Under the golden rays of the early morning sun, David laced up his running shoes, ready for another day. His week had been filled with challenges—a looming project deadline, a disagreement with a close friend, and his father’s health scare. Yet, here he was, feeling centered and in control. As he jogged along the quiet path, the cool breeze brushed against his face, carrying away the tension from the previous day.
Two years ago, this would have been impossible. Back then, stress had gripped him tightly, leaving him anxious and overwhelmed. But after seeking help and committing to improving his mental health, things changed. Through therapy, mindfulness practices, and healthy habits, he learned how to manage life’s pressures without breaking down.
When he returned home, his mind felt clearer, his heart lighter. He sat down to work with renewed focus, easily completing tasks that once seemed insurmountable. Later that evening, he called his estranged friend, ready to mend their rift. In the past he would have avoided confrontation and allowed their relationship to end or deteriorate. David had learnt that a sound mind was not achieved by avoiding problems but facing them with resilience and grace.
Nonfiction Essay: 10 Surprising Everyday Habits That Can Improve Mental Health
Good mental health is essential for overall well-being, productivity, and happiness. While professional help and therapy play crucial roles, simple daily habits can also have a significant impact on improving and maintaining mental wellness. Here are ten everyday habits that might surprise you with their positive effects on mental health:
1. Morning Sunlight Exposure: Spending just 10-15 minutes in the morning sunlight can boost serotonin levels, improving mood and promoting better sleep. Sunlight exposure helps regulate the body’s internal clock, which is vital for mental stability.
2. Regular Physical Activity: Exercise is a proven mood booster. Whether it is a brisk walk, running, or dancing, physical activity releases endorphins, and reduces stress and anxiety.
3. Practicing Gratitude: Taking a moment each day to reflect on what you are grateful for helps shift focus away from negative thoughts. Keeping a gratitude journal can enhance long-term happiness and reduce depression.
4. Digital Detox: Spending too much time on social media can increase anxiety and lower self-esteem. Regular breaks from screens allow your mind to rest and help reduce the constant bombardment of information.
5. Deep Breathing Exercises: Simple breathing techniques can calm your nervous system. Deep, slow breaths signal to your brain that it’s safe to relax, reducing anxiety and stress. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
6. Listening to Music: Music therapy is known to reduce stress and improve mood. Listening to your favourite calming or upbeat tunes can have an instant effect on mental well-being.
7. Connecting with Nature: Spending time outdoors, whether in a park or garden, has been shown to lower stress and improve mood. Nature has a calming effect on the mind, providing a sense of peace.
8. Journalling : Writing down thoughts and feelings helps process emotions. Journalling can offer clarity, reduce mental clutter, and provide a healthy outlet for self-expression.
9. Maintaining a Consistent Sleep Schedule: Quality sleep is fundamental for mental health. Sticking to a regular sleep-wake cycle helps regulate mood, improve cognitive function, and reduce irritability.
10. Acts of Kindness: Helping others, whether through small gestures or volunteer work, can boost your self-esteem and create a sense of purpose. Kindness triggers the release of feel-good hormones like oxytocin, promoting happiness.
Conclusion
A sound mental state, like David’s, is not achieved by accident—it results from consistent, mindful habits. Incorporating small, positive changes into your daily routine can strengthen mental resilience, reduce stress, and enhance your overall quality of life. While life’s storms are inevitable, cultivating these habits will help you find the calm within, enabling you to face challenges with clarity and strength.
About Post Author
Dr. (Mrs) Chigozie Mbadugha is a Consultant Ophthalmologist known for her engaging writing style. She addresses important health and wellness topics through entertaining short stories that serve as compelling introductions. In addition to her medical expertise, she employs her literary talents to effectively communicate her messages to readers. As an accomplished Author and Editor, Dr. Mbadugha also contributes as a columnist for thebeacon.ng, focusing on Health and Wellness.
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This is very interesting and soothing to the nerves and also very good therapy in terms of relaxation,makes one long for more.
Very interesting and educative, well done. Can I share it in my other platforms.
Thank you very much Dr Mbadugha for this deeply enriching and encouraging post. I have been blessed. Keep writing and may ‘your ink never dry up.’
Awesome