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Five daily habits that reduce anxiety and improve mental health

Person in a zen pose with musical notes around

After decades of battling the stigma associated with mental health and anxiety, we are finally seeing a change in the tide. Every day, more people than ever are seeking help and support for these concerns, and those who once suffered in silence are finding their voice and advocating for themselves and their loved ones. Many others are experiencing “situational anxiety” due to increased stressors at home and work. It can be difficult to eliminate these stressors completely, but there are some ways to reduce their effects, beginning with our daily habits. Here are five tried-and-true daily habits that can help.

  1. Dream on. An agile, resilient mind needs its rest. Creating a bedtime ritual (e.g., turn off devices, have a cup of herbal tea, journal, and read a book) can help you “power down” and relax before your head ever hits the pillow. Not everyone requires the same amount of sleep — you might need slightly more or less than eight hours — but ensuring you’re getting enough sleep helps your brain “reset” and prepare for a new day.
  2. Gonna get physical! Well, now that you’ll be singing that song all day, let it inspire you! An exercise routine you can stick to will not only help maintain your physical health, it will also prompt your body to increase endorphins, your brain's feel-good neurotransmitters.
  3. I feel the Earth move... under my feet. If you work at a desk, get up and move as often as you can. If you’re already on your feet, a quick walk is a great way to take a brain break, even if it’s to the parking lot and back. Sometimes a change of scenery is all you need to gain a fresh perspective!
  4. All I can do is write about it. Journaling is a great way to process the events of your day. Find one with some inspirational quotes and prompts to help you get started and keep it on your nightstand and at the ready! Getting your thoughts and feelings out on paper helps to purge the negative and reinforce the positive.
  5. On the radio... According to the National Alliance on Mental Illness (NAMI), music’s rhythmic and repetitive aspects engage the neocortex of your brain, calming you and reducing impulsivity. Lyrics can also affect your mood, so choosing familiar songs with a positive angle can help propel you to a more positive frame of mind. Create a positive mindset playlist and press “Play” whenever you need to change your perspective. Singing along is optional, but definitely adds to the fun!

We hope this musically inspired list helps you find and maintain your positive headspace. If you find yourself in need of mental health support, please contact a provider in your area. We wish you all the best!