We all have regular habits in our lives that can push us up or put us down.
Specific coping strategies, such as practising meditation or exercising to reduce stress, can help you navigate the world around you. But other coping strategies - like substance abuse and eating disorders - may be unhelpful, and these damaging behaviours can contribute to different health consequences or impact on your quality of life.
Reinforcing a problem by using a negative coping strategy can also lead a behaviour come to be ingrained. For example, if someone is depressed and they engage in meaningful steps such as therapy, healthy eating, good exercise habits, and keeping their habitat clean and stable, they are more likely to attain a fast recovery.
But by neglecting your body's wants, oversleeping or not sleeping sufficient, neglecting to exercise, or not washing or cleaning your surroundings, you are likely to feel guiltier, and this can cause the cycle of low mood to repeat.
Overcoming ingrained coping mechanisms is an impossible process, but it can be done, one step at a time. Here’s a list of the 3 bad habits to quit for better mental health.
1. Substance Abuse
The reality is, most of us have some substance that we realize dependent on to get us through the day. Perhaps you’ve never felt an illegal substance in your life, but you like a glass or two of wine every night. Or perhaps you don’t drink or do drugs, but you consume big amounts of coffee to keep you wake and alert at work.
All psychoactive substances affect the way your brain and body work. Alcohol, for example, can cause an initial euphoria 'buzz', developed by the rush of dopamine to the brain.
But excessive alcohol usage can effect depression, mood swings, a range of health conditions including heart and liver diseases, huge blood pressure, stroke and cancers, and can also lead to an increased risk of injuries and violence. Alcohol abuse is also significantly linked to public problems and may gain the risk of issues such as domestic violence.
Meanwhile, caffeine is mostly considered to be a 'harmless' drug, but drinking too much can increase feelings of stress and anxiety, and can even put up your blood pressure.
While moderation is always key, and not everybody will need to go completely teetotal, cutting down on your consumption of substances such as illegal drugs, alcohol, caffeine, and even sugar can help your mental health significantly.
2. Poor Sleeping Habits. Condition tk tha
Evidence shows a close link between mental health difficulties and sleeping habits.
According to The Sleep Health Foundation, 60-90% of clients with depression also effort with sleeplessness, while Harvard Health found that 50-80% of clients in typical psychiatric practice suffer from chronic sleep issues - referring that sleep quality plays a significant role in mental health conditions.
Sleep is important for mental health for two reasons. Firstly, sleep is a regenerative process where your body rebuilds itself after the day has quit, helping to maintain your cognitive abilities, memory, and interest. Secondly, the R.E.M. stage of sleep helps your brain process what you have experienced each day, helping you to manage new knowledge, store it, and recall it at a later date.
Undersleeping can lead to symptoms such as mood swings, fatigue, irritability, and depression. Oversleeping, however, has same effects and can lead to increased lethargy and emotions of low mood.
For a good night’s sleep, you should be conducting for between 8-10 hours. If this is impossible due to work commitments - such as working night shifts - it’s important that you catch up on sleep time where possible.
If you are fighting with insomnia, speak to your doctor for advice. Home treatments may include improving sleep hygiene by limiting electronic use and lighting, reducing caffeine use, meditation, and herbal remedies such as chamomile or valerian teas.
3. Not Exercising
Exercise is a benefit cure for depression. In fact, according to JAMA Psychiatry, being active three times a week may decrease your risk of depression by 16%.
Doing an activity also helps you to stay mindful and in the moment, taking your mind off difficult situations and keeping you mentally and physically active.
If you're attempting from high stress and anxiety, opt for low-impact sports such as yoga or swimming. Low-impact sport improves to reduce levels of cortisol, which is known as the stress hormone. Doing at least 1 form of higher impact activity weekly also helps to regulate your cortisol levels over time.
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