Looking after your mental health: 8 everyday habits

Mental wellbeing · 3 min read · Updated

In short: small daily habits, such as moving more, sleeping on a schedule and staying in touch with people, can help you cope with stress and feel better. They don't replace treatment. If you've had severe or upsetting symptoms for two weeks or more, talk to a doctor or mental health professional.

Eight everyday habits

  1. Move more. Just 30 minutes of walking a day can lift your mood and improve your health. Small amounts add up. See How much exercise do adults need?
  2. Eat regular meals and drink enough water. A balanced diet and plenty of water help your energy and focus.
  3. Make sleep a priority. Go to bed and get up at about the same time each day. Our bedtime calculator can help you plan.
  4. Try something relaxing. A breathing exercise, a walk outside, music or a relaxation app. Try our breathing exercise.
  5. Set goals and priorities. Decide what needs doing now and what can wait. It's OK to say no to new tasks when you're stretched.
  6. Notice what's good. Each day, remind yourself of a few things you're grateful for. Writing them down can help.
  7. Question unhelpful thoughts. When you catch yourself thinking the worst, ask whether there's another way to see it.
  8. Stay connected. Reach out to friends or family who can offer support and practical help. See Loneliness and staying connected.

You don't need to do all eight. Pick one or two that feel manageable, and build from there. What helps is different for everyone.

When to talk to a professional

Talk to a doctor or mental health professional if you've had severe or upsetting symptoms for two weeks or more, such as:

Your regular doctor is a good place to start. In the U.S., the SAMHSA National Helpline (1-800-662-4357) is free and confidential and can help you find support near you.

If you're in crisis or thinking about harming yourself, get help now. In the U.S., call or text 988 (the 988 Suicide & Crisis Lifeline) or chat at 988lifeline.org. Elsewhere, call your local emergency number. If someone is in immediate danger, call 911 or your local emergency number.

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