10 easy steps to improve your mental health

Maintaining your mental health takes intention, but even small daily changes can have a big impact. And just like your physical health, your mental well-being requires care, consistency and effort.

“Over the past few years, we have all been impacted by the stress of world events and everyday stressors,” says Vikki Smoter, trauma-informed services clinical lead at Advocate Health Care and Aurora Health Care. “It’s not just our moods, it’s our psychological, mental, social and emotional well-being. Mental health includes the way that we think about things, how we act and respond, and even how we manage stress.”

So, where do you start?

Smoter says this ten-step checklist can help you address your mental health:

1. Exercise and incorporate movement into your day: Incorporating physical movement, whether it is a formal workout, walking, stretching or anything else that fits into your schedule and physical needs, releases endorphins that can mitigate the effects of stress and boost your mood.
2. Meditate or find mindfulness through yoga, music and reading: Practice mindfulness daily. You can do anything mindfully by bringing your attention and awareness to the present moment. You can eat, drive, walk or even do a work task mindfully by being fully present in that activity.
3. Eat a nutritious, balanced meal: Fueling your body and brain can give you the energy needed to face the stress and demands of daily life. There is no one way of eating that fits every person, and making sure that you are nourishing your body contributes to mental health and well-being. Many chemicals that contribute to positive mood are found in your gut.
4. Rest and sleep: There are many types of rest, including physical rest, emotional rest, mental rest and social rest. Give yourself permission to take breaks and recharge.
5. Connect with a loved one or friend: Social connections are a huge part of resilience and mental health. Make time to connect with friends, family members, colleagues and other important people in your life.
6. Unplug from technology: Taking time away from technology and spending time in nature helps us unwind and connect with what is in front of us.
7. Make a gratitude list: Gratitude is linked to multiple aspects of well-being. Remember, gratitude doesn’t have to be for big things. Finding things every day that are pleasant and meaningful helps us to have a grateful mindset and improves mental health.
8. Share your feelings: Write down your thoughts in a journal so you can see them differently. It can also help to talk to and share your thoughts with a trusted person.
9. Self-care: It doesn’t have to be time-consuming. Even actions like taking a deep breath every time you start a meeting or walk into a room, resetting your posture by rolling your shoulders back a few times a day and taking breaks can help.
10. Seek help or treatment from a trained professional: Remember there are resources available if you need them. Plus, many behavioral health services are offered online these days. Establishing care with a dedicated virtual primary care provider allows you to address minor health concerns, including behavioral health conditions, where it is convenient and most comfortable for you.

Mental health, just like physical health, is something that requires consistency and dedication. By building small habits, you can contribute to your mental health and resilience every day.

Find a virtual primary care provider in Illinois or Wisconsin.