Bigger is not always better, especially when making a change. Smaller changes have been shown to make the greatest difference. The simple reason is, human beings have a natural reaction to resist big changes – even if the change has the power to improve our quality of life.
Most of us are creatures of habit. We might remain inactive even when we know the benefits of working out, or we may indulge in alcohol consumption when the evidence for change is irrefutable. Our lifestyle choices influence our habits, good or bad, and habits are hard to change.
But there’s an alternative approach that works with the human mindset – small changes. In the book Atomic Habits, James Clear explains how focusing on tiny, incremental changes can lead to remarkable transformations over time. Instead of overhauling your entire lifestyle, you can achieve long-term success by building healthy habits one step at a time.
Small changes align with how our brains are wired. They’re easier to process, adapt to and sustain. They also have less chance of resistance. The tiny adjustments build momentum through something called the “compound effect.” Over time, small habits accumulate, leading to significant progress without the stress of major upheaval.
How Your Daily Habits Shape Mental Health
Your daily habits might seem small or insignificant, but they add up. So, if you want to improve your emotional well-being, you might begin with the things you do most often. Here are some practical, evidence-based changes that complement treatments like SPRAVATO® and Deep TMS to help manage symptoms and foster recovery:
Physical Activity
Regular exercise profoundly affects your brain chemistry. It triggers the release of endorphins, the “feel-good” hormones. It suppresses the release of stress hormones, which in turn, decreases feelings of stress, anxiety, and depression. Inactivity has the opposite effect. It weakens your brain’s ability to manage stress and regulate emotions. So you’re likely to experience low mood and even feelings of frustration. This creates a vicious cycle: as your mood drops, you’re less likely to feel motivated to move, and the inactivity only deepens negative feelings.
Daily change
Commit to some amount of strength training and aerobic exercise most days of the week. This could be a walk around your neighborhood, climbing stairs during work breaks, lifting weights, or a quick workout at home. Small actions like parking further away or stretching after waking up can help you build momentum. Physical exercise also improves cardiovascular health and overall physical health. This is critical because people with mental health diagnoses have an increased risk of suffering from chronic issues like asthma, arthritis, and heart disease.
Nutrition for Mental Health
Processed foods or sugary snacks cause spikes and crashes in your blood sugar, and can lead to feelings of irritability or even anxiety. At the same time, not getting the proper nutrients means your brain doesn’t have what it needs to keep things in balance. So you want to incorporate a healthy diet rich in fruits, veggies, whole grains, and healthy fats to give your brain the nutrients it needs to function well and keep your mood more stable. There’s significant evidence showing that omega-3 fatty acids can be used in bipolar disorder and schizophrenia treatment.
Daily change
Start simple. Swap out one of your snacks for something healthier—maybe try a handful of almonds or some fresh fruit instead of chips. Add veggies to your meals, or pick whole grains over white bread. These little shifts can start to make you feel a lot better physically and mentally.
Mind-Body and Mindfulness Practices
When we’re stressed or overwhelmed, our bodies go into “fight or flight” mode, which can mess with our mental health. Practicing mindfulness teaches your brain to calm down and focus. Even a few minutes of mindfulness daily can reduce stress hormones and help you feel more balanced. Research has shown that extensive mindfulness practices can change the structure of your brain, helping you respond better to stress and emotions.
Daily change
The great thing about mindfulness is that you don’t have to do anything arduous to get started. Set aside five minutes daily to focus on your breath. Sit comfortably, close your eyes, and breathe in and out slowly. If your mind wanders, gently bring your attention back to your breathing. You’d be surprised how quickly these short sessions can help you feel more calm and centered.
You can also add light yoga or stretching to your day. It doesn’t need to be a complete workout—just a few simple stretches can help release tension in your body and ease your mind. The more you make these practices part of your daily routine, the more you’ll notice a positive shift in your overall mental health.
Restorative Sleep
Quality sleep is essential for mental health. It helps improve your focus, energy, and emotional stability. Poor sleep, on the other hand, can worsen symptoms of anxiety and depression.
Daily change
Have a consistent sleep schedule that includes sleeping and waking up at the same time every day, even on weekends. You can also read, meditate, and limit screen time before bed to promote quality sleep. Experts recommend about 7 to 9 hours of sleep each night for adults.
Social Connections
We’re social creatures and meaningful relationships are among the most critical factors in maintaining good mental health. Strong social connections, whether with family, friends, or even colleagues, can provide a sense of support, belonging, and purpose. On the flip side, isolation and loneliness can increase feelings of anxiety and depression, making it harder to cope with life’s challenges.
Positive social interactions have been shown to boost mood, lower stress levels, and enhance overall health. When we connect with others, our brains release oxytocin, often called the “feel-good hormone,” which can help reduce anxiety and improve our mental outlook.
Daily change
Make an effort to reach out to a friend or family member daily through texts, meet ups, etc. Just a quick text to someone with something that reminded you of them might prompt a return text to help make you feel connected. You can also join a local support group or participate in a community activity.
Why These Lifestyle Changes Complement Treatment
Treatments like SPRAVATO® and Deep TMS are powerful tools for managing mental health diagnoses, especially depression. But they work best when combined with healthy lifestyle changes. Treatments help you manage your symptoms, but daily habits like physical activity, smoking cessation, practicing gratitude, nutrition, etc., support long-term recovery and improve overall well-being.
At Relief Mental Health, we’re here to support you every step of the way. In addition to offering treatments like SPRAVATO® and Deep TMS, we have a team of mental health professionals ready to help guide you through your recovery journey. Whether learning new skills to manage stress or seeking expert support, we’re dedicated to providing the resources and care you need to thrive.