How you feel impacts the way you show up in the world. We all want to show off our best selves, but when we’re feeling stressed or down, we can sometimes be our own worst obstacle.
Fortunately, we can also be our own best advocates. Every day, there are healthy steps you can take that may strengthen your mental well-being. From setting boundaries to maintaining social connections, the following 11 activities are small acts that can make a big difference to your state of mind.
- Nourish yourself. When you fuel your body with the right nutrients — including lots of fruits, vegetables, whole grains and lean proteins — you may find you have greater energy, clearer thoughts and a more stable mood. Need guidance on what to eat and how much? The resources shared on MyPlate can guide you in making healthy choices a habit. Also, don’t forget to drink lots of water, which helps to keep all of your systems running smoothly so you can think and be your best.
- Get more sleep. If you’re not getting enough sleep, you may be cranky and distracted, which can lead to oversights, arguments, accidents, poor performance and so many other unsatisfying outcomes. U.S. guidelines say that adults should aim for seven to nine hours of sleep each night. If you’re having trouble falling asleep or staying asleep, here are some ideas to help you recalibrate.
- Move your body. Ready to get sweaty? Research shows that exercise can actually ease symptoms of depression and anxiety. Plus, physical activity can help you sleep better and feel better. So pick an activity that gets your heart pumping and make it a habit. Aim for 150 minutes of moderate intensity per week, or 75 minutes of vigorous intensity, or a combination of the two.
- Tame your stress. Somehow, stress seems to bubble up when we least desire it. That’s why it’s important to make stress-relieving activities a part of your routine as you aim to keep anxiety at bay. Find something that relaxes you, such as yoga, meditation, mindfulness, playing music, listening to music, journaling and practicing gratitude, and commit to doing it a few times a week, even if it’s only for a few minutes at a time. Think of it as a gift to yourself.
- Phone a friend. Social connections are incredibly important for mental health and even physical health. According to the Centers for Disease Control and Prevention, people who are well-connected socially may lower their risk for anxiety and depression, as well as heart disease, stroke and dementia. In fact, they may even live longer. So if you’ve ever thought of spending time with friends and loved ones simply as a bonus, remember that it’s much more than that. It’s a priority that may boost your mental health.
- Spend time in nature. Did you know rustling leaves and chirping birds may also improve your mood? Research shows that spending time in nature is associated with happiness, and it might even make us kinder to one another. So turn off the TV and head outside, where you can start to manifest world peace.
- Take a break from your devices. If you’re finding that you mindlessly scroll through social media and the news, it might be time for a little respite. Put down your phone, power off your computer and head out on a real-life adventure—bonus if you take a friend along and spend time in nature together! Doing so may improve your mood and remind you of what matters.
- Set boundaries and stick with them. If you’re feeling overwhelmed by deadlines and demands, take a step back. Consider what must get done immediately and what can wait. Communicate those boundaries kindly and respectfully and remind yourself you’re doing the best you can.
- Learn something new. When you decide to learn a new skill, you’re opening yourself up to a whole world of possibilities. Along the way, you could meet new people, discover new talents and find unexpected enrichment in your day-to-day life. Plus, learning new things challenges your brain and benefits your mental fitness.
- Do something kind for others. When you do good deeds for others, you’re also likely to feel better yourself. Even a small act, like offering a compliment or smiling at a stranger, can make a difference. Consider steps you can take to improve a person’s day, whether it’s volunteering with a local non-profit or simply lending a neighbor a helping hand.
- Take care of your physical health. When you know your physical health is in good hands, it’s one less thing to worry about. If you haven’t already, establish a relationship with a primary care provider and make appointments for regular checkups. Follow their advice on steps you can take to feel better physically as well as mentally, including staying on top of your vaccinations and screenings. Find out the best way to reach out to them in the future, in case you have any questions or concerns about your health.
Do you need help?
The above tips are designed to help you be proactive in your own mental health. However, if you’re struggling with feelings of anxiety, depression, stress, burnout, grief or other concerns about your mental health, know that you’re not alone.
In the United States, one in five adults and one in six youth (ages 6 to 17) experience a mental health disorder each year. A mental health professional can offer guidance and help you cope (this guide can help you understand what types of providers are available and who might be right for you). Make an appointment with a counselor today, and if you’re in crisis, call or text 988, which is the crisis and suicide lifeline for immediate assistance. Help is always available, as long as you know where to turn.
