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Are there any specific lifestyle changes I can make to improve my mental health, such as exercise, diet, or sleep habits?

Answered by Aditya Dangol, Psycho-social Counselor

The effects of our daily functioning on our mental health is significant. There are lifestyle changes that you can make to improve your mental health. Exercise or any form of physical activity including sports, dancing or walking improves well-being on a physiological and psychological level. Aerobic exercises reduce anxiety and depression by activating regions of the brain that elevates mood and motivation. 

Research suggests that adding 30-35 minutes of activity at least three to five times a week reduces activity in regions of the brain that modulate fear and stress responses, and increases positive mood. On a psychological level, regular and even workouts integrated within daily activities provide a sense of distraction or break, accomplishment and opportunities for social interaction. For instance, it is recommended to physically move around after every 30 minutes to break the accumulated stress of work and improve cognitive functioning (ability to solve problems and make decisions). 

Food and sleep significantly affect our mental health. Your food intake can determine your tendency to decrease or increase mental health issues. High levels of junk food consumption have been linked to increased risk of anxiety and depression. Highly processed food causes inflammation and stress in the body which disrupts the function of the brain and leads to biological changes that mimic those of mental disorders. 

Making changes to the type of food you consume could reverse and even promote healthy brain functioning. Food containing high levels of caffeine (energy drinks, cold beverages, coffee etc.) and highly processed food (chips, white pasta, salty snacks) should be avoided. Proper hydration and intake of electrolytes ensures maintained energy levels, mood and concentration. 

When it comes to sleep and mental health, we cannot deny our lived experiences of grogginess, low energy levels and a general disdain for getting through the day after a bout of a sleepless night. But the connection goes much deeper. Sleep and mental health go in a feedback loop. Lack of sleep leads to feelings of fatigue, difficulty focusing, followed by stress and worry. 

Grounding techniques, mindfulness, avoidance of caffeine, screen usage before sleep can result in better quality sleep. But lifestyle changes aren’t limited to sleep, diet and exercise. One of the major determinants of happiness has been found by studies to be positive social relationships which develop resilience and help you push through difficult times. A lifestyle change could be the change in dialogues you have mentally. Assessing whether we are overly critical of ourselves and changing into something more compassionate is a life-style change as well. Opting for professional help (therapy and consultation) or interaction with mental health professionals as if it were a bi-monthly check up could be a lifestyle change as well. 

Sometimes I feel burdened by my friendships. I feel the need to constantly communicate with them even if I am not in the right state of mind. How do I deal with this feeling and learn to approach friendships in a  healthy manner?

Answered by Kapil Sharma

Friendship forms an important part of social support that is essential for everyone. However, if we fail to maintain boundaries, it can be hard for us, which is what seems to be happening to you. This is absolutely normal. 

Looking through a psychological lens, most people have a people-pleasing tendency. People crave the validation they feel when they meet others’ expectations. Fear of rejection also leads people to prioritise friendship excessively. Consequently, boundaries tend to get blurred. Additionally, we feel the need to be constantly available for our friends, even if we feel emotionally fatigued ourselves. The fear of losing the friendship leads to us ignoring our own well-being. 

During such situations, reflect on what you truly need from your friends. You can ask yourself questions like: “Am I prioritising my well-being?”, and acknowledge the fact that your mental health matters too. This is the first step. 

Secondly, work on maintaining boundaries. This means, communicate well about your emotional availability with your friends. For example, “I’m not in the right space to talk right now. But I will reach out when I can.” 

Sometimes, a sense of guilt leads to blurring of boundaries. Reframing the guilt helps. In a healthy friendship, it’s essential for both parties to feel supported. If there is any guilt about past happenings, it should be resolved immediately. Otherwise, it will manifest in unhealthy forms. 

Clear communication is the key. Remember to prioritize quality over quantity. Instead of meeting all the time, it’s better to meet in regular intervals and communicate everything honestly. Dedicating a friendship-free time in your routine also helps. During this time, you should focus on things other than friendship such as hobbies, mindful practice, and relaxation. This helps to recharge. Even after all this, if you still struggle with boundaries and communicating, you should seek professional support.

How can unhealthy relationship dynamics, such as emotional manipulation or constant conflict, impact the mental health of teenagers or people of any age group for that matter?  What are some signs to look for that someone might be struggling with their mental health as a result of being in unhealthy relationships?

Answered by Dr Rika Rijal, consultant psychiatrist

Unhealthy relationship dynamics, including emotional manipulation and frequent conflict, can have significant and far-reaching impacts on mental health irrespective of age. These negative interactions erode self-esteem, foster anxiety, and can contribute to feelings of isolation and depression.

Emotional manipulation often involves tactics like guilt-tripping, or using affection as a means of control. For teenagers, who are still developing their sense of identity and emotional resilience, being manipulated can lead to confusion, self-doubt, and an increased risk of depression and other mental disorders.

Similarly, constant conflict, and thus repeated exposure to arguments and hostility, whether in romantic, or family relationships, activates the body’s stress response. Chronic exposure can lead to heightened stress levels, fatigue, sleep disturbances, and increased vulnerability to mental health issues such as anxiety disorders or even post-traumatic stress disorder (PTSD).

Recognizing that someone is affected by toxic relationships is crucial for timely intervention. You might notice some behavioral changes in that person. S/he may withdraw from friends and activities they once enjoyed, display irritability, or show sudden drops in academic or work performance.

You might even notice signs like persistent sadness, low self-worth, or a pervasive sense of hopelessness. Stress and emotional distress often manifest physically through unexplained headaches, or frequent illness due to a weakened immune response. People exposed to unpredictable or manipulative relationships might become overly anxious about making decisions or may doubt themselves frequently. An individual might go to great lengths to avoid situations, people, or conversations that may trigger conflict or emotional pain.

If these signs are present, it’s essential to reach out and offer support. Encouraging open dialogue and connecting the individual with mental health professionals can make a significant difference. Therapy, such as cognitive-behavioral therapy (CBT), has been shown to help people rebuild self-esteem and resilience after experiences of emotional manipulation or chronic conflict. Promoting a supportive, understanding environment is key in helping anyone affected by toxic relationships regain their mental and emotional balance.

I’m in my 20s and, lately, I’ve been feeling down and stressed. I especially worry about my future. Is it normal to feel overwhelmed by financial, educational, and family problems at my age? How can I overcome this? Please help!

Answered by Sunita Mahat, psychologist, Happy Minds

Early adulthood often comes with a lot of uncertainty, imbalances, and unspoken pressures. Opportunities might feel limited, while expectations—especially from parents—can feel overwhelming. Your question resonates deeply with the experiences of so many young adults, and it takes courage to voice these concerns.

Entering adulthood is like crossing a foggy bridge—everyone around you reassures you that there’s solid ground on the other side, but you can only see a few steps ahead. Even with guidance on education and career, it’s normal to feel lost or stuck along the way. The key is to be kind to yourself. Each step forward on this foggy bridge brings you closer to clarity.

You’re only human, so it’s natural to have limitations. Practice self-compassion, recognize what’s within your control, and be patient with yourself. Taking this approach will gradually lift the fog and help you move forward with more confidence.

Feeling stressed about responsibilities—like financial stability, career choices, and education—is completely normal as you transition out of your teenage years. It can be tough to see others around you seemingly thriving in different areas, but remember that everyone’s path is unique. Comparing yourself to others overlooks the uniqueness of your own potential, which is unlike anyone else’s.

Society, family, and even we ourselves often expect that we’re fully ready to handle responsibilities once we’re done with our teenage years. But physical maturity doesn’t mean we suddenly have all the tools to navigate life’s challenges. Sometimes, we feel like we’re moving forward quickly without knowing where we’re going, and that can be frustrating.

It’s understandable to be stressed, if you’re not yet in a position to support yourself or your family financially. Still, remember that investing in your education is a valuable long-term choice, even if the benefits aren’t immediate.

Remember, it’s okay to feel unsure. It’s normal to wonder if you will be able to fulfill your goals, but remember to take a deep breath. You’re only at the beginning of what can be a productive and fulfilling phase of life, so keep moving forward at your own pace.

If the stress ever feels unmanageable, don’t hesitate to reach out to someone you trust or seek support from a professional. You’re not alone in feeling this way, and reaching out for help when you need it can be a strong and empowering choice.