Mental Wellness Tips
Simple daily practices to support your mental health
If you're having thoughts of hurting yourself or others, call 988 (Suicide & Crisis Lifeline) immediately. These tips support general wellness but don't replace professional mental health care.
Daily Mental Wellness Habits
Practice Mindfulness
Being present in the moment can reduce stress and improve your mood.
- Take 5 deep breaths when feeling overwhelmed
- Notice 5 things you can see, 4 you can hear, 3 you can touch
- Eat one meal mindfully, focusing on taste and texture
- Spend 5 minutes observing nature
- Practice gratitude by listing 3 good things each day
- Do one activity at a time without multitasking
Connect with Others
Strong relationships are essential for mental health and emotional well-being.
- Call or text a friend or family member
- Have a face-to-face conversation with someone
- Join a community group or club
- Volunteer for a cause you care about
- Share your feelings with someone you trust
- Listen actively when others are speaking
Take Care of Your Body
Physical health and mental health are closely connected.
- Get 7-9 hours of sleep each night
- Move your body for at least 30 minutes daily
- Eat regular, nutritious meals
- Limit caffeine and alcohol
- Spend time outdoors in natural light
- Stay hydrated throughout the day
Stress Management Techniques
Deep Breathing
Helps calm your nervous system
- 1Sit or lie down comfortably
- 2Breathe in slowly through your nose for 4 counts
- 3Hold your breath for 4 counts
- 4Breathe out slowly through your mouth for 6 counts
- 5Repeat 5-10 times
Progressive Muscle Relaxation
Releases physical tension
- 1Start with your toes and work up to your head
- 2Tense each muscle group for 5 seconds
- 3Release and notice the relaxation
- 4Move to the next muscle group
- 5End by relaxing your whole body
Grounding Exercise
Brings you back to the present moment
- 1Name 5 things you can see
- 2Name 4 things you can touch
- 3Name 3 things you can hear
- 4Name 2 things you can smell
- 5Name 1 thing you can taste
Natural Mood Boosters
Quick Mood Lifters (5 minutes or less)
- •Listen to your favorite upbeat song
- •Look at photos that make you smile
- •Do 10 jumping jacks or stretch
- •Step outside for fresh air
- •Pet an animal
- •Smell something pleasant (flowers, coffee, etc.)
- •Text someone you care about
- •Write down one thing you're grateful for
Longer Mood Boosters (15-30 minutes)
- •Take a walk in nature
- •Call a friend or family member
- •Do a creative activity (draw, write, craft)
- •Take a warm bath or shower
- •Watch funny videos or read jokes
- •Do gentle yoga or stretching
- •Organize a small space
- •Cook or bake something you enjoy
Better Sleep for Better Mental Health
Keep a regular sleep schedule
Go to bed and wake up at the same time every day, even on weekends.
Create a bedtime routine
Do relaxing activities 30-60 minutes before bed to signal it's time to sleep.
Make your bedroom sleep-friendly
Keep it cool, dark, and quiet. Use comfortable bedding.
Limit screen time before bed
Avoid phones, tablets, and TV for at least 1 hour before sleep.
Avoid caffeine late in the day
Don't have caffeine after 2 PM as it can interfere with sleep.
Get natural light during the day
Spend time outside or near windows to help regulate your sleep cycle.
Coping Strategies for Difficult Emotions
When You Feel Anxious
- Practice the 4-7-8 breathing technique
- Name your feelings out loud
- Use positive self-talk
- Focus on what you can control
- Try progressive muscle relaxation
- Call someone you trust
When You Feel Sad
- Allow yourself to feel the emotion
- Do something kind for yourself
- Connect with supportive people
- Engage in gentle physical activity
- Write in a journal
- Listen to music that comforts you
When You Feel Overwhelmed
- Break tasks into smaller steps
- Make a priority list
- Take breaks between activities
- Ask for help when needed
- Practice saying 'no' to extra commitments
- Focus on one thing at a time
When to Seek Professional Help
Consider talking to a mental health professional if you experience:
- •Persistent sadness or hopelessness for more than 2 weeks
- •Anxiety that interferes with daily activities
- •Difficulty sleeping or sleeping too much
- •Loss of interest in activities you used to enjoy
- •Thoughts of hurting yourself or others
- •Substance use to cope with emotions
- •Significant changes in eating or sleeping patterns
- •Feeling overwhelmed most of the time
Crisis Resources:
• Call 988 - Suicide & Crisis Lifeline (24/7)
• Text "HELLO" to 741741 - Crisis Text Line
• Call 911 for immediate emergencies
Building Your Mental Wellness Toolkit
Start Where You Are
Mental wellness is a journey, not a destination. It's okay to have difficult days - what matters is having tools and strategies to help you through them.
This Week, Try To:
- Practice one stress management technique daily
- Connect with one person who makes you feel good
- Do one activity that brings you joy
- Get outside for at least 10 minutes each day
Remember: Taking care of your mental health is just as important as taking care of your physical health. Be patient and kind with yourself as you build these new habits.