Politics stressing you out? Here's how to protect your mental health. | Opinion

Physical health often takes center stage in our pursuit of wellness. We hit the gym, track our steps and optimize our nutrition in the name of maintaining a healthy body.

These are all worthy goals. But there's another important side of the wellness equation that is often overlooked or minimized − mental health. It's time we integrate mental and emotional health into the broader wellness picture.

In August, the Centers for Disease Control and Prevention reported that "recent data show that the United States is in a mental health crisis, experienced by people of all ages," including 1 in 5 Americans who report symptoms of anxiety and depression.

The focus on physical well-being is understandable. But just as our physical health requires consistent care, our mental health deserves equal attention. In today's fast-paced, pressure-filled world, it's more important than ever to integrate emotional well-being into the broader wellness conversation.

Mental resilience requires regular care

The frantic pace of the current news cycle − with frequent updates on natural disasters, economic uncertainty, the wars in Gaza and Ukraine, the new Trump administration and the political turmoil in Washington − also is a prime driver of Americans' anxiety. In fact, the American Psychological Association reported last year that politics was the leading cause of stress in the United States.

Just as our muscles grow through repetition and effort, our mental resilience and emotional strength thrive on regular care. As the saying goes, "We are what we repeatedly do." And just as we form fitness habits, we must adopt practices that nurture our minds − habits that build mental resilience and contribute to long-term well-being.

Whether it's gratitude journaling, meditation or simply taking time to process emotions, the development of a mental health routine can be transformative. They are more than just feel-good routines − they are scientifically proven to improve our quality of life.

For instance, mindfulness is linked to increased perceived well-being and reduced emotional reactivity. A recent Harvard study found that people tend to live longer if they intentionally dedicate time to thinking about what they're grateful for. Regular journaling is associated with benefits such as improved memory and quicker employment after a job loss.

Staying in shape mentally allows individuals to be better prepared for life's inevitable challenges. Mental health routines serve as an emotional immune system, preventing burnout and making us more resilient to stress.

Mental resilience is especially critical in the business world, where pressures to meet performance goals and increase profits often drive people to neglect their mental well-being.

It may seem counterintuitive, but promoting mental health goes hand-in-hand with business success. According to research from Gallup, employees with poor mental health report four times as many unplanned absences from work each year. This lost productivity is estimated to cost the U.S. economy nearly $50 billion annually.

When employers value health in addition to traditional performance metrics, it attracts talent and boosts the bottom line. More than 80% of workers consider a prospective employer's mental health benefits when looking for a new job. Research from the University of Chicago found that for every $1 invested in mental health resources, companies saw a $4 return.

Companies can have the strongest impact on employee wellness by recognizing that workers, like all people, thrive on self-confidence and human connection. New research shows that employee autonomy at work is robustly associated with better mental health.

Building a strong team culture, where employees feel like they belong and their voices are heard, plays a crucial role. A Gallup poll found that U.S. employees who felt strongly connected to their organization's culture were 62% less likely to feel burned out. Connection to team culture is further linked to higher employee satisfaction and lower turnover.

Company culture must also allow for workers to share their mental health challenges without fearing negative repercussions. In a NAMI and Ipsos poll of more than 2,300 adults, 42% worried that their careers would suffer if they talked to co-workers about their mental health.

Strengthen your mental wellness one step at a time

On an individual level, people will see the most positive results if they tackle their mental and emotional wellness in bite-sized pieces. A sudden commitment to adopt multiple mental health routines all at once is unlikely to stick, for the same reason that overly ambitious New Year's resolutions to "get fit quick" rarely succeed.

Easing into a routine with manageable steps − like painting or coloring twice a week, or writing down three things you're grateful for each night before bed − helps you learn what exercises work best for you and stick with them.

A mental health checklist isn't just for people struggling with mental health challenges; it's something we should all adopt. Just as a healthy person wouldn't go a week without physical exercise, a healthy person shouldn't neglect regular exercises that strengthen their mental health.

Whether it's engaging in mindfulness practices, developing gratitude habits or seeking therapy when needed, these tools are critical for navigating the emotional ups and downs of life.

Positive habits that promote mental wellness must become a nonnegotiable part of our daily routines. By adopting these practices both individually and within organizations, we can build the resilience we need to thrive in our personal and professional lives.

A healthy mind is as important as a healthy body. 

Dr. John Whyte is chief medical officer of WebMD.