Could These Bad Mental Health Habits Be Holding You Back? Here’s How to Fix Them

These are some of the most common bad mental health habits that can quietly chip away at your sense of self over time. 

Each might seem small in isolation, but together they can shape how you think, feel, and behave on a daily basis. 

Recognizing them is the first step to reclaiming control of your mental and emotional health.

1. Overthinking

Overthinking is one of the most common negative mental health habits. It creates a loop of excessive rumination, mentally replaying past mistakes or obsessing over potential future outcomes. 

While it often disguises itself as problem-solving, it rarely leads to action. Instead, it drains mental energy, increases anxiety, and reinforces the feeling that something is always wrong.

Over time, constant worry can train your brain to remain in a heightened state of alert, making relaxation feel uncomfortable and unfamiliar.

What you can do:

• Name your worries. Writing down what’s troubling you helps externalize thoughts so they lose intensity.
  
  

• Set time limits for thinking. Give yourself 10–15 minutes a day to process worries, then move on.
  
  

• Take one action. Instead of replaying “what-ifs,” choose one small, concrete step to address the issue.
  
  

2. Negative Self-Talk

How you speak to yourself shapes how you see the world. Harsh inner dialogue, such as calling yourself “stupid,” “lazy,” or “a failure”, creates internal hostility and can reinforce anxiety and depression. 

These thoughts often stem from early experiences of criticism or perfectionism.

Over time, negative self-talk becomes a filter through which you interpret everything: dismissing praise, exaggerating mistakes, and doubting your worth.

What you can do:

• Notice and label. Start by observing when you criticize yourself and what triggers it.
  
  

• Reframe with neutrality. Instead of “I’m terrible at this,” try “I’m learning and improving.”
  
  

• Practice compassionate language. Speak to yourself as you would to a close friend.
  
  

3. Social Withdrawal

When you’re struggling emotionally, withdrawing from people may feel like self-preservation, but it typically deepens loneliness and isolation. 

Avoiding social situations can increase feelings of rejection, especially if others interpret your silence as disinterest.

Human connection regulates our emotions. Without it, stress hormones like cortisol rise while mood-enhancing chemicals such as serotonin and oxytocin drop.

What you can do:

• Start small. Send a quick text, meet one friend for coffee, or attend a short event.
  
  

• Be honest. Let loved ones know you’re going through a difficult patch rather than disappearing.
  
  

• Join community spaces. Classes, sports clubs, or volunteering can rebuild your social rhythm safely.
  
  

4. Perfectionism

Perfectionism can masquerade as high standards or ambition, but it’s often rooted in fear. Fear of judgment, failure, or not being enough. 

It can create relentless self-criticism, procrastination (because nothing feels good enough), and emotional exhaustion.

Chronic perfectionism is one of the most damaging bad mental health habits because it ties self-worth to performance. When you inevitably fall short, you don’t just feel disappointed - you feel defective.

What you can do:

• Redefine success. Focus on “good enough” and progress over perfection.
  
  

• Challenge unrealistic expectations. Ask if the standard you’ve set is sustainable or self-punishing.
  
  

• Celebrate imperfection. Try something you’re bad at simply for fun to build resilience.
  
  

5. Neglecting Sleep

Sleep is the foundation of mental health. Yet it’s often the first thing sacrificed when life gets busy. 

Lack of rest affects emotional regulation, concentration, and decision-making. Over time, sleep deprivation raises stress hormones, heightens anxiety, and impairs your body’s ability to recover from emotional strain.

Skipping sleep is often framed as “being productive,” but the reality is that it undermines both mental and physical performance.

If you struggle with getting a good night’s rest generally, consider reading our guides on the best natural sleep supplements or foods that can help improve sleep quality.

What you can do:

• Create a bedtime ritual. Keep consistent sleep and wake times to stabilize your circadian rhythm.
  
  

• Limit screens. Avoid phones, laptops, or TV for at least an hour before bed.
  
  

• Prioritize recovery. Treat sleep as non-negotiable self-care, not a luxury.
  
  

6. Suppressing Emotions

Many people grow up believing that showing emotion is a sign of weakness. But pushing feelings down doesn’t make them disappear; it stores them in the body, often showing up later as tension, burnout, or irritability.

Emotional suppression is a coping mechanism, yet it disconnects you from what’s really happening inside. 

When you consistently avoid sadness, anger, or fear, you also dull your capacity for joy and connection.

What you can do:

• Name your emotions. Simply identifying what you feel (“I’m frustrated,” “I’m anxious”) helps process it.
  
  

• Use safe outlets. Talk, write, create, or move - find a healthy channel for expression.
  
  

• Seek support. Therapy or journaling can help unpack deep-seated emotional blocks.
  
  

7. Constant Comparison

Scrolling through social media or observing others’ success can easily lead to self-comparison. 

You begin to measure your worth against filtered highlights rather than full human stories. Over time, this habit can erode self-esteem and create chronic dissatisfaction, even when life is going well.

Constant comparison is one of the subtler negative mental health examples, yet it’s linked to increased anxiety, depression, and distorted self-image.

Neura Health seeks to rectify the issue with social media ‘doomscrolling’ by offering a more proactive alternative. A curated Health Feed focused on helping you attain your specific goals and unlocking your full potential. 

What you can do:

• Curate your feed. Unfollow accounts that trigger envy or self-doubt.
  
  

• Practice gratitude. Each morning, write down three things you appreciate about your life.
  
  

• Focus inward. Replace comparison with curiosity: “What do I actually want for myself?”
  
  

8. Ignoring Physical Health

Your body and mind are deeply interconnected. Skipping meals, over-caffeinating, or avoiding exercise might seem harmless, but they quietly weaken your resilience. 

Poor nutrition and low movement reduce energy and disrupt mood-regulating hormones. Even something as seemingly unconnected as your gut health can have a profound effect on your mood.

When your physical health declines, mental health often follows, creating a cycle of fatigue, irritability, and low motivation.

What you can do:

• Eat regularly. Aim for balanced meals with protein, fiber, and healthy fats.
  
  

• Move often. Even 10 minutes of stretching or walking can reset your nervous system.
  
  

• Hydrate and rest. Drink enough water and schedule genuine downtime to recharge.

Each of these habits represents a small but powerful opportunity for change. Breaking them doesn’t require radical transformation. 

It starts with noticing, then choosing one healthier action each day. Over time, those small shifts build lasting emotional resilience and better overall wellbeing.