Mental health is all about “a person’s condition with regard to their psychological and emotional well-being.” Our mental health influences how we think, feel, and behave in daily life. It also affects our ability to handle stress, face and overcome challenges, maintain and build relationships, and recover from difficulties and setbacks.

Being mentally or emotionally healthy means more than being free of depression, anxiety, or other psychiatric illnesses. “Mentally healthy” people often: enjoy life and have the ability to laugh and have fun, are able to deal with stress and bounce back from adversity, feel a sense of meaning and purpose, in both their activities and their relationships, are flexible and adaptable to change and are able to build and maintain fulfilling relationships.

We all experience disappointment, loss, and change. And while a normal part of life, these emotions and experiences still cause sadness, anxiety, and stress. But just as physically healthy people are better able to bounce back from illness or injury; people with strong mental health are better able to bounce back from adversity, trauma, and stress. 

Here are a few everyday mental health tips to help you elevate your mood and become more resilient. 

Practice self-care and make yourself a priority.

The first step in practicing self-care is to take care of your body. In order to do this it is important to: Eat a healthy diet, exercise, which can help decrease depression and anxiety and improve moods. It is also important to get enough sleep. The optimal temperature for a good night sleep is between 60 and 67 degrees Fahrenheit.

Disconnect from electronics and social media.

Consider adding an electronics-free time period to your day. Taking time to unplug and disconnect from the constant stream of emails and alerts will allow you to interact with people face to face and will help reduce the many negative feelings that social media can often stir-up.  

Engage in meaningful activities. 

Partake in activities that make you feel happy, productive, and challenge your creativity. Whether through drawing, taking an exercise class, going out to dinner with friends or caring for a pet, spending quality time with those who matter to you can make you feel good.

Volunteer.

The meaning and purpose derived from helping others or the community can enrich and expand your life—and make you happier. There’s no limit to the individual and group volunteer opportunities you can explore. Schools, places of worship, non-profits, and charitable organizations of all sorts depend on volunteers for help in any capacity.

Engage in meditation and/or mindfulness.

Relaxation exercises can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calmer.

Avoid heavy substance use.

It is important to keep alcohol use to a minimum and avoid other drugs. Many people use alcohol and other drugs to "self-medicate" but in reality, substance use may get in the way of your ability to function at work or school, maintain a stable home life, handle life’s difficulties, and relate to others.

Get help from a mental health professional when and if you need it. 

Seeking help is a sign of strength — not a weakness. Just as it requires effort to build and maintain physical health, so it is with mental health. It is most important to remember that treatment is effective. People who get appropriate care can recover from mental illness and lead full, productive, and rewarding lives.

 

31 Tips to Boost Your Mental Health

1. Keep track of gratitude and achievement. Include 3 things you were grateful for and 3 things you were able to accomplish each day. 

2. Take a vacation.  The act of planning a vacation and having something to look forward to can boost your overall happiness.

3. Work your strengths. Do something you're good at to build self-confidence, then tackle a tougher task.

4. Show some love to someone in your life. Close, quality, relationships are key for a happy, healthy life.

5. Sometimes, we don't need to add new activities to get more pleasure. We just need to soak up the joy in the ones we've already got. Trying to be optimistic doesn't mean ignoring the uglier sides of life. It just means focusing on the positive as much as possible.

6. Take time to laugh. Hang out with a funny friend, watch a comedy or check out cute videos online. Laughter helps reduce anxiety.

7. Dance around while you do your housework. Dancing reduces levels of cortisol (the stress hormone), and increases endorphins (the body's "feel-good" chemicals).

8. Has something been bothering you? Let it all out…on paper. Writing about upsetting experiences can reduce symptoms of depression.

9. Be a tourist in your own town. Often times people only explore attractions on trips, but you may be surprised what cool things are in your own backyard.

10. Prepare for the work week ahead. This will help you save some time in the mornings and have a sense of control about the week ahead.

11. Include some omega-3 fatty acids into your diet. They are linked to decreased rates of depression and schizophrenia among their many benefits. Fish oil supplements work, but eating your omega-3s in foods like wild salmon, flaxseeds or walnuts also helps build healthy gut bacteria.

12. Practice forgiveness. Even if it's just forgiving that person who cut you off during your commute. People who forgive have better mental health and report being more satisfied with their lives.

13. Feeling stressed? Smile. It may not be the easiest thing to do, but smiling can help to lower your heart rate and calm you down.

14. Send a thank you note. Not for a material item, but to let someone know why you appreciate them. Written expressions of gratitude are linked to increased happiness.

15. Do something with friends and family. Go to a park, or play a game. People are 12 times more likely to feel happy on days that they spend 6-7 hours with friends and family.

16. Take 30 minutes to go for a walk in nature. It could be a stroll through a park. Research shows that being in nature can increase energy levels, reduce depression and boost well-being.

17. Do your best to enjoy 15 minutes of sunshine, and apply sunscreen. Sunlight synthesizes Vitamin D, which experts believe is a mood elevator.

 

Quotes that will help improve your mental health 

 "Anyone who has never made a mistake has never tried anything new." -Albert Einstein. Try something outside of your comfort zone to make room for adventure and excitement in your life.

 “What lies before us and what lies behind us are small matters compared to what lies within us. And when you bring what is within out into the world, miracles happen.” - Henry David Thoreau.  

  "What appear to be calamities are often the sources of fortune." - Disraeli. Try to find the silver lining in something kind of cruddy that happened recently. 

 “There is no greater agony than bearing an untold story inside of you.”  -Maya Angelou. If you have personal experience with mental illness or recovery, share it. 

 "You don't have to see the whole staircase, just take the first step." - Martin Luther King, Jr. Think of something in your life you want to improve, and figure out what you can do to take a step in the right direction.