15 Everyday Choices That Are Sabotaging Your Mental Health

Depression often comes from big life events like losing someone or dealing with money problems. But everyday choices can also affect your mental health more than you might think. Things like how often you scroll through social media, how much you exercise, or even how you carry yourself can quietly drain your happiness without you noticing. The good news? These habits can be changed. Here are 15 everyday choices that are sabotaging your mental health.

Constant Social Media Use

We all know social media can be a time-suck, but did you know it’s also linked to mental health issues? Studies show that people who spend more than two hours a day on social platforms are more likely to report feelings of isolation. An interesting twist is that this effect worsens with passive use—like scrolling—rather than engaging with posts because lurking gives you less social reward while fueling feelings of inadequacy.

Not Getting Enough Sleep

Skipping out on sleep may seem like no big deal, but consistently getting less than 7-8 hours can drastically affect your mood and cognitive functions. Lack of sleep can cause emotional instability and make you more reactive to stress. Sleep deprivation triggers more activity in the amygdala—the part of the brain responsible for your emotional responses. 

Skipping Exercise

You probably know exercise boosts your physical health, but skipping it also takes a toll on your mind. One study found that those who didn’t exercise were 44% more likely to develop depression compared to those who did. Even just 15-20 minutes of light physical activity can improve your mood by boosting levels of endorphins and serotonin (the “feel-good” chemicals of your brain). 

Eating Junk Food

Grabbing fast food on busy days might feel convenient, but it could be clouding your mind. There’s growing evidence that high-sugar and processed foods increase the risk of depression. Even your gut microbiome plays a big role in mental health, with some researchers calling it the “second brain.”

Pushing Yourself Too Hard

It’s great to hustle, but when you’re constantly on the go without rest, you may be pushing yourself toward burnout. Research from the University of California shows that prolonged stress actually shrinks your brain’s prefrontal cortex, the area responsible for decision-making and emotional control. Regular short breaks (even the 5-minute ones) can help reset your mental state and improve focus.

Isolating Yourself From The World

While it’s tempting to withdraw when life gets stressful, isolation can make things worse. According to WebMD, social isolation can cause up to a 40% boost in dementia risk. So, make time for meaningful conversations with friends and family—it’s more important than you think.

Ruminating on Negativity

Negative emotions can cloud our thinking and make it hard to see things clearly or act rationally. When this happens, we often focus only on what we want to see and remember, which can keep feelings like anger or sadness going and stop us from enjoying life. Psychologists connect negative thinking to issues like depression, anxiety, and obsessive-compulsive disorder (OCD). However, almost everyone deals with it at some point—even those who naturally have a positive attitude.

Ignoring Boundaries

We all know how easy it is to say “yes” to everything, but not setting boundaries can leave you feeling drained and resentful. Studies show that people who regularly set and stick to boundaries feel happier and have less anxiety. Funny enough, a lot of people avoid setting boundaries because they feel guilty—but over time, this just leads to burnout and strained relationships.

Doing Too Many Things At The Same Time

You might think you’re getting more work done by juggling tasks, but multitasking can actually slow you down and strain your mental health. Research shows that jumping between tasks increases stress hormones and leads to mental burnout. When people focus on just one task at a time, they usually finish faster and make fewer mistakes, which cuts down on stress and boosts efficiency.

Not Spending Time Outdoors

We all know how comfy your couch can be, but lounging around all day (even on weekends) can really hurt your mental health. Experts say that spending time in nature can lower stress hormones, boost your mood, and even sharpen your thinking. Just 20 minutes outside can help cut down stress levels. And get this—some studies show that just looking at photos of greenery can lift your spirits. How easy is that?

Bottling Up Emotions

“It’s okay, I’m totally fine.” No, you’re not okay, and pretending won’t change that. Bottling up your feelings might seem like the easier option—but it can lead to more anxiety, stress, and even physical problems like headaches. A study in Psychological Science revealed that people who often suppress their emotions are more likely to deal with mental health problems.

Overconsumption of News

Staying informed is important, but too much negative news can ramp up your stress and anxiety. The good news? Taking a “news detox” by cutting back to just checking the news once or twice a day can really help lower stress levels, especially if you use that extra time for hobbies or exercise.

Lack of Routine

Having no structure in your day can make you feel overwhelmed and disorganized, which can ramp up your anxiety. Research shows that having a routine gives you a sense of control and predictability and helps you ease mental fatigue. Plus, people who stick to a daily routine tend to sleep better—which boosts mental clarity and emotional strength.

Thinking Too Much

Are you one of those people who can’t stop thinking about every little incident? Can’t turn your brain off? Sounds like you’ve become a pro overthinker. Overthinking can create a never-ending cycle of stress and worry—leaving you feeling frustrated and less confident. So, it’s important to find ways to break out of these destructive thought patterns.

Not Getting Professional Help

A lot of people skip seeking professional help because they think they can handle things on their own or worry about the stigma around therapy. But the truth is that therapy is super effective for mental health issues. Even short-term treatment can lead to lasting improvements.