SPIF Logo
Suicide Prevention India Foundation SPIF Resources Library

Looking After Your Health: The Complete Guide

Print Article

What does it mean to look after your health?

When we talk about looking after your health, there are three components - physical health, mental health and social health. In this post, we are mainly talking about how physical health can impact mental health and vice-versa. Your physical health and mental health are deeply connected - looking after one looks after the other.

Why is it important to look after your health?

We're sure you've heard these tips several times before and have definitely attempted to make these changes. It can be disheartening when the results are transient when we're looking for long-term change. Before we dive in and to tell you what you should and should not try to do, we're going to help you turn these tips into habits that are long-lasting.

How can you look after your health?

4 Steps to Habit Formation[2]

Habit formation involves simply repeating any health-promoting behaviour at a specific time each day or after a specific cue, which can increase your likelihood of automatically engaging in the behaviours, even if this behaviour is skipped on some days. It's important to start out with simple behaviours rather than more complex routines.

  1. Set a goal for yourself - what do you want to achieve in terms of your health?
  2. Begin with a simple behaviour/routine that is easy to implement into your current routine.
  3. Consistency is key - choose a time and place for the behaviour and stick to it as far as possible. This will help you associate certain cues with the desired behaviour, making the action automatic.
  4. Begin to add to this behaviour and slowly increase its complexity until you're able to do it automatically without much thought.

Once you've set up a framework for habit formation, here are 8 areas of your health to focus on:

  • 1. Exercising Exercising can reduce your risk of developing heart disease, stroke, high blood pressure and type 2 diabetes. It also improves your brain's health by releasing chemicals that leave you feeling happier and more relaxed. Whether it's taking an hour-long walk every evening or visiting the gym, pick an activity you enjoy so it's easier to form into a habit.
  • 2. Eating well[1,5,9]
    • A well balanced diet has an effect on the development and prevention of a myriad of mental health conditions, including depression and dementia.
    • Junk food has a relation to depression, anxiety and lack of sleep satisfaction, so be mindful of consumption.
    • Stay hydrated! Keeping a water bottle with you at all times can impact your energy levels and mood.
  • 3. Being in nature[3,4] Simply spending time outdoors, in nature, can positively impact your mood, sense of connectedness and brain health. This can be done by taking a walk in a park or picking up a hobby like gardening, which can reduce your cortisol levels.
  • 4. Not abusing substances Substance use, especially alcohol, can negatively impact your health leading to heart disease, high blood pressure, liver issues and stroke. It can also affect your mental health and social connections. Be mindful about your alcohol and substance consumption.
  • 5. Sleeping well[6]
    • Adolescents need between 8 to 10 hours of sleep on a daily basis.
    • Have a fixed sleep schedule, waking up and falling asleep at the same time everyday. Try not to nap during the day.
    • Have a consistent bedtime routine, like device-free time, to prepare your brain to fall asleep.
    • Ensure your sleeping space is comfortable, appropriately lit, and at your desired temperature.
    • Make sure daytime habits support your sleep schedule, like getting sunlight and limiting caffeine.
  • 6. Spirituality[11] Studies show that being spiritual can help in coping with illness, stressors and pain. Being spiritual doesn't necessarily mean being religious. It also extends into being more in touch with one's spirit, achieved through meditation or prayer.
  • 7. Managing stress Keeping your stress at bay has been shown to be beneficial to your health as well. Ways you can do this include accepting that there are events you cannot control, seeking social support, and making time for hobbies and interests.
  • 8. Being socially connected[12,13] Being socially connected has been shown to help out with benefits such as lowering risk for depression and anxiety and getting better sleep. Get connected by reducing screen time, learning conflict management, and getting to know yourself better.
  • 9. Having a sense of purpose[14] Having a sense of purpose is associated with more physical activity, enhanced sleep and reducing smoking. Attaining a sense of purpose can be done by reading, cultivating gratitude and finding and building a sense of community.
References & Citations
  1. Owen, L., & Corfe, B. (2017). The role of diet and nutrition on mental health and wellbeing. Proceedings of the Nutrition Society, 76(4), 425-426. https://doi.org/10.1017/S0029665117001057
  2. Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: The psychology of "habit-formation" and general practice. British Journal of General Practice, 62(605), 664-666. https://doi.org/10.3399/bjgp12X659466
  3. Holli-Anne Passmore & Mark D. Holder (2017). Noticing nature: Individual and social benefits of a two-week intervention, The Journal of Positive Psychology, 12:6, 537-546. DOI: 10.1080/17439760.2016.1221126
  4. Van Den Berg, A. E., & Custers, M. H. G. (2011). Gardening Promotes Neuroendocrine and Affective Restoration from Stress. Journal of Health Psychology, 16(1), 3-11. https://doi.org/10.1177/1359105310365577
  5. Yau, Y. H., & Potenza, M. N. (2013). Stress and eating behaviors. Minerva endocrinologica, 38(3), 255-267.
  6. Choi, D.-W., Chun, S.-Y., Lee, S., Han, K.-T., & Park, E.-C. (2018). Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload. International Journal of Environmental Research and Public Health, 15(4), 796. https://doi.org/10.3390/ijerph15040796
  7. Kubzansky, L. D., Huffman, J. C., Boehm, J. K., Hernandez, R., Kim, E. S., Koga, H. K., Feig, E. H., Lloyd-Jones, D. M., Seligman, M., & Labarthe, D. R. (2018). Positive Psychological Well-Being and Cardiovascular Disease: JACC Health Promotion Series. Journal of the American College of Cardiology, 72(12), 1382-1396. https://doi.org/10.1016/j.jacc.2018.07.042
  8. Lambiase, M. J., Kubzansky, L. D., & Thurston, R. C. (2015). Positive psychological health and stroke risk: The benefits of emotional vitality. Health psychology, 34(10), 1043-1046. https://doi.org/10.1037/hea0000228
  9. Malmir, H., Mahdavi, F. S., Ejtahed, H. S., Kazemian, E., Chaharrahi, A., Mohammadian Khonsari, N., Mahdavi-Gorabi, A., & Qorbani, M. (2022). Junk food consumption and psychological distress in children and adolescents: a systematic review and meta-analysis. Nutritional neuroscience, 1-21. https://doi.org/10.1080/1028415X.2022.2094856
  10. Guo, Z., & Zhang, Y. (2022). Study on the Interactive Factors between Physical Exercise and Mental Health Promotion of Teenagers. Journal of healthcare engineering, 2022, 4750133. https://doi.org/10.1155/2022/4750133
  11. Puchalski C. M. (2001). The role of spirituality in health care. Proceedings (Baylor University. Medical Center), 14(4), 352-357. https://doi.org/10.1080/08998280.2001.11927788
  12. Weziak-Bialowolska, D., Bialowolski, P., Lee, M. T., Chen, Y., VanderWeele, T. J., & McNeely, E. (2022). Prospective Associations Between Social Connectedness and Mental Health. International journal of public health, 67, 1604710. https://doi.org/10.3389/ijph.2022.1604710
  13. Kent, R. G., Uchino, B. N., Cribbet, M. R., Bowen, K., & Smith, T. W. (2015). Social Relationships and Sleep Quality. Annals of behavioral medicine, 49(6), 912-917. https://doi.org/10.1007/s12160-015-9711-6
  14. Kim, E. S., Shiba, K., Boehm, J. K., & Kubzansky, L. D. (2020). Sense of purpose in life and five health behaviors in older adults. Preventive medicine, 139, 106172. https://doi.org/10.1016/j.ypmed.2020.106172

Resource Reference

Suicide Prevention India Foundation. (2026). Looking After Your Health: The Complete Guide. SPIF Resources Library. DOI: [Pending]

Seeking professional medical or mental care?

If health anxieties, chronic illness, or physical distress are causing severe mental overwhelm, hopelessness, or depression, please reach out to trained medical professionals or a crisis helpline immediately.

Call Tele-MANAS: 14416 View All Helplines