Mental health is a widely discussed concept, these days. You might notice discussions about mental health online, in conversation, on your favorite show, or any number of other places.
But widespread, frequent use of any term can lead the meaning to become blurred, if not misinterpreted entirely. So, if you come across the term often but still have some uncertainty around exactly what “mental health” refers to, you’re definitely not alone.
“Mental health is about the functionality of your brain and all that impacts it,” says Oludara Adeeyo, a psychiatric social worker and author of “Self-Care for Black Women.”
In a nutshell, mental health includes your psychological and social well-being. It also encompasses your emotional health, or your ability to name, address, and regulate your emotions.
Many factors play a part in mental health, some of which you can’t control, such as genetics, life experiences, and family history.
But you do have influence over a wide portion of your mental health, notes KC Davis, a licensed professional counselor and author of “How To Keep House While Drowning.”
The ability you have to influence your mental health is key, because your mental health matters, quite a lot.
What makes mental health so important?
Mental health helps determine how you handle stress, relate to others, and make choices, explains Alison Seponara, a licensed professional counselor and author of the book “The Anxiety Healer’s Guide.”
Seponara goes on to say that caring for your mental health can lead to:
- improved mood
- reduced anxiety
- clearer thinking
- deeper relationships
- improved self-esteem and confidence
Nurturing your mental health can also help you manage health conditions that are worsened by stress, like heart disease, says Seponara.
Your mental health can impact everything about your life, Adeeyo says, including the ways you view and move through the world and your ability to handle the things life throws at you.
That’s why building habits for better mental health can make a big difference in your day-to-day life.
Not sure where to start? You’ll find 8 strategies to promote improved mental health below, along with some guidance on seeking professional support.
1. Get restful sleep
Sleep isn’t just a nonnegotiable for physical health. It also plays an essential role in mental health.
To get enough high quality sleep, try starting with these habits:
- Avoid caffeine after 3 p.m.
- Try to wake up and go to sleep at the same time every day.
- Make your bedroom into a quiet, relaxing, clutter-free space.
- Aim to keep the temperature in your bedroom somewhere around 18.3°C.
2. Cut back on social media
“Constantly consuming information about other people’s lives may cause someone to compare themselves and promote feelings of low self-worth, which increases feelings of anxiety and depression,” says Adeeyo.
To spend less time on social media, try to:
- keep your phone in a drawer or outside your bedroom while sleeping
- make a list of alternate, more meaningful activities to replace your usual scrolling sessions
- turn off notifications or delete social apps from your phone
3. Strengthen your relationships
Humans are social creatures, and strong relationships can have a positive influence on your mental health in various ways.
Friendships, for example, can:
- ease feelings of loneliness
- make it easier to get emotional support
- add meaning to your life
You have plenty of options for cultivating positive connections and nurturing your friendships:
- Keep in touch by checking in regularly, even with just a quick text or funny meme.
- Meet up for a morning walk or breakfast.
- Call for a short chat during your lunch break.
- Schedule biweekly or monthly dinner dates.
4. Move your body on your own terms
Exercise offers a range of mental health benefits, including:
- relieving stress
- lifting mood
- helping you fall asleep faster and sleep longer
- helping you manage symptoms of depression and anxiety conditions
Movement can involve something different for every person, and it doesn’t have to mean going to the gym — unless you genuinely want to. Instead, make movement enjoyable for you by opting for physical activities that work best for your body, health, and preferences.
“Taking a few minutes to stretch can make a huge difference for your overall mental health. Stretching will help with blood flow and get more oxygen through your body, which can help you feel more relaxed and happy,” says Christopher S. Taylor, PhD, LPC-S, founder of Taylor Counseling Group, author of “My Digital Practice” and host of the “For Self-Examination” podcast.
5. Savor nutrient-rich foods
Certain foods can also affect your mental health. To support improved mental health, try expanding your current diet to include foods packed with mood-boosting nutrients like:
- berries
- bananas
- beans
- whole grains
- fatty fish, like salmon
It can also help to simply make sure you fuel your body every day — eating anything is better than eating nothing.
6. Know when to take it easy
On difficult days, you might find it tough to do any of the above, which might make you feel even worse.
At times like these, Davis encourages turning to compassionate, more accessible strategies, like:
- creating a hygiene kit when you can’t shower — think dry shampoo and cleansing body wipes
- setting a timer to clean something for just 5 minutes
- buying a prepackaged meal when cooking anything feels close to impossible
A similar approach you can try? Commit to taking one small step every day.
8. Get some sunshine
“The sun is a great source of vitamin D, and studies Trusted Source show it can improve attitude and mood,” says Taylor.
Your outdoor time doesn’t have to be long, either. As Taylor notes, “Five minutes of blue skies can do your mind and your heart some real good.”
When to reach out
The strategies above can help improve mental well-being, but they can’t “cure” any mental health conditions.
To put it another way, making changes in your habits may not always relieve persistent mental distress. Working with a therapist, however, can be a particularly powerful way to improve mental health.
You can consider professional support at any time. You don’t need to have depression, anxiety, or any specific mental health symptoms to benefit from therapy.
That said, reaching out becomes particularly important if:
- you’ve experienced a stressful or traumatic event
- you feel more upset, anxious, or sad than usual
- you frequently feel agitated, irritable, or angry
- your motivation has tanked
- you’ve noticed changes in your appetite and sleep patterns
- you often find it difficult to get through the day
- you feel stuck or overwhelmed
- you’re using alcohol or other substances more than usual or turning to other unhelpful coping behaviors
The bottom line
Your mental health plays a pivotal role in your quality of life. Many of the factors that can affect mental health remain beyond your control, but adding beneficial habits to your days can promote greater wellness.
Just know that when it comes to adopting new habits, it’s generally more helpful to start with just one or two at a time, instead of a complete overhaul. Then, check in with yourself to take stock of how those changes helped.
If your mental health starts to get worse, it could be time to consider reaching out to a therapist. Professional support can be a powerful tool in your positive mental habits toolkit.
Above all, remember: “You are a person who deserves to function and enjoy life the best you can,” says Davis.
References
Tartakovsky, M. (2022, May 2). 8 Daily Habits to Boost Mental Health — and Signs It May Be Time to Get Support. Retrieved from https://www.healthline.com/health/mental-health/habits-to-improve-mental-health
