How to improve mental health: 8 daily habits for hard seasons

Quality sleep, balanced nutrition, and exercise can improve your mood, along with the space to process your thoughts, lean on the support of others, and just be.

Some days, even getting out of bed can be a battle. 

You may feel irritable. Annoyed with just about everyone. Inadequate, like you can’t do anything right. Defensive, vulnerable, anxious, afraid – just the worst.

First, you’re not alone.

We all have hard seasons. And during these times, it’s critical to tend to our mental and emotional needs. This article explains how to improve mental health and give yourself the much-needed grace and love you deserve – because you’re human.

Why is mental health important?

Your mental health is the foundation for your well-being. It influences how you think, feel, and respond to life’s challenges. 

When strong, you are better equipped to handle stress, disappointment, rejection, uncertainty, and all those other uncomfortable “feels” that are inevitable. But when your mental health suffers, even the smallest bump in the road can feel like a blow to the gut.

Let’s be clear. Struggling with mental health doesn’t mean you’re some defective product that needs fixing. 

No, you take care of the things you love. It’s time to love yourself (and your mind) a bit more.

What does good mental health look like?

Good mental health doesn’t necessarily mean feeling happy, confident, or satisfied all of the time. It has more to do with how you process and respond to adversity – and how you treat yourself throughout.

Here are a few signs of strong mental health.

• You allow yourself to feel your emotions without judging yourself or acting out in destructive ways.
• You maintain healthy relationships based on trust, honesty, open communication, and autonomy. 
• You practice self-compassion and can forgive yourself and move past your mistakes.
• You care for yourself, knowing when to rest or lean on others.

If these feel like foreign ideas, it’s okay. Seeing yourself as human and worthy of love and care is new to many of us. But the beautiful thing about journeys is that even small steps move you forward.

8 activities to improve mental health (and show yourself unconditional love)

You can improve your mental wellness in the small ways you care for yourself each day. Here are some activities mental health experts believe can lead to better overall wellness with time.

#1 Quality sleep

Sleep is not earned. It is a basic necessity – a critical time for our brain to prepare for the next day. This is essential when we’re already overwhelmed or facing challenging situations. 

The Office of Disease Prevention and Health Promotion says that most adults need at least seven hours of sleep every night to feel rested ¹. 

Without adequate rest, we can struggle to make decisions, control our emotions, and adjust to change. In fact, the National Heart, Lung, and Blood Institute links sleep deprivation to depression and suicide ².

Prioritize quality sleep. Experts suggest focusing on healthy sleep habits like having a set sleep and wake-up time to establish your biological clock. You may also improve your sleep by limiting stimulating activities, like TV and social media scrolling, at least an hour before bed. 

Don’t be afraid to talk to your doctor if you struggle to get quality sleep.

#2 Balanced nutrition

What we eat impacts how we feel. Our brain needs vitamins and minerals to continue developing and functioning properly. Without the right nutrients, our mental health can struggle.

For example, tryptophan, an amino acid found in eggs, fish, nuts, and other protein-rich foods, helps our brain produce serotonin – the neurotransmitter associated with happiness and an overall good mood ^3,4.

Foods rich in magnesium and the amino acid tyrosine can boost our dopamine hormone, which is responsible for feeling pleasure and gratification ⁵.

Try eating more nutrient-dense foods, like fruits, vegetables, nuts, grains, healthy fats, and lean protein, to give your mind and body a fighting chance to weather hard seasons.

#3 Regular exercise

Physical activity releases chemicals in your brain that make you feel good. Exercise can combat some of the difficult emotions you feel in rough seasons.

For example, when we exercise, our body produces more endorphins, which block pain and can give us a sense of euphoria. Endorphins also regulate the amounts of dopamine in our bodies, another feel-good chemical that keeps us balanced ⁶.

Scientists have linked an increase in endorphins to a decrease in stress and anxiety. You may also improve depression symptoms with regular exercise ⁷.

You don’t have to commit to high-intensity, hour-long workouts to boost your mood. The U.S. Department of Health and Human Services recommends exercising for at least 20 minutes each day, on average, for most adults. But even ten minutes at a time can benefit your body. 

The key is regular movement. And don’t be afraid to do what you love, whether that’s dancing, boxing, or biking.

#4 Focused breathing

Intentional breathing calms your mind, and you could use a calm mind when life is hard.

You may have heard of “fight or flight,” when your body is alert and ready for danger. During the fight or flight response, our heart rate increases, muscles tighten, and breathing speeds up as we expect an attack.

These signals are helpful when we’re in dangerous situations. They help us survive. But when we live in fight or flight mode, it can stress out our bodies and strain our mental health ⁸.

Slowing your breathing lowers your heart rate, essentially telling your body, “It’s okay. We’re not in danger.”

There are several breathing exercises you can explore to help you relax. Try some of the below exercises several times a day for a few minutes at a time.

• Extended exhale: Breathe in through your nose and out through your mouth, aiming to exhale for longer than you inhale.
• Belly breathing: Place your hand on your belly. As you inhale through your nose, allow your belly to fill with air. Slowly exhale, feeling your belly contract. 
• Box breathing: Breathe in through your nose for four counts. Hold your breath for four counts. Exhale through your mouth for four counts.

#5 Minding your thoughts

When you mind your thoughts, you simply pay attention to them – without judgment, without taking action, and without adding unnecessary context. 

Most of us aren’t aware of our thoughts and how they impact our emotions. 

• A negative thought or unpleasant memory may come to mind. 
• Unknowingly, we then feel horrible.
• Still not paying attention, we judge ourselves for feeling bad or add so much more to the thought (like why it happened and what’ll happen in the future because of it).

One of the most dangerous things you can do for your mental health is to let your mind be the wild wild west, especially when you’re already feeling sad or heavy. Instead, practice paying attention to what crosses your mind.

• Set aside a minute or two to just notice where your mind has been. Are you stuck in the past? Are you worried about the future? Just take note.
• Try not to judge what you’re thinking or feeling. Once you notice a negative thought, you can take a slow, deep breath, let it go, and get back to focusing on the present.

Negative thoughts and feelings will pop up because we’re human. We can decide whether to hold onto them, allowing them to fester and negatively shape how we see ourselves and the world. Or, we can choose to let them go. Just give yourself grace because this takes practice.  

#6 Journaling

Jotting down your thoughts and feelings is another way to be mindful of your thoughts and release those that feel overwhelming during hard seasons.

Your journal can be a physical notebook or an app on your phone. Keep it simple by making a bulleted list of your emotions and the thoughts feeding them. 

You may start to notice patterns as you journal. 

For example, you may feel “ugh” every time you talk to a certain person at work. Or you feel the most anxiety in the morning while you stare at your to-do list. When you know your triggers or patterns, you also know how to better support yourself.

Consider journaling whenever you feel overwhelmed. You can also have a set time to journal – like to organize your thoughts in the morning or clear your head before bed at night.

#7 Supportive relationships

We crave genuine social connection. 

Quality relationships can help us manage stress, anxiety, and challenging times in general. When truly loved and supported, it can improve our self-esteem, confidence, and sense of belonging ⁹ – all of the things we need more of when we’re emotionally spent.

Toxic relationships, on the other hand, can damage our mental health. People in your circle who are dishonest, disrespectful, manipulative, or controlling in any way are not good for your mental wellness ¹⁰. And it’s okay to remove yourself from that relationship or limit your interactions. 

By the way, you do not deserve any abuse – emotional or physical. If you need help, you can call 1-800-799-7233 or text “Start” to 88788 to reach the National Domestic Violence Hotline.

#8 Healthy boundaries

Establishing boundaries doesn’t mean you isolate yourself and become a social hermit. But it does mean that you know the people and situations that help you and those that don’t.

When you’re already feeling down, vulnerable, sensitive, or defensive, it’s okay to spend less time on activities that drain you.

For example, if scrolling through social media leaves you feeling angry or inadequate, maybe limit yourself to an hour that day. 

Give yourself the permission to say “no” when you need to prioritize rest, self-care, or time to just be.

What to do on especially hard days

On those days when you can’t find motivation to do much, just be. 

What does it mean to be?

• Feel what you feel: Feelings can be pleasant and unpleasant, but they are not morally good or bad. We tend to label thoughts, often with judgment and shame, undeservingly.
• Think self-affirming thoughts: Instead of criticizing or shaming yourself for feeling down, tell yourself that you are valued, loved, validated, and worth the care and attention – because you are.
• Stay present: By focusing on what’s in front of you, you spend less time fueling negative thoughts in your head. It can be as simple as truly watching a TV show instead of letting it play in the background while your mind harbors on all of your past mistakes.

Allowing yourself the space and time to just be is a foundational skill of loving and accepting yourself unconditionally. If you don’t believe you deserve this level of love or support, consider reaching out for help.

When to seek professional help (and why it’s okay)

If your heavy days feel more and more common and get in the way of your daily activities, like eating, sleeping, or focusing, consider talking to your doctor or a licensed mental health professional.

Getting help for your mental health, whether through therapy or medication, doesn’t mean you’re crazy, weak, or unable to handle life. It likely means you’ve been wounded emotionally and can use the help and support to heal – like so many of us.

Asking for help doesn’t mean you’re a failure. It’s showing yourself the radical self-love you’re worthy of.

FAQs

How can I improve my mental health?

Eating well, getting quality rest, and regular exercise can help keep your hormones balanced, especially those that regulate mood. Focused breathing, journaling, and relying on supportive loved ones can improve your mood on especially hard days. If you feel like you struggle often and for long periods, consider talking to your doctor or a licensed mental health professional.

What is the root cause of bad mental health?

There is no one root cause of bad mental health. Scientists believe an interplay of genetics, environment, and experiences can impact our ability to cope with life’s challenges. Some mental health conditions develop from physical or emotional trauma or abuse. Societal factors, like racism, discrimination, and poverty, can affect our emotional wellness. Simply not being taught a healthy way to process stress, disappointment, and hurt can also lead to mental health issues.

Can you fix bad mental health?

Mental health is not about being fixed. It’s about learning your emotional needs and identifying the best ways to support them. You can improve mental health over time by building small habits that support your mind and body. Your medical doctor or a licensed mental health professional can also help you improve mental health symptoms, especially if they are severe.

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References

¹ Get Enough Sleep – MyHealthfinder | odphp.health.gov. (2024, May). Health.gov. https://odphp.health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep

² How Sleep Affects Your Health. (2022, June 15). NHLBI, NIH. https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects

³ Tryptophan: MedlinePlus Medical Encyclopedia. (2023). Medlineplus.gov. https://medlineplus.gov/ency/article/002332.htm

⁴ Clinic, C. (2022, March 24). Serotonin: What Is It, Function & Levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22572-serotonin

⁵ Clinic, C. (2022, March 25). Dopamine Deficiency: Symptoms, Causes & Treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22588-dopamine-deficiency

⁶ Clinic, C. (2023, September 6). Endorphins: What They Are and How to Boost Them. Cleveland Clinic. https://my.clevelandclinic.org/health/body/23040-endorphins