May is mental health awareness month. A major factor in maintaining your mental health is self-care. Self-care means making the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress-levels, lower your risk of illness, and increase your energy. Even small self-care action in your daily life can have a major impact.

Here are some self-care tips that can help improve your mental health:

  • Exercise regularly. Even just a 30 minute walk every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time. Start small, and work your way up.
  • Eat balanced, regular meals. A healthy and balanced diet can improve your energy and focus throughout the day.
  • Stay hydrated. Make sure you’re drinking plenty of water. Pay attention to your intake of caffeine and alcohol and how they affect your mood and general well-being. For some, decreasing caffeine and alcohol consumption can be extremely helpful.
  • Prioritize sleep. Stick to a schedule (even on the weekends), and make sure you’re getting enough sleep. Reduce blue light exposure from devices and screens before bedtime.
  • Try a relaxing activity. Explore relaxation or wellness programs (even apps), which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
  • Priorities tasks. Decide what must get done now and what can actually wait. Practice saying “no” to new tasks if you start to feel overwhelmed. Try to appreciate your accomplishments at the end of the day.
  • Practice gratitude. Remind yourself daily of things you are grateful for. Write them down and be specific.
  • Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
  • Stay connected. Reach out to friends or family members who can provide emotional support and practical help.

Self-care looks different for everyone, and it is important to find what works for you. It may take trial and error to discover what you need.

If you feel like you are struggling with your mental health it might be time to talk with a professional. Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:

  • Difficulty sleeping
  • Changes in appetite or unplanned weight changes
  • Difficulty getting out of bed in the morning because of mood
  • Difficulty concentrating
  • Loss of interest in things you usually find enjoyable
  • Inability to complete usual tasks and activities
  • Feelings of irritability, frustration, or restlessness

If you or a loved one are experiencing mental health related distress, you may call or text 988 to reach the National Suicide and Crisis Lifeline or chat at 988lifeline.org.

(Sources: National Institute of Mental Health, Mental Health America)