In The Community
Poor Sleep Hygiene: The Silent Mood Killer
Photo by cottonbro studio
If you’re constantly waking up groggy and feeling like you never really rested, your sleep hygiene might be to blame. Over 36% of adults in the U.S. don’t get enough sleep, and nearly half of Americans report feeling sleepy throughout the day. But here’s the kicker: a lack of sleep doesn’t just make you tired; it can also increase anxiety, irritability, and even depression.
To help fix this, aim for a consistent sleep routine. Go to bed and wake up at the same time every day, even on weekends. Your bedroom should be a sleep-friendly zone—cool, dark, and quiet. And if you’re scrolling through TikTok or answering emails in bed, stop! The blue light from screens messes with your body's natural sleep-wake cycle, making it harder to wind down.
Excessive Social Media Use
Photo by Nathan Dumlao on UnsplashSocial media can be a great way to stay connected, but it can also be a never-ending highlight reel of other people’s seemingly perfect lives. Studies show that social media users often feel jealous when comparing themselves to others online. This constant exposure can fuel anxiety and depression, and even disrupt your sleep.
A simple fix? Set time limits on your social media use and take breaks throughout the day. Try an “electronic Sabbath” once a week, where you unplug from all devices for a few hours. Instead of doom-scrolling, use that time to read, take a walk, or actually talk to people face-to-face. Also, clean your social media feeds to mind your mental health. Follow people who inspire you and you can see yourself in instead of people who trigger comparisons.
Procrastination: The Stress Multiplier
Photo by Anna Tarazevich
Procrastination is a stress trap. The longer you avoid a task, the bigger and scarier it seems. And that looming to-do list? It weighs on your mind, draining your energy and making you feel overwhelmed.To tackle procrastination, start small. Break big tasks into bite-sized chunks so they feel more manageable. Try the Pomodoro Technique—work for 25 minutes, then take a 5-minute break. Prioritizing tasks and getting the hardest one out of the way first can also help you build momentum and avoid last-minute panic.
Your Inner Critic Needs a Reality Check
Photo by Alex Green
If you wouldn’t say it to a friend, why say it to yourself? Negative self-talk—things like “I’m not good enough” or “I always mess things up”—can chip away at your confidence and mental well-being. Over time, this can fuel anxiety and depression, making even small challenges feel insurmountable.
Instead of surrendering to them, challenge those negative thoughts. When your mind starts spiraling into self-doubt, ask yourself: Is this actually true, or am I assuming the worst? Replace critical thoughts with affirmations like I’m doing my best or I can learn from this. It may feel awkward at first, but reworking your internal dialogue can seriously shift your mindset.
Lack of Exercise: Movement is Medicine
Photo by Fitsum Admasu on UnsplashExercise is one of the most effective natural mood boosters, so engaging in it isn’t just about fitness. Studies show that regular movement reduces anxiety, depression, and stress while improving self-esteem and cognitive function. But when life gets busy, exercise is often the first thing to go.
The key is finding movement you actually enjoy. You don’t have to hit the gym every day. You can dance in your kitchen, take a brisk walk, or do a quick yoga session. Even just 15-30 minutes of physical activity can make a difference. Bonus: fresh air and sunlight can boost your mood even more.
Unhealthy Eating Habits
Photo by Brett Jordan on UnsplashWhat you eat impacts your body and your brain. Diets high in processed foods, sugar, and unhealthy fats can lead to sluggishness, mood swings, and increased anxiety. Meanwhile, nutrient-rich foods like fruits, veggies, whole grains, and lean proteins support brain health and help stabilize your mood.
An easy way to improve your diet would be to plan your meals ahead of time to avoid reaching for junk food in a pinch. Stay hydrated (dehydration can actually make you feel tired and irritable), and aim for balance rather than perfection. Small changes—like swapping soda for water or adding more greens to your plate—can have a big impact over time.
Alone Time Turned Into Social Isolation
Photo by Dollar Gill on UnsplashAlone time is great, but too much isolation can lead to feelings of loneliness and even depression. Human connection is essential for mental well-being, and social isolation can create a vicious cycle because, when you’re feeling down, you’re less likely to reach out, and that can make you feel even worse.
The fix to avoid alone time turning into social isolation is to prioritize connection. Even if you don’t feel like socializing, push yourself to send a text, make a phone call, or meet a friend for coffee. Join a club, take a class, or volunteer—anything that helps you engage with others. Building relationships doesn’t have to be overwhelming; small interactions can make a big difference.
You Focus Too Hard on Perfectionism
Photo by Mizuno K
There’s nothing wrong with aiming high, but perfectionism can be a major source of stress and anxiety. When you set impossible standards for yourself, even your best efforts can feel like failures. The result? You’re constantly dissatisfied and afraid to make mistakes.
Instead of chasing perfection, focus on progress. Set realistic goals and remind yourself that mistakes are part of growth, not proof of failure. Learning to embrace imperfections can actually make you more productive, creative, and mentally resilient.
Your Memory Feels Like a Sieve
Photo by Etty Fidele on UnsplashEver walked into a room and immediately forgotten why? Or struggled to recall something simple, like where you left your phone? Chronic stress disrupts memory formation and recall, thanks to an overload of the stress hormone cortisol. Over time, stress can shrink the hippocampus, the part of the brain responsible for memory. If your forgetfulness seems worse than usual, it might be time to evaluate your stress levels.
Your Stomach Is Constantly Upset
Photo by Andrea PiacquadioThat gut feeling you get when you're anxious? It’s real. The digestive system is extremely sensitive to stress, which can slow digestion, trigger bloating, and worsen conditions like IBS and acid reflux. If you're frequently dealing with an upset stomach, unexplained nausea, or changes in bowel movements, it might not be what you’re eating—it could be what you’re feeling.
Your Jaw Feels Sore or Tight
Photo by engin akyurt on UnsplashGrinding your teeth at night? Clenching your jaw without realizing it? Stress doesn’t just sit in your head—it settles in your muscles, and your jaw is a prime target. Over time, this can lead to TMJ disorders, headaches, and even long-term dental damage. If you’re waking up with a sore jaw or noticing tightness throughout the day, stress may be the hidden cause.
You Can’t Seem to Get a Good Night’s Sleep
Photo by Megan te Boekhorst on UnsplashStress keeps your fight-or-flight system switched on, making it hard for your body to wind down. The result? Tossing, turning, and waking up exhausted. Chronic stress can lead to full-blown insomnia, making it even harder to function during the day. If your sleep has been off for a while, your stress levels might need attention just as much as your bedtime routine does.
Your Back Feels Like a Pretzel
Photo by Sasun Bughdaryan on UnsplashLower back pain isn't always about bad posture or a tough workout. Stress causes muscle tension, particularly in areas that already carry strain. When cortisol levels spike, your muscles stay tight for extended periods, leading to stiffness, knots, and even chronic pain—especially in your lower back. If your back has been aching for no obvious reason, stress could be making things worse.
Your Skin is Freaking and Breaking Out
Photo by Anna Nekrashevich
Breakouts before big events aren’t just bad luck—stress increases inflammation and hormonal imbalances, which can trigger acne, eczema, psoriasis, and other skin conditions. If your skin is suddenly misbehaving and no skincare routine seems to help, stress might be the underlying cause.
Your Shoulders and Neck Feel Like Cement
Photo by GMB Fitness on UnsplashWhen you’re under stress, your body tenses up automatically, especially in your neck, shoulders, and upper back. This can lead to chronic tension headaches, migraines, and overall stiffness. If you’ve been carrying tension like a backpack you can’t take off, stress may be silently weighing you down—literally.
You Seem to Catch Every Cold Going Around
Photo by Bermix Studio on UnsplashIf you feel like you’re constantly sick, stress could be wrecking your immune system. Chronic stress weakens your immune response, making you more susceptible to colds, infections, and even slower recovery times. If you’re the one always reaching for tissues while everyone else is fine, your stress levels might be draining your body’s natural defenses.
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Make Sure to Prioritize Quality Time
Photo by Thought Catalog on UnsplashLife gets busy very quickly, but making time for the people you care about shows them they matter. Schedule a family dinner, plan a coffee date with a friend, or set aside uninterrupted time with your partner. Even taking a short walk with someone you care about can make for a meaningful moment, and deepen the connection you have.
Practice Active Listening as a General Rule
Photo by LinkedIn Sales Solutions on UnsplashWhen someone you care about is talking, give them your full attention. Avoid interrupting or thinking about your response while they’re speaking. Definitely don’t spend the entire time looking at your phone! Instead, really focus on what they’re sharing with you and what their feelings or perspectives are. This will build trust, not to mention it will show them you genuinely care about what they have to say.
Try to Be Consistent with Your Contact
Photo by Clay Banks on UnsplashRelationships thrive on reliability. Regular check-ins, thoughtful texts, or making an effort to be present during important moments all add up. Consistency helps people feel valued and secure in the connection they have with you. So you don’t have to spend all day texting or on the phone, but it’s important that you stay in touch regularly and just be aware of what’s happening in your loved ones’ lives.
Express Your Gratitude and Love
Photo by Nathan Dumlao on UnsplashDon’t wait for special occasions to let people know you appreciate them or how special they are to you. A simple “thank you” or “I’m glad you’re in my life” can brighten someone’s day and deepen your connection. Sometimes, we think these things and we don’t say them out loud to the other person. It’s an honest mistake, but one you can correct with practice. When you think it, say it!
Take a Constructive Approach to Conflict Resolution
Photo by Markus Spiske on UnsplashConflict is inevitable, but how you handle it matters. Generally speaking, it’s healthy to approach disagreements calmly rather than defensively or aggressively. You’re not on opposing teams and it shouldn’t feel that way. Explain your perspective, listen to the other person’s perspective, and work together to find a middle ground. Avoid playing the blame game or trying to win arguments, just focus on understanding.
Keep the Romance Alive
Photo by SJ 📸 on UnsplashIf we’re talking about a romantic relationship, keeping the romance alive is key. It’s easy to sink into the routine you share together and take certain things for granted. This is your reminder to keep romance alive, whether you’ve been together for a few months or 40 years. Being thoughtful and aware of the other person will make this easier. Whether you plan a nice date night, get them some flowers on a random Tuesday, buy their favorite snack, or simply do the dishes so they’re free to do something else they enjoy, these little things add up. Small gestures can make a big difference.
Work on Yourself
Photo by Rafa Sanfilippo on UnsplashHealthy relationships start with a healthy you, so work on your emotional well-being, communication skills, and self-awareness. When you’re at your best, you can show up more fully for others and feel more fulfilled with your life, so it’s really a win/win scenario. It’s not for nothing that self-development is considered one of the keys to a happier life. It will positively impact every aspect, so work on and invest in yourself.
Stronger relationships don’t just happen, they’re built one thoughtful action at a time! Keep that in mind, make an effort, and nurture the bonds that are special to you.
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