125471/

⁸ https://www.mentalhealth.org.uk/our-work/research/nature-how-connecting-nature-benefits-our-mental-health

⁹ https://www.medicalnewstoday.com/articles/positive-self-talk#benefits

Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
Copyright © 2024 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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