What Is Mental Hygiene? Essential Practices for a Healthy Mind

Mind over matter is a common phrase that is used to describe the human capacity to manage pain, fatigue, and stress through mental focus or willpower. That said, it’s not always sufficient to support physical or psychological challenges alone.

We are constantly faced with the endless demands of career, school, family and society, but it is the brain and nervous system working together that regulates how we perceive, interpret, as well as respond, react, and recover from these demands.

Yet despite its vital role, mental well-being remains under-prioritized in our healthcare system. We care routinely for our bodies, but often neglect our minds, and this imbalance can cause not just mental health problems but physical and physiological ones as well.

This piece dives into the importance of mental hygiene and how factors like sleep, stress management and emotional regulation can help to maintain good mental and holistic health.

What Is Mental Hygiene?

The World Health Organisation (WHO) defines health as a state of complete physical, mental and social well-being and not the mere absence of disease. In other words, true health requires harmony between mind, body and human relationships. Without this balance, a person cannot be considered healthy.

In the term “mental hygiene”, the word “mental” refers to the mind, and “hygiene” refers to behavioral practices that preserve health and prevent disease.

Mental hygiene is therefore the practice of maintaining and improving mental well-being and preventing mental disorders. It involves all the strategies to improve emotional stability, promote positive mental exercises and improve the quality of our lives.

The term mental hygiene was first coined by William Sweester in 1843 but was popularised in the early 20th century by Clifford Beers, an advocate for the mental hygiene movement.

Over the years, mental hygiene has evolved from a clinical concept into a broader public health advocacy that emphasises mental wellbeing as a daily practice.

The practice of mental hygiene aims to reduce the risk of emotional and psychological distress.

The core pillars of mental hygiene include:

• Promotion of mental wellness among individuals and communities.
• Prevention of mental disorders and risk factors such as stress, trauma and isolation.
• Early recognition and intervention for mental distress.
• Rehabilitation and reintegration of individuals with mental conditions back into society.

The National Mental Health Act emphasises these pillars by promoting access to mental health care and reinforcing the importance of protecting emotional well-being for all.

The Prevalence of Mental Disorders

According to the National Alliance on Mental Illness (2021), 1 in 5 U.S adults experienced mental illness, with 1 in 20 facing severe levels. Among youths aged 6-17 years, the prevalence was 16.5%.

Research has also shown that 50% of all lifetime mental illnesses begin by age 14 and 75% by age 24. Among youth, anxiety disorders had the highest prevalence at 31.9%, followed by behavior disorders (19.1%) and mood disorders (14.3%).

The National Institute of Mental Health (NIMH) also notes that, “19.1% of U.S. adults experienced an anxiety disorder, 8.3% experienced a major depressive episode, and 3.6% experienced Post-traumatic stress disorder (PTSD). The prevalence of any mental illness (AMI) among U.S. adults is 23.1%, with higher rates among females and young adults.”

The numbers show that mental health is not a rare condition. It affects millions of Americans, often beginning early in life and progressing over time.

Primary Causes of Mental Disorders

There are so many chronic and acute, mild and severe mental illnesses that it is difficult to state the exact cause of any mental illness (AMI).

For mental illness diagnosis in the U.S, the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) is used to specifically diagnose mental illnesses. However, beyond the label and diagnosis, the Biopsychosocial (BPS) Model is used in psychology and psychiatry to understand the primary causes of such mental disturbances.

The BPS Model discusses the causes of mental illness under three factors:

• Biological factors beyond the individual’s control, such as genetic predisposition, brain chemistry and comorbidities that may influence a person’s risk of developing a mental health condition.

• Psychological factors, including personality traits, thoughts, feelings, behaviours and emotions, that affect a person’s mental well-being..

• Social factors, including environmental factors, socio-economic status, cultural influences and experiences that can impact a person’s mental health.

Understanding the primary cause of a mental illness helps guide early intervention for both short-term stress responses as well as more persistent mental health conditions. It also helps in recommending lifestyle and environmental adjustments and plays a role in reducing the stigma that often surrounds mental health.

Preserving Mental Hygiene: What To Consider

In the following sections, we’re discussing some established practices for mental hygiene that you can try and integrate in your everyday life. Doing so will help support your mental wellbeing by implementing steady and gradual effort around building healthy habits.

The Importance of Regular Mental Health Check-ins

Sometimes the early onset of a mental condition may go unnoticed because, unlike physical illnesses, mental health symptoms are not as obvious. Mental health check-ins are as essential as our routine physical check-ups.

These checks are important for:

• Early detection of stress, anxiety and depression;
• Self-awareness, emotional regulation and proactive care ;
• Reducing stigma;
• Supporting overall well-being and mental development.

Check-ins could be a personal reflection, a conversation with a trusted friend, or a session with a mental health professional or coach. Mental health check-ins are a habit that supports resilience, reduces the risk of burnout, and fosters greater balance and self-awareness in your life.

Mindfulness Techniques for Everyday Mental Clarity

Mindfulness is a practice of focusing on the present moment with open, non-judgemental awareness, and curiosity. It simply means being present and fully conscious, not dwelling on the past or worrying about the future and being fully engaged with life by the minute.

Here are some mindfulness techniques that could help you gain clarity every day:

• Deep breathing exercises: By simply taking slow, intentional and deep breaths, you can relieve stress and calm your nervous system. In this exercise, the object of focus is your breathing. Notice the sensation of your breath — whether in your chest, belly, or nostrils. Bring your full attention to each inhale and exhale.

• Body scan meditation: This involves mentally scanning your body from head to toe. In this exercise, you should take note of areas of your body that feel tense and release them.

• Guided meditations: this is a form of meditation where a teacher or a recorded audio leads you through a series of visualisations through instructions. If you are beginning your mindfulness journey, a guided meditation is a good place to start because it will help you maintain focus.

• Mindful activities: These involve activities like listening, walking, eating, etc. Any daily activity can be used to practice mindfulness as long as it is done consciously. By paying attention to the taste of your food, your feet on the ground or the sounds around you, you can be in the present moment without judgment or worries.

Mindfulness is a beneficial daily practice for most, that can help to relieve stress and anxiety, improve focus and concentration and promote mental health. For some, especially those with trauma histories, mindfulness may bring up discomfort. It is important to practice in a way that feels safe.

The Role of Exercise in Mental Wellness

During exercise, the brain releases mood-enhancing hormones such as endorphins, dopamine, and serotonin. These hormones help reduce stress, elevate your mood, and support motivation. Regular, moderate exercise also helps regulate stress hormones like cortisol, helping the mind to relax.

In addition, research has shown that “exercise is an effective support for easing depression, with intense walking, jogging, yoga and strength training activities consistently linked to mood improvement compared to other exercises.” 

Regular exercise promotes better sleep, builds self-esteem, and can protect against anxiety and depression. Exercises don’t just improve our muscles and physical health, they play a vital role in mental hygiene.

Nutrition’s Impact on Cognitive Function and Mood

Cognitive function refers to how your brain takes in information, processes it, stores it and uses it. At both young and old ages, cognitive development and improvement are very important. One of the best ways to improve cognitive function is by feeding your brain. What you eat affects how your brain works, which in turn affects how you feel. 

Food rich in nutrients like omega-3 fatty acids, B vitamins, and iron support memory and cognitive health. Whole grains, fruits, vegetables, lean proteins, and healthy fats help maintain stable blood sugar and neurotransmitter levels, which are essential for focus, energy, and emotional stability.

But processed foods and high-sugar diets lack essential nutrients and are associated with fatigue, lack of concentration, mood disturbances, and sometimes even depression and worsened immune function.

A balanced diet improves the brain structure and functions, allowing us to process information better, refine our emotions, and improve our mood.

Sleep Hygiene: Foundation of Mental Health

Sleep hygiene refers to all the practices and habits that promote a healthy and quality sleep.

The mind and body need rest for optimal function, but it is important to note that sleeping is more than drifting into subconsciousness. The brain doesn’t go dormant, it activates important biochemical processes that restore, organise and protect our mental health.

Sleep activates the following processes:

• Memory consolidation: It is during sleep that the brain moves information gathered during the day from short-term memory to long-term memory, helping us to retain information.
• Emotional processing: During deep sleep, the brain processes emotions, which helps to regulate our mood reactions.
• Brain detoxification: The glymphatic system is responsible for the removal and transport of metabolic waste, excess proteins and byproducts of brain activity. This system is most active during sleep.

Creativity, problem solving and energy restoration are other processes that happen during sleep. Therefore, poor sleep habits like excessive screen time before bed, irregular sleep schedules or a noisy environment can lead to anxiety, depression and mental disturbance.

A good quality sleep maintains a consistent sleep routine and a calm nighttime environment.

Stress Management Strategies for Better Mental Hygiene

When we are stressed, our brain goes into a fight-or-flight response triggered by stress hormones like cortisol and adrenaline.

In the short term, this response is useful; however, when stress becomes chronic, it begins to affect the prefrontal cortex and the hippocampus. The prefrontal cortex is the part of the brain responsible for decision-making, self-control, and even focus, while the hippocampus is responsible for memory and learning.

Stress management is very important for mental hygiene, and good strategies like meditation, sleep, exercise, and time management help to calm the nervous system and improve emotional balance.

Engaging in hobbies like reading, walking, chatting with friends, and listening can also help us reduce our stress levels and protect our mental health.

Building and Maintaining Healthy Relationships

The need for healthy relationships is both biological and psychological. When we experience emotions like love, warmth and care, our brain releases feel-good neurochemicals such as dopamine, oxytocin, serotonin, and endorphins. These hormones are responsible for reducing stress, lowering blood pressure and promoting feelings of safety.

• Oxytocin, also called the love hormone, has been shown to reduce anxiety and promote emotional connection.
• Dopamine makes us feel motivated and plays a role in feeling rewarded also.
• Serotonin regulates our mood and emotional resilience.
• Endorphins are mood elevators and natural painkillers.

Maintaining healthy relationships is one of the easiest ways to achieve physical, mental and social health.

The Benefits of Routine and Structure

Every new day presents us with choices, but having a daily routine and structure brings stability to our lives. Most importantly, it helps the brain to regulate our actions and responses. The result of this is a reduction in stress and anxiety.

With a mental schedule, the brain knows to prompt us to follow regular patterns like eating, sleeping, working, taking breaks, etc. This takes away the pressure of making novel decisions every day, thereby improving focus, sleep quality and time management. Our routine also gives us a sense of control and accomplishment, which are good confidence boosters.

For children, parents, and even older adults, structure supports better mental health, healthier habits, and overall life balance.

Emotional Self-Regulation Skills

Emotional self-regulation is the ability to intentionally manage and control our response to situations and experiences in our environment. It involves recognising how we feel, understanding why we feel that way and choosing our response rather than reacting impulsively.

Emotional dysregulation affects our relationships as well as our well-being.

Some emotional regulation skills include:

• Identifying and reducing emotional triggers as much as possible;
• Practicing mindfulness, especially when triggered;
• Practicing self-compassion over self-criticism;
• Choosing how to respond;
• Talking to a trusted person or a therapist.

It is impossible to completely avoid negative emotions from experiences like rejection and disappointment every day, but you can choose how you respond. Chronic emotional dysregulation can increase the risk of developing mental health conditions such as depression and anxiety amongst others. .

Seeking Professional Help: When and Why

If a mental condition is disrupting your life or daily activities for more than two weeks, or you are experiencing a breakdown, it is important to see a mental health professional. Mental health professionals include therapists, counselors, psychologists, and psychiatrists, who can educate, guide, support, and provide treatment.

Maintaining good mental hygiene can also be supported by accessing or belonging to community groups which offer mental health services and resources. These may include counselling, support groups, and wellness programs to help individuals manage stress and improve emotional well-being.

Sleep is one of the most powerful tools we have for supporting mental hygiene. It helps regulate mood, restore cognitive function, and manage stress levels effectively. But for many, achieving truly restorative sleep is easier said than done—especially in times of emotional or psychological strain.

If you’re working on improving your mental wellness and need extra support for deeper, more consistent rest, magnesium supplementation may be exactly what you need.

We hope these tips will help you get a deep relaxing sleep. However, if you need further help, you should try magnesium supplementation. Restore Sleep magnesium formula contains the 7 most powerful forms of magnesium that support optimal brain function, help achieve deep restorative sleep and promote total body relaxation. 

Click here to learn more about Restore Sleep and how it can change your life for the better through providing your body with the best magnesium complex to improve your brain function, sleep quality and relaxation response.

Frequently Asked Questions

What is the first stage of a mental breakdown?

One of the earliest signs of a mental breakdown is exhaustion, both physical and emotional. Other signs could include irritability, lack of concentration and withdrawal from society.

Mental and physical hygiene: why do some people avoid taking showers?

Depression, anxiety, and trauma are common mental health disorders that can cause a lack of motivation and energy to shower or perform normal daily activities.

What does poor mental health look like?

Poor mental health or poor mental hygiene refers to lifestyle patterns–that can negatively affect mental health over time.. Some of these include irregular sleep cycles, unhealthy relationships, stress, poor diet, etc.

References

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