Lifestyle Hacks: Small Changes for Big Improvements in Mental Health

Start your day with a positive morning routine

Who wouldn't want to wake up in the morning with the feeling of being ready to face the day with energy and positivity? Creating a positive morning routine is one of the easiest but most powerful changes you can make to improve your mental health.

A small change that can make a big difference is the practice of gratitude. As soon as you wake up, take a few minutes to think about three things you're grateful for. They can be simple things, like the warmth of the blankets or the coffee you're about to drink. This exercise helps you set your mind in a positive mode and start your day with a prospect of appreciation. Physical activity in the morning can also have a significant impact on your mental health. You don't have to do an intense training session; even just a few minutes of stretching or a short walk in the fresh air can help you feel smarter and reduce your stress levels. Exercise releases endorphins, the "molecules of happiness", which can improve your mood and increase your energy.

Another useful habit is meditation or mindfulness practice. Take five to ten minutes a day to sit in a quiet place, focus on your breath, and let go of negative thoughts. Check some of the benefits of Meditations. Finally, having a nutritious and balanced breakfast can give you the energy you need to get through the day. Avoid refined sugars and opt for foods high in protein, fibre, and healthy fats, such as fruit, Greek yoghurt, nuts, and whole grains. A good breakfast can stabilize blood sugar levels and prevent energy and mood drops in the middle of the morning. Here are the top 30 foods that can keep you full for longer.

Creating a healthy and challenging workspace

With more work from home, it has become even more important to create a work environment that promotes mental well-being. Your workspace can significantly affect your mood and productivity, so making some small changes can lead to big improvements.

First, try to keep your workspace clean and tidy. Clutter can create a feeling of chaos and increase stress. Take a few minutes at the end of each day to tidy up your desk, discard unnecessary cards, and place items in place. An orderly environment can help you feel more focused and relaxed. Lighting is another crucial element. If possible, place your desk next to a window to benefit from natural light, which can improve your mood and energy. If you don't have access to plenty of natural light, investing in a good desk lamp with white light can make all the difference. Good lighting reduces eye fatigue and helps maintain high concentration.

Adding natural elements to your workspace can also have a calming effect. Plants, for example, not only purify the air but can also reduce stress and increase the feeling of well-being. Choose plants that are easy to care for, such as succulents or pothos, which require little maintenance but offer great benefits. Also, customize your space with items that make you feel good and inspired. Photos of loved ones, works of art you love or small objects that remind you of happy moments can help create a positive environment. These personal touches can make you feel more connected and motivated during your working day.

Integrate relaxing activities into your day

Modern life can be incredibly hectic, but it's crucial to find time for relaxing activities that will help you recharge your energy and maintain mental balance. Incorporating moments of relaxation into your daily routine doesn't have to be complicated; even small changes can lead to great benefits. One of the most effective relaxing activities is reading. Taking the time to read a good book, even for just a few minutes a day, can offer a mental escape from everyday worries and help you relax. Choose books that interest you and that make you feel good, be they novels, essays or poetry collections.

Music can also have a soothing and calming effect. Create a playlist with your favorite songs or relaxing music and listen to it during your break moments or while doing daily activities. Music has the power to affect our mood and can be a great tool to relieve stress. Another relaxing practice is spending time outdoors. Even just a walk in the park or a short hike can help you feel more connected to nature and reduce stress levels. Fresh air and contact with nature have proven to have positive effects on mental well-being.

Also, spending time on a hobby that you're passionate about can work wonders for your mood. Whether it's cooking, painting, gardening or playing a musical instrument, finding an activity that you like and that allows you to express yourself can offer an escape from everyday worries and increase your sense of accomplishment.

Finally, do not underestimate the power of rest and sleep. Make sure you get enough sleep each night, creating a relaxing evening routine that helps you prepare for a restful night's sleep. Avoid using electronic devices before going to bed and create a comfortable and peaceful sleeping environment.