Four Habits to Improve Mental Health

Adapted from an article published by "Power of Positivity."

Our habits can influence our neurotransmitters (dopamine, norepinephrine/noradrenaline, serotonin, GABA) and, in so doing, improve the state of our mental health.

1 – OBSERVE YOUR MIND

“You have the power over your mind – not outside events. Realize this, and you will find strength.”~ Marcus Aurelius

Metacognition is actively observing your mental processes and understanding habitual emotional reactive patterns. It’s also a crucial component of good mental health.

If you’ve ever sat back and wondered why in the heck your mind is making so much noise, then you know what metacognition is. You’ve also made a crucial and potentially life-changing discovery: you are not your mind or feelings.

Rather, you are the awareness behind the thoughts and feelings. When you recognize and embrace this fact, you can observe the activity of our mind at a distance – as a passive ‘witness.’ You may even start to get curious about the inner-workings of your mind, and it’s this attitude that will lead to a transformation.

While it’s possible to observe your mind amid daily life, it’s often difficult – especially at first. This is where a regular meditation practice can help.

Try taking 15-20 minutes at the start of each day to sit and allow your mind to become quiet.

2 – SLOW DOWN

“The soft overcomes the hard. The slow overcomes the fast.” ~ Lao-tzu

Okay, so this sounds like commonsensical gibberish nonsense. “What? Slow down? That’s it?”

Okay, then why do we fail at things repeatedly?

Reason #1: society has taught us that frenzied action is the same as productivity. Not only is this untrue, but it’s also potentially disastrous to our mental and physical health.

Slowing down – more specifically, not rushing – can have a powerful impact on our state of mind. Things still get accomplished, and with much less stress. Often, you’ll find that slowing down and focusing on one task at a time (see ‘Single-tasking’ next) not only improves the quality of your work but, ironically, can increase the pace at which things get done!

Practice performing one task a day slowly. Put all of your attention on the job – washing the dishes, showering, vacuuming, etc. – and while doing the activity gradually and deliberately.

3 – SINGLE TASK

“He did each single thing, as if he did nothing else.”   ~ Charles Dickens

Few things have been more damaging to our state of mind than multitasking. How harmful is it? Well, per a study conducted by researchers at Michigan State University, participants who multitasked using multiple forms of entertainment media “showed symptoms of anxiety and depression” based on mental health surveys.

Did you get that? Multitasking – even with entertainment – causes symptoms that mimic those of anxiety and depression!

The truth of the matter is that not only is multitasking a myth; it’s also stress-inducing and harmful.

The human brain simply is not meant for multitasking. When we perform a job, our neural circuitry is concentrated around that task – and that task only. It is incapable of diverting mental resources to a secondary task.

Unless, say, we’re talking about chewing gum and walking at the same time.

Instead, make it a habit to focus your attention single-mindedly on each task. Not only is this a more effective way of living, but it’s also much more peaceful.

4 – BE COMPASSIONATE TOWARDS YOURSELF

“If compassion does not include yourself, it is incomplete.”  ~ Jack Kornfield

Most people have good hearts. Although the media may try to convince you otherwise (their motto is “Bad news sells” after all) there is plenty of good happening in the world.

Since most people have good hearts, most of us are compassionate by nature. When someone is visibly hurting, we will often try to comfort and console.

But one problem that so many of us have is this: we don’t extend our compassionate nature to ourselves.

Indeed, each one of us is our own worst critic. We don’t even think about self-compassion. Many people live their entire lives without ever once practicing self-love or compassion.

To deny yourself some compassion is not only wrong; it is harmful to your mental wellbeing.

How do you practice self-compassion? Try picturing yourself as a child. If you have a picture of when you were a kid, take a good look at it.

Would you ever want this individual to suffer? Of course not. Talk to that inner child with compassion and love. How do you feel during and afterward?