Start with Sleep

Quality sleep is the foundation of mental health. Aim for 7–9 hours per night, and try to keep a consistent sleep schedule. Avoid screens before bed and create a calming nighttime routine.

Move Your Body

If you doctor first says it is OK to do, and do so only in moderation perhasp in a gym with other people around, maybe exercise releases endorphins, which help reduce stress and improve mood. THat said for low level cadio activity, maybe you don’t need a gym — a daily walk, stretching, or dancing in your living room all count. If in doubt as your Doctor first.

Stay Connected

Social connection is vital. Reach out to friends, family, or support groups. Even short conversations can help you feel seen and supported.

Practice Mindfulness

Mindfulness means paying attention to the present moment. Try deep breathing, meditation, or simply noticing your surroundings. These practices can reduce anxiety and improve focus.

Limit Screen Time

Too much time online can increase stress and reduce sleep quality. Set boundaries around social media and news consumption, and take regular breaks from screens.

Eat for Your Brain

Nutrition affects mood. Choose whole foods, stay hydrated, and avoid excessive caffeine or sugar. Omega-3s, leafy greens, and fermented foods may support brain health.

Ask for Help

There’s no shame in seeking support. Talk to a counselor, therapist, or doctor if you’re struggling. Mental health is just as important as physical health. Even talking to a good friend might help a bit.

Final Thoughts

Improving mental health doesn’t require drastic changes. Start with one habit, build momentum, and be kind to yourself along the way. Progress is personal — and every step counts. (This is not intended to be medical advice.)