12 Things We Should Stop Doing to Protect Your Mental Health
Taking care of your mental health is more important than ever, but it’s easy to fall into habits that actually make things worse. You might not always realize how certain patterns affect your well-being until you stop and reflect on them.
The key to protecting your mental health often lies in what you choose to stop doing. By identifying and letting go of behaviors that drain you or cause unnecessary stress, you create space for a calmer, more balanced mind.
Stop overthinking every little thing
Overthinking traps you in a cycle of endless doubt and worry. It makes small challenges feel much bigger than they really are.
You don’t have to analyze every detail or outcome. Instead, try to focus on what you can control and take small actions. This helps shift your mind from overthinking to doing.
Keep in mind most things you stress about won’t matter in a few years. When you catch yourself spiraling, ask if it will affect you long-term. That perspective can calm your mind.
Another way to ease overthinking is to keep a gratitude journal. Writing down things you’re thankful for changes your focus from worries to positives in your life.
Finally, grounding yourself in the present moment helps. Notice five things around you, breathe deeply, and bring your attention back to now. This simple practice interrupts obsessive thoughts.
You might not realize how much scrolling through social media fuels comparison. Seeing highlights from other people’s lives can make your own feel less exciting or successful.
Try to notice the moments when you start comparing yourself to others. Maybe it’s after checking certain accounts or spending too much time online without a break.
Remember, what you see online is often a polished version of reality. Everyone shares their best moments, not their full story.
If you find yourself stuck in this cycle, consider taking a short break from social media. Even a week away can help reduce feelings of jealousy or low self-worth.
A therapist or counselor can also support you if comparing leads to anxiety or depression. They can help you challenge negative thoughts and build healthier habits.
Focus on your own progress instead of measuring it against others. Your story is unique, and comparing won’t give you a fair picture of success or happiness.
Avoid skipping sleep or messing with your sleep schedule
You might think skipping sleep to get more done is harmless, but it can take a toll on your mental health. When you don’t get enough rest, your brain struggles to manage stress and emotions.
Keeping a regular sleep schedule helps your body know when it’s time to wind down. Try to go to bed and wake up at the same time every day, even on weekends.
Napping might seem like a quick fix for lost sleep, but it can make it harder to fall asleep at night. If you nap, keep it short and early in the day.
Avoid eating late or drinking alcohol right before bed. Both can disrupt your sleep quality and make it hard for you to feel refreshed in the morning.
When you stick to a consistent routine, your body adjusts and signals you when it’s time to sleep and wake. This helps stabilize your mood and keeps your mental health in check.
Stop saying yes to everything—learn to say no
You don’t have to say yes to every request or invitation. Saying no protects your time and energy, which are both limited resources. When you say yes to things you don’t really want to do, it can leave you feeling drained or overwhelmed.
Learning to say no isn’t about being selfish. It’s about respecting your own limits and priorities. Saying no to one thing means you can say yes to something that truly matters to you, like rest or personal projects.
If you’re used to always saying yes, it can feel uncomfortable at first. That’s normal. Practice by starting small—turn down low-priority asks or social events you don’t enjoy. Over time, it will get easier.
Remember, your mental health benefits when you set healthy boundaries. You’re allowed to put yourself first. Saying no can actually improve your relationships by keeping you from overcommitting and burning out.
Ditch toxic relationships that drain your energy
You don’t have to keep people in your life who constantly leave you feeling exhausted. Toxic relationships can take a toll on your mental health and wipe out your energy without you noticing at first.
If you find yourself dreading interactions or feeling worse after seeing someone, that’s a red flag. You deserve relationships where you can be yourself and feel supported.
It’s okay to set boundaries and limit time with those who bring negativity. Sometimes, stepping back is the healthiest move you can make for your peace of mind.
Focus on spending time with people who lift you up instead of draining you. Protecting your energy means protecting yourself.
Quit ignoring your feelings—acknowledge them instead
When you ignore your feelings, they don’t just disappear. Instead, they tend to build up and can affect your mental health in ways you might not notice at first. Paying attention to what you’re feeling helps you understand yourself better.
It’s okay to experience tough emotions like sadness or anger. These feelings are signals trying to tell you something important about what’s going on inside. When you acknowledge them, you give yourself a chance to respond in a healthy way.
You don’t have to act on every feeling immediately, but don’t push them down or pretend they aren’t there. Finding ways to express your emotions through talking, writing, or other activities can make a big difference.
Ignoring feelings may lead to stress, confusion, or even make you feel worse over time. Recognizing and accepting your emotions is a simple but powerful step toward taking care of your mental health.
Stop scrolling endlessly on your phone before bed
You might think scrolling through your phone is harmless, but it can actually mess with your sleep. The light from screens suppresses melatonin, the hormone that helps you fall asleep. That makes it harder for you to get a good night’s rest.
Try charging your phone in another room an hour before bedtime. It’s a simple way to avoid the temptation to keep scrolling. If you want, set a timer to limit how long you use social media or apps.
You can also check in with yourself about how scrolling affects your mood. If it tends to make you anxious or stressed, cutting back at night could help your mental health. Just a small change like this can make a big difference in how you feel the next day.
Avoid neglecting physical exercise
If you want to protect your mental health, don’t skip out on regular exercise. Moving your body helps release chemicals that improve your mood and reduce stress.
You don’t need to hit the gym hard every day. Simple actions, like walking to the next bus stop or stretching a few times a day, add up and keep you feeling better.
Exercise also supports your physical health, which is closely tied to how you feel mentally. Ignoring physical activity can lead to issues like fatigue or low energy, making it harder to handle daily stress.
Try to make movement a normal part of your routine. Even small steps, like standing instead of sitting while on public transport, can improve your balance and keep your body active.
Staying consistent is key. When you make exercise a habit, you’re less likely to feel overwhelmed or anxious. It’s about finding what fits your lifestyle and sticking with it.
Quit holding grudges and practice forgiveness
Holding onto grudges can wear you down more than you realize. When you keep anger bottled up, your body stays in fight-or-flight mode, which can raise your stress and hurt your health over time.
Forgiving doesn’t mean you forget or excuse what happened. It means you’re choosing to let go of the emotional weight so it doesn’t control you anymore.
Try to see forgiveness as something you do for yourself, not just for the other person. It helps clear your mind and ease your heart.
If it feels tough, start small. You can try meditation or talk with someone you trust to work through those feelings slowly. Forgiveness is a practice, not a one-time event.
When you stop holding grudges, you free yourself from carrying around unnecessary anger. That creates space for peace and better mental health in your life.
Stop drinking excessive alcohol to cope
When you use alcohol to handle stress or negative feelings, it might seem like a quick fix. But alcohol can actually make your mood worse over time. The temporary relief you get often turns into a cycle that’s hard to break.
Drinking too much can also weaken your immune system. Even one heavy drinking session can lower your body’s ability to fight off illness for at least a day. Over time, this effect builds up and can lead to more health problems.
If you’re trying to change this habit, try swapping alcohol for other drinks like water, tea, or flavored seltzers. Having a replacement can make it easier to stay on track without feeling like you’re missing out.
It’s okay to ask for help. Sometimes talking to a friend or a professional can give you the support you need to manage stress without relying on alcohol.
Avoid multitasking—focus on one thing at a time
Trying to do several things at once might seem like a good idea, but it often hurts your focus. When you switch between tasks, your brain has to reset, which can make you less productive.
By focusing on one task, you give your full attention to it. This helps you work better and get things done faster without feeling overwhelmed.
Multitasking can also increase stress and make it harder to think clearly. When you concentrate on one thing, you reduce distractions and create space for your thoughts to flow.
Try setting specific time blocks for each task. When it’s time to work, ignore anything else that’s not related. This approach helps build your ability to stay focused and can improve your overall mental well-being.
It’s okay if it feels tough at first. Like any skill, monotasking gets easier the more you practice it. Your brain will thank you for the break from constant switching.
Quit negative self-talk
Negative self-talk can sneak into your mind without you realizing it. It often sounds like harsh criticism or doubt, like telling yourself you’re not good enough or that you’ll fail before you even try.
When you catch these thoughts, pause and ask if they’re really true. Look for evidence that challenges them. For example, if you think you’re bad at something, remember times you succeeded or improved.
Try to avoid thinking in extremes, like seeing things as all good or all bad. This kind of black-and-white thinking makes problems feel bigger than they really are. Instead, focus on small wins and progress.
Stop using “should” statements that make you feel guilty, like “I should have done better.” These only add pressure and don’t help you grow. Instead, be kind to yourself and recognize effort, not just outcomes.
Changing your self-talk takes practice, but it’s one of the simplest ways to reduce stress and protect your mental health. Your brain will start to believe what you repeatedly tell it. So, make your inner voice a helpful friend, not a harsh critic.
