Mental health struggles are more common than ever, and the daily choices we make play a big part in that.
According to data published by NHS England, one in four British adults experience mental health issues, and those numbers are only getting worse. While dealing with depression, anxiety, or other conditions isn’t your fault, by any means, there might be certain habits you have that are making things progressively worse. If these things are part of your life, it’s high time for a change of pace. You’ll be much happier for it!
1. Overcommitting yourself to things you don’t have time or energy for
Saying yes to too many responsibilities can leave you feeling stretched too thin, emotionally and physically. Overcommitting might seem harmless at first, but it can lead to stress, burnout, and a constant feeling of being overwhelmed. Juggling too much leaves little room for rest or reflection.
To combat this, learn to prioritise tasks and give yourself permission to say no when needed. Setting boundaries around your time allows you to focus on what truly matters while reducing unnecessary pressure. Balancing commitments helps you reclaim control over your schedule and mental space.
2. Scrolling through social media apps non-stop
Spending hours scrolling through social media can quietly drain your energy and impact your self-esteem. Comparing your life to everyone else’s curated feeds can create feelings of inadequacy or dissatisfaction. Not only that, but the constant consumption often leaves you feeling disconnected from reality.
Try setting limits on screen time and curating your feed to include accounts that inspire or uplift you. Taking regular breaks from social media helps you refocus on your own life and priorities. Engaging in offline activities can provide a much-needed mental reset.
3. Not focusing on your physical health
Neglecting exercise, sleep, or proper nutrition can have a ripple effect on your mental well-being. Your mind and body are deeply connected, so when one is struggling, the other often follows. Skipping meals, poor sleep, or avoiding movement can leave you feeling sluggish and unmotivated.
Incorporating small, manageable changes into your routine, like taking a short walk, eating more nutritious meals, or setting a bedtime, can make a big difference. Consistently caring for your physical health supports mental clarity, energy, and resilience.
4. Bottling up your emotions
Suppressing feelings might seem like an easier route, but it often leads to long-term emotional strain. Unprocessed emotions can build up over time, causing stress, anxiety, or even physical symptoms. Avoiding difficult feelings doesn’t make them go away — it just buries them temporarily.
Finding healthy outlets, like talking to a trusted friend or journaling, can help you release and process emotions constructively. Therapy can also be a valuable tool for understanding and addressing deeper feelings. Acknowledging your emotions allows you to work through them instead of being controlled by them.
5. Spending too much time indoors
Staying inside all day can leave you feeling disconnected and drained, especially if natural light and fresh air are in short supply. A lack of outdoor time can impact your mood, energy levels, and even your sleep quality. It’s easy to overlook how much this affects your mental state. Sure, the weather in the UK is notoriously terrible, but even 10 minutes outside can make a huge difference to how you feel.
Make an effort to spend time outdoors, even if it’s just a short walk around the block. Exposure to sunlight and nature has been shown to improve mood and reduce stress. Adding outdoor time to your routine can provide a simple but powerful mental boost.
6. Constant multitasking instead of focusing on just one thing
Multitasking might seem like a way to get more done, but it often leaves you feeling scattered and stressed. Trying to juggle too many tasks at once reduces focus and productivity, making even simple tasks feel overwhelming. The constant mental switching can drain your energy and patience.
Instead, try focusing on one task at a time and completing it before moving on to the next. Creating a prioritised to-do list can help you stay organised without spreading yourself too thin. Slowing down your approach often leads to better results and a calmer mindset.
7. Not making meaningful social connections
Isolation or only engaging in surface-level interactions can leave you feeling lonely and unsupported. Human connection plays a vital role in maintaining mental well-being, and avoiding it can make you feel disconnected or misunderstood. Over time, it can and often does lead to feelings of emptiness.
Prioritise deeper connections by reaching out to close friends or family members for meaningful conversations. Joining a group or engaging in community activities can also provide opportunities for authentic connection. Building and nurturing these relationships creates a sense of belonging and support.
8. Not setting personal boundaries — or letting them slip
Failing to set or enforce boundaries can leave you feeling drained, resentful, or even taken advantage of. Whether it’s saying yes when you mean no or letting work bleed into personal time, weak boundaries can totally obliterate your mental peace.
Start by identifying areas where you feel overextended and clearly communicate your limits. Sticking to these boundaries helps protect your time and energy, allowing you to focus on what matters most. Healthy boundaries are essential for preserving your emotional well-being.
9. Overthinking decisions
Spending too much time analysing every possible outcome can leave you paralysed and unable to move forward. Overthinking not only wastes energy, but also fuels anxiety and self-doubt. It creates a cycle of second-guessing that’s hard to break.
Practice making decisions within a set timeframe and trusting your judgement. Remind yourself that not every choice has to be perfect — most decisions can be adjusted later if needed. Learning to let go of constant overanalysis creates space for peace of mind.
10. Living with constant noise
Whether it’s the background hum of a TV, loud music, or a perpetually busy environment, constant noise can overwhelm your senses. It becomes harder to relax, concentrate, or recharge when your mind is never given a quiet moment.
Introduce moments of silence into your day by turning off unnecessary distractions or using noise-cancelling headphones. Spending a few quiet minutes in stillness can help reset your focus and reduce mental fatigue. Silence can be surprisingly therapeutic when life feels chaotic.
11. Setting unrealistic expectations
Constantly aiming for perfection or placing high demands on yourself can create unnecessary pressure. When expectations are unattainable, failure feels inevitable, leading to frustration and a diminished sense of self-worth. It’s an exhausting cycle that’s hard to escape.
Reframe your goals to be challenging yet achievable, focusing on progress rather than perfection. Celebrate small wins along the way to remind yourself of what you’ve accomplished. Doing so promotes self-compassion and reduces the mental toll of unreachable standards.
12. Staying in toxic environments
Whether it’s a workplace, friendship, or home situation, being surrounded by negativity can take a serious toll on your mental health. Toxic environments drain your energy, lower your mood, and make it difficult to focus on personal growth.
Identify patterns that feel unhealthy and consider ways to create distance or address the issues. Pursuing healthier spaces or relationships can significantly improve your overall health. Surrounding yourself with positivity helps rebuild confidence and peace of mind.
13. Ignoring the need for downtime
Constantly staying busy without taking breaks leads to exhaustion and mental burnout. Feeling guilty for resting often prevents you from giving your mind the chance to recharge. Without downtime, even the simplest tasks can feel overwhelming.
Schedule regular breaks into your day, whether it’s a 10-minute breather or a relaxing evening activity. Using downtime wisely helps you return to tasks with fresh energy and focus. Rest isn’t a luxury; it’s a necessity for maintaining mental clarity and balance.
