Five things you can do to take care of your mental health
Mental health is a cornerstone of overall wellbeing, influencing how we think, feel, and act in our daily lives. While mental health concerns are common, taking proactive steps can significantly enhance emotional resilience and psychological stability. Here are five evidence-based strategies to support and nurture your mental health:
1. Engage in regular physical activity
Exercise is a powerful tool for boosting mental health. According to a study published in the journal JAMA Psychiatry, regular physical activity can significantly reduce symptoms of depression and anxiety. Exercise increases endorphins and serotonin, chemicals in the brain that promote happiness and relaxation.
Activities like walking, cycling, yoga, and strength training can help you stay active. The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity physical activity per week for optimal health. Even short bursts of movement, such as a 10-minute walk, can improve mood and reduce stress.
2. Prioritise quality sleep
Sleep and mental health are intricately connected. Poor sleep can exacerbate stress, anxiety, and depression, while sufficient rest is essential for cognitive function and emotional regulation. The National Sleep Foundation recommends adults aim for 7–9 hours of quality sleep each night.
Adopting healthy sleep hygiene practices, such as maintaining a consistent sleep schedule, reducing screen time before bed, and creating a relaxing bedtime routine, can improve sleep quality. Research in the Journal of Clinical Sleep Medicine highlights that mindfulness practices and cognitive-behavioral therapy (CBT) are particularly effective in managing insomnia and improving overall mental health.
3. Foster social connections
Strong social bonds are a key determinant of mental health. Humans are social beings, and meaningful relationships provide emotional support, reduce feelings of isolation, and enhance life satisfaction. Studies published in PLOS Medicine show that individuals with robust social networks have lower rates of depression and anxiety and a higher sense of wellbeing.
Stay connected with friends and family, even if it is through virtual means. Joining community groups, participating in volunteer activities, or attending local events can help expand your social circle and provide a sense of belonging.
4. Practice mindfulness and stress management
Mindfulness involves being present in the moment without judgment, which can help reduce stress and improve emotional regulation. According to a meta-analysis in the journal Psychological Science, mindfulness practices like meditation, deep breathing, and yoga can reduce symptoms of depression, anxiety, and chronic stress.
Apps like Headspace and Calm offer guided meditations for beginners, while practicing gratitude journals and progressive muscle relaxation can complement mindfulness routines. Stress management is also about setting boundaries and learning to say no when necessary to protect your mental energy.
5. Understand your nutritional needs
Maintaining optimal levels of certain nutrients can have an impact on your mental health. For instance, folate plays a critical role in brain function and mood regulation, while Vitamin D deficiencies are associated with increased risks of depression and fatigue. Identifying and addressing such deficiencies can provide a solid foundation for emotional resilience.
MyHealthChecked’s Vitamins and Minerals Blood Test offers an accessible way to assess key nutrient levels, including folate, Vitamin D, and other vital markers that influence mental well-being. This convenient at-home test empowers you to take charge of your health by uncovering potential imbalances and enabling proactive care. Incorporating this test into your self-care routine can be a valuable step in building a strong foundation for both mental and physical health.
In summary
Taking care of your mental health is an ongoing process, not a one-time fix. By incorporating regular exercise, quality sleep, strong social connections, mindfulness practices, and professional support, you can build a foundation for lasting mental wellbeing.
Remember, mental health is just as important as physical health. If you or someone you know is struggling, resources such as MIND, Samaritans or the NHS website can provide guidance and support. Prioritise your mental health today - it’s an investment in your future self.
Reviewed by Dr Dave Nichols
References
1. Pearce M, Garcia L, Abbas A, et al. Association between physical activity and risk of depression: A systematic review and meta-analysis. JAMA Psychiatry. 2022;79 (6):550–559. doi:10.1001/jamapsychiatry.2022.0609.
2. Edinger J, Todd Arnedt J, Bertisch S, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine. 2021; 17 (2).
3. Kammer-Kerwick M, Cox K, Purohit I, et al. The role of social determinants of health in mental health: An examination of the moderating effects of race, ethnicity, and gender on depression through the all of us research program dataset, PLOS Medicine. 2024. 1 (3): e0000015. https://doi.org/10.1371/journal.pmen.0000015
4. Gu J, Strauss C, Bond J, et al. How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review. 2015 37 (1-12). ISSN 0272-7358. https://doi.org/10.1016/j.cpr.2015.01.006
5. Mavranezouli I, Megnin-Viggars O, Pedder H, et al. A systematic review and network meta-analysis of psychological, psychosocial, pharmacological, physical and combined treatments for adults with a new episode of depression. eClinicalMedicine. 2024. Volume 75, 102780.