According to mental health expert Vanessa Gebhardt, some bad habits not only harm people’s physical health, but have bad influence on their mental health too.

1. Constantly checking your phone

A hurtful habit is being glued to our phones and checking them without even thinking about it, Vanessa says.

Research by De Montfort University recently found that checking your phone regularly can make you more distracted and forgetful, and that’s not to mention the negative impact this habit can have on your mental health.

Vanessa said, “Spending too much time on your phone and on social media can diminish self-esteem and breed negative thoughts.

“To overcome this, monitor your screen time and be mindful of who you choose to follow, which online conversations or debates you choose to join, and focus on the positive posts, rather than the negative ones.”

2. Being indoors all day

Spending the majority of your day indoors can significantly increase your risk for depression, with lack of sunlight and vitamin D contributing to depressive symptoms.

The natural light, change of scenery and exercise can boost your mental health, improve your mood, and increase your ability to concentrate.

3. Sleeping too little

A lack of sleep can leave us feeling a little ropey, and this, Vanessa says, is because sleep deprivation leads to low mood, difficulty concentrating, irritability and getting more easily overwhelmed, which can negatively impact your mental health.

She explained, “Just one week of disturbed or poor sleep can increase stress levels, anger and feelings of sadness, and it is a vicious cycle, with each of these factors making it more difficult to fall and stay asleep.

“Using techniques to relax and unwind before bed will help you to develop a sleep routine that works for you.”

4. Bad diet

High-sugar, processed foods like cakes, bread and biscuits, as well as red meat, can substantially raise the risk for depression and eating these sorts of foods on a regular basis could be one of the reasons your mental health is suffering.

“Studies have shown that eating these foods in large quantities is associated with an increased risk of depression and mood disorders.

“To positively impact your mental health, pay close attention to the foods you are eating, and opt for a diet full of fruits, vegetables and whole grains,” Vanessa said.

Words to Learn 相关词汇

【贬低】biǎndī diminish make smaller or less; reduce or lessen

【不舒服的】bù shūfu de ropey slightly unwell, below par

心理专家瓦妮莎•格巴德指出，一些不良生活习惯不仅危害身体健康，也影响心理健康。

不停看手机

瓦妮莎称，随时随地把手机带在身边，下意识看手机是一种不良习惯。

德蒙福特大学最近的研究发现，频繁查看手机会让你更容易分心和健忘，更不用说这个习惯会对你的心理健康造成负面影响。

瓦妮莎说：“在手机和社交媒体上花费太多时间会打击自尊心，滋生负面心理。要克服这一点，你可以监控手机屏幕使用时间，谨慎选择关注对象以及加入哪些在线对话或讨论，关注积极的帖子，而不是消极的帖子。”

整天宅在家

每天大部分时间呆在室内，患抑郁症的风险会明显增加，因为不晒太阳和缺乏维生素D会导致抑郁症状。

自然光、变化的风景和体育锻炼有益于心理健康，能改善情绪，提高注意力。

缺乏睡眠

缺乏睡眠会让我们状态很差，瓦妮莎说，这是因为睡眠不足会导致情绪低落、注意力不集中、易怒，容易崩溃，这会对你的心理健康产生负面影响。

她解释称：“仅仅一周的低质量睡眠就会增加压力、愤怒和悲伤的情绪，这是一个恶性循环，每个因素都会使入睡和保持睡眠更加困难。”

“睡前运用一些技巧放松身体，有助于养成适合自己的睡眠习惯。”

不良饮食习惯

高糖饮食，蛋糕、面包、饼干等加工食品，以及红肉会大大提高患抑郁症的风险，经常吃这类食物可能影响你的心理健康。

研究表明，大量食用此类食物会增加患抑郁症和情绪障碍的风险。

瓦妮莎说：“要对你的心理健康产生积极影响，就要密切注意你的食物，选择富含水果、蔬菜和全麦的饮食。”

(chinadaily.com.cn)