Mental health is part of our overall health & wellness, but it can be easy to treat it like something separate—something we address only when life feels especially difficult.
I’ve learned that my mental health needs regular attention, just like my physical health. I don’t have a perfect routine, and these habits certainly don’t prevent stressful days. They simply help me feel more grounded, clearheaded, and like myself.
None of them are complicated. Most are small choices I return to again and again.
Get outside
Even if it’s only for a few minutes, I try to step outside every day.
Fresh air and natural light help me get out of my head and reconnect with what is happening around me. Sometimes I take a walk. Other times, I simply have my coffee on the front porch.
It doesn’t have to be a hike or a long workout. A lap around the block, a few minutes in the backyard or having your windows down in the car. It all helps.
On days when I feeling overwhelmed or stressed, getting outside can create just enough space to shift my perspective.
Take a few deep breaths
When something feels stressful, my mind immediately wants to jump ahead. I start thinking about everything I need to do and everything that still isn’t finished.
That is usually my reminder to return to my breath.
It's simple and you can do it anywhere. Take a few slow breaths in and even bigger exhales. It is immediately calming.
The stressful situation may still be there but it always helps make it feel less stressful.
Fill your cup with good stuff
Self-care isn’t always something we do alone. Some of the best support for my mental health comes from spending time with friends and family.
A good conversation, sharing a meal, laughing with someone who knows me well, or simply being in the same room with people I love can change the direction of my day.
It’s easy to put connection at the bottom of the list when schedules are full. But time with the right people is so important, even if it's just a phone call.
Take a tech break
Our phones keep us connected, but they can also cause a lot of mental clutter.
There is always another message, headline, email, or opinion waiting for us. Even when nothing is particularly wrong, that constant input can leave my mind feeling noisy.
Taking a break from my phone helps me notice where I am and who I’m with. Sometimes that means leaving it in another room. Sometimes it means not taking it on a walk or putting it away for a couple hours.
It feels good to disconnect and just be.
Move your body
Daily movement is one of the most dependable ways I support my mental health.
Some days that means strength training. Other days it might be walking, yoga, or a shorter workout. The goal isn’t to punish my body or achieve a perfect number. I move because I know how different I feel afterward.
Exercise gives my mind somewhere to direct its energy. It helps me move through stress and creates a sense of accomplishment.
Small amounts of movement count. You don’t need an hour, a gym, or the perfect plan. Start with what feels manageable. Sometimes its hard to put the effort in to do it but, you wont regret it.
Time in the sauna
The infrared sauna has become another part of my personal reset.
For me, it creates a rare stretch of time with nowhere else to go and nothing else to do. I can sit quietly, breathe, and let my body settle after a workout or a busy day.
To me, its calming and resets my nervous system.
Reduce sugar and other problem foods
I don't have rigid rules but have noticed that I feel better when added sugar isn’t a major part of my day.
When I eat balanced meals with enough protein and limit highly sugary foods, my energy feels steadier. That steadiness makes it easier for me to handle the rest of the day.
Paying attention to how certain foods affect you can help. For example, highly processed foods, sugary foods, fried foods, caffeine and alcohol can all affect your energy, focus, and mood. Slow down and take notice.
Meditation
One of my favorite ways to end the day is with a guided meditation on the Aura app.
It helps me create a clear transition between the activity of the day and sleep. I simply listen, breathe, and allow myself to slow down.
Even my dog recognizes the routine. She settles beside me, relaxes, and eventually lets out one big exhale, it's hilarious and reminds me that sometimes we all need it.
Start with one thing
When you read a list like this, please don’t turn it into eight more things you’re supposed to be doing.
Mental health is personal. What helps me may look different from what helps you. Start with one small action that feels supportive rather than demanding.
Step outside for five minutes. Put your phone in another room during dinner. Take a walk. Call a friend. Pause for one intentional breath.
Healthy living doesn’t need to be perfect to make a difference. Often, it’s the small things we return to consistently that help us feel better—and when we feel better, we have more of ourselves to give to the people and life around us.
These habits can support mental well-being, but they are not substitutes for professional care. If stress, anxiety, sadness, sleep difficulties, or other symptoms are persistent, worsening, or interfering with daily life, talk with a qualified healthcare or mental-health professional. If you or someone you know is in crisis in the United States, call or text 988.
