Introduction

Toxic habits are persistent patterns of behavior or thought—such as unhealthy eating, compulsive digital technology use, negative self-talk, procrastination, or avoidant coping—that undermine mental and physical well-being. These habits can contribute to various mental health disorders and significantly impact overall mental wellness. This understanding is supported by recent research across eating behaviors, digital technology, and coping strategies among adolescents and young adults (Fismen et al., 2024; Dhir et al., 2018; Johansson et al., 2023; Herman-Stabl et al., 1995).

Types of toxic habits:

1. Eating behaviors: Habits that negatively impact your mental health include missing meals, consuming excessive amounts of junk food, or not receiving enough fruits and vegetables. According to research, teens in various nations have increased rates of stress, anxiety, and depression when they engage in these undesirable behaviors (Fismen et al., 2024; Glabska et al., 2020; Li et al., 2022). Therapy and stress management techniques can help address these harmful eating patterns and promote recovery.
2. Digital addiction: The excessive and compulsive use of digital gadgets, including cellphones, social media, and the internet, that disrupts everyday life and wellbeing is referred to as digital addiction. The inability to limit usage, obsession with being online, and unpleasant emotional outcomes when disconnected are the hallmarks of this harmful habit. According to recent studies, mental health conditions like anxiety, depression, and social media fatigue are strongly associated with digital addiction (Dhir et al., 2018; Beranuy et al., 2009; Elhai et al., 2018). Cognitive behavioral therapy can be effective in treating digital addiction and promoting healthier technology use.
3. Negative self-talk: The practice of having an internal conversation that minimizes, disparages, or attacks your own skills and value is known as negative self-talk. This way of thinking frequently shows itself as harsh self-criticism, ongoing self-doubt, and an emphasis on one's own flaws. Negative self-talk can lead to increased anxiety, depression, low self-esteem, and reduced confidence. It may also harm motivation and performance, especially if left unaddressed (DeWolfe, Scott & Seaman, 2020). Psychotherapy and mindfulness practices can help individuals overcome negative self-talk patterns.
4. Procrastination: The practice of routinely putting off important tasks in spite of knowing that doing so will have unfavorable consequences has been strongly associated with a number of detrimental impacts on mental and physical health, such as elevated stress, anxiety, and depression, as well as unhealthy lifestyle choices like inactivity and poor sleep (Johansson et al., 2023; Steinert et al., 2021; Dardara & AL-Makhalid, 2021). Behavioral therapy techniques can be beneficial in addressing procrastination and improving time management skills.
5. Avoidant coping: Avoidant coping refers to strategies where individuals attempt to manage stress by avoiding, denying, or minimizing the source of stress rather than confronting it directly, often through behaviors like withdrawal, procrastination, or distraction, as well as cognitive tactics such as denial (Herman-Stabl, Stemmler, & Petersen, 1995; Tan, An, & Chen, 2022). Group therapy and support groups can provide valuable tools for developing healthier coping mechanisms.

Common signs:

• Increased stress, anxiety, or depressive symptoms
• Mood swings, irritability, or emotional instability?
• Low self-esteem and persistent negative self-talk
• Difficulty controlling impulses, including device or substance use
• Sleep disturbances or chronic fatigu
• Social withdrawal or neglect of responsibilities
• Persistent procrastination and decreased motivation
• Frequent self-criticism and feelings of hopelessness

If you experience these signs, seeking depression treatment or consulting a psychologist in Trivandrum at a mental health rehabilitation center can provide the necessary support and guidance for recovery.

How it affects mental health?

Many of the habits we engage in every day, often without much thought, can have a significant impact on our brain and mental health. Understanding these effects is crucial for promoting mental wellness and seeking appropriate treatment when needed.

1. Digital Overuse: Excessive use of smartphones and the internet alters the brain's reward and self-control systems, making it harder to feel pleasure, increasing impulsivity, mood swings, anxiety, and addiction-like symptoms (Small et al., 2020). Psychiatric rehabilitation programs can help individuals develop healthier digital habits and improve overall mental well-being.
2. Unhealthy Eating: Diets high in processed foods and low in fruits and vegetables disrupt mood-regulating brain chemicals and increase brain inflammation, raising the risk of depression, anxiety, and memory problems (Heidari et al., 2023). Mental health care centers often provide nutritional counseling as part of their holistic treatment approach.
3. Negative Self-Talk: Being overly self-critical activates stress circuits and releases stress hormones, which can damage brain regions tied to memory and emotions, worsening low self-esteem and emotional distress (Hecht, 2013; Kim et al., 2021). Emotional support and personalized therapy can help individuals develop more positive self-talk patterns.
4. Procrastination: Consistently putting off important tasks is linked to reduced activity in the brain's self-regulation centers, making it harder to control impulses and stay motivated. This not only increases stress and anxiety but also perpetuates the cycle of avoidance. A mental health care center can provide effective strategies to overcome procrastination and improve productivity.
5. Avoidant coping strategies: Tactics like denial or constant distraction keep our stress response active for too long. Over time, this can damage brain areas that regulate emotions and memory, making it harder to manage stress, stay motivated, and feel emotionally balanced (Scott, 2024).

Tools or scales used to measure Toxic habits:

• HBSC Symptom Checklist
• HBSC Food Checklist
• Internet Addiction Test
• Social Media Fatigue Scale
• Negative Self Talk Scale
• Self Talk Questionnaire
• Pure Procrastination Scale
• The Stress Scale
• Coping Skills Knowledge Test
• Coping Questionnaire

These tools are often used in psychological rehabilitation settings to assess and monitor progress in addressing toxic habits and promoting mental health recovery. If you find yourself struggling with any of these habits, you're not alone. Speaking with a psychologist can help you understand what’s going on and guide you toward healthier ways to cope.