Today, October 10 2023, marks World Mental Health Day. A day dedicated to raising awareness of mental health issues around the world and opening up the conversation around how we can best support ourselves and each other, it is an important reminder for us all to stop, take stock and reflect on how we’re feeling, really.

And while we all have different contributing factors at play in our lives (it could be work, family, world events, relationship breakdowns or just simply not feeling that great), it is important to remember that there are little things we can do every day to improve our mental and physical health, if only by a small margin. Here, we roundup seven habits we can all implement to help nourish our mind, body and spirit for a holistic approach to our health.

If you or someone you know needs help, phone Lifeline on 13 11 14 or the 24-hour Suicide Call Back Service 1300 659 467. Beyondblue has a 24/7 Support Service – call 1300 22 46 36 or click right here for an online chat (3pm-12am AEDT).

Don’t underestimate the power of vitamin D. Stepping outside first thing in the morning and soaking up as little as 10 minutes of sunshine can have dramatic positive effects on your nervous system, hormone regulation and mood. Helping to regulate your circadian rhythm (which means no, you cannot bring your phone along for the activity), this daily habit will help to reduce cortisol (the stress hormone) spikes throughout the day and will give you an instant mood boost. Plus, it costs nothing!

Repeat after us: don’t skip breakfast. Aside from the obvious reason that no one likes you when you’re hangry, ensuring that you have a breakfast rich in protein and fats to start the day will help to regulate your blood sugar levels and metabolism. This will help you avoid the 3pm crash and is also known to improve your mood if you eat in the first 30 minutes to one hour after waking. It will also line your stomach before you indulge in your daily caffeine which will help to reduce any anxiety or stress spikes that could be linked to your morning cappuccino.

Sometimes when we feel overwhelmed, being able to articulate how we’re feeling or why we’re frustrated can feel impossible. This is where journaling comes in handy. A private outlet where you can word vomit, manifest, write down your goals or just plan your week, journaling every day helps get your thoughts out of your head, keeping your mind clear and sane. It’s also a great way to document your personal progress, giving you the opportunity to look back at past entries and reflect on how far you’ve come. Our tip? Buy a journal that you love and you’ll find yourself reaching for it every day without fail. Our favourites include the Smythson Textured Notebook and the Burga Imperial Notebook.

If for only five minutes a day, meditation will pay serious dividends for your mental and physical health. Helping you increase your self-awareness and take time away from daily stressors like technology, work and, well, people, finding this quiet time will help to lower your resting heart rate which, in turn, helps to reduce stress, improve calmness and inspire creativity. This habit, if done before bed, can also dramatically improve your sleep which is at the core of all mental and physical health. Our favourite apps include Calm and Headspace.

In all its forms, salt water is unparalleled when it comes to making you feel your best both physically and mentally. Whether it’s a plunge into the ocean, a really big cry or a good gym or sauna session, swimming, sweating or crying will help the body release and heal. Prioritising some form of physical exercise everyday will also help to release endorphins (i.e. the happy hormone) which is necessary for a healthy mind and body. So, whether you do a daily dip at your local beach or hit a hard Pilates class, getting salty is a sure fire way to feel your best. 

You didn’t think you were reading an article on wellness habits without us mentioning how much water you should be drinking, right? Aiming for three litres a day will keep your skin, organs and brain performing at their best and will also help to alleviate any water tension or uncomfortable bloating. Interestingly, being adequately hydrated has also been linked to helping the brain produce serotonin which will keep you feeling happy and content. It also increases energy levels and reduces fatigue. A real hard worker, in our opinion!

A really important part of human nature is our need to feel connected, loved and included. Human connection with friends and family is vital to a healthy mind and body because, without it, we feel lonely. Particularly as we navigate a post-pandemic world, ensuring we aren’t alone and feel connected and loved should not be underestimated. So, call your parents, plan a cozy girls night or head to the beach with your best pals and watch your cup fill right up.