Leading a hectic lifestyle doesn't necessitate neglecting your mental wellbeing. With a bit of strategizing and making a conscious effort, you can incorporate small actions to support both your mind and body.
Keep reading to discover five ways to support your mental wellbeing with a busy lifestyle.
1. Diarise Nourishing Activities
We need to make time for pleasurable activities in order to feel well. So, what sparks joy for you? And how often do you make it happen?
If the answer is rarely, perhaps it’s time to become more intentional and diarise activities that replenish your mind and soul.
Whether it's reading, a leisurely walk, journaling, or another hobby you love, blocking out time for these activities ensures they become non-negotiable parts of your routine. Treat them as appointments with yourself, prioritizing your mental health just as you would any other commitment.
By diarizing these nourishing activities, you create a structured framework that supports your overall wellbeing amidst the chaos of daily life.
2. Develop a Sleep Routine
Establishing a consistent sleep routine can significantly impact your mental health, even amidst a busy schedule. Aim for a set bedtime and wake-up time every day, including weekends, to regulate your body's internal clock.
Prioritize quality sleep by creating a relaxing bedtime ritual, such as reading or practicing gentle stretches, to signal to your body that it's time to wind down.
Avoid screens, caffeine, and heavy meals close to bedtime, as they can disrupt sleep patterns. Additionally, ensure your sleep environment is conducive to relaxation, with a comfortable mattress, minimal noise, and optimal room temperature.
By prioritizing a consistent sleep routine, you provide your mind and body with essential rest and rejuvenation, enhancing your ability to cope with the demands of a busy lifestyle.
3. Practice 3-Minute Breathing Spaces
Incorporating brief yet powerful mindfulness practices into your day can offer profound benefits for your mental wellbeing. One effective technique is the Three-Minute Breathing Space, designed to anchor your awareness in the present moment and cultivate a sense of calm amidst chaos.
To practice this technique, find a quiet space where you can sit comfortably for a few minutes. Begin by taking a few deep breaths, focusing on the sensation of air entering and leaving your body. Then, expand your awareness to observe your thoughts, emotions, and physical sensations without judgment. Allow them to come and go like passing clouds in the sky.
Next, gently redirect your attention back to your breath, using it as an anchor to the present moment. Notice the rise and fall of your chest or the sensation of air passing through your nostrils. With each inhale and exhale, let go of tension and stress, allowing yourself to relax more deeply.
Repeat this process for three minutes, immersing yourself fully in the present experience. By integrating these brief breathing spaces into your day, you can cultivate resilience, reduce anxiety, and enhance your overall mental clarity, even in the midst of a hectic lifestyle.
4. Research Quick and Healthy Meals
Research suggests that the foods we consume can directly impact our mood, cognition, and overall mental health.
Chronic inflammation has been linked to low mood and anxiety. Certain dietary patterns, such as those high in processed foods, sugar, and unhealthy fats, can promote inflammation in the body. Conversely, a diet rich in whole foods, fruits, vegetables, and anti-inflammatory fats can help reduce inflammation and support mental wellbeing.
Taking some time to research quick and healthy meal options can be a game-changer for supporting your mental wellbeing in the long run.
If managing meal planning and cooking feels overwhelming, why not consider using a meal delivery service? These services offer nutritious options tailored to your dietary preferences, providing a convenient solution for nourishing your body and mind.
5. Say No More Often
Setting boundaries and prioritizing your time and energy is crucial for preventing burnout and preserving your mental health.
When you say yes to every request or commitment, you spread yourself too thin, leaving little time for things that bring you joy. This can lead to increased stress, exhaustion, and feelings of resentment.
By learning to say no when necessary, you empower yourself to focus on what truly matters and allocate your resources more effectively.
Setting boundaries also communicates your needs and limits to others, fostering healthier relationships and reducing conflict.
Practice assertiveness and learn to decline requests politely but firmly. You don't need to provide elaborate excuses or apologies – simply express your limitations and offer alternative solutions when possible. Remember that it's okay to prioritize your own needs and say no to things that don't align with your values or goals.
Summary
In today's fast-paced world, it's easy to prioritize work, responsibilities, and obligations over our mental wellbeing.
However, failing to attend to your mental health can have serious consequences. Burnout can gradually creep in when you continuously push yourself beyond your limits without replenishing your mental resources.
The good news is that even in a busy schedule, there are steps you can take to nurture your mental wellbeing. We outlined:
- Diarising nourishing activities
- Developing a sleep routine
- Practicing brief mindfulness exercises
- Researching quick and healthy meals
- Saying no more often
These practices allow you to keep your health in check amid the hustle and bustle. What small step could you take today?
Self-Guided Support for Anxiety and Low Mood
Research shows that self-help materials are often enough for people to overcome mild to moderate mental health difficulties without professional support.
If you’re interested in a self-guided program that includes tools from CBT, DBT, ACT and more, be sure to check out The Mental Wellbeing Toolkit. It's "like 10 therapy sessions in one."
