In the United States alone, it is reported that more than 25% of people over the legal adult age have some type of mental health disorder. That’s one out of every four individuals who have a diagnosed condition — and perhaps even more individuals suffering without a proper diagnosis. 

As 2020 contributed to even more intense mental and emotional difficulties for many, mental health is at the top of society’s mind. While it used to be more common to ignore the importance of improving your mental health, now is a better time than ever to learn the ways you can take up healthy habits for life.

Here are twelve ways you can improve your mental health*. Read further to learn practical suggestions that have been scientifically shown to help teens, young adults, and seniors.

Many of us dread this simple yet effective tool to take charge of our minds. If you’re able, regular physical activity sets the body and mind in motion to carry out necessary tasks every day. 

Cardio and strength training release healthy “happy” chemicals in the brain that make us feel satisfied, fulfilled, and calm. Try to get a little bit of physical movement each day, even if it’s just a 20-minute walk or a gentle yoga session. Every bit counts.

Another often overlooked but crucial factor of mental health is keeping up with a healthy diet. The term “diet” doesn’t mean some fad you read about in a magazine. Nor does it mean extreme restriction of calorie intake. Diet simply means the type of food you consume regularly. 

Try to eat fresh, organic fruits and vegetables when you can. Aim to replace snack foods with healthier options. Add a serving of fresh produce to every meal. Stay away from junk food, processed foods, and unhealthy fats that affect the brain and body. If you eat better, you’ll feel better. 

Sometimes eating right and exercising won’t amount to much if you aren’t taking care of your body. Avoid drugs, alcohol, and nicotine. Substance abuse can contribute to and even worsen some mental disorders. If you’re struggling with an addiction, seek help. Recovery is possible, and it may be difficult to improve your mental health unless you willingly address the root causes of addiction. 

The brain is elastic, which means it’s able to change and learn new things over time. Adopt an attitude of curiosity. Always strive to learn, as learning is one of the best ways to improve the mind. Remember: you’ll never have all the answers in life, but there is always something to learn. There’s always room for improvement. View a mental health challenge as an opportunity to grow, not a sign that something’s “broken”.

Trying to improve your mental health in isolation is extremely difficult. Humans are interpersonal creatures; we thrive on — and we need — social interaction. If you find yourself feeling unfulfilled or lonely, it might be wise to expand (or even change) who you surround yourself with. Join online clubs or attend local events that interest you so you have chances to meet new people you can relate to.

Stress takes a toll on both physical and mental well-being. Learning how to regulate and cope with stress can seriously help your mental status. Having the tools you need to overcome highly stressful situations and manage any overwhelming emotions can be life-changing.

No matter how cliché it sounds, joining a support group can provide solace, friendship, and hope. There are many types of support groups including addiction recovery, support for loved ones with various health conditions, and even adult sports groups. 

Social support groups are beneficial in times of need and when the phases of life feel good. Sharing your experiences and personal struggles in a supportive environment can relieve stress, spark meaningful friendships, and lead to self-awareness. Additionally, hearing other people share their experiences and stories might help you gain a positive perspective.

When dealing with mental illness, sometimes it seems that nothing in life matters. It’s natural to take life very seriously and forget to find joy in what brings us pleasure. If you find yourself in a slump, try to have more fun — even when things feel hard. Sometimes, it’s important to live in the present and put a pause on thinking of all the major hurts that come with life. Of course, if you can’t seem to feel pleasure in anything, there’s no shame in that. It may be a sign that you need to visit a mental health professional to discuss your options. 

Routine can give the mind a sense of security and safety. When you know what to expect during your daily schedule, you feel more at ease. Following a schedule can wire the brain to do the things you need to do to keep having the healthiest habits possible. Think of it as a way to play the manager role of your life. 

Many people claim that spending time in nature — or feeling appreciative of the world around them — helps them find meaning in life. Getting some sunshine, fresh air, and beautiful scenery every day helps regulate stress levels and reminds people of the simple things in life.

If you take prescribed psychiatric medication, you’re likely on the right track toward improved mental health. Some people need glasses to see clearly. In the same way, some people need prescription meds to experience a tolerable mental or emotional state. Don’t feel ashamed — every brain is different, and medication might drastically improve your condition. Keep taking meds as directed by your doctors. Stay in communication with your care team, especially if any side effects change.

One of the biggest challenges people face is reaching out for help regarding mental health struggles. It might feel embarrassing to admit you need support, but it could potentially save your life. Mental health is health. If you’re suffering inside, it can be exhausting to go through every other aspect of life. 

Take action if you feel something is not right mentally or emotionally. Today, there are many options for in-person and online therapy where you can receive professional help. Don’t get left in the dark where you risk spiraling down into hopelessness. Help is available and you are worthy of receiving the guidance you need.