When it comes to any emergency, preparation can help you respond and recover. That’s true for natural disasters, weather, security threats and disease outbreaks; and it’s also true when it comes to our mental health.

Nearly one in five adults has a mental health condition in any given year, and nearly 46 percent of Americans will meet the criteria for a mental health condition in their lifetime, according to Mental Health America. You may not be able to predict when you’re going to need support for your mental health, but by planning ahead, you can build a toolkit that may help get you through the tough times. Here’s how.

  1. Establish a relationship with a doctor you trust. This starts with your primary care provider. They can serve as your point person for your medical needs, even before those needs arise. Through regular check-ups, your PCP will have a baseline for your basic health—things like blood pressure, blood sugar, cholesterol and more. They can also make sure you’re up to date on preventive care (such as vaccines and cancer screenings) that can keep you healthy. And if you have concerns about your health, whether it’s mental or physical, they can act as your partner and discuss treatment options as well as possible referrals to a mental health provider.
  2. Make stress relief a habit. Stress builds up over time, and it can take a toll on our mental and physical health. Managing that stress can help you feel more empowered and relaxed. Try different approaches such as deep breathing, exercise, meditation, yoga, listening to music or reading a book. Or, take a walk and listen to the birds, smell the flowers and look at the clouds. A change of scenery often helps put stressors in perspective.
  3. Take care of your physical health. You’ve read the advice dozens of times, no doubt: when you eat better, you feel better, and the research backs that up. A 2024 study found that people who eat more junk food have a higher risk of developing depression and psychological stress. Sedentary behavior and insomnia are also linked to depression. That means that healthy habits could be an important part of a mental health toolkit. Try to focus on eating nutritious foods, getting at least 150 minutes of exercise a week and aiming for at least seven hours of sleep each night. That way, when challenges arise, you’ll be able to think and feel your best as you navigate them.
  4. Strengthen your support system. Friends and family are essential parts of any mental health toolkit. In fact, according to the Mayo Clinic, people with a strong social network may have a lower risk of health conditions such as depression, high blood pressure and unhealthy weight. They may even live longer! So prioritize your old relationships and look for ways to build new ones.
  5. Write yourself a love letter. When you’re feeling happy and healthy, jot down a note to yourself that you can read in case you’re ever feeling down. You could talk about your strengths and accomplishments, reflect on your friends and loved ones or write down memories that make you laugh. You could even offer yourself advice on what to do when you’re down, whether it’s phoning a particular friend, listening to a certain playlist, going on a drive to a beloved location or watching a movie that always makes you smile.
  6. Practice gratitude. Feeling grateful has the power to reduce stress and help you feel better. But it can take time to adopt an attitude of gratitude, and journaling can be a good place to start. Throughout the week, look for things you’re thankful for. When you jot them down in your gratitude journal, you may even feel that appreciation all over again.   
  7. Unplug. Our devices are a great way to stay connected to friends, family and topics we care about. However, scrolling endlessly has been linked to increased anxiety, depression and loneliness. Be mindful about how you use social media and consume information. When possible, make the choice to put down your device and pick up a book or meet up with friends in real life. Opt for activities that relieve stress, or at minimum, don’t add to it.
  8. Make a list of resources. Write down a list of contacts you know you can call in a crisis. This can include friends, family, healthcare providers and emergency numbers.
  9. Know when to ask for help. Everyone experiences challenging days. But when changes in your behavior or mood are troubling and persistent, it may be time to talk to your doctor. Learning the signs can help you understand when to take action. The National Institute of Mental Health says that if you experience the following severe or distressing symptoms for two weeks or more, it’s time to seek professional help:
    • Difficulty sleeping
    • Changes in appetite or unplanned weight loss
    • Trouble getting out of bed in the morning because of your mood
    • Challenges with concentrating
    • Loss of interest in things you once found enjoyable
    • Inability to complete usual tasks and activities
    • Feelings of irritability, frustration or restlessness

If changes listed above ring true for you, talk to your primary care doctor or a mental health professional. If you’re having thoughts of suicide, call or text the 988 Suicide & Crisis Lifeline at 988 or visit 988lifeline.org.

No one was born knowing how many servings of vegetables to eat in a day, or how many minutes of moderate-intensity exercise to strive for. These are all things we have to learn. The same goes for our mental health. It takes time and experience to understand how to manage stress, practice gratitude and devise a support system. Building this toolkit now, when you’re feeling good, means you’ll have resources to consult when times get tough.