Habits for Health

At the mention of “habits and health”, you no doubt think about things like taking up jogging or quitting smoking, but the act of creating and sticking to a habit can be healthy in itself!
Establishing healthy habits is more than just a question of routine – it’s a powerful tool for emotional regulation and mental health recovery.
By integrating positive habits into daily life, individuals can regain control over their emotions, enhance coping mechanisms, and foster resilience.

In psychology, consistent behaviours can rewire thought patterns, reduce stress, and improve overall well-being. When we form habits, our brain creates and strengthens neural pathways through a process called neuroplasticity. Repeated behaviours trigger these pathways, which is what makes these actions more automatic over time. However these well-worn paths are also why breaking bad habits – or forming new, healthy ones – can be challenging.

Self-directed neuroplasticity is the process of intentionally using this pathway formation to “rewire” the brain and change bad habits or form new ones.

Hardwiring happiness: Dr. Rick Hanson at TEDxMarin 2013.
Watch the video

A good example of this process can be found in the book “Hardwiring Happiness.” By  Dr. Rick Hanson, or this video where he discusses topics such as ‘Activating positive mental states’.

But knowing about neuroplasticity doesn’t mean your new habit will come effortlessly. And in fact, it’s this challenge that is beneficial.
Even before you’ve started the habit, the act of making a new one shows self-reflection and an openness to change. Making the commitment to a new habit demands self-awareness, emotional regulation and a commitment to self-control. All of these are tools that will help foster positive mental health.

Habit formation plays a vital role in mental health recovery by establishing consistent routines that support healing and stability. For individuals recovering from anxiety, depression, or trauma, creating small, manageable habits – such as regular sleep, journaling, or self-care activities – helps restore balance and promotes emotional well-being.

Studies have shown that structured habits can reduce emotional intensity and improve recovery outcomes by creating a sense of predictability and control over emotions.

Building healthy habits can also bring a sense of accomplishment and motivation, which is crucial during recovery. Simple routines, such as setting a daily intention or following a structured morning routine, can provide a sense of achievement, reinforcing positive behavioural patterns. This reinforcement is important because recovery from mental health challenges like depression and anxiety often involves overcoming feelings of inertia or hopelessness.

Regardless of the end goal you hope to achieve, it’s worth recognising that in making and committing to a habit, you’re fostering emotional regulation and continued growth.

Resilience isn’t something people are born with; it’s cultivated over time. It can be through learning suitable coping mechanisms to deal with stressors, or in setting up positive habits to ensure you’re prepared for difficulties when they arise.

In establishing habits that promote self-care, emotional regulation, and mindfulness, we create this foundation for resilience.

Even if a habit isn’t necessarily linked to specific resilience qualities, the benefits may still be. Not many people think that playing football or socialising with friends as pastimes can help with emotional regulation, but both can release endorphins and create a sense of community, improving mood and boosting our ability to handle stress.

Speaking of socialising – involving friends or family members in your new routine can enhance the benefits of recovery-oriented habits. Support systems act as additional layers of accountability and motivation, making it easier to stick to these positive routines.

1. Start Small:
Begin with small, manageable changes. Instead of committing to an hour-long workout, start with a 10-minute walk. Gradually increase the duration and intensity as the habit becomes more ingrained.

2. Set Specific Goals:
Define clear, achievable goals. Rather than a vague goal like “exercise more,” aim for something specific like “walk for 15 minutes every morning.” Being specific makes it easier to track your progress and stay motivated.

3. Make It Enjoyable:
Choose activities you enjoy. If you love dancing, take a dance class. If you prefer being outdoors, go hiking or biking. Enjoyable activities are more likely to become lasting habits.

4. Create a Routine:
Incorporate new habits into your existing routine. For example, if you watch TV in the evening, try doing simple exercises like stretching or using resistance bands during commercials. Routine is key for creating good habits and developing good mental health. Find out more in our article – ‘The Importance of Routine for Good Mental Health’ by clicking here.

5. Use Positive Reinforcement:
Reward yourself for sticking to your new habits. Positive reinforcement can be a powerful motivator. Celebrate your achievements, no matter how small, to keep yourself motivated.

If all this seems a bit intimidating, or you’re not sure where to start, our experienced team is here for you. We understand how challenging it can be to make lasting changes, and are committed to supporting you every step of the way.

In psychiatric care, habit formation can serve as a powerful complement to medication, enhancing overall treatment effectiveness. While medication is efficient in helping manage symptoms of mental health conditions like depression, anxiety, and ADHD, it often needs to be paired with long-term behavioural changes to sustain recovery. Creating healthy routines
– whether it’s structured exercise, consistent sleep patterns, or regular mindfulness practices
– helps stabilise mood, reduce stress, and improve cognitive functioning. These habits strengthen the effects of medication, making the therapeutic benefits more robust and enduring.

For example, individuals taking medication for anxiety or mood disorders often find that incorporating daily routines like mindfulness meditation

emotional regulation. In combination with the neurochemical balance medication provides, habits act as a behavioural reinforcement system that supports overall brain health. This combination is often referred to as a “multimodal” approach, which is proven to lead to more lasting outcomes by addressing both the biological and behavioural aspects of mental health recovery.

Moving forward, the key to successfully incorporating new habits into your mental health recovery is consistency and support. Whether you’re managing ADHD, mood disorders, or stress, taking small, deliberate steps toward building positive routines can lead to profound changes over time.

If you’re motivated to get started with a new habit, download our New Habits Tool Kit  to help you start the process. This practical guide will support you to get started building and maintaining healthy habits that can transform your life.

If you’d like a bit more guidance or information, contact us today to book an appointment and start your journey toward a healthier, happier life.
Book here.
Phone: AU 1800 327 477 | NZ: 0800 327 477
Email: info@positivemindworks.co
Website: www.positivemindworks.co

Remember, small consistent changes can lead to remarkable results.