Krystal Lewis, a licensed clinical psychologist at NIMH. Getting to Know Your Brain: Dealing with Stress: Test your knowledge about stress and the brain. Guided Visualization: Dealing with Stress: Learn how the brain handles stress and practice a guided visualization activity.

Mental Health Minute: Stress and Anxiety in Adolescents: Got 60 seconds? Take a mental health minute to learn about stress and anxiety in adolescents. Note: This list of non-federal resources is provided for informational purposes only.

It is not comprehensive and does not constitute an endorsement by NIMH, NIH, the U. Department of Health and Human Services, or the U. Unless otherwise specified, the information on our website and in our publications is in the public domain and may be reused or copied without permission.

However, you may not reuse or copy images. Please cite the National Institute of Mental Health as the source. Read our copyright policy to learn more about our guidelines for reusing NIMH content. Overview Mental health includes emotional, psychological, and social well-being.

About Self-Care Self-care means taking the time to do things that help you live well and improve both your physical health and mental health.

Here are some tips to help you get started with self-care: Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health.

Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day.

Also, limit caffeinated beverages such as soft drinks or coffee. Build a social support network. Set priorities. Decide what must get done and what can wait.

Show compassion for yourself. Get quality sleep. To get better quality sleep: Go to bed the same time each night and wake up the same time each morning.

Sleep in a dark, quiet, comfortable environment. Exercise daily but not right before bedtime. Limit the use of electronics before bed. Relax before bedtime. Try a warm bath or reading. Avoid alcohol and large meals before bedtime. Avoid stimulants like nicotine and caffeine.

Don't take naps after mid-afternoon. Keep naps short. Try to get natural sunlight for at least 30 minutes a day. Consult a health care professional if you have ongoing sleep problems. Be mindful. To be more mindful: Take some deep breaths.

Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often. Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but then return to the present.

Practice mindful eating. Be aware of taste, textures, and flavors in each bite, and listen to your body when you are hungry and full.

Be aware of your body. Mentally scan your body from head to toe. Bring your attention to how each part feels. Find mindfulness resources, including online programs and teacher-guided practices.

Cope with loss. To help cope with loss: Take care of yourself. Try to eat right, exercise, and get enough sleep. Avoid bad habits—like smoking or drinking alcohol—that can put your health at risk. Ta lk to caring friends.

Let others know when you want to talk. Find a grief support group. It might help to talk with others who are also grieving. Wait a while before making big decisions like moving or changing jobs. Staying active is as good for the brain as it is for the body.

Regular exercise or activity can have a major impact on your mental and emotional health, relieve stress, improve memory, and help you sleep better. Talk to a friendly face.

If you have concerns, stresses or worries, sharing these with someone who cares is one of the most effective ways to calm your nervous system and relieve stress. And vice versa: Sometimes listening to others in a safe and supported way can help you develop wider perspectives.

It is important that both parties feel comfortable to share and hear each other's thoughts, and if the worries are beyond this, consider speaking to a professional see programs and resources at the end of the article.

Does listening to an uplifting song make you feel calm? Does squeezing a stress ball help you feel centred? What about taking a walk in nature and enjoying the sights and sounds of the trees? Everyone responds to sensory input a little differently, so experiment with healthy sensory inputs rather than unhealthy sensory inputs to find what works best for you.

Yoga, mindfulness, meditation and deep breathing can help reduce overall levels of stress. We can all be guilty of being "too busy" to take some downtime, but leisure time is a necessity for emotional and mental health. Take some time to relax, contemplate, and pay attention to the positive things as you go about your day — even the small things.

Write them down if you can, because they can be easy to forget. Then reflect on them later if your mood is in need of a boost. Foods that may support your mood include beans, legumes e. Dark chocolate has also been found to be potentially beneficial for mental health. For the best dietary and nutritional advice, talk to a registered dietician.

Taking care of both is key to overall health. So, what can you do? Keep it simple. There are plenty of activities you can do daily. Here, we share 20 tips you can try. Choose the tips that work for you:. The information provided is for general informational purposes only and is not intended to be medical advice or a substitute for professional health care.

You should consult an appropriate health care professional for your specific needs. O4 Hubs detail. O4 1 Column Full. O4 Text Component. Choose the tips that work for you: Journal. Take a vacation. Planning even the shortest getaway can give you something fun to look forward to.

Get creative. Try a new recipe, write a poem or start a new project. That means taking a break from the stimulation of screens—TV, phone, tablet, computer—in the two hours before bedtime, putting aside work, and postponing arguments, worrying, or brainstorming until the next day.

Everyone derives meaning and purpose in different ways that involve benefitting others, as well as yourself.

You may think of it as a way to feel needed, feel good about yourself, a purpose that drives you on, or simply a reason to get out of bed in the morning. In biological terms, finding meaning and purpose is essential to brain health as it can help generate new cells and create new neural pathways in the brain.

It can also strengthen your immune system, alleviate pain, relieve stress, and keep you motivated to pursue the other steps to improve mental and emotional health. However you derive meaning and purpose in life, it's important to do it every day. Engaging work that provides meaning to yourself and others.

Partake in activities that challenge your creativity and make you feel productive, whether or not you get paid for them. Some ideas are gardening, drawing, writing, playing an instrument, or building something in your workshop.

Spending quality time where you give of yourself to people who matter to you, whether they're friends, grandkids, or elderly relatives, can support both your health and theirs, while also providing a sense of purpose. Caring for a pet.

Yes, pets are a responsibility, but caring for one makes you feel needed and loved. There's no love quite as unconditional as the love a pet can give. Animals can also get you out of the house for exercise and expose you to new people and places. Just as we're hard-wired to be social, we're also hard-wired to give to others.

The meaning and purpose derived from helping others or the community can enrich and expand your life—and make you happier. There's no limit to the individual and group volunteer opportunities you can explore. Schools, churches, nonprofits, and charitable organizations of all sorts depend on volunteers for their survival.

Taking care of an aging parent, a handicapped spouse, or a child with a physical or mental illness is an act of kindness, love, and loyalty—and can be as rewarding and meaningful as it is challenging. If you've made consistent efforts to improve your mental and emotional health and still aren't functioning optimally at home, work, or in your relationships, it may be time to seek professional help.

Following these self-help steps will still benefit you, though. In fact, input from a caring professional can often help motivate us to take better care of ourselves.

The exercise prescription for depression, anxiety, stress, and more. What to do when you feel like a fraud at work, school, or in relationships. Your personality impacts your health, mood, and relationships. BetterHelp makes starting therapy easy.

Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives.

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About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. Understanding good mental health. Copy Link Link copied! Download PDF. By Melinda Smith, M. Understanding good mental health How to boost your mental health Make social connection a priority—especially face-to-face Staying active is as good for the brain as it is for the body Learn how to keep your stress levels in check Eat a brain-healthy diet to support strong mental health Don't skimp on sleep—it matters more than you think Find purpose and meaning in life When to seek professional help.

Understanding good mental health Your mental health influences how you think, feel, and behave in daily life. People who are mentally healthy have: A sense of contentment. A zest for living and the ability to laugh and have fun.

The ability to deal with stress and bounce back from adversity. A sense of meaning and purpose, in both their activities and their relationships.

The flexibility to learn new skills and adapt to change. A balance between work and play, rest and activity, etc. The ability to build and maintain fulfilling relationships. Self-confidence and high self-esteem. The relationship between resilience and mental health Having solid mental health doesn't mean that you never go through bad times or experience emotional problems.

Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take Assessment HelpGuide is user supported. Learn more.

More Information References. Vaillant, G. Mental Health. American Journal of Psychiatry, 8 , — Talk about your concerns with your primary care provider, who can refer you to a mental health professional if needed.

This service is confidential, free, and available 24 hours a day, 7 days a week. In life-threatening situations, call GREAT: Helpful Practices to Manage Stress and Anxiety: Learn about helpful practices to manage stress and anxiety.

GREAT was developed by Dr. Krystal Lewis, a licensed clinical psychologist at NIMH. Getting to Know Your Brain: Dealing with Stress: Test your knowledge about stress and the brain.

Guided Visualization: Dealing with Stress: Learn how the brain handles stress and practice a guided visualization activity. Mental Health Minute: Stress and Anxiety in Adolescents: Got 60 seconds? Take a mental health minute to learn about stress and anxiety in adolescents. Note: This list of non-federal resources is provided for informational purposes only.

It is not comprehensive and does not constitute an endorsement by NIMH, NIH, the U. Department of Health and Human Services, or the U. Unless otherwise specified, the information on our website and in our publications is in the public domain and may be reused or copied without permission.

However, you may not reuse or copy images. Please cite the National Institute of Mental Health as the source. Read our copyright policy to learn more about our guidelines for reusing NIMH content. Overview Mental health includes emotional, psychological, and social well-being.

About Self-Care Self-care means taking the time to do things that help you live well and improve both your physical health and mental health.

try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills. work on a DIY project, such as fixing a broken bike, garden gate or something bigger.

There are lots of free video tutorials online. consider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbing. try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint.

do not feel you have to learn new qualifications or sit exams if this does not interest you. Research suggests that acts of giving and kindness can help improve your mental wellbeing by:. It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you. Some people call this awareness "mindfulness".

Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges. Read more about mindfulness , including steps you can take to be more mindful in your everyday life.

Page last reviewed: 16 December Next review due: 16 December Some people with chronic health problems like OA may face more serious mental health problems, such as:. Sleep Sleep is an important part of your physical and mental wellness. Not getting enough sleep can affect your mood and how you feel overall.

Sleep is important because it:. Try these tips for getting better sleep. Dental health A healthy mouth affects your overall health. Quitting smoking Smoking affects more than your lungs. Smoking affects the blood flow in your whole body, including to your bones and joints.

Bringing your body back to its best health will help you manage your OA even better. This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an "as is", "where is" basis.

Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information.

Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use. ca Network. It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. Humour relaxes the mind and makes you feel good, which is good for your mental well-being.

Laugh yourself silly and have fun whenever you can! Visit MindSG for more tools to take care of your mental well-being. Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.

View More Programmes. Physical activity is important to maintain a healthy lifestyle. Discover HPB's invigorating exercise programmes for all levels and unlock a more fulfilling life today!

Learn the right way to keep your hands clean and prevent the spread of germs. Dispel the common misconceptions of hand hygiene and start practising proper hand washing today! Nutrition Hub helps you achieve your health and diet goals.

Get nutrition information, facts and resources to help you adopt a healthier diet. HOME LIVE HEALTHY A A A. Get Sufficient Sleep — a Minimum of 7 Hours Daily Lack of sleep can negatively affect your physical and mental well-being and overall quality of life.

Have a Healthy Diet A healthy gut leads to a healthy mind and boosts mental wellness. Maintain an Active, Healthy Lifestyle — Minutes of Physical Activity a Week Physical exercise will not only keep you physically strong, but also keeps you mentally alert and reduces stress. Interact and Socialise Talking and interacting with others stimulates your brain.

Engage in a Mental Workout to Maintain Good Mental Health Playing strategic and mind-stretching games not only involves memory work, but also involves decision-making and strategising. Feel Good by Doing Something for Others Doing community work or helping a friend or family member allows you to take the focus away from yourself.

Learn How to Reduce Stress — Shift your Mindset and Make a List Stress cannot be avoided but you can learn how to better manage it. Laugh and Uplift Mental Well-being! Read these next: Achieve Mental Wellness When Dealing with Change Achieve Mental Wellness by Practising Mindfulness Coping with Bereavement for Better Mental Wellness Develop Your Emotional Intelligence to Give Your Mental Wellbeing a Boost Healthy Mind: Tips For A Healthy Brain!

How to Handle Criticism Mental Wellness Is About the Little Habits Too Recognising Psychosis, A Mental Health Syndrome What is Anxiety and How to Deal with Anxiety Effectively. et al. Emotional well-being and gut microbiome profiles by enterotype. Sci Rep 10, Joint associations of regular exercise and healthy diet with psychobiological stress reactivity in a healthy male sample.

Stress Amsterdam, Netherlands , 1— Advance online publication. Differential effects of acute and regular physical exercise on cognition and affect. Neuroscience, , 59— Changes in brain volume and cognition in a randomized trial of exercise and social interaction in a community-based sample of non-demented Chinese elders.

Journal of Alzheimer's disease : JAD, 30 4 , — Association of enjoyable leisure activities with psychological and physical well-being. Psychosomatic medicine, 71 7 , — Doctor, Should I Use Computer Games to Prevent Dementia?. Clinical gerontologist, 42 1 , 3— Altruistic behaviour and social capital as predictors of well-being among older Canadians.

Ageing and Society, 30 1 ,