Your mental health is just as important as your physical health. And if you’re struggling, you’re not alone. In the United States, more than one in five adults lives with a mental illness, according to the National Institute of Mental Health, including anxiety disorders, major depressive episodes, post traumatic stress disorder, bipolar disorder and other conditions. Even for those who don’t have a diagnosis, ups and downs are normal when it comes to a person’s emotional well-being. It’s a part of being human.
May is Mental Health Awareness Month, which aims to educate Americans about mental health and mental illness, encourage people to share their own experiences and break down stigmas. It’s also an opportunity for individuals to reflect on their own mental health and mental health struggles, and consider steps they could take to improve the way they feel and function. Even small actions can sometimes make a big difference.
In honor of Mental Health Awareness Month, here are 31 actions to take to try and give a natural boost to your mental health. Like what you see? Make a list of your favorite actions and stick with them all year long.
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Take a deep breath. Pause. Fill your lungs. Exhale. Repeat. Deep breathing is a relaxation technique that can help calm you in moments of stress.
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Spend time in nature. Whether it’s a walk in the park or a hike through the forest, spending time outdoors can improve your mood and lower your stress and anxiety.
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Strive to get enough sleep. It makes a big difference in how you feel, how you work and even how you play. Here’s a guide to how much sleep you need at every age.
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Assess your mental health. Online screenings are available through Mental Health America.
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Talk to a mental health professional. As you reflect on the way you feel, do you think you could benefit from talking to someone? Talk to your primary care provider about your concerns or make an appointment with a counselor. Acknowledging that you need help is a sign of strength and resilience. It’s a way of showing yourself that yes, there’s work to do — and you’re worth it.
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Listen to music. It has the power to improve your mood. Sing along or play along on an instrument if you’re able.
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Start your spring cleaning. It’s amazing how good it can feel to be in a clean, clutter-free space.
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Donate clothing and items you’re not using. That way, someone can benefit from stuff that’s just taking up space.
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Do a social media cleanse. Unfollow or hide the accounts that aren’t doing it for you.
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Clean up trash around your neighborhood. Help create a community you and your neighbors are proud of.
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Put down the phone/computer/tablet and disconnect. Information overload can take a toll. Instead, go for a walk, make time to catch up with a friend face-to-face or do both.
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Drink a big glass of water. Staying hydrated can help improve your focus and energy levels.
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Check in on your physical health. Mental health and physical health go hand in hand. If you haven’t had a physical lately, make an appointment with your primary care provider. They can assess how you’re doing, answer any questions and get you up-to-date on vaccines to help you stay healthy.
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Say “thank you.” Send a card, draw a picture or tell a person how much they mean to you. It may boost their mood, and yours, too.
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Set a goal. It can be small (getting in 10,000 steps today) or large (saving for a vacation to Europe). Either way, goal-setting gives you something to focus on and work towards.
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Take a nap. It may be just the mid-day reset you need! (Especially if you’re not getting the recommended amount of sleep, see No. 3.)
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Help someone out. Maybe that means volunteering with a meaningful organization, or perhaps it’s just running an errand for a neighbor. Either one (or both) can help you feel purposeful.
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Eat better foods for a better mood. How you eat impacts how you feel. Research shows that a healthy diet (one that’s rich in healthy fats, fruits, vegetables, seeds and nuts) may reduce symptoms of depression.
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Phone a friend. Give an old pal a ring and find out what they’re up to. Social connections are important for everyone, at every age.
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Set boundaries. Accept that you can’t be all things to all people all the time. Protect your time and energy by learning to say “no.”
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Go somewhere new. Visit a new restaurant, coffee shop, store, park or other spot in your community. Breaking out of your routine can feel like an awakening.
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Interact with a furry friend. Animals help lower stress in humans. If you don’t have a pet of your own, consider volunteering at an animal shelter, or pet-sitting for a friend.
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Make art. Try your hand at coloring, drawing or painting or pick a craft that’s captured your fancy. Creative expression may help you process emotions or reduce anxiety. Plus, it’s fun.
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Keep a journal. Make a habit of writing down three things you’re grateful for, every day. Being mindful of the positive things in your life can become a healthy habit.
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Laugh the day away. Seek out a comedy, a comedian or just spend time with a funny friend. Laughing promotes smiling — and relieves stress.
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Try meditation. It can bring on a sense of calm and ease tension. Don’t know where to begin? Download a meditation app that walks you through the basics.
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Sign up for a class in your community. What better way to learn new skills and meet new people?
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Swap a cocktail for a mocktail. Alcohol may feel like it relaxes you, but it could actually contribute to mental health challenges. Cut back or take a break and evaluate how you feel.
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Exercise regularly. Running, walking, biking, dancing, playing sports — these are all great ways to burn calories, burn off stress and bring on those mood-boosting endorphins!
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Make yoga a part of your routine. Research shows that yoga has a positive impact on your brain and may even help reduce anxiety and depression. It’s an excellent complement to a cardio workout.
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Play. Channel your inner child and amuse yourself by doing fun activities you love. Don’t overthink it, just do it!
