If you’re experiencing mental health challenges, you’re not alone.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), in 2020, one in five adults had some kind of mental illness; and more than half of us will be diagnosed with a mental illness in our lifetime, according to the Centers for Disease Control and Prevention (CDC). Mental health conditions like anxiety, depression and substance abuse disorders are incredibly commonplace, and yet, because of stigma, they often hide in plain sight.

May is Mental Health Awareness Month, which is a national movement to raise awareness about mental well-being and mental health and work to reduce that stigma. It’s also an apt time to tune in to your own psychology and take steps to improve the way you think and feel. To help you with that, we’ve pulled together expert advice to rev up your mental health habits this summer.

1. Talk to your doctor. If you’re worried about your own mental health, it’s OK to ask for help. In fact, it’s admirable. Talk to your primary care provider or make an appointment with a therapist, such as a psychiatrist, psychologist, counselor or social worker. They can talk to you about what you’ve been experiencing and share tips and tools on how to work through this time in your life.
2. Eat with the season. Research shows that putting premium fuel in your body—loaded with vitamins, minerals and antioxidants—helps protect your brain and serves you well. Summer is about the best time of year for fresh fruits and vegetables, as gardens and farms burst with tomatoes, zucchini, corn, watermelon and on and on. Load up on those, as well as whole grains, lean proteins and lots of water. At the same time, try to avoid eating processed foods and refined sugars, which could impact brain function and worsen certain mental health disorders, including depression. Use MyPlate.gov as a guide for how to fill your plate this summer.
3. Commit to an exercise routine. Research shows that participating in physical activities can help boost your mood and lower anxiety (bonus: exercise can also reduce your risk for high blood pressure, diabetes and arthritis). The Mayo Clinic says 30 minutes or more of exercise a day three to five days a week “may significantly improve depression or anxiety symptoms,” and smaller spurts (10 to 15 minutes at a time) may also make an impact. Summer is the time to dive into the pool for a few laps, sign up for the neighborhood pickleball league, join a pick-up basketball game, train for a charity walk, bike to the park or any other activity that gets you moving. Enlist friends and family members to join you, so you can get a social boost, too.
4. Prioritize sleep. According to the CDC, one-third of US adults say they usually get less than the recommended seven-plus hours of sleep. Most of us know we can’t function our best during the day if we’re not getting enough rest at night, but did you also know that sleep deprivation could increase your risk for health conditions like depression, type 2 diabetes, heart disease and obesity? If you’re tossing and turning, check out our article on how to improve your sleep. And if you’re still staring at the ceiling, talk to your doctor.
5. Find healthy ways to cope with stress. You can’t avoid stress in your life, but you can find ways to manage it. Some tips the Cleveland Clinic shares include engaging in deep breathing exercises and meditation; making time to do activities you enjoy; and avoiding unhealthy behaviors, such as drinking alcohol to excess and abusing drugs and medications. If you’re feeling overwhelmed by stress, a therapist can help.
6. Keep up your social connections. People who maintain high-quality relationships may live longer, healthier lives, according to the CDC. Social connections can help ward off loneliness and bring meaning into your day-to-day routine. Make an effort to stay connected with old friends by planning outings or scheduling regular check-ins. And remember that it’s never too late to make new friends. Look for opportunities to meet people in your community, whether that’s by volunteering with a meaningful non-profit, joining a faith-based organization, participating in a meet-up or organized group outing or just by striking up a conversation at the supermarket.
7. Set goals and plan for the future. Research shows that anticipation can be a boost for mental health and well-being. When you work towards a goal, it can provide you with purpose and focus, and keep you accountable. Think about a goal that is meaningful to you. Maybe it’s saving for (and planning) a vacation; running or walking in a 5K; getting a new job; learning a new skill. Create a plan of action to get there, and be sure and set benchmarks to help keep you on track.
8. Practice gratitude. Did you know that feeling thankful can actually make you a happier person? Gratitude, according to Harvard Medical School, may help people feel more positive emotions and appreciate their experiences, while also improving their health and relationships. Gratitude demands positive thinking, which can stop the negative thinking patterns associated with depression and anxiety. To cultivate an attitude of gratitude, consider starting a gratitude journal and write down the daily encounters and experiences for which you’re grateful. Or, send thank-you notes regularly to people in your life and let them know that you appreciate them. Soon, these actions will become habits and you’ll be literally counting your blessings.

Your mental health is incredibly important. Not only does it impact the way you think and feel—it can also impact your overall health. According to the Centers for Disease Control and Prevention, depression can increase the risk for conditions such as diabetes, heart disease and stroke; at the same time, chronic health conditions may also put people more at risk for certain mental illnesses.  

Do your best to make positive changes this summer that will help to keep you healthy, and surround yourself with a supportive health care team who can cheer you on. Then, when the dreary days of fall creep in, you’ll have more tools in your toolbox to stay a positive track.