The term “mental health” refers to your overall state of mind, including emotional, psychological, and social well-being. This article focuses on improving mental health and enhancing mental well-being.

What is Mental Health?

Mental health is a broad concept that encompasses how we feel, handle daily challenges, and what we believe is manageable. It includes not only your emotional well-being—your ability to identify, manage, and control your emotions—but also your social and psychological health. While some aspects of mental health are out of our control, a significant portion can be influenced through intentional actions, as noted by KC Davis, a certified counselor and author of “How to Keep House While Drowning.” Taking care of your mental health is vital, and many aspects of it are within your power to manage.

Improving Mental Wellbeing:

Remember, not every day will be perfect. Just as our physical energy and motivation fluctuate, so does our mental well-being. Here are some actionable steps to help you enhance your mental health:

1. Take Care of Your Physical Health:
   Physical health and mental well-being are interconnected. Make it a habit to engage in daily exercise for at least 30 minutes—whether that’s jogging, walking, yoga, dancing, cycling, or even gardening. Additionally, eating a healthy, balanced diet and getting sufficient sleep each night are key to maintaining good mental health.
2. Avoid Harmful Substances:
   Substances like alcohol, cigarettes, drugs, or excessive caffeine might offer temporary relief, but they can worsen your mental health over time. Avoid turning to these substances as a way to cope with emotions.
3. Engage in Enjoyable Activities:
   Set aside time to do activities you enjoy. Whether it’s watching TV, talking to friends, or cooking, having regular hobbies can help boost your mood and reduce stress.
4. Create a Self-Care Kit:
   Gather comforting items that bring you peace during tough times. Your self-care kit could include your favorite book, pictures, a fidget toy or stress ball, a cozy blanket, or slippers. You could also create a digital self-care kit on your phone with notes to remind yourself how to handle challenging situations.
5. Have a Conversation:
   Talking to someone who listens in a safe and supportive environment can broaden your perspective and reduce feelings of isolation. If your concerns go beyond a casual conversation, consider seeking help from a mental health professional.
6. Engage Your Senses:
   Identify sensory experiences that help calm you. This could be listening to uplifting music, squeezing a stress ball, or going for a walk in nature. Experiment with sensory stimuli to find what works best for you.
7. Create a Peaceful Workspace:
   If you’re feeling stressed at work, try to create a calm environment. Keep your space clean and organized, and personalize it with plants, photographs, or candles. You can also try the Pomodoro Technique, which involves working in 30-minute blocks with short breaks in between, to maintain focus and reduce stress.
8. Prioritize Sleep:
   Sleep is essential for mental health. It’s when your mind and body recharge. To improve your sleep quality, avoid screens before bed and create a relaxing sleep environment—cool, dark, and quiet.
9. Stay Physically Active:
   Regular exercise is just as important for mental health as it is for physical health. Exercise helps relieve stress, boosts memory, improves sleep, and enhances overall emotional well-being.
10. Find Meaning and Purpose:
    Having a sense of purpose in life is important for mental health. This can look different for everyone, but here are some ideas:
    • Engage in work or play that makes you feel valued.
    • Invest time in relationships and nurture connections with people you care about.
    • Volunteer or find opportunities to help others, as giving back can bring a sense of fulfillment.
    • Aim to do at least one positive deed or gesture every day.
11. Learn to Laugh and Smile:
    Finding joy in the small things in life can greatly improve your mood. Laughter releases neurotransmitters that help lower stress levels. Try to find something that makes you smile or laugh at least once a day.
12. Treat Yourself with Kindness:
    Practice self-compassion. Avoid judging yourself harshly or comparing yourself to others. Recognize that mistakes are part of growth, and remind yourself to treat yourself with love and understanding, especially when negative thoughts arise.
13. Practice Mindfulness:
    Mindfulness is the practice of being fully aware of what you’re sensing and feeling in the present moment, without judgment. According to the Mayo Clinic, mindfulness can help manage stress, anxiety, depression, and even chronic pain. It can improve sleep and lower blood pressure. Try practicing mindfulness meditation to focus on your breathing during stressful situations, bringing you back to the present moment.