Ten Simple Everyday Practices (Academic)

Feeling good is essential for overall well-being and can significantly impact our daily lives. There are many simple practices that one can incorporate into their routine to enhance their mood and overall mental health.

Here are ten everyday practices that can lead to an improved sense of well-being.

First and foremost, maintaining a regular exercise routine is crucial. Physical activity releases endorphins, which are chemicals in the brain that act as natural mood lifters. Engaging in activities such as walking, jogging, or yoga for at least 30 minutes a day can help boost feelings of happiness.

Secondly, mindfulness and meditation play significant roles in mental health. Spending just a few minutes each day focusing on breathing or practicing gratitude can help center the mind and alleviate stress. Apps like Headspace and Calm have grown in popularity, particularly during recent years when many sought relief from heightened anxiety related to global events.

Moreover, connecting with nature can greatly enhance emotional well-being. Research shows that spending time outdoors can reduce symptoms of anxiety and depression. Simple activities like gardening or taking a walk in the park allow individuals to enjoy fresh air and natural beauty, promoting relaxation.

Additionally, cultivating social connections is vital. Engaging in regular conversations with family and friends can improve mood. Recent trends show the importance of virtual gatherings during the pandemic, demonstrating that even online interactions can foster a sense of belonging and support.

Engaging in hobbies is another important practice. Whether it is painting, cooking, or playing an instrument, dedicating time to personal interests can provide joy and a sense of accomplishment. This is particularly relevant in recent years, as many have taken up new hobbies to cope with stress.

Maintaining a healthy diet is also key. Nutritional choices can influence mood significantly. Consuming a balanced diet rich in fruits, vegetables, and whole grains helps the body function at its best, contributing to overall well-being.

Adequate sleep cannot be overlooked. Sleep deprivation is linked to mood disorders; thus, aiming for 7 to 9 hours of quality sleep each night is essential for emotional stability.

Lastly, practicing self-compassion is a fundamental practice. Being kind to oneself and accepting imperfections can increase resilience against negative feelings.

In conclusion, feeling good can be achieved through a combination of physical, mental, and emotional practices. By incorporating these ten simple habits into daily life, individuals can significantly enhance their mood and overall mental health.

References

Brown, Brené. "The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are." Hazelden Publishing, 2010.

Harvard Health Publishing. "The Importance of Exercise for Mental Health." Harvard Medical School, 2020.

Kabat-Zinn, Jon. "Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life." Hachette Books, 1994.

Parks, Amy C., et al. "The Science of Happiness: A Complete Guide to the Most Effective Strategies for Creating a Happier Life." Psychology Press, 2021.

Copyright ? Prof. Dr. Jorge Van der Loo