6 Daily Habits That Improved My Mental Health
It’s Not Easy, But It’s Definitely Worth It
What made me think it would be easy? I spent the majority of my life, that’s well over 30 years, dealing with negative thoughts and emotions, little to no self-worth, depression, and the list goes on.
Being so accustomed to living that way for so long, it’s no wonder it’s been such hard work to break free from that mentality.
With that being said, it takes time, a lot of effort, and consistency. You know what they say, “Nothing worth it ever comes easy.”
It’s essential to remember that we may get off track a few times due to some bumps in the road, but it’s always easy to get back on track.
I faced many new challenges along the way, more than a few setbacks, and times when I thought I wasn’t capable of change. But no matter what life threw at me, I kept pushing forward because I wanted so badly to come out on the other side.
While on my journey, I gradually improved my mental health. Through continued effort, each time I faced a challenge, I was able to handle it with grace and learn from it, so I wouldn’t repeat the same mistakes. In doing so, I became stronger and built my confidence when making important decisions, something that I undoubtedly lacked before.
I still like to think of myself as a work in progress. But then again, aren’t we all?
While I still have days where I don’t feel my best, and my mental state isn’t up to par, I’ve learned and come far enough to know how to help improve that unsatisfactory state.
These days, my mental health has become my priority. Every day, I strive to feel good and be happy. I know, nobody feels good all the time, but I enjoy feeling good so much that I continue to work on improving my mental health every day.
I have my go-tos when it comes to needing a quick attitude adjustment and raising my vibration. Sometimes it may require two or three to get me to a place where I feel good enough, but they always get me there!
I am going to share with you the many daily practices that have improved my mental health and gotten me to the place I am today.
6 Things That Improved My Mental Health
1. Changing My Thoughts
FIRST, I LEARNED ABOUT THE POWER OF OUR THOUGHTS, AND REALIZED I NEEDED TO CHANGE MINE BEFORE I DID ANYTHING ELSE.
Our thoughts hold so much power. They play a central role in how we feel, how we behave, and ultimately, how we experience life.
Our thoughts are the architects of our inner world. They color our moods, influence our decisions, and affect the energy we bring into relationships, work, and even our health.
The more we engage with specific ways of thinking, the more automatic they become.
Negative, habitual thinking can entrench unhealthy mental patterns, but conscious, deliberate thought can rewire the brain for peace, positivity, and purpose.
The quality of your thoughts determines the quality of your life. Happy people aren’t always in ideal circumstances, but they often think in ways that empower them to feel hopeful and grateful. Likewise, people who feel stuck or overwhelmed may find that fear, doubt, or feelings of unworthiness dominate their thoughts and emotions.
By taking responsibility for your thoughts, you take responsibility for your emotional and behavioral responses, which, over time, reshape your entire experience.
I began listening to numerous books about the nature of our thoughts and how the mind works. I would listen while driving or at various times throughout the day, as it was convenient to do with an app on my phone. This ease of access allowed me to enjoy dozens of books in a relatively short period of time.
The Amazon Audible app has provided me with a wealth of information at any time, significantly accelerating my personal growth. What I love most about it is that you receive monthly credits and earn additional credits with certain books. This means you can download books for free! For more information or to try it for free, click here.
The first book that empowered me to change my thoughts is “Don’t Believe Everything You Think” by Joseph Nguyen. In this book, he explains that your thoughts are the primary cause of your suffering. Your thoughts are just thoughts, and they are not always true. He offers insight on how to detach from your negative thoughts and choose positive thoughts that cultivate feelings of joy and contentment. To listen on the Audible app or purchase the book, you can do that here!
One of my favorite books, which I highly recommend, is “The Power of Your Subconscious Mind” by Joseph Murphy. He speaks of the two levels of our mind, the conscious and the subconscious. In this book, you learn how your thoughts create your reality through the power of your subconscious mind. If you weren’t aware of how powerful your thoughts are, you definitely will be after you read this book.
Numerous books are available that discuss the power of your thoughts and your subconscious mind. Those are just a few that I have listened to or read and personally recommend. They helped me become more aware of my thoughts and develop the determination to change them.
I also enjoy listening to my favorite music, or anything inspirational, while getting ready in the morning. If it makes me feel good or inspires me, that is a benefit to my mind!
If you would like to read more about the role our thoughts and subconscious mind play in our lives, I write about it in my post, “How To Become Your Best, Happiest Self.”
2. Daily Meditation
In many of the books I was reading, they discussed the numerous benefits meditation has on our mental health and well-being.
With that being said, I decided to give it a try! And…WOW! It is life-changing!
One of the most well-documented benefits of meditation is its ability to lower stress levels. By promoting relaxation and reducing the production of stress hormones, such as cortisol, meditation helps you stay calm even in difficult situations.
At its core, meditation is the practice of focused attention and awareness. It often involves sitting quietly, focusing on the breath, and gently guiding the mind away from distractions.
At first, it may seem strange and even challenging to sit in silence without hundreds of thoughts running through your head. And that is perfectly normal. I’ve been meditating for years now, and my mind still wanders. When it does, I focus my attention back to my breath.
Meditation is about becoming more aware of who you are and learning to respond rather than react to life’s challenges. Whether you’re dealing with anxiety, struggling with focus, or simply looking for more peace in your day, meditation offers a path inward—a path toward mental clarity, resilience, and emotional well-being.
In a world that often pushes us to go faster and do more, meditation reminds us to pause, breathe, and just be. And sometimes, that simple act can change everything.
In my article “The Powerful Benefits of Meditation,” you can read about how meditation changed my life with just one thought.
3. Practicing Gratitude
Gratitude is one of the most effective ways to enhance your mental health and overall well-being.
Gratitude is the act of acknowledging and appreciating the positives in your life—whether they’re big (like supportive relationships) or small (like your morning coffee). It can be directed toward others, nature, circumstances, or even yourself.
Practicing gratitude means intentionally focusing on what you have rather than what you lack.
I practice gratitude daily and strive to live each day in a state of gratitude. Whenever I’m faced with a challenge, I find at least one slight positive or valuable lesson in the situation. There is always something positive or a valuable lesson to be learned, even in the most challenging conditions.
Gratitude journals are a great addition to any daily gratitude routine. Each night before I sleep, I write down at least five things I am grateful for. I write down things such as my kids (they are always at the top of my list), necessities, and positive experiences that I have throughout my day. This always helps me see the abundance in my life and helps me drift off to sleep feeling happy, peaceful, and content.
Gratitude isn’t about denying hardship or pretending everything’s perfect. It’s about expanding your awareness to include the good that exists alongside the difficult. Over time, this practice can reshape how your brain processes the world, building a mental environment that supports healing, growth, and peace.
In a world that often emphasizes what’s wrong or missing, gratitude offers a shift in perspective, and over time, that shift can be life-changing.
I explain more about gratitude and its powerful benefits in “How I Live Every Day With Gratitude.”
4. Positive Affirmations
Positive affirmations are a great tool to override negative thoughts. They are statements or phrases you repeat to yourself to encourage positive thinking. They also help build self-esteem and confidence.
When I first started using positive affirmations, I wrote them on small Post-it notes that I stuck on my mirror. Although I no longer have them there, I still recite positive affirmations every day. I have my favorites that make me feel good and inspire me.
If you decide to try affirmations, ensure they resonate with you. Affirmations are much more powerful if you put some feeling behind them. You can find affirmations that resonate with you and make you feel good. If not, you can also create your own.
If saying, “I am _____” doesn’t feel comfortable for you because you know you’re not there yet, you can always say, “I am becoming____” or “I am learning______” if that feels more comfortable for you.
5. Daily Exercise
Exercise is not just about building muscles or losing weight—it’s a scientifically proven way to improve your mood, sharpen your focus, reduce stress, and build emotional resilience.
Multiple studies have shown that regular exercise can be as effective as antidepressant medication for some people with mild to moderate depression. It promotes neural growth, reduces inflammation, and creates new activity patterns in the brain that promote feelings of well-being.
There are numerous benefits of exercise; I would need to create an entire blog post to list them all! However, I will let you know that when you exercise, your brain releases endorphins, which are natural mood boosters. These “feel-good” chemicals interact with receptors in your brain that reduce the perception of pain and trigger a positive feeling in the body.
While I had always been somewhat active, once I started incorporating workouts into my morning routine, I felt better throughout the day. Even if I can’t get a full workout in during the morning, I will do some quick bodyweight strength exercises such as push-ups, squats, and plank. Then I will be sure to get some walking in throughout the day and move my body whenever possible.
Whether it’s walking your dog, dancing in your living room, or doing push-ups between Zoom meetings, moving your body is one of the most reliable ways to take care of your mind.
Exercise isn’t a cure-all, but it is a powerful and accessible tool for improving mental health. You don’t have to train for a marathon or spend hours at the gym to experience the benefits. Just 20–30 minutes of moderate activity a few times a week can make a significant difference.
6. Eating More High-Vibe Foods
You’ve probably heard the saying “you are what you eat.” But have you ever considered that you might also feel what you eat—emotionally, energetically, even spiritually?
Both science and ancient wisdom support the idea that everything, including food, has a frequency, and that these frequencies affect our state of mind.
At the most basic level, all matter vibrates—this includes you, the chair you’re sitting on, and the apple you ate this morning. In physics, vibrational frequency refers to the rate at which atoms and molecules move. More than just calories and nutrients, the food we eat carries energy—vibrational energy—that can influence our mood, mental clarity, and overall sense of well-being. If you would like to learn more about vibrations and frequency, I provide a more detailed explanation here.
Your gut isn’t just where food is digested—it’s also where about 90% of your serotonin (the “feel-good” neurotransmitter) is produced. This is why nutrition has a direct impact on your mood and mental balance.
Higher-frequency foods tend to support clarity, vitality, and balanced emotions. Lower-frequency foods, on the other hand, may contribute to sluggishness, foggy thinking, or even depressive moods.
High-vibrational foods are fresh, minimally processed, grown in nutrient-rich soil, and as close to their natural state as possible. These foods are not only rich in vitamins and minerals, but they also contain life-force energy. Eating them regularly can elevate your mood, stabilize your energy, and support mental clarity.
Low-vibration foods tend to be heavily processed, nutrient-poor, or filled with artificial ingredients. These foods may provide temporary pleasure or energy spikes, but often leave us feeling drained, anxious, or emotionally unstable over time. They’re associated with inflammation, which science now links closely to depression and anxiety.
I have always had a habit of eating whatever I wanted, whenever I wanted it. And looking back, and knowing what I do now about the effects of food on our mental health, it’s no surprise to me that I suffered for so long with my mental health.
I say this because I had always eaten low-vibrational foods and rarely consumed high-vibrational ones. It wasn’t until I started being mindful of my eating and how it made me feel that I really noticed the effect.
Now that I have acquired the knowledge I was lacking all those years, I’m much more aware of the foods I’m putting into my body and the nourishment I’m providing to my mind.
Even knowing all this, I am not perfect, and I still consume lower-vibration foods at times. However, I also consume more high-vibration foods to create a more balanced diet.
I am much more mindful of my eating these days, given that my mental health is a top priority. If I’m not feeling my best, eating low-vibration foods will only make me feel worse. To feel my best, consuming high-vibration foods is the first step.
Choosing high-vibration foods isn’t about being perfect or following a strict diet. It’s about becoming more conscious of how what you eat makes you feel.
And, of course, we all know the importance of staying hydrated! Water is another essential factor for me.
Dehydration will impair cognitive function, increase feelings of anxiety and stress, and decrease your mood.
Water is all I drink; I know it’s unusual, but it’s true! So, if I don’t drink enough water throughout the day, I feel the effects. Water is vital to everyone’s health and well-being.
Your mind is your greatest asset when you care for it
I know this was a lot to take in, but I hope it helps! Remember, consistency is key! Improving your mental health will not happen overnight. It takes time, dedication, and constant effort.
The more effort you put in, the faster you will see results. Your mental health should be your top priority. It impacts your overall well-being, your relationships with others, and your ability to function in daily life. Improve your mental health, and you will improve your life.
No matter what obstacles you face or challenges arise, do not give up. Continue to push forward and strive to get better. And always stay positive!
One small step every day leads to astounding results!
You deserve to be the best person you can be, you deserve to be happy, and the world needs you to be who you were meant to be- the best version of yourself.
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