20 ways to take better care of your mental health

Screen time can definitely increase your anxiety, especially if you spend too much time doom-scrolling the news. Set time limits for the apps you spend too much time on, and use that extra time to engage in activities you actually enjoy. 

Getting outside can be really helpful for your mental health. Go for a walk around the block, or simply spend a little time soaking up the sun — and a little Vitamin D — for a midday boost when you're feeling a little blah. 

Regular exercise is associated with improved well-being and reduced anxiety, and getting some activity in your routine can also help you sleep better. Make time on the calendar to exercise at least a few days a week, and make sure you're doing an activity you actually enjoy, not one you'll dread. 

Meditation can work wonders in reducing anxiety and stress, and it's easy to start a practice within the privacy of your own home. Find guided meditations online for reducing stress or help getting to sleep, or consider an app like Calm to help you build a consistent meditation schedule. 

Everyone can benefit from talking to a therapist, even if they don't think they "need" one. A therapist is a great person to vent to, ask for help navigating tricky relationship issues, and most of all, just an unbiased ear to listen to. It's also more accessible now than ever before, thanks to telehealth platforms like TalkSpace. 

If you're feeling a little down in the dumps, set a goal, and work hard toward it. Whether you want to quit smoking or run a marathon in 6 months, working toward a goal is a great way to boost your mood. 

When you do accomplish those goals, make sure you take some time to celebrate your wins. Maybe you'll take yourself out to a fancy dinner or buy a nice new outfit, but whatever you do, make sure to reward yourself for your accomplishments. 

If you're feeling a little bored and restless, it might be time to learn a new skill. You could try knitting, or use the Duolingo app to start learning a new language or try your hand at pickleball. Even if it doesn't end up being something you love, you can certainly feel proud of yourself for trying something new. 

When we're feeling bummed, it's easy to want to keep to yourself. But socializing with the people you love, whether that's going out to dinner with friends or visiting your family, is usually an instant mood-booster. 

If social media is really overwhelming you these days, consider taking a break. Delete TikTok and Instagram from your phone, and see if that helps mitigate the stress you feel every time you get one of those annoying push notifications. 

Sometimes, it's just best to get it all out, and journaling is a great way to do that. All you need is a notebook, a pen, and a willingness to be honest with yourself. There are no rules to follow, just write down what you're feeling, and make it a habit. The more you journal, the more you'll understand things like stress and depression triggers. 

Deep breathing exercises have been shown to reduce stress, at least temporarily, and they're a great way to reconnect with your body when you're feeling frazzled. Try to take a few moments each day to take long, deep breaths — inhaling through the nose, exhaling through the mouth — and see if you don't feel a little more calm. 

Taking care of your mental health is just as important as taking care of your physical health, which means that taking a break from time to time is absolutely essential. If you have access to paid time off, plan to use one of those days a couple times a year to rest and give your brain a little time to recharge. 

If you have enough paid time off, consider going on vacation. Unplugging from the day-to-day grind in a new place can work wonders when you're stressed, and relaxing on a beach (or in the mountains!) is always a good choice. 

If a vacation isn't in the cards, try a staycation! Make a list of the activities you love to do in your city, plus new things you've never experienced, and spend a day exploring. Or simply stay at home with a few activities, or set up your own pool vacation in the comfort of your living room. 

Nothing can cheer you up better than a furry friend, and making it a priority to spend time with your cat or dog can have a positive impact on your mental health. Schedule in time to take Fido on an extra walk, or simply spend 15 minutes playing fetch for instant mood improvement. 

Sleep and mental health are heavily connected, and being sleep-deprived can leave you frazzled and stressed. If you're having trouble getting enough sleep, consider seeing a doctor or psychiatrist who can help address the root of the problem. 

Every single human needs time to relax, even in this ridiculously busy era. And because everyone is so swamped, it's essential to build time into your schedule that's specifically for relaxing. Whether that's blocking out an hour every day to read or spending an entire Saturday in bed, make sure you're making time for yourself. 

Feeling jittery, anxious, or having trouble sleeping? Your daily latte may be to blame. Whether you're a coffee drinker or a tea fan, consider cutting back on your caffeine consumption and see if your mental health improves. 

As you work on improving your mental health, make sure to be patient with yourself. It's impossible to change how your brain works in a single day, and if you try to do too much at once, you're going to end up even more overwhelmed, which is exactly what we're trying to avoid!