7 everyday habits for mental health

In this article and infographic, we share seven simple ways to boost your mental health that you can use in your daily life.

Research by Aetna International shows that expatriates are more vulnerable to mental health issues than those living in their home country. Taking time to support your own well-being is essential to preventing serious or long-term problems. There is plenty you can do as part of your everyday life to prevent or manage worry and stress and keep well.

Everyday habits for mental health

World Mental Health Day Everyday Habits for Better Mental Health Infographic

Transcript

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Everyday habits for better mental health

Seven tips to help relieve stress and anxiety

We’ve focused on the essential roles of sleep, nutrition and exercise in helping to reduce stress and anxiety. But, did you know there are other things … simple things … that can be done to improve mental health? Here’s a handful of powerful mental habits that evidence suggests can help keep stress and worry at bay.

Laugh more. Yes, laughter feels good, but it also helps with learning, short-term memory and … yes, it helps reduce stress levels. So, try laughing out loud … even when you’re alone.
Hang out more. Spending time with friends and having a strong social life can help counteract stressful times and lower anxiety levels. Why not give a friend a call just to say “hello” or invite someone to lunch.
Be more grateful. Gratitude may help relieve stress and anxiety by focusing on positives. Try keeping a gratefulness journal, thank someone for something nice they did or simply look for silver linings.
Say “no” more. Control stress and anxiety by not taking on more than you can handle. When juggling too many responsibilities leads to feeling overwhelmed, consider saying “no” to things that will unnecessarily add stress and anxiety.
Give back more. Whether it’s volunteering, helping a friend or even just holding a door for someone, giving back helps reduce anxiety and increase positive thinking.
Keep learning. Picking up a new skill, indulging in a hobby and applying yourself to learning about a new subject can give you a sense of achievement, accomplishment and purpose.
Get out there. Going for a walk or playing games outdoors can give you the benefit of enjoying yourself while raising your heart rate and getting some fresh air. It can also enable you to get some perspective on life.

Help for healthier living

Whether you’re an individual looking to improve your health and wellness with self-care resources, or an organisation taking steps to help build a more resilient workforce, there are programs and resources that can help.

Our private medical insurance and well-being benefits support self-care as well as sick care. We focus on holistic health – mental and physical wellness. We believe that healthy, happy individuals are more fulfilled and productive.

This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information is for general information purposes only.

Additional Sources:

1. Laugh more

Find an online comic or website that makes you laugh and bookmark it for easy access
Save your favourite memes or GIFs on your phone for when you’re out and about
Include laughter in your morning or evening routine – there doesn’t always need to be a reason for a chuckle
After a stressful day at work, opt for a sitcom as your evening TV session rather than the latest drama or horror
Keep a joke book or your favourite comedic novel by your bed or on your work desk.

2. Hang out more

When possible have face-to-face meetings, either in person or on video chat, rather than relying on email
Find an exercise class or an extracurricular course so you can make new friends
Set regular catch ups with your closest friends and family
Speak to the staff at shops and restaurants to get yourself in a more sociable mindset
Volunteer for a local charity that combats loneliness – you can be social while helping those most vulnerable in society like older people.

3. Be more grateful

Start a daily gratitude journal to reflect on the positive aspects of your day
Learn mindfulness techniques and take time to appreciate your body and being each day
Find a cause that means a lot to you – appreciate what privileges you have and exercise your power for good
Counter your negative thoughts by saying something positive out loud
Send your friends and family cards or text messages to say why you appreciate them.

4. Say “no” more

Assign priorities to your personal and professional to do lists so you can focus on the most pressing tasks only
Practice saying “no” in the mirror to increase your confidence
Set and stick to ‘out of hours’ times at work – turn off your notifications to reduce temptation
Take time management and/or delegation training at work
Write down your life goals and only say “yes” to requests that will help you achieve them.

5. Give back more

Volunteer in your local community
If you can’t dedicate time to volunteering, consider donating a small amount of your monthly salary to your favourite charity
Help your friends and family with small jobs like picking up groceries or hanging a picture
Donate unwanted food to a local food bank or homeless shelter
Plan a work charity event like a bake sale or sponsored run.

6. Keep learning

Ask colleagues questions about their work
Learn to cook or if you’re already a kitchen pro, find a cuisine you’ve never tried before
Find a new hobby such as painting, cycling or learning a language
Read more non-fiction to learn about the world
Attend a conference for work to stay up to date with the latest industry trends.

7. Get out there

Walk to work or if you work from home, take a stroll in the morning before sitting down at your desk
Use the weekends to explore nature around your town or city
Join a running or walking club
Buy some outdoor games to enjoy with your family in the garden or at a park
Suggest an outdoor work meeting to your team.

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