Regular routines
When we think of keeping healthy, we often think of our physical health - the need to exercise regularly, eat well, see our GP when necessary and try to get a good night’s sleep. When we think of dental health, we also think of daily routines: moderating our sugar intake as best we can, daily brushing, flossing, and regular check-ups to keep our teeth shining. Unfortunately, there can be a tendency to take our mental health for granted – as though it can look after itself.
In truth, maintaining mental health is no different from physical or dental health - it requires consistent, intentional effort. Just like you wouldn’t brush your teeth once, or keep up a routine for a few weeks before neglecting them for months, you can’t ignore your mental health and expect it to remain bullet proof against the stresses and strains of life.
Daily Mental Health Maintenance
To keep our mental health in check, as with doing our weekly cardio and weight routines, or daily brushing an flossing, we need routines to ensure optimal mental health. Here are some of the things we can use in forming daily routine:
1. Challenging Unhelpful Thoughts
One of the most important parts of maintaining mental health is identifying and challenging unhelpful thoughts. Just as plaque can build up on teeth if left unchecked, negative, automatic thoughts can build up and lead to anxiety, depression, and stress. Cognitive-behavioural therapy (CBT) encourages us to notice patterns of thinking that are irrational or unhelpful, and to actively challenge them on a regular basis.
2. Self-Compassion
We often judge ourselves more harshly than anyone else would. This lack of self-compassion can eat away at our self-esteem. To prevent this self-compassion is vital. By treating yourself with kindness and understanding, especially in moments of failure or difficulty, you prevent the emotional buildup of shame and self-criticism. Including “3 gratitudes” daily, practicing daily meditation, or allowing yourself to make mistakes, without self-judgment can help.
3. Remaining Aware of Core Beliefs
Core beliefs are deeply held convictions we have about ourselves, others, and the world. They shape how we react to situations and, when these beliefs are negative or faulty, they can lead to unhelpful reactions. For instance, if someone holds the core belief that “I am unworthy of love,” they may consistently interpret other people’s actions as rejection, leading to emotional pain and isolation. Therapy can help you identify and address these beliefs, replacing them with more balanced, healthy perspectives – but then you need to practice maintaining them, so you don’t relapse into bad, old habits.
4. Building Support Networks
One essential component of mental health is the ability to rely on and use support mechanisms, as focused on in Interpersonal Therapy (IPT). Human beings are social, and maintaining healthy relationships is key to good mental health. Emotional fitness requires regular interactions with others. Whether it’s confiding in a friend, speaking with a colleague, or engaging in group activities, these social connections provide the emotional support needed to handle life’s stresses. By actively seeking and engaging with others, you build a buffer of support. These relationships serve as “safety nets” during tough times.
5. Practicing Assertiveness
Assertiveness is the ability to express your opinions and maintain your boundaries in a clear, respectful manner. For some of us, this doesn’t come naturally and can feel uncomfortable at first. However, much like physical exercise, the more you practice, the stronger your skills become. Assertiveness helps prevent feelings of frustration and resentment from building up, which can contribute to stress, anxiety, and depression. It allows you to take control of your emotional environment and avoid situations where you feel powerless or disrespected. Daily practice really does makes it easier to be assertive over time.
6. Time Management
Poor time management can lead to stress, overwhelm, and burnout. Conversely, effective time management allows you to prioritise what matters most and create space for relaxation, relationships and hobbies. Just as an athlete would schedule time for workouts, consider scheduling time for the ideas included in 1-5 above! By creating a balanced routine, you reduce the mental clutter in your mind that can lead to stress, anxiety and low mood.
Conclusion
Just like brushing and flossing are essential for dental hygiene, daily practices are good for mental health: challenging unhelpful thoughts, practicing self-compassion, building social connections, and managing time. Mental wellness is not about attending for a period of therapy: it’s an ongoing process, requiring daily attention and care. If you want to be physically fit then exercise daily; keep good dental health by brushing and flossing twice a day. Mental health is no different: keep good routines and you’ll stay on track.