Mental health is a critical factor in the quest for lifelong wellness. Considering recent estimates suggest that 23 percent of American adults are living with a mental illness, you likely either have a friend or family member grappling with it, or you’ve been navigating it yourself.
Improving your mental health isn’t usually an overnight accomplishment. It involves a significant investment of time and sometimes money to look inward, examine your life, and put thoughts into action. However, there are quite a few small habits and meaningful acts of self-care that you can adopt right now to support a healthier mind. Turn to these tools during tough moments to help lighten the long-term lift.
- ABOUT OUR EXPERTS: Manami Yamamoto, L.M.F.T., is a therapist and founder of the California-based practice Blue Humming Therapy. Amber Dee, L.P.C., is a therapist and founder of Black Female and Male Therapists. Victoria Chan, N.D., is a naturopathic doctor at Integrative Behavioral Health and Medicine. Nicole Cain, N.D., M.A., is a clinical psychologist at The Holistic Wellness Collective.
1. Do a self-check-in
Clarity is key with mental health. It’s important to understand what feelings are coming up that are leaving you feeling off, according to Manami Yamamoto, L.M.F.T., founder of the California-based practice, Blue Humming Therapy.
If something doesn’t feel quite right, pause for a few minutes to conduct a self-check-in. Write in a journal, talk aloud to yourself, do it all in your head…whatever works. The goal is to identify where you feel the difference in your well-being, Yamamoto says. Is it physical, behavioral, psychological, or cognitive? Pinpointing this can help guide the self-care practice that you choose. “For instance, if you notice physical tension, light movement or a walk in nature might be soothing,” says Yamamoto. “If your mind feels overwhelmed, journaling or mindfulness exercises may bring relief.”
Being as specific as possible about the nature of your stress, sadness, or the like can help you tailor your next steps to your true needs.
2. Get out in the Sunlight
Even when the weather doesn’t scream “Go for a walk!” just a few minutes outside in the daylight—especially when it’s sunny—can be beneficial. “Even 10 minutes of natural light can boost serotonin levels,” says Amber Dee, L.P.C., therapist and founder of Black Female and Male Therapists. Serotonin, known as the “feel-good neurotransmitter,” helps regulate our stress response, mood, sleep, and more. In fact, research shows that we generally feel happier, calmer, emotionally stable, and more connected to others when our body produces ample serotonin.
Make walks outside a regular part of your daily routine—it can really move the needle in particularly difficult moments.
3. Move your body
Moving your body is a quick and effective way to improve your mood, sleep, and resilience against anxiety, which is why Victoria Chan, N.D., a naturopathic doctor at Integrative Behavioral Health and Medicine, recommends doing your best to exercise for 30 minutes most days in whatever way you enjoy most.
“Some bodies enjoy gentle movements like yoga, while others feel more stress relief or uplift from high-intensity exercise,” says Chan. “Daily exercise doesn’t need to be in a gym, either; look for movements that engage you in an enjoyable activity, such as dancing or gardening.”
Many forms and durations of exercise have been linked to better mental health (both in the short- and long-term), so don’t pressure yourself to move in a specific way; just move in whatever way feels good to you.
4. Try breathwork
Whether you’re gearing up for the day, commuting to work, waiting in line while running errands, or doing pretty much anything else, a simple breathwork routine can ground you for a greater sense of balance or even quick relief from overwhelm or intense emotion.
Read More: 6 Ways Stress Affects Your Long-Term Health
The “4-7-8 breathing method” is a simple go-to for calming your nervous system, suggests Chan. To do it, simply inhale deeply for four counts, hold your breath for seven, and then exhale slowly for eight. Not only can a few minutes effectively ease anxiety, says Chan, but research published in Physiological Reports shows it can keep heart rate and blood pressure stable when practiced regularly.
5. Start Taking magnesium or l-theanine
A vast variety of nutrients play roles in mental and emotional vitality, meaning you’ve got many supplement options if you want to support stress management or a healthy mood. Two easy places to start: magnesium or l-theanine.
Taking magnesium, especially before bedtime, is a great way to support your overall brain health, not to mention your sleep quality, Chan says. One specific form, called magnesium l-threonate, may be the most effective at crossing the brain barrier and helping with an anxious mind and nervous system, according to Nicole Cain, N.D., M.A., a clinical psychologist at The Holistic Wellness Collective.. It’s known to help regulate GABA, a feel-good neurotransmitter in the brain that helps you relax and recharge, she explains.
You can also try l-theanine, an amino acid that supports GABA production, for a calming lift, Cain says.
6. Connect with Another Person
Amidst busy schedules and *everything else* that comes with adulting in this day and age, it’s easy to fall out of touch with friends and other loved ones—and that can be bad news for mental health.
Reaching out to reconnect, though, can have positive implications for your wellness, according to 2022 research. The study of over 5,000 people suggests that catching up with someone though a phone call or making other plans can improve feelings of connectedness and reduce loneliness and isolation.
So, while it might not be your immediate instinct to call a friend for a coffee date when you’re in a crummy mood, it will most likely make you feel better if you can push through the discomfort of planning it.
Read More: Top Tips For Easing Stress From An Herbalist And Neurologist
To keep these perks flowing in your life, schedule standing FaceTime dates, walks, or the like with people you love, Dee suggests. Having regular opportunities for connection on the docket gives you plenty to look forward to and ensures your social support system remains strong. You can also increase your sense of connection by joining groups that reflect your interests, whether it’s a virtual or in-person sewing circle or a Facebook networking group related to your profession, for example, she adds.
7. Don’t Overextend Yourself
On the flip side, if you find that overextending yourself or engaging with certain friends or family members takes a toll on your health, it’s time to set some boundaries. Knowing (and expressing) your limits is a powerful way to protect your peace.
For example, if social gatherings tend to result in endless questions about your personal life that end up sparking anxiety for you, express that you’re not comfortable discussing that but would like to connect on something else (like a favorite place your family loves to travel to or a team you’re both a fan of), advises Dee.
You can also set boundaries on how many social outings you can participate in a given week, how late you stay out, or how much social media you can consume. If one of your self-check-ins reveals you’ve been stretching yourself too thin or that certain relationships or behaviors are draining you, take the opportunity to create some protective boundaries.
8. Try ‘worry journaling’
Tempting as it may be to shove off feelings of stress or anxiety, it’s okay to feel them, Dee suggests. Better yet, process them by getting them all out on paper. ‘Worry journaling’, in which you jot down anything and everything concerning you or sparking anxiety for a set amount of time (try setting a timer for five minutes), gives you dedicated space to move everything on your mind out of your system. When your time is up, consider your worrying time complete and assure yourself that you can carry on with the rest of your day without ruminating further on whatever you wrote down, says Dee.
Final Advice: Recognize when you need extra support
The various ways you care for yourself every day can make a significant difference in how you feel mentally and emotionally—but sometimes calling in for backup from a mental health professional is a necessary move.
If you have persistent sadness or anxiety that goes on for weeks or months without relief and affects your daily function (think getting out of bed, brushing your teeth, and eating), it might be time to get some professional help, says Dee. The same goes if you find yourself consistently avoiding plans or disengaging from family or friends.
Therapy, if you have access to it, can give you a safe space to work through whatever is going on. “A therapist helps you explore the root causes of your stress and develop personalized strategies for managing it,” Yamamoto says. “Therapy can also provide tools to improve your emotional regulation, communication, and coping skills.”
In some cases, consulting with a psychiatrist or primary care physician to talk about medications to regulate depression or mood instability might be necessary, adds Yamamoto. “Paying close attention to how you feel physically, emotionally, and mentally can help you recognize when your stress levels have exceeded what you can manage on your own,” she says. Ultimately, tending to your heart and mind is a multi-pronged effort—and professional support can certainly be a powerful asset in your toolbox.