Take Care of Your Mental Health

Taking care of your mental health is as important as taking care of your physical health. As the World Health Organization (WHO) puts it, "Mental health is an integral part of health; indeed, there is no health without mental health."

Here are some key ways to take care of your mental health so you have the resilience to cope with life's ups and downs, adapt to change, and maintain healthy relationships.

Take care of your physical health.

The human mind and body are connected. When you take care of your body—your physical health—you also take care of your mental health:

• Be physically active. Exercise can lift your mood and your energy level, reduce stress, and help with the symptoms of depression and anxiety. When you engage in regular physical activity, you sleep better, think more clearly, and regulate your emotions more effectively. Find ways to be active that you enjoy, and build them into your daily and weekly routine.
• Eat a variety of healthy foods. What you eat can have a direct effect on your mood and energy level. Eat plenty of fresh fruits and vegetables plus lean protein and whole grains. Avoid processed foods as well as foods with added sugar and salt, and limit your consumption of alcohol. Find a mix of foods you enjoy that sustain your energy while giving you the nutrients and vitamins you need to thrive.
• Sleep well. You need adequate sleep to think clearly, stay focused, and regulate your emotions. Adopt healthy sleep habits by going to bed and getting up at the same time every day; winding down in the hour before bedtime in low light without electronic devices; and avoiding large meals, caffeine, and alcohol late in the day.

Accept yourself.

Every person is different, and no one is perfect. Accept yourself for who you are, and take pride in your unique strengths and quirks. When you find yourself being self-critical, pause and reflect on what's good about you—why your friends love and appreciate you and all of the things you do well. If negative self-talk (the critical voice inside your head) is holding you back and making you unhappy, consider talking with a professional counselor to learn new skills for weakening that negative voice and strengthening your positive self-image.

Strengthen social connections.

Social connections—your friends and family, the people you spend time with and talk to—are a key element in your mental health. Make time for the people you care about, especially the people with whom you're able to discuss your emotions. Pay attention to who in your social network lifts your mood when you're feeling down and who is open and honest with you when you're seeing things in an unrealistic way. Cultivate these connections, and strengthen them by providing the same emotional support in return.

Calm yourself.

When you're dealing with a stressful situation or feel your body growing tense, take time out to calm yourself. Learn stress-reducing techniques like deep breathing, progressive muscle relaxation, and mindfulness, and use the ones that work for you to relax your body and your mind. Physical activity, healthy sleep habits, and time with friends can all help to reduce your stress.

Practice healthy thinking.

Build your emotional resilience by adopting positive habits of thought. Practicing gratitude is one way to do this. Take time every day to think about what you are grateful for, and write it down. Positive reframing is another way. When you have a negative reaction to something, step back and reconsider things in a positive light, looking for the opportunity in the situation or the good in the other person and yourself. Work to solve problems, one step at a time.

Talk about how you feel.

When you're sad, worried, or upset, talk about what you're going through with someone you trust. When you hold those feelings inside yourself, they can build, becoming more intense and uncomfortable. When you talk about them, you begin to process your emotions, understand what lies behind them, and find ways to solve the problems you're facing. A phone call or a cup of coffee with a friend may be all it takes. For deeper or longer-lasting emotional challenges, it may help to talk with a professional counselor.

Do something that absorbs your mind.

If there's an activity you enjoy or a skill you'd like to learn, make time for it. Focus on something that absorbs your full attention. That might be making something, playing music, singing, writing, cooking, or gardening. It might be restoring an old car, making an improvement to your home, or playing a sport. The best activity is one you can get lost in, that brings you into a state called flow, where you are fully engaged and forget about worries and negative thoughts.

Find purpose and meaning in life.

Everyone finds purpose and meaning in life in different ways. It can be through spirituality or religious practice, caring relationships with others, helping people in need, or doing work that in some way makes the world a better place. If you don't find purpose and meaning in your job or your daily life, look for other ways to find this satisfaction. Consider volunteering, paying more attention to the relationships in your life, exploring your spirituality, or simply looking for new ways to be kind.

Ask for help when you need it.

When you're suffering emotionally and nothing seems to help, reach out for support. Your doctor or your employee assistance program (EAP) can direct you to a professional counselor who can help you cope with the challenges you're facing. The earlier you get help, the better. Don't put it off until you're in crisis.