Six Practices, Backed by Experts, Linked to Boosted Emotional Well-being and a More Content Life Outlook

In the pursuit of better mental health, a variety of practices have been recommended by psychologists, licensed clinical social workers, and researchers. Here are some practical tips to incorporate into your daily routine for a more balanced mind.

Psychologist Dr. Monica Johnson suggests starting the day with deep breathing exercises and setting positive intentions. She also recommends taking three 5-minute mindfulness breaks throughout the day, totalling 15 minutes, to help maintain a clear and relaxed mind.

Stephanie Roth Goldberg, another licensed clinical social worker, emphasizes the importance of establishing a healthy morning routine. This includes designating screen-free time, washing your face, putting down your phone, and turning off the lights at the same time every night to help improve sleep quality. Goldberg also advises keeping something to relieve stress on hand, such as an essential oil stick, tea, or soothing hand cream.

When it comes to winding down at the end of the day, Katie Leikam, a licensed clinical social worker, recommends establishing a nighttime routine. This can include activities like using an adult coloring book, listening to nature sounds, or engaging in a relaxing hobby. Comfort objects, according to a study, can also help in processing difficult feelings and lowering stress levels.

During the workday, it's crucial to take regular breaks to allow the brain to slow down and refocus. Goldberg suggests stepping outside for fresh air or going for a short walk. She also advises allowing self-care time to relax with coffee or getting physical activity before work.

Experts also recommend maintaining a consistent sleep schedule with 7–9 hours of sleep, engaging in at least 30 minutes of daily moderate physical activity, eating a nutrient-rich diet with omega-3 fatty acids, and spending time outdoors in nature. High screen use has been connected to less emotional stability, so designating screen-free time during the day is a great mental health tool that people don't utilize enough.

Incorporating these practices into your daily routine can significantly improve your mental health. Regular breaks from screens, mindfulness exercises, and a consistent sleep schedule can all contribute to a more balanced and stress-free life.

Six Practices, Backed by Experts, Linked to Boosted Emotional Well-being and a More Content Life Outlook