It’s been a tough couple of years. More than likely, you’ve experienced some combination of stress, burnout, fear, anxiety, and grief, in the wake of a pandemic that’s shaken feelings of safety and security to the core.

 But there’s hope! As we start to adjust to yet another new normal, friends and families are reconnecting and possibilities are abloom. It’s also a good time to check in with yourself. May is Mental Health Awareness Month, which makes for the perfect opportunity to do some self-assessments and maybe a mental tune-up. To guide you, we’ve put together some steps you can take to give your mental health a boost; and we’ve also included some signs that might mean it’s time to ask for help.

Tips for taking care of yourself

There’s no magic pill that will help you feel better emotionally, psychologically, and socially. But there are healthy steps you can integrate into your everyday life that may help you feel your best. Health experts generally agree that the following actions—known to some as self-care—are a great place to start, whether you’re trying to maintain your mental health, or improve it after being diagnosed with a mental health condition.

  1. Exercise regularly. You’ve likely heard this advice time and again, but that repetition reflects its importance. Exercise has excellent psychological benefits, according to the Mayo Clinic. It can release endorphins that make you feel good, while also taking your mind off of your concerns. Research has shown that working out regularly can help ease anxiety and depression. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity—or a combination of the two—every week.
  2. Choose healthy foods. Food is fuel for the body as well as the brain, and some foods are more energizing and nourishing than others. When you consume foods loaded with vitamins, minerals, and antioxidants, according to Harvard Medical School, your brain functions best—kind of like giving a car premium fuel. Eating a diet loaded with sweets and treats (aka refined sugars and processed foods) leaves the body and brain wanting more fuel, which could actually worsen moods and mood disorders. So do your brain and your mental health a favor, and opt for lots of fruits and vegetables, whole grains, and lean proteins, and save the sweets and treats for special occasions.
  3. Get more zzzzzs. Sleep is a necessity, not a luxury. If you’re not getting enough sleep, you’re not functioning at your best. You may feel stressed and irritable, which could lead to mistakes, accidents, and disagreements with friends, family, and coworkers. Further, according to the National Alliance on Mental Illness (NAMI), lack of sleep could actually worsen many mental health conditions. Try to get at least seven hours of sleep a night, as recommended by the Centers for Disease Control and Prevention. And if you’re struggling—and suffering—talk to your health care provider.
  4. Keep connected. As humans, we are social creatures. When we don’t socialize enough, it could cause loneliness, which may be connected to depression, anxiety, substance use and other conditions and disorders, according to the non-profit Mental Health America. If you’re feeling disconnected, make an effort to reach out to friends and family for a phone call or meet-up. Or, try something new: meet new people in your community by volunteering or signing up for a group endeavor, like hiking or joining a community garden. The novelty could also improve your mood and exercise your brain.
  5. Schedule time to relax. What kinds of activities melt the stress from your shoulders? Is it meditating? Breathing exercises? Mindfulness? Massage? Listening to music? A particular hobby? Think about de-stressing practices that work for you, and make them a part of your routine.
  6. Think positive. Studies have shown that a sense of optimism and positive thinking can help reduce stress, according to the Mayo Clinic. You can start practicing positivity by considering the content of your self-talk. Do you tend to focus on the negative, or espouse a more pessimistic outlook? That’s absolutely something that you can control. Next time you catch yourself in a spiral of negativity, pause and reframe those thoughts in a positive way.
  7. Spend time outside. Remember as a kid, when your mom would yell at you to turn off the TV and get outside? Well, Mom was on to something. The warm breeze, hot sun, and fresh air are good for your spirit. According to the American Psychological Association, “exposure to nature has been linked to a host of benefits, including improved attention, lower stress, better mood, reduced risk of psychiatric disorders and even upticks in empathy and cooperation.” So put down that computer/phone/tablet and get outside!

How to recognize signs and symptoms of mental health conditions

If you’re feeling in a funk, and it won’t go away, you’re not alone. According to Johns Hopkins Medicine approximately one in four adults suffers from a diagnosable mental health disorder.

 Sometimes, in the thick of it, it can be hard to know you need help. So rely, instead, on this advice from The National Institute of Mental Health, which states that if you’re experiencing severe or distressing for two weeks or more, talk to your health care provider, or find a therapist. Some of those symptoms could include:

  • Trouble sleeping
  • Changes in appetite that lead to unwanted weight changes
  • Difficulty rising from bed in the morning because of your mood
  • Challenges with focus and concentration
  • Losing interest in activities you once enjoyed
  • Struggles in carrying out your regular routine and responsibilities

Importantly, if you’re thinking about harming or killing yourself, tell someone and seek help immediately. Call 911 or the National Suicide Prevention Lifeline (Lifeline) at 1‑800‑273‑TALK (8255), or text the Crisis Text Line (text HELLO to 741741) 24 hours a day, 7 days a week.

Mental health and physical health are interconnected. By improving one, you’ll also be helping the other along, while also taking positive steps towards feeling—and being—your best. Start taking action during Mental Health Awareness Month, and before you know it, you may form some positive habits you’ll want to keep.