8 Habits To Improve Your Mental Health

Is something feeling off lately and you can’t quite pinpoint what it is? More often than not, it’s your body signalling you to pause, breathe and take care of your mental health. While we are not experts in the field, these are tried and tested tips that work for us…

Find yourself randomly waking up at night or have difficulty falling asleep? Is your body aching in random places and feeling restless? Perhaps, you’re spiralling in daunting thoughts and are overall feeling unmotivated? Trust us, we’ve been there. Your mental health manifests itself physically in more ways than one and the first thing you should do is not panic (easier said than done for those with anxiety!).

Whilst incorporating small lifestyle changes, it’s also key to see the bigger picture – below we’re laying out tips and habits that with time, will keep your mental health in check. And remember it’s okay to not feel okay, and know that everything will be fine, but only if you put in the effort. If you need professional help, don’t shy away from asking for a hand.

Editor’s Note: This post was written to raise awareness about mental health. These tips may improve emotional wellbeing, but will not treat mental health conditions. If you are in need of continued support, treatment or medication, please consult your doctor. If you’re in need of immediate support, please call The Samaritans 24-hour Helpline (+852 2896 0000). 

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Pay Attention To Your Body

You’ve heard it countless times: regular exercise, a solid sleep schedule, time outdoors and a healthy diet is good for us. We know it’s good in principle, the problem is that, in practice, the follow through takes planning and implementing.

Make an effort to focus on one core area of your life that needs attention this month. Whether it’s diet, exercise, sleep, minimising screen time or something else entirely.

Most importantly, recognise how your mind and body feels throughout the process. 

Categorise Your Thoughts

Knowing yourself means understanding yourself. The good, the bad, the wish-I-hadn’t-done-that are all part of it. Truly accepting yourself leads to recognising thought patterns and behaviours. You begin to know your triggers and understand your saviours.

Recognising that you’re feeling “off centre” or “not quite yourself” is half the battle. The next step is realising that most emotions can be controlled. Once you’ve labelled your emotional state as your inner child, you’re free to take care of yourself with the patience and compassion you deserve.

By taking the time to understand our thoughts and be less critical of ourselves, we’re able to stay present through the hard times. When compartmentalising “good” and “bad” thoughts, try to acknowledge that “negative” thoughts are often either future projections or past regrets. Even through difficult times, try to root yourself in the present moment. Take another slow, deep breath and begin to focus on what you can do in the now.

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Turn Your Inner Voice Into A Friend

How we speak to ourselves is a good indication of how we feel about ourselves. We each have thoughts that guide us through the day, but there are times when your “voice of reason” needs some reasoning of its own.

Think about how many times you have told a loved one that you believe in them. Imagine if you showed that same belief and kindness to yourself in your darkest moments.

Stop and consider how you would talk to a friend in the same situation. Try to momentarily adjust your inner monologue to become a dialogue. You’d be understanding, encouraging and – most importantly – you’d listen to what your friend needs. Listening is a form of accepting. The sooner you start checking in with yourself, the sooner you begin training your subconscious mind, and the sooner you turn yourself into a friend you enjoy spending time with.

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Make Time For What Makes You Happy

Whether it’s squeezing in a lunchtime workout, cooking yourself your favourite meal, or downloading a new mindfulness app, take some time to unapologetically put yourself first. The activities that make you happy are the things that enable your best self to thrive.

In our “sorry, running late” lives, there is something so powerful about being in tune with our own wants and needs. Know what you want and work towards it. Also know what you don’t want and make that clear. Your mental state will thank you for investing time and energy into creating positive processes.

Remember all the little things that made you happy as a kid? You’re not too old. It’s not too late. Setting aside clear time for activities you’re excited about will mean you’ll naturally start saying no to things you never intended to prioritise in the first place.

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Give Yourself Small Tasks & Accomplish Them

Some days, it just seems almost impossible to get out of bed, out of your house and out of your comfort zone. But if you stay in the slump, it’s really not doing much for your mental health. While there’s no need to push yourself too hard, give yourself small tasks to do throughout the day, or start with one task a day.

You can start with taking a shower, getting ready, going for a walk and so on. The sense of accomplishment when you actually complete these tasks go a long way. And when you’re ready, slowly face your fears and you’ll eventually realise there’s nothing that can stop you. When the voice in your head says “I can’t do it”, prove it wrong. Also, give yourself a big hug for all you’ve achieved!

Co-Create A Community

Whilst learning to enjoy time alone is necessary for mental stability, relationships are one of the most influential factors in our lives. Building a life where you’re connected to others is rewarding and hearing people you trust offer alternative views is the best way to bring perspective into a difficult situation.

Take yourself out of the equation and make an effort to provide your loved ones with a chance to talk about their mental health today. By starting open conversations, we can approach underlying issues in our community, while understanding our own mental wiring.

It’s always the right time to check in with friends you haven’t spoken to in a while. WhatsApp your crew. Call your parents. Keep your people close.

Read More: How To Make Friends In Hong Kong – 10 Ways To Meet New People

Practice Words Of Affirmation

Words can be powerful, use it to your advantage. Get into the habit of journalling and give yourself one praise each day. Grab some sticky notes and jot down encouraging phrases and place them somewhere like your work table to give yourself that little extra push.

If words of affirmation is your love language, communicate it your significant other. While it’s important to show self-love, it’s equally important to feel appreciated by your partner, friends and loved ones.

Make Today Matter More Than Yesterday

Your mental resilience and emotional health is your responsibility. It’s something everyone works on – whether it’s conscious or not. Just like our physical health, our mental health requires time and attention.

Don’t wait for an emotional hiccup to happen before you start prioritising your needs. Put healthy habits in place when you’re feeling strong, so that you can rely on them when you need support most. The idea is to gradually establish daily routines.

If you feel like your mental health is negatively impacting your day-to-day life, look into counselling services and getting professional medical help. You know your mind and body best, so trust that whatever you’re starting with, wherever you’re starting from, it’s enough.

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Editor’s note: “8 Habits To Improve Your Mental Health” originally written by Tania Shroff and was most recently updated in September  2024 by Fashila Kanakka.