Mental health is a crucial part of our overall well-being, yet it often gets overlooked in the busyness of life. With the rising rates of anxiety, depression, and other mental health challenges, it’s more important than ever to develop habits that support our mental health. Small, consistent changes can have a big impact on how we feel, cope with stress, and foster resilience against mental health struggles.
Here are 35 mental health habits that can help you feel better and improve your mental well-being over time. These habits, grounded in research and expert recommendations, can be incorporated into your daily routine for long-lasting benefits.
Practice Gratitude
One of the simplest ways to improve mental well-being is to practice gratitude. Keeping a daily gratitude journal can shift your focus from negative thoughts to positive ones. Acknowledge three things you’re grateful for every day—this practice can help reframe your mindset and improve your emotional outlook.
Learn more about the benefits of gratitude and how to start a journal on Psychology Today.
Engage in Regular Physical Activity
Exercise is one of the most effective ways to improve mental health. Regular physical activity, such as walking, jogging, yoga, or dancing, releases endorphins, which act as natural mood lifters. Aim for at least 30 minutes of exercise most days of the week.
For more information on the impact of exercise on mental health, check out Mayo Clinic’s Health Insights.
Establish a Routine
A predictable routine can provide a sense of structure and stability. Having designated times for work, leisure, self-care, and rest can help reduce anxiety and improve your sense of control over your life.
Check out the importance of structure in mental health at The National Institute of Mental Health.
Connect with Nature
Spending time outdoors, whether in a park or hiking in the woods, has been shown to reduce feelings of anxiety and depression. Nature has a calming effect on the brain, providing a necessary mental break. Try to incorporate time in nature into your routine, even if it’s just a short walk.
Research on the positive effects of nature on mental health can be found at The American Psychological Association.
Practice Mindfulness Meditation
Mindfulness meditation involves focusing on the present moment without judgment. This practice can help reduce anxiety and improve emotional regulation. Start with just a few minutes each day, gradually increasing the time as you become more comfortable with the practice.
For guidance on mindfulness practices, visit Mindful.org.
Limit Screen Time
Spending too much time on digital devices, especially social media, can increase feelings of anxiety, depression, and stress. Limit your screen time by setting boundaries, such as taking regular breaks from devices or designating certain times of day to disconnect.
Learn about the impact of screen time on mental health at The Mental Health Foundation.
Seek Professional Help
If feelings of anxiety or depression persist, it’s essential to seek professional support. Therapy can provide valuable strategies for coping with mental health concerns, as well as offer emotional support when needed. Don’t hesitate to reach out to a mental health professional.
You can find more information about therapy options at The American Psychological Association.
Cultivate Strong Relationships
Having a solid support network is crucial for good mental health. Invest time in cultivating meaningful relationships with friends, family, and loved ones. Positive social connections can help buffer against stress and contribute to better overall well-being.
Research on the importance of relationships for mental health is available at Harvard Health Publishing.
Set Achievable Goals
Goal-setting helps boost motivation and self-esteem. Break down larger tasks into smaller, manageable steps and celebrate each achievement, no matter how small. This sense of accomplishment can build confidence and combat feelings of helplessness.
For more tips on setting effective goals, visit Mind Tools.
Practice Deep Breathing Exercises
Deep breathing exercises help regulate your nervous system and calm your mind. These simple techniques can reduce stress and promote relaxation. Try setting aside a few minutes each day to focus on deep breathing or progressive muscle relaxation.
For guided deep breathing exercises, check out resources on Verywell Mind.
Limit Caffeine and Alcohol
Both caffeine and alcohol can disrupt sleep patterns and negatively affect your mood. Try to limit consumption of these substances, particularly if you notice a negative impact on your mental health.
For more on how caffeine and alcohol affect mental health, visit WebMD.
Stay Hydrated
Dehydration can lead to fatigue, irritability, and difficulty concentrating. Drinking plenty of water throughout the day can help you feel more energized and improve your mood.
Learn more about the effects of dehydration on mental health at Healthline.
Eat a Balanced Diet
What you eat can have a significant impact on how you feel. A well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins can improve brain function and mood. Avoid processed foods and excess sugar, as these can have negative effects on mental well-being.
Learn more about the connection between diet and mental health at The National Institute of Mental Health.
Engage in Creative Outlets
Expressing yourself creatively—through art, music, writing, or other forms of self-expression—can be therapeutic. Creative activities help process emotions and provide a healthy way to channel difficult feelings.
For ideas on creative outlets, check out Psychology Today’s article on creativity and mental health.
Limit Negative Influences
Identify and remove or minimize exposure to negative influences, such as toxic people, stressful environments, or harmful media. Surround yourself with positive influences that encourage personal growth and emotional well-being.
Explore how negative influences impact mental health at Psychology Today.
Volunteer
Helping others has been shown to boost self-esteem and improve mood. Volunteering gives you a sense of purpose and fosters a sense of community. Whether it’s volunteering at a local shelter or helping a neighbor, giving back can create positive feelings.
For volunteer opportunities, check out VolunteerMatch.
Practice Self-Compassion
Be kind to yourself, especially during times of struggle. Recognize that it’s okay to feel down and remind yourself that everyone faces difficulties. Treat yourself with the same compassion you would offer a friend.
For more on practicing self-compassion, check out The Self-Compassion Website.
Learn New Skills
Learning something new can help boost your self-esteem and give you a sense of accomplishment. Whether it’s learning a new hobby, taking an online course, or exploring a new topic, challenging yourself intellectually can improve mental well-being.
Explore skill-building resources on Coursera.
Conclusion
Incorporating these 35 mental health habits into your daily life can significantly improve your feelings of anxiety, depression, and overall well-being. Remember, change takes time, and it’s essential to be patient with yourself. By making small, intentional adjustments, you can develop healthier mental habits and build resilience against life’s challenges.
Prioritize your mental health, and remember—seeking support when you need it is a sign of strength. Your well-being matters, and you have the ability to cultivate a positive mental landscape with consistent effort.
For more resources on improving mental health, visit trusted websites such as Mental Health America and National Alliance on Mental Illness.
