4 Sneaky Habits That May Be Harming Your Mental Health
Winter is here. The weather is colder, the days are shorter, and the sun doesn’t seem to shine quite as bright, which can make our days feel a little gloomy. While these changes are happening outside, our daily schedules remain the same, and many of us find that our bodies naturally respond in less-than-pleasant ways. We become more irritable, feel tired more often, and may even begin to feel depression setting in.
If this sounds familiar, let us assure you that not all hope is lost. Not everything going on around you is out of your control. In fact, there may be a few sneaky habits you’ve developed that are playing a role in the way you feel, and identifying them is the first step to making changes so you can start feeling like yourself again.
1. Bedtime scrolling
Bringing your phone to bed with you to catch a few more TikTok videos, check out your Facebook feed, or follow up on the Twitter thread you’ve been following all afternoon can negatively impact your sleep patterns. For starters, the blue light emitted by phones and tablets has been found to suppress the body’s release of melatonin. Remember, melatonin is the hormone that your body releases at night to help you sleep, so when it is suppressed, you are more likely to remain alert when you should otherwise start feeling drowsy or ready for bed.
Additionally, there is a psychological effect that comes with the information you are absorbing when you scroll while laying in bed. While social media has the benefit of virtually connecting us with others, it has also become a near-constant source of news, events, and heated debates that often get you more worked up instead of helping you relax and decompress. Whether you decrease the amount of time you scroll before turning out the lights or get rid of the habit altogether, taking steps to change this habit can go a long way in helping to improve your mood and mental health.
2. Endless Time Spent Sitting
How much time do you spend moving around compared to lounging on the sofa or sitting at your desk? Most people spend over 8 hours a day seated, which comes with consequences for both your mind and body. Movement plays a key role in processing emotion, and it doesn’t only apply to hitting the gym after a rough day at work. When you feel angry, frustrated, or upset, it can be difficult to actively voice your thoughts and emotions, but your brain still registers them and will need time to process the upsetting event. Moving your body can help with this.
Plus, physical activity also boosts the production of serotonin, the neurotransmitter associated with happiness. Taking a walk, doing a quick HIIT workout, going for a run, joining a yoga class, or taking advantage of your gym membership are all wonderful ways to make sure your body is getting the movement it needs to stay both physically and mentally healthy.
3. Coping with alcohol
While there is nothing wrong with having an alcoholic drink on occasion, it’s important to check in with yourself to see if it is impacting your mental wellness. Are you turning to alcohol as a way of coping with feelings of frustration or depression? If so, it may be time to take steps to kick the habit. After all, these beverages may bring momentary bliss, but in the end, you’ll likely end up feeling worse instead of better.
Even when you’re drinking in moderation, it’s important to understand that enjoying an adult beverage too close to bedtime can negatively impact your quality of sleep. In short, alcohol can make it difficult for your body to achieve the lower resting heart rate and body temperature that’s needed to give you the deep sleep you need at night. This translates to lower-quality sleep, leaving you feeling tired and drained as you go through your daily activities. So, if you are going to pour yourself an evening drink, it’s best to have it around dinnertime instead of right before bed so your body has more time to metabolize it.
4. Sinking into comfort food
With the cold weather, it’s natural to look for comfort wherever you can find it. For many of us, that often means food. These meals or snacks, typically loaded with fat and sugar, seem to help us feel better because they stimulate your brain’s reward system, which adds fuel to the fire of food cravings you are already experiencing, making them stronger and harder to resist. While sweet and salty treats are enjoyable during these colder months, it’s important to make sure they stay just that—treats. No matter how tempting or delicious they are, these treats, when eaten in excess, can wreak havoc on your body and lead to a number of health concerns.
If you find yourself fighting against food cravings, you can always try doing another activity that will improve your mood and support your overall health. Activities like yoga, walking, or simply calling up a friend to chat can all go a long way in helping you feel better without the help of comfort foods. If it’s time to fix a meal, consider nourishing your body with healthier whole foods and natural supplements instead of the salty and greasy items that are often so tempting.
It’s Time To Support Your Mind
This time of year may present some challenges when it comes to your mental health, but you have the power to fight back. Breaking habits that aren’t supporting you and replacing them with healthier options that focus on supporting your body through movement, connection, and nutrition can do wonders for your mental health during the winter and beyond.
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