Do you know that billions of people live with poor mental health, which leads to emotional burnout at an older age? This is not me who is saying this, but it is said by the WHO (World Health Organization). This highlights the importance of taking care of your mental health at a young age to avoid this issue. But, I know, just like me, most of you struggle to maintain a wellness and self-care routine. Don’t worry, this article will provide you with a detailed guide and some science-based tips that will help you to be disciplined.
Why Is Mental Wellness Important?
Mental health is as important as physical health. Scrolling for hours, performance pressure, and fear of missing out (FOMO) in this digital age are some of the main causes of poor mental health. Imagine a person who is multitasking is obviously going to burn out at the end of the day. That is why, in my opinion, mental health is not a luxury but a basic need.
5 Key Pillars of Daily Wellness And Self-Care Habits
Taking care of mental health is not just about doing meditation, but it requires
- Pillar 1: Fueling your mind and body through a healthy diet, hydration, and mindful eating.
- Pillar 2: Including physical activity in daily life.
- Pillar 3: Getting adequate sleep at the same time in a peaceful environment, which most people often ignore.
- Pillar 4: Practicing emotional and stress management.
- Pillar 5: Building healthy relationships and community engagement to build good communication skills.
Identify Which Self-Care Habit Will Work For You?
Making a schedule for daily self-care habits is very important. But it is equally important to know which habit will work for you. Follow this quick 3-step guide to know about this
- Note down the stress triggers.
- Look out for energy givers and energy drainers.
- Make a routine based on your schedule, like whether you are a student, a professional, or a parent.
7 Scientifically Proven Daily Mental Health Routine
- Hydrate yourself early in the morning and do a 2-3 minute breathing exercise.
- Go for a 10 to 20-minute walk to get some sun exposure.
- Ground yourself for 5-10 minutes at midday to relax your mind.
- Follow healthy and mindful eating in lunch to stay focused and avoid mental fatigue.
- Process your thoughts and feelings and write them in a notebook.
- Add reading and stretching exercises to your routine to keep your mind calm.
- Follow some habits before sleeping, such as skincare, using dim lights, and stopping scrolling 30 minutes before sleeping.
Self-Care Steps To Protect Your Peace
To protect your peace, first identify your emotions, whether you are anxious, stressed or in depression and suppress your emotions. Then think about how you will comfort your friend if they are going through a similar situation. Set boundaries with the people or situations that trigger emotional burnout. For example, start saying no or stay away from people in your workplace, school, college, or at any other place.
Digital Detox For Daily Self-Care
We are all around technology 24/7, whether it is in our workplace or at home, using social media. Taking a break from the digital world is very important. For this, turn off notifications of social media apps, and set a timer for a maximum of 30 minutes a day to use social media, and go under the sun for 20 minutes at least to experience the offline world and real life. It is scientifically proven to do it for just 3 weeks, and it will become your habit.
Wellness And Self-Care Routines for Busy Schedules
Self-care routine design and work according to the daily schedule and stage of life.
Self-care Routine for Students
If you are a student, follow the 25-5 focused method. This includes below steps
- Choose a task and work for 25 minutes with full focus, then take 55-minute break. After every 4 cycles of work, take a 15-30 minute break.
- During 55-minute break, instead of using social media, take a balcony tour or talk to someone, deep breathing exercise, do stretches, drink water to regain your focus.
Self-care Routine for Professionals
Being a professional, microbreaks are very important. Here is how you can utilize them.
- When feeling overwhelmed during work, close your eyes for a minute and follow the 4-4-6 method. Inhale for 4 counts, hold a breath for 4 counts, exhale for 6 counts. Or do some stretches between tasks.
- Apply the 20-20-20 rule, watch any natural view for 20 seconds, from 20 feet away, after every 20 minutes to reduce eye strain.
- Instead of responding to emails immediately, schedule them and set an automated reply for responding later to avoid disruption. Completely focus on the present task.
Self-care Routine for Parents
As a parent, especially a mother, being overworked is quite normal. But this is how you can avoid emotional burnout during a day.
- Instead of using a mobile in the morning, do deep breathing, hydrate yourself, and include a physical activity in your daily routine.
- Don’t make any extra commitments and priorities your sleep and rest.
- Ask for help from your family members and partner, even from your elder children if you have.
- Use family time as a relaxation and do an activity which includes the whole family, such as going for a walk.
How Self-care Habits That Rewire Your Brain
Our brain adapts any habit through a process called neuroplasticity that originates from the habit loop. This loop works on the reward system and releases feeling-good neurotransmitters such as dopamine, oxytocin, etc., after every self-care practice you have done. This loop includes 3 things: a cue (trigger), a routine (self-care action), and a reward (good feeling).
For example, a glance at a jogging shoes (cue), go for a jog (routine, and feel fresh and relaxed after that (reward).
Conclusion
Keeping your mind healthy is as important as keeping your body. First, start with 1 or 2 wellness and self-care habits and be consistent for 3 weeks at least to make it a part of your daily routine. If feeling sad or overwhelmed and unable to sleep for a long time, go for therapy; it is normal. Always remember, small steps will give big results.
FAQs
Q 1- How long does it take for mental health routines to show results?
A 1: It took 3 weeks for any routine to show results.
Q 2- How can I stay consistent with my self-care habits?
A 2: The best way to be consistent with self-care is by making a daily schedule and starting with 1 or 2 habits.
Q 3- Can self-care replace therapy?
A 3: No, but both work alongside.
