The Importance of a Mental Health Hygiene Routine in Promoting Well-being
As a mental health digital platform, here at Uvia we are dedicated to providing evidence-based tips and resources for maintaining good mental health and well-being. Simple practices and routings that can improve our quality of life have been referred to as mental health hygiene. Here are some key research-based strategies, that you can incorporate into your daily routine to help support your mental health:
Practice mindfulness. Mindfulness, which involves paying attention to the present moment in a non-judgmental way, has been shown to reduce stress and improve overall well-being [1]. Try incorporating mindfulness techniques, such as deep breathing, into your daily routine.
Exercise regularly. Regular exercise has been shown to improve mood and reduce the risk of depression [2].
Get enough sleep. Adequate sleep is essential for good mental health, as it allows your brain to repair and recharge. How much sleep people need is often individual to them, however it does appear that poor sleep is strong contributor to a wide range mental health problems [3].
Eat a healthy diet. Eating a balanced diet that includes plenty of fruits, vegetables, white meat, and whole grains (sometimes called a Mediterranean Diet) can support good mental health [4].
Connect with others. Strong social connections are important for mental health, as they provide support and a sense of belonging [5]. Make time to connect with friends, family, and loved ones, and consider joining a support group or online community for additional social support.
Reduce stress. Chronic stress can have negative effects on mental health, so it's important to find ways to manage stress effectively [6]. Try techniques such as meditation, yoga, or journaling to help you relax and reduce stress.
Seek professional help. If you are struggling with mental health difficulties, it's important to seek help from a mental health professional. A therapist or counsellor can provide support, guidance, and resources to help you improve your mental health and well-being [7].
By incorporating these strategies into your daily routine, you can support good mental health hygiene and well-being. Remember to be kind to yourself and prioritize your mental health – it's just as important as physical health.
References:
Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of psychosomatic research, 57(1), 35-43
Otto, M. W., Church, T. S., Craft, L. L., Greer, T. L., Smits, J. A., & Trivedi, M. H. (2007). Exercise for mood and anxiety disorders. Journal of Clinical Psychiatry, 68(5), 669.
Freeman, D., Sheaves, B., Waite, F., Harvey, A. G., & Harrison, P. J. (2020). Sleep disturbance and psychiatric disorders. The Lancet Psychiatry, 7(7), 628-637.
Ventriglio, A., Sancassiani, F., Contu, M. P., Latorre, M., Di Slavatore, M., Fornaro, M., & Bhugra, D. (2020). Mediterranean diet and its benefits on health and mental health: a literature review. Clinical practice and epidemiology in mental health: CP & EMH, 16(Suppl-1), 156.
Duke, L. H. (2017). The importance of social ties in mental health. Mental Health and Social Inclusion.
Low, N. C., Dugas, E., O’Loughlin, E., Rodriguez, D., Contreras, G., Chaiton, M., & O’Loughlin, J. (2012). Common stressful life events and difficulties are associated with mental health symptoms and substance use in young adolescents. BMC psychiatry, 12(1), 1-10.
Cuijpers, P., Donker, T., Weissman, M. M., Ravitz, P., & Cristea, I. A. (2016). Interpersonal psychotherapy for mental health problems: a comprehensive meta-analysis. American Journal of Psychiatry, 173(7), 680-687