“I’m Fine” Is the Biggest Lie: 4 Simple Mental Health Practices to Reset Daily

In a world where success defines worth, many overachievers are silently burning out. They’re overworked, underslept, and pretending to be unbothered. Even when everything looks fine on the surface, the mind can quietly collapse under constant pressure.

The truth is — most of us are running on empty and calling it “being chill.”

The Hidden Epidemic of ‘High-Functioning Anxiety’

According to a 2024 Lancet study, over 1 in 4 Indians aged 18–29 show symptoms of anxiety or depression. Yet, the National Mental Health Survey found that nearly 70% never seek help.

Students and professionals alike experience high-functioning anxiety — they meet deadlines, perform well, and smile through the chaos, yet carry a quiet hum of unease that never turns off.

We’re not waiting for breakdowns anymore; we’re living in micro-burnouts — subtle, invisible, and constant.

Why Learning to Relax Has Become a Survival Skill

The adrenaline rush of chasing a goal — acing an exam, cracking a code, closing a deal — can feel exhilarating. But it’s not the same as relaxation. Your body needs a break from the steady flood of stress hormones.

The problem? Many mistake scrolling through social media or binge-watching for rest. In reality, these habits overstimulate the mind even more.

Real relaxation is deliberately boring — it calms the nervous system and restores balance. Without it, emotional stress quietly turns physical: elevated blood pressure, hormonal imbalances, fatigue, diabetes, or heart issues.

If you want to stay healthy in your 60s, protect your mind in your 20s.

Four Simple Mental Health Practices That Actually Work

1. Practice Mindfulness, One Action at a Time

Mindfulness isn’t just meditation — it’s focus. It means doing one thing with full attention.

If you’re eating, eat. Notice the taste, smell, and texture. If you’re watching TV, don’t scroll. If you’re reading, keep your phone away.

Research shows multitasking reduces productivity by up to 40% due to constant task-switching. Training your brain to focus on one thing at a time slowly rewires your attention span and lowers anxiety.

2. Daily 10-Minute Mental Health Reset

Your mind needs daily maintenance just like your body. A 10-minute reset can significantly improve emotional balance and focus.

Here’s how:

• Play meditation sounds, binaural beats, or nature audio.

• Close your eyes, take deep breaths, and let your thoughts surface.

• Don’t suppress them — acknowledge and mentally release them one by one.

• Visualise stressful people or situations floating away like bubbles.

You can also do a quick reset mid-day:

• Step outside for 10 minutes without your phone.

• Observe three things around you.

• Write down your worries, then imagine tossing them away.

• Take three deep breaths before returning to work.

Studies confirm that 20 minutes of daily meditation can lower cortisol levels, improve emotional regulation, and enhance concentration.

3. Reprogram Your Mind in the Morning

The early-morning theta state (4–8 Hz brainwaves) is when your mind is most receptive to new ideas. Instead of waking up to blaring alarms or stressful thoughts, use this time to shape your day.

Try this:

• Wake up naturally if possible.

• Stay still with eyes closed for 5–10 minutes.

• Visualise your ideal day or future — include sights, sounds, smells, and dialogue.

• Repeat the same scene every morning for a month.

This daily mental rehearsal strengthens optimism, focus, and clarity. You can also replace it with mantra repetition, gratitude journaling, or deep breathing.

4. Sleep Like It’s Medicine (Because It Is)

Scrolling before bed sabotages your sleep cycle by delaying melatonin. Chronic insomnia and fragmented REM sleep are strongly linked to anxiety and depression.

To reset your sleep pattern:

• Switch your devices to warm light after sunset.

• Avoid screens for 30–60 minutes before bed.

• Lie down comfortably, take slow breaths, and listen to calming sounds — rain, flutes, or guided meditation.

• Visualise each thought drifting away like bubbles.

Consistent sleep hygiene strengthens mental resilience, sharpens focus, and reduces long-term health risks.

Love the Rush, But Don’t Skip the Rest

If you’re a high-achiever, adrenaline might feel like fuel — but rest is the real power source.

When your rush hours end, resist the urge to force productivity. Do something dull and grounding — fold clothes, sweep, or water plants slowly. Let your nervous system decompress.

Don’t chase a dozen relaxation techniques. Choose one — and practice it consistently. When it stops working, rotate to another. The key is repetition, not variety.

Even 10 minutes of mindful breathing or stillness each day can retrain your brain, reduce stress, and rebuild focus.

Start today — one small reset at a time.