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The Daily Habits That Might Be Making You Anxious and Depressed

Did you know that irregular sleep, lack of sunlight, and skipping workouts could be messing with your mood? A new study reveals that an unpredictable routine can increase depression risk. Experts say staying active, getting daylight, and sticking to a sleep schedule can work wonders for mental well-being!
The Daily Habits That Might Be Making You Anxious and Depressed

The Daily Habits That Might Be Making You Anxious and Depressed (Image Credits: iStock)

Depression is one of the most common mental health concerns worldwide. While biological and psychological factors play a key role in its development, lifestyle habits are just as crucial. Daily routines, including sleep patterns, physical activity, and exposure to natural light, significantly impact mental well-being. A recent study published in the Journal of Affective Disorders shows how irregular daily activities can negatively influence mood and contribute to depressive symptoms.

How Lifestyle Affects Mental HealthWith today’s fast-paced and unpredictable schedules, maintaining consistency in daily habits can be challenging. Some days, you may spend hours outdoors in natural daylight, while on other days, you may remain indoors with limited exposure to sunlight. Similarly, your movement levels may fluctuate—some days you engage in intense physical activity, while on others, you take a complete rest day.
The study tracked 6,800 American adults to examine how their daily movement and exposure to light affected their mental health. The findings emphasized the importance of maintaining a steady routine, particularly in terms of activity levels and exposure to natural light. Those who had irregular routines and fluctuating daylight exposure were more likely to experience symptoms of depression.

The Importance of Stability

The study further explained that disruptions in sleep cycles and daily activity patterns can negatively impact mental health. This is because irregular routines disturb the circadian rhythm—the body’s internal clock—which regulates mood, energy levels, and overall well-being.
Interestingly, the research revealed that younger adults were more affected by inconsistent activity levels, emphasizing the urgent need for them to maintain structured daily habits. Men were found to be more sensitive to fluctuations in light exposure than women, and people with lower body mass index (BMI) benefitted the most from maintaining a steady light exposure routine.

Ways to Keep Your Mental Health in Check

Given these findings, maintaining a consistent daily routine can help improve mental well-being and reduce the risk of depression. Here are some effective ways to achieve this:
  1. Stick to a Regular Sleep Schedule – Go to bed and wake up at the same time each day, even on weekends. A well-regulated sleep cycle supports mental health by improving mood and cognitive function.
  • Get Daily Sunlight Exposure – Aim to spend at least 30 minutes outside during daylight hours. Natural light helps regulate your circadian rhythm and boosts serotonin levels, which enhance mood.
  • Stay Active Every Day – Consistency is key. Engage in moderate exercise like walking, yoga, or stretching daily, rather than exercising intensively on some days and being sedentary on others.
  • Limit Screen Time Before Bed – Excessive exposure to screens before bedtime can disrupt sleep patterns. Try reading a book or practising relaxation techniques instead.
  • Eat a Balanced Diet – Nutrient-rich foods like fruits, vegetables, whole grains, and healthy fats support brain function and emotional stability.
  • Practice Mindfulness and Relaxation – Activities like meditation, deep breathing, and journaling can help manage stress and promote emotional well-being.
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    Pallavi Mehra
    Pallavi Mehra author

    Pallavi Mehra is a Copy Editor at Times Now and covers Health beat extensively. In her leisure time she likes to read, travel, explore cafes and binge...View More

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