You wake up, roll over, and reach for your phone. Within seconds, you’re deep into Instagram, checking what’s new, what your friends are up to, and the latest news. After a scroll that lasts an hour, you make coffee and hunch over your laptop on the couch to start your workday.
If this sounds familiar, it might be time for a routine reset. Daily habits like these can damage our mental health, and the routine we fall into without thinking can slowly leave us feeling anxious or depressed.
Here are a few daily habits that damage our mental health, along with tips to flip them into routines that actually support your mental well-being.
Doomscrolling:
We rely on our phones, TVs, and computers for information and entertainment. However, our brains are wired to crave information, especially bad information. It’s part of our survival instinct to pay more attention to potential threats.
Creators and algorithms know this. They get viewers hooked by creating alarming headlines or exaggerated stories. Each time we see a shocking post, a funny video, or a filtered influencer, our brain releases dopamine. We keep mindlessly scrolling, looking for the next exciting post. Before we know it, we’ve scrolled for hours and feel anxious and detached.
Tip: Disconnect. One way to control your social media time is by setting time limits on your phone. Most phones let you lock apps after a certain amount of time use. Unfollow or block any accounts that cause fear, anxiety, or unhealthy comparison. Even influencers who constantly post the highlights of their lives can affect your self-esteem.
Sleep Procrastination
Doomscrolling can make time pass mindlessly. Phone screens emit blue light, which tricks the brain into thinking it’s still daytime, which delays melatonin production and disrupts the circadian rhythm, resulting in a shortened REM cycle. This leaves your mind and body unrested without the proper sleep it needs.
Tip: Calming Activities Before Bed. Instead of reaching for your phone, try something relaxing, such as drinking some chamomile tea while reading or journaling. Cleaning up your space before the morning can also help you start your day more productively.
Skipping Movement
According to a study by JAMA Psychiatry, being active just three times a week can lower your risk of depression by nearly 20%. Moving your body improves your mood as you produce endorphins, dopamine, and serotonin.
Beginning a workout routine can be the toughest challenge. However, research shows that after 2 to 4 weeks of consistent exercise, your brain starts to crave physical activity, making it easier over time.
Tip: Find Your Activity. You don’t need to go all out to start exercising. Going for a daily walk, finding a workout class you enjoy, and swimming a few laps in your community pool can help improve your mood. Find an activity you enjoy, and if motivation is tough, invite a friend to join you.
Isolation
Humans are social beings, and our brains are wired for social connection. Texting a friend or commenting on a post can feel like social interaction, but it doesn’t replace face-to-face connection. When we isolate, our brains produce cortisol, also known as the stress hormone, leading to fatigue, loneliness, and even depression. Social interaction helps regulate the levels of dopamine, serotonin, and oxytocin, which support emotional stability and overall happiness.
Tip: Find your community. Reach out to a friend for coffee and pre-plan some weekend activities. Meet more people by joining a community class or volunteering for something that interests you, where you can share a common interest with others, and connections happen naturally. Even a micro-interaction with a stranger can improve your mood. Remember that connection takes consistency, and showing up repeatedly can lead to new friendships.
When Habits Aren’t Enough
Sometimes we can feel like we’re trying to do all the right things and follow all the tips to improve our mental health, but we still struggle, or we can’t find enough energy to pull ourselves out of a mental health rut. That’s where professional treatments can help.
Ketamine and TMS (Transcranial Magnetic Stimulation) Therapy have shown promise in treating symptoms of depression, anxiety, PTSD, OCD, and suicidal ideation. Many patients experience relief within the first treatment, especially those who have not found relief through traditional antidepressant medication.
Both therapies enhance neuroplasticity, helping your brain form new, healthier connections to better regulate your mood. They also boost serotonin, dopamine, and norepinephrine for better mood regulation.
Contact Us Today
Our team is dedicated to helping you through every step of your mental health journey. Together, we will assess your situation, develop daily habits to improve mental health, and create a treatment plan to get you back to feeling your best.