The following habits are commonly discussed in mental health literature and are also reflected in the work of Daniel Amen, who emphasises lifestyle-based approaches to support brain function and emotional well-being.
1. Physical Activity
Regular movement is associated with changes in mood, stress regulation, and cognitive function. Exercise has been linked to endorphin release and modulation of stress-related pathways.
Moderate-intensity activity performed consistently across the week is commonly recommended in public health guidelines.
2. Sleep Regulation
Sleep plays a role in emotional regulation, attention, and memory consolidation. Reduced sleep duration or poor sleep quality has been associated with irritability, reduced concentration, and increased psychological distress.
Establishing consistent sleep timing and reducing pre-sleep stimulation are commonly advised behavioural approaches.
3. Nutritional Patterns
Dietary intake has been studied in relation to mental health outcomes. Diets high in processed foods and refined sugars have been associated with poorer mental health markers, while balanced dietary patterns including whole foods are linked with more stable energy and mood.
Nutrients such as omega-3 fatty acids have been examined for their role in brain function.
4. Meditation and Relaxation Practices
Meditation practices, including mindfulness-based approaches, have been studied for their effects on stress and anxiety. Regular practice has been associated with changes in attention regulation and emotional processing.
Even short, consistent sessions may be sufficient for some individuals.
5. Social Connection
Social interaction is a recognised factor in mental health. Reduced social engagement has been associated with increased psychological stress and poorer mental health outcomes.
Regular contact with supportive networks may contribute to emotional stability.
6. Cognitive Engagement
Activities that challenge cognitive function, such as reading, learning, or problem-solving, are associated with ongoing brain activity and cognitive resilience.
This may include structured learning or informal activities that require attention and memory.
7. Thought Patterns and Attention
Cognitive patterns, including repetitive negative thinking, are associated with stress and mood disturbances. Approaches that involve attention to positive experiences or structured reflection (e.g. gratitude practices) have been explored in psychological research.
8. Mindfulness in Daily Activity
Mindfulness refers to maintaining attention on present-moment experience. This can be applied during routine activities such as eating or walking.
Studies have examined mindfulness-based approaches in relation to stress, attention, and emotional regulation.
9. Stress Management
Chronic stress is associated with physiological and psychological effects, including changes in sleep, mood, and immune function. Behavioural strategies such as physical activity, relaxation techniques, and structured leisure activities are commonly used to manage stress.
10. Professional Support
Mental health conditions may require structured assessment and management. Psychological therapies, including cognitive behavioural approaches and other evidence-based modalities, are commonly used in clinical practice.
Access to appropriate care depends on individual presentation and clinical need.
References
Amen, D. G. (2015). The brain warrior’s way: Ignite your energy and focus, attack illness and aging, transform pain into purpose. Berkley.
American Psychological Association. (2019). How mental health affects physical health. https://www.apa.org/monitor/2019/03/cover-mental-physical-health
Harvard Health Publishing. (2020). Food and mood: Is there a connection? https://www.health.harvard.edu/blog/food-and-mood-is-there-a-connection-201511168626
Mayo Clinic. (2021). Healthy fats: Why they’re important. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
National Institute of Mental Health. (2021). 5 things you should know about stress. https://www.nimh.nih.gov/health/publications/stress/index.shtml