Ways to Improve Your Mental Health: 16 Everyday Habits That Make a Difference

As much as we'd like it to be, mental health is not something we “fix” once and move on from—it’s an ongoing practice. Just like physical health, mental well-being is shaped by daily habits, thought patterns, relationships, and how we care for ourselves during both calm and challenging seasons of life.

The good news is that research shows there are simple lifestyle and mindset changes that can meaningfully improve our mental well-being. As a therapist, here are some proven strategies I recommend to my clients to support emotional balance and psychological health:

1. Prioritize Consistent Sleep

Sleep plays a critical role in emotional regulation, memory, and stress management. Chronic sleep deprivation is strongly linked to anxiety and depression.

• Try this: Aim for 7–9 hours of sleep each night and keep consistent bed and wake times, even on weekends.

2. Stay Physically Active

Regular physical activity has been shown to reduce symptoms of anxiety and depression by increasing endorphins and regulating stress hormones like cortisol.

• Try this: Engage in moderate exercise (walking, yoga, strength training) at least 3–5 times per week.

3. Practice Mindfulness or Meditation

Mindfulness-based practices improve emotional regulation and reduce rumination and stress.

• Try this: Spend 5–10 minutes a day focusing on your breath or engaging in a guided mindfulness exercise.

4. Build and Maintain Social Connections

Strong social support is one of the most protective factors for mental health.

• Try this: Schedule regular check-ins with friends or loved ones, even brief ones.

5. Limit Excessive Screen and Social Media Use

Excessive screen time has been linked to increased anxiety, low mood, and sleep disruption.

• Try this: Set boundaries around phone use, especially before bed.

6. Nourish Your Body with Balanced Nutrition

Research suggests that diets rich in whole foods, omega-3 fatty acids, and complex carbohydrates support brain health and mood stability.

• Try this: Eat regular meals and aim for variety rather than perfection.

7. Develop Healthy Coping Skills

Avoiding emotions often increases distress over time. Healthy coping helps you respond rather than react.

• Try this: Practice grounding techniques, journaling, or deep breathing during stressful moments.

8. Practice Gratitude

Gratitude has been shown to improve mood, increase optimism, and reduce depressive symptoms.

• Try this: Write down three things you’re grateful for each day.

9. Set Healthy Boundaries

Chronic stress often comes from overextending yourself or neglecting your own needs.

• Try this: Practice saying no and honoring your limits without guilt.

10. Challenge Unhelpful Thought Patterns

Cognitive distortions—like catastrophizing or all-or-nothing thinking—can worsen anxiety and depression.

• Try this: Notice your inner dialogue and ask, “Is this thought helpful or accurate?”

11. Spend Time Outdoors

Exposure to natural environments has been linked to lower stress levels and improved mood.

• Try this: Take a daily walk outside, even if it’s brief.

12. Engage in Activities That Bring Meaning

Purposeful activities increase motivation and emotional fulfillment.

• Try this: Spend time on hobbies, volunteering, or activities aligned with your values.

13. Practice Self-Compassion

Self-criticism increases emotional distress, while self-compassion supports resilience.

• Try this: Talk to yourself as you would a close friend during difficult moments.

14. Reduce Substance Use

Alcohol and other substances can worsen anxiety, depression, and sleep quality.

• Try this: Be mindful of how substances affect your mood and energy levels.

15. Create Daily Routines

Structure provides predictability and emotional safety, especially during stressful periods.

• Try this: Build simple morning or evening routines that support consistency.

16. Seek Professional Support When Needed

Therapy is an evidence-based way to improve mental health, increase insight, and develop coping skills.

• Try this: Reach out to a licensed therapist if you feel stuck, overwhelmed, or unsure where to start.

Mental Health Is a Practice, Not Perfection

Improving mental health doesn’t require doing everything at once. Small, consistent changes can lead to meaningful improvements over time. Be patient with yourself, and remember that progress often looks like learning, adjusting, and continuing forward.

Support Is Available

If you’re looking for guidance, tools, or support to improve your mental health, therapy can help. A licensed therapist can work with you to identify what’s most helpful for your unique needs and goals.  If you’re ready to take the next step, we invite you to reach out. Contact us to schedule an appointment.