
There are certain obvious factors in life that can significantly damage your mental health: being in an abusive relationship or dealing with the death of a loved one, for instance. Beyond these, however, there are various elements you might not recognize as crucial to maintaining mental health, mistakenly believing they don’t matter. In reality, they do. To avoid a mental health crisis, you need to ensure sufficient sleep, regular physical activity, quitting smoking, and addressing seriously stressful aspects of your life. The mental health disorders primarily impacted by environmental factors include mood disorders, anxiety, depression, and to a lesser extent, bipolar disorder. Other conditions can also arise, making it clear that this isn’t a one-size-fits-all scenario. This isn’t about assigning blame; every mental illness results from a complex mix of factors, and no one can honestly be said to have “brought it on themselves.” However, to maintain good mental health, certain behaviors should be avoided as they pose high risks.
Here are seven things that could be damaging your mental health, ranging from the obvious to the more subtle.
1. Not Getting Enough Sleep
There is a straightforward link between sleep and mental health. For those predisposed to mood disorders, adequate sleep is vital for stability. The Mental Health Foundation highlights a strong connection between poor sleep and severe anxiety and depression, emphasizing the importance of sleep hygiene (a dark room, no electronic devices before bed) in maintaining good mental health. Without the recommended seven to eight hours of sleep per night, you risk significant harm to your mental balance and are likely to feel irritable before your morning coffee.
2. Associating With People Who Put You Down
This isn’t about general negativity; it’s about relationships with people who undermine you, challenge your beliefs, crush your self-esteem, and generally devalue your worth. Constant exposure to this type of negative reinforcement can embed severe negativity in your thought patterns, leading to cycles of self-condemnation, anxiety, and depression. If you have such a toxic relationship in your life, you need to find a way to limit, manage, or end it, as it’s damaging your mental well-being.
3. Not Exercising or Going Outside Enough
The connection between exercise and improved mood is well-documented. As Elle Woods famously said, “Endorphins make you happy. And happy people don’t kill their husbands. They just don’t.” While the chemical effects of exercise are more complex than that, anyone who has experienced a “runner’s high” knows that physical activity is an excellent way to maintain a good mood. Studies also show that exposure to green spaces benefits those with depression and anxiety, so taking long walks in nature is genuinely beneficial.
4. Isolating Yourself Socially
While alone time is necessary, excessive loneliness and a solitary lifestyle are linked to mental health issues. Psychology Today identifies four disorders—depression, social anxiety, addiction, and hoarding—that can be exacerbated by social isolation and loneliness. Additionally, long-term isolation is associated with a higher likelihood of developing schizoaffective disorders, though the exact relationship remains unclear. If you find yourself increasingly isolated, make an effort to re-engage with the social world, even if it’s just brief conversations with baristas or meeting friends for a drink. Social interaction is genuinely beneficial for your brain.
5. Avoiding Help Because It’s “For Weaklings”
You might be smarter than your therapist, but that’s irrelevant. It’s like being smarter than your plumber; it doesn’t matter because they are still more qualified to fix your broken bathroom. Therapists have a unique set of skills that help you navigate your difficulties; they can help you build a map through the sometimes-terrifying wilderness of your mind. While your friends and family may love you deeply, they can’t be impartial, skilled guides. Therapy can help even if you don’t exhibit clear symptoms of mental illness. If you’re concerned about any aspect of your mental health, whether it’s relationship patterns, moods, or strange reactions, it’s best to consult a qualified professional to prevent things from snowballing.
6. Self-Medicating with Substances
The relationship between substance abuse and mental health is complex. They often occur together and can obscure and overlap with each other. Substance use doesn’t cause mental health issues, but it can exacerbate them. According to Help Guide, substance use may be a coping mechanism for poor mental health symptoms, may trigger genetic predispositions to certain mental conditions, and can worsen existing symptoms. Substance abuse is risky not only for health reasons but also for its impact on mental health. It’s crucial to recognize that substance use can be a significant factor in mental health.
7. Not Addressing Stress Triggers
Chronic stress, if left unmanaged, is directly linked to anxiety and depression. Serious stress affects grey matter levels in the brain and shrinks regions associated with emotional regulation, which is detrimental to maintaining a healthy mental outlook. While a little stress can be motivating, prolonged stress is widely recognized as harmful to both physical and mental health. Mandated stress-free time is essential if you find yourself losing sleep, getting sick more often, or becoming anxious and depressed. Activities like mindfulness, meditation, swimming, or reading can help manage stress. Ignoring stress and believing you’re invincible will ultimately cause more harm.
Empathy and appreciation go hand in hand. Childcare is demanding, and if a grandparent finds it difficult, make it easier for them by planning less physically demanding activities like going to the playground or watching a movie. If they struggle with stairs, ensure all necessary supplies are on the main floor. Parents should also be aware of any health issues that could impact childcare, such as memory problems or seizures.
Maintain ongoing communication and ensure that children understand that the grandparent is in charge. They must follow the same rules as when their parents are around, such as doing homework, not eating candy before meals, and going to bed on time.
Don’t feel guilty if grandparents can’t always watch your children. Keep a list of alternative babysitters. Grandparents have their own lives and schedules, so caring for grandchildren should be a joy, not a burden. Encourage honesty about their availability. Open and frequent communication between grandparents and parents is vital to prevent misunderstandings and ensure the arrangement works well for everyone.