7 Habits that are worsening your Mental health

Ever feel overwhelmed, drained, or disconnected without knowing why? Mental health is crucial, especially for young Nigerians juggling school, work, family pressure, and the naija hustle. 

Some unnoticed habits might be harming your mental health. Let's identify these habits, understand how they affect our mental health, and learn how to improve.

1. The Overthinking Spiral

Ever replay a conversation in your head 20 times, wondering, “Did I sound stupid?” That’s overthinking, and it’s exhausting. Overthinking convinces you that every small problem is a disaster, and soon enough, you’re stuck in a cycle of anxiety. Whenever you find yourself in this spiral and struggling to focus, ask yourself: “What can I control right now?” Let the rest go.

2. The Perfectionism Trap

Ever feel like nothing you do is good enough? That’s perfectionism. While aiming high is great, setting unrealistic standards can lead to constant stress and burnout. Perfectionism whispers, “You’re not trying hard enough,” even when you’re doing your best. 

Solution? Learn to celebrate progress, not perfection.

3. Procrastination

We’ve all been there: putting off tasks until the last minute, thinking, “I’ll do it tomorrow.” But procrastination doesn’t just waste time it adds unnecessary stress and leaves you feeling overwhelmed. 

What can help? Break tasks into smaller steps and tackle them one at a time. Reward yourself for finishing, even if it’s a small win.

4. Scrolling Till You’re Stuck

Social media can be a lifeline with memes and gossip, but too much scrolling turns it into a trap. You start comparing yourself to influencers or get drained by bad news. Set boundaries and use apps for inspiration, not validation. Replace doom-scrolling with uplifting activities like music, exercise, or a quick walk.

5. Ignoring Your Feelings (“I’ll Be Fine”)

In naija, we’re often told to “be strong” or “just move on” when things get tough. But bottling up your emotions can take a serious toll on your mental health. Ignored feelings don’t disappear they show up as anger, sadness, or even physical illness later. 

If you’ve been snapping at everyone or feeling overwhelmed, it’s a sign to check in with yourself. Journal your thoughts, talk to a trusted friend, or see a therapist if you can. Asking for help doesn’t make you weak it makes you human

1. Surrounding Yourself with Negativity

Ever noticed how spending time with certain people leaves you drained? Negative environments whether it’s toxic friends, family drama, or constant criticism can weigh heavily on your mental health.

To protect your peace, set boundaries. Limit your exposure to people or situations that make you feel small. Instead, invest time in relationships that uplift and support you.

7. Pushing Through When You’re Burnt Out

“I’ll rest later,” you tell yourself. But later never comes. Overworking and neglecting rest lead to mental exhaustion. Burnout doesn’t just kill your vibe; it affects your motivation, memory, and relationships. On days when you feel like doing nothing, don’t beat yourself up. Take it slow. Rest, but also do something small like stepping outside for fresh air or journaling. Small steps can break the cycle of apathy without overwhelming you

How to Keep Your Mental Health in Check

1. Prioritize Sleep: Your brain needs time to recharge. Aim for 7-9 hours.

2. Eat Well: What you eat affects how you feel. Balance those jollof cravings with fruits and vegetables.

3. Stay Active: Exercise doesn’t have to mean the gym. A walk around your compound or dancing to Afrobeats counts!

4. Connect: Spend time with people who make you laugh and feel loved.

5. Unplug Regularly: Turn off your phone and enjoy real life every now and then.

Triggers to Watch Out For

Mental health struggles often have triggers things that set off a spiral of bad days. Common triggers include:

1. Academic Pressure: Struggling with school deadlines or exam anxiety.

2. Financial Stress: Feeling overwhelmed by rising costs of things.

3. Toxic Relationships: Friends or family who constantly criticize or drain you.

4. Trauma: Past experiences that still affect how you think or feel.

Recognizing your triggers is the first step to managing them.

Conclusion

It is important for you to take care of your mind the same way you’d take care of your body. And remember, asking for help is a sign of strength, not weakness. Share this with someone who might need it because we all deserve a little extra love and care.

References:

1. 9 Mentally Unhealthy Habits to Ditch - Calendar
2. 10 Of The Worst Habits For Your Mental Health & What You Can Do About It
3. Bad habits the affect mental health: 8 tips to improve it | Schoen