In recognition of World Mental Health Day (October 10), it’s essential to acknowledge the prevalence of mental health challenges. The World Health Organization (WHO) estimates that one in eight people worldwide lives with a mental health disorder, with depression and anxiety being the most common. Yet, less than half of those affected get the help they need, often because of stigma or limited access to care.
Mental health is just as important as physical health, and looking after it should be part of everyday life. By adding healthy, small habits into your routine, you can build resilience, ease stress, and improve your overall quality of life. World Mental Health Day is a reminder to check in with yourself and others, and to make mental wellness a daily priority.
Why Mental Health Matters
Millions of people live with mental health challenges, with depression and anxiety among the most common. Poor mental health doesn’t just affect mood; it can also impact physical health, relationships, work performance, and even life expectancy. Chronic stress, for instance, may raise the risk of heart disease, diabetes, and a weakened immune system.
On the other hand, good mental health supports overall well-being, boosts productivity, and improves quality of life. The encouraging news is that significant changes aren’t always necessary. Simple, consistent habits can go a long way in lowering stress, lifting mood, and building resilience.
Limit Screen Time and News Overload
Too much time online can affect your mental health. Constant news can feel overwhelming, and scrolling social media often leads to comparison or negative thoughts. Take a break, put your phone down, and avoid screens before bed. Instead, try something uplifting, such as reading, writing, or spending time outdoors.
Practice Mindfulness and Gratitude
One of the most powerful tools for mental health is mindfulness, being present in the moment without judgment. Even just 10 minutes of daily mindfulness exercises, such as deep breathing or meditation, can lower stress levels and improve emotional regulation.
Adding gratitude to your routine is equally impactful. Keeping a short journal of three things you are grateful for each day helps shift attention away from negative thoughts and cultivates a more positive outlook.
Stay Active
Exercise is often called “medicine for the mind”. Physical activity releases endorphins and serotonin—natural brain chemicals that lift your mood and ease stress. It also helps you sleep better, boosts your energy, and provides a healthy outlet for tension. You don’t need to run marathons to feel the benefits. Aim for 150 minutes of moderate activity each week, whether it’s brisk walking, swimming, dancing, cycling, hiking, yoga, or even gardening at home.
Maintain Strong Connections
Human connection is vital to mental health. Research indicates that individuals with strong social ties tend to be happier, healthier, and live longer than those who are isolated. Unfortunately, loneliness is on the rise worldwide and has been linked in research to health risks comparable to smoking. Make time for family and friends, even if it’s just a quick phone call or a shared meal.
Prioritise Sleep
Sleep isn’t a luxury; it’s a necessity for good mental health. Adults need 7 to 9 hours of quality rest each night. Without it, mood, focus, and energy suffer, and the risk of depression and anxiety increases. To sleep better, establish a regular bedtime routine, go to bed and wake up at the same time each day, and limit screen time before bed, as blue light can interfere with melatonin production. Make your bedroom calm, dark, and cool, and avoid caffeine or heavy meals late at night.
Good mental health doesn’t come from one significant change but from small, steady habits that strengthen resilience over time. World Mental Health Day is a reminder to incorporate these habits into daily life, from reducing screen time and practising mindfulness to staying active, building connections, and getting sufficient sleep. Each step supports a healthier, happier mind.
With access to 24/7 telehealth GP consultations, unlimited Medical Society visits, mental health support, and a trusted national network of healthcare professionals, Affinity Health makes it easier to care for both body and mind.
