Let’s face it: life can get messy. Between work, family, social media, and everything in between, it’s easy to put your mental health on the back burner. But here’s the thing—your mental health is the foundation for everything else in your life. Without it, nothing runs smoothly. So, let’s talk about how you can prioritize your mental well-being in 2025, spot habits that mess with your head, and fix them.
What Habits Mess with Mental Health?
First, let’s call out the culprits—those sneaky habits that creep into our lives and sabotage our mental health.
1. Overloading Your Schedule
You say “yes” to everything: work projects, social events, helping others—you name it. It feels good to be needed, but overcommitting drains you fast.
Constantly trying to meet deadlines and juggle responsibilities can lead to chronic stress. Over time, this stress can manifest in anxiety, irritability, and even physical symptoms like headaches or fatigue.
A packed schedule often cuts into sleep time. Poor sleep can exacerbate feelings of stress, weaken your immune system, and reduce your ability to manage daily challenges.
When your schedule is too full, self-care activities like exercising, eating well, or relaxing are often the first to go. Neglecting these can harm both your physical and mental health.
2. Doomscrolling
Social media: a double-edged sword. One minute, you’re watching cute dog videos; the next, you’re comparing your life to someone’s highlight reel. If you are struggling with doomscrolling the read my blog on how to Break Free from the Scroll
3. Neglecting Sleep
“I’ll just binge one more episode” turns into 2 AM bedtimes. Your body needs rest to recharge, and without it, your mind gets foggy and irritable. I used to stay up late watching Netflix series, often finding myself still awake at 3 a.m. The next day, I’d feel completely drained and unable to accomplish anything. Over time, I realized this habit was affecting not just my productivity but also my mental health. The lack of sleep made me irritable, unfocused, and less motivated, creating a cycle that was hard to break. Prioritizing healthier sleep habits became essential to regain balance and energy in my daily life.
4. Bottling Up Emotions
Ignoring your feelings or “powering through” might seem like a good idea in the moment, but it builds up and eventually spills out in unhealthy ways.
Suppressing emotions doesn’t make them go away. Instead, they build up, leading to chronic stress, which can affect your overall well-being.
When emotions are consistently bottled up, they can eventually explode in intense, uncontrolled outbursts. This can harm relationships and make it harder to resolve conflicts constructively.
Repressing emotions is linked to anxiety, depression, and feelings of isolation. Avoiding emotions prevents you from addressing and processing what you’re going through, worsening mental health over time.
5. Skipping Self-Care
This includes everything from not taking breaks at work to skipping meals or forgetting to hydrate. It all adds up and takes a toll.
Neglecting basic self-care like proper nutrition, exercise, and sleep weakens your immune system and increases the risk of chronic conditions like heart disease, obesity, and high blood pressure.
Skipping self-care activities, such as relaxation or hobbies, can lead to feelings of overwhelm, irritability, and even depression. It deprives you of the mental breaks needed to recharge.
Neglecting self-care can leave you feeling irritable or emotionally unavailable, which can strain your relationships with others. When you’re not at your best, it’s harder to give to others.
How to Overcome These Habits
Now that we’ve identified the problem, let’s flip the script. Here’s how to replace those bad habits with ones that actually support your mental health.
1. Set Boundaries Like a Pro
Start saying “no” to things that don’t align with your priorities. Respect your time and energy. For example, if you’re always working late, set a hard stop time and stick to it.
2. Limit Social Media Time
Use apps to track your screen time or set timers. Better yet, take breaks by going for a walk or reading a book. Your brain will thank you.
3. Prioritize Sleep
Create a bedtime routine that works for you. Whether it’s dimming the lights, reading, or using a white noise machine (like my friend does for her baby—game changer), consistent sleep is key.
4. Talk About It
Whether it’s with a friend, family member, or therapist, share what’s on your mind. You don’t have to carry the weight of the world alone.
5. Make Time for Self-Care
Self-care isn’t just bubble baths (although those are nice). It’s eating regular meals, drinking water, moving your body, and taking breaks when you need them.
Set Boundaries: Learn to say no to things that overwhelm or drain you.
Prioritize Rest: Get enough sleep and schedule downtime regularly.
Move Your Body: Exercise or even light stretching can help reduce stress and boost mood.
Do Things You Enjoy: Spend time on hobbies, reading, or anything that brings you joy.
Practice Mindfulness: Meditate, journal, or spend time in nature to stay grounded.
Remember, self-care isn’t selfish—it’s essential for maintaining your health and well-being. Taking care of yourself allows you to better care for others and thrive in all areas of life.
Real-Life Example: Breaking the Doomscrolling Cycle
Let me share a quick example. Last year, I found myself stuck in the doomscrolling rabbit hole—especially at night. I’d scroll through Instagram, see everyone’s “perfect” lives, and feel terrible about mine. It became a habit that messed with my sleep and self-esteem.
One day, I decided to break the cycle. I started putting my phone in another room an hour before bed. Instead of scrolling, I’d write in my gratitude journal. At first, it felt weird, but after a week, I noticed I was sleeping better and feeling more positive.
Why Mental Health Should Be Your 2025 Priority
Your mental health affects everything: your relationships, career, physical health, and overall happiness. Taking care of it isn’t selfish—it’s necessary. Life will always be busy, but carving out time for yourself is the best investment you can make.
Final Thoughts
2025 is the year to put your mental health first. Identify the habits holding you back, replace them with healthier ones, and give yourself grace along the way. Remember, small changes add up to big results. You’ve got this!
If you’re struggling, don’t be afraid to seek help. There’s no shame in reaching out to a therapist or support group—it’s a sign of strength. Here’s to a healthier, happier you!
