In the middle of juggling responsibilities, falling into habits that harm your mental health without realising it is easily done, and sometimes, these behaviours can take a toll over time. It can be hard to notice because they might seem so harmless at first, and that’s why we’re here to let you know the worst things you might be doing for your mental health and how you can turn things around.
Your Sleep is Never Regular
Staying up late to binge your favourite series might seem harmless, but sleep is essential for your mental well-being, as, without proper rest, your brain struggles to process emotions, solve problems, and manage stress. You should make sleep a priority by creating a soothing bedtime routine or try activities like reading or meditating.
Bottling Up Your Emotions
You should find a safe and healthy way to express your feelings, such as journaling, which can be incredibly therapeutic, allowing you to process emotions privately or talking to a trusted friend. When you bottle up your emotions, it doesn’t make them disappear; instead, they build up until they spill over in unexpected ways.
Not Prioritising Physical Exercise
We know that physical exercise can feel like a slog when you’re suffering mentally, and the sedentary lifestyle is easy to fall into, especially with so many of us working at desks or glued to screens for hours on end.
Yet, skipping exercise means you miss out on endorphins—those “feel-good” chemicals—so you should try to start small, like a walk around your neighbourhood or a quick yoga session at home.
Too Much Time Alone
Too much isolation can turn into a breeding ground for negative thoughts, even if it feels refreshing because when we’re alone for long periods, we lose opportunities for connection. Even if it’s as simple as a quick chat with a friend or neighbour, make an effort to nurture connections or try joining a club or volunteering.
Using Social Media Too Much
Scrolling carefully curated posts from others can leave you feeling inadequate, anxious, or even jealous. The constant flood of information can also make it harder to focus or wind down, which is why you should take control of your screen time by setting app limits or turning off unnecessary notifications.
Drinking Too Much Alcohol
Try swapping alcohol for non-alcoholic alternatives like sparkling water with fresh fruit, herbal teas, or mocktails, if you’re turning to alcohol as a way to unwind after a long day. Relying too heavily on alcohol can backfire, despite being relaxing in the moment, and alcohol can worsen anxiety and leave you feeling worse the next day.
Dismissing Professional Help
If you’re feeling stuck, start by talking to your GP or exploring local counselling services, and many online resources and helplines offer free or low-cost options to get you started. Therapy can be life-changing, offering a safe space to work through what’s weighing on you, even though it’s common to feel like you should be able to handle things on your own.
Taking on Too Much at Once
It’s tempting to say yes to everything, yet when you’re juggling too many responsibilities, it can leave you burnt out and overwhelmed. When you’re constantly busy, your brain has little time to rest, meaning you should take a step back and evaluate what’s on your plate.
Eating Poorly or Skipping Meals Altogether
Poor nutrition directly impacts your brain, making it harder to focus, cope with stress, or maintain a stable mood. Try to make small, manageable changes to your diet, like including whole foods (fruits, vegetables, nuts, and lean proteins), and meal prepping can make nutritious choices easier.
Holding onto Grudges
Letting go doesn’t mean condoning bad behaviour; it means freeing yourself from its hold, and resentment can feel like carrying around a heavy bag—you might not notice the burden right away, but over time, it exhausts you, which is why you need to let it go. Practise forgiveness as a gift to yourself.
Always Comparing Yourself to Others
It’s natural to look at what others around you are doing, but constant comparison can erode your self-worth. When you focus on others’ achievements, it’s easy to lose sight of your own progress, when the reality is that no one’s life is perfect. As an alternative to comparing, celebrate your own milestones, big or small.
Working Without Breaks
The hustle lifestyle is easily glorified thanks to technology, so it’s easy to push through work without giving yourself a breather. Nevertheless, over time, working non-stop can leave you less productive. To tackle this, build regular breaks into your day to recharge, even if it’s just five minutes to stretch, step outside, or sip some water.
Dismissing Gratitude Practices
For the good of your mental health, you should be trying to make gratitude part of your daily routine, which doesn’t necessarily need a grand gesture; simply write down three things you’re thankful for each day. When stress takes over, it’s easy to dwell on what’s going wrong rather than noticing the positives in your life.
Surrounding Yourself with Negative People
The people you spend time with can deeply influence your mindset. If you’re constantly around negative or toxic individuals, it’s hard to maintain a positive outlook, as their can drain your energy, so take stock of your relationships and prioritise spending time with people who uplift you.
Never Spending Time Outdoors
Are you always staying cooped up inside, perhaps in front of a screen? This can lead to feelings of sluggishness and disconnection when you’re without fresh air and natural light, and your mental health can take a hit, so have getting outside be a daily habit, even if it’s just for 10–15 minutes.
Overthinking Every Decision
Practising mindfulness or deep breathing can help quiet racing thoughts, and sometimes, it’s helpful to remind yourself that no decision is perfect—and that’s okay.
When you’re stuck in a cycle of overthinking, even small decisions can feel monumental, leaving you second-guessing yourself endlessly, but you can break the cycle by grounding yourself.
Technology Breaks Never Happen
We rely on technology for work, communication, and entertainment, but too much screen time can leave you feeling drained and disconnected from real life, thanks to the constant ping of notifications keeping your brain on high alert.
Alleviating this can be as easy as setting clear boundaries for your tech use, for example, creating tech-free zones in your home for “unplugged” time.
You Think You Have to Do It All Alone
Whether it’s pride, fear of burdening others, or worrying about being judged, keeping your struggles to yourself often makes challenges feel bigger than they are, while asking for help isn’t a weakness—it’s a strength. Reach out to friends, family, or colleagues when you need support.
You’re Not Using Laughter as a Medicine
A final tip is that when life gets serious, laughter can be the best medicine—but often, it can be one of the first things to go. Without it, stress can feel heavier, and the joy of everyday moments becomes harder to see. Bring more humour into your day, like watching a funny film or just spending time with people who make you laugh.