Key Takeaways
- Mental health touches every aspect of our lives, shaping our thoughts, emotions, and actions. It can affect our relationships, physical health, and overall quality of life.
- You can boost your mood, reduce stress, and be better equipped to handle life’s challenges through self-care habits and professional support.
- Self-care and therapy work together to support your mental health. While self-care nurtures your overall well-being, therapy provides tools that can help you navigate life’s stressors with confidence.
Prioritizing your mental health is important. Finding ways to support your mental health allows you to recharge, ease stress, and bring more balance into your life.
Taking care of your emotional health can also benefit your physical well-being. Because the mind and body are connected, depression and anxiety often trigger physical symptoms like tension headaches, fatigue, or an upset stomach. Practicing self-care, like mindfulness and stress management, can lower blood pressure, improve sleep, and positively impact your physical health.
Many strategies can support your overall wellness. Here are a few suggestions to get started.
1. Avoid media overload
“Doomscrolling” — or spending too much time online reading negative news and social media posts — can increase stress, loneliness, and lower your sense of well-being. Staying informed is important, but setting healthy boundaries can make a big difference. Limit your news check-ins to once a day, turn off phone alerts, and use social media in moderation to protect your mental health.
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2. Stay connected
When you’re feeling stressed or down, it’s natural to want to withdraw. Yet research shows that building strong adult friendships that offer social support and companionship can help protect against anxiety and depression. If you’re feeling lonely, try taking a hobby-based class (art, cooking, or sports) or joining a sports team or taking a community college course.
3. Prioritize sleep
Not getting enough sleep can seriously impact your mental health. The National Sleep Foundation reports that people who have problems falling or staying asleep, or get less than seven hours of sleep each night, have higher levels of depression. Embracing certain bedtime rituals, like keeping your phone out of the bedroom or taking a warm bath before bed, can help you get better sleep.
4. Become a volunteer
Did you know that helping others can benefit your mental health? Studies show volunteers experience better mental health, higher self-esteem and life satisfaction, and a greater sense of purpose. Whether you’re passionate about helping people who are homeless, rescuing animals, or protecting the environment, you can make an impactful contribution through community service in many ways.
5. Adopt a pet
Owning a pet can benefit your mental health by reducing stress and anxiety and providing a source of love and support. Further, being a pet owner can give your life structure and a sense of responsibility. With an estimated 70 million dogs and cats seeking homes, adopting a pet can make your day-to-day brighter and give your animal companion a better life.
6. Embrace movement
Regular exercise benefits not only your physical health but also your mental well-being by reducing anxiety and depression. If you’re new to exercise, start with small, approachable activities and work your way up. Activities like brisk walking, swimming, or riding a bike are all excellent ways to boost your mood and overall health.
7. Take a break
Time off is an opportunity to step away from the stresses of daily life, recharge, and prevent burnout. And it doesn’t have to be a fancy vacation — even a short weekend trip or a simple staycation can benefit your mental health. Taking some time away from work and other responsibilities can help you connect with yourself and others in a meaningful way.
8. Head outdoors
Americans spend approximately 90% of the time indoors, which can significantly reduce our vitamin D levels. Studies link vitamin D deficiency to fatigue, depression, and a weakened immune system. It’s ideal to spend at least 20 to 30 minutes per day outdoors. Even a stroll in a park can help you feel less stressed and calmer.
9. Practice mindfulness
Engaging in mindfulness practices like meditation or deep breathing can help you stay present and relieve stress, anxiety, and depression. You can begin practicing mindfulness by taking a few deep breaths, noticing the rhythm of your inhales and exhales, and observing your thoughts and feelings without judgment.
10. Get organized
If you’re feeling stressed or overwhelmed, cleaning your house may be the last thing on your mind. But research shows that clutter can significantly impact our anxiety levels, sleep quality, and ability to focus. Start with small steps, like donating items you no longer need. Clearing out your space can help create a calmer, more peaceful environment.
11. Eat healthy
It’s natural to feel tired or more negative than usual when you’re hungry or not getting the nutrients your brain and body need. A diet rich in fruits, vegetables, whole grains, and protein provides essential vitamins and minerals that nourish our bodies. The foods we eat can also play a big role in our mood and mental health.
12. Work with a therapist
Lifestyle changes are certainly important, but sometimes it’s necessary to get professional support. A therapist can support you in many ways, like identifying the root cause of your mental health concerns, developing healthy habits, making and sticking to goals, or giving you a healthy place to process your feelings. There are many types of therapy, and it’s worth exploring to see what works best for you.
Making small but significant daily shifts can improve your mental health over time. This can include taking a 10-minute walk on your lunch break each day, not checking your phone first thing when you wake up, texting a friend a memory you have with them, or pausing to say something kind to yourself.
Find care with Rula
Life can be overwhelming at times, making it important to prioritize your mental health. If you need support, a therapist can offer guidance and practical tools to help you face challenges and regain a sense of balance and control.
With Rula, you gain access to a diverse network of over 15,000 therapists, dedicated to supporting you on your journey toward better mental health. In just a few clicks, you can schedule a live video appointment with a therapist for as soon as tomorrow.
About the author
Linda Childers
Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets.
Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets.
While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.
Rula's editorial process
Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
