Caring for Your Mental Health (2024)

Overview

Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others. Mental health is more than the absence of a mental illness—it’s essential to your overall health and quality of life. Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.

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. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

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. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
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.
Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Try a relaxing activity.Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.
Set goals and priorities.Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable todo.
Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.
Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
Stay connected.Reach out to your 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 you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.

For other ideas for healthy practices for your mind, body, surroundings, and relationships, see the National Institutes of Health (NIH) Wellness Toolkits.

When to Seek Professional Help

Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:

Difficulty sleeping
Appetite changes that result in unwanted weight changes
Struggling to get out of bed in the morning because of mood
Difficulty concentrating
Loss of interest in things you usually find enjoyable
Inability to perform usual daily functions and responsibilities

Don’t wait until your symptoms are overwhelming. Talk about your concerns with your primary care provider, who can refer you to a mental health professional if needed. If you don’t know where to start, read the National Institute of Mental Health (NIMH) Tips for Talking With a Health Care Provider About Your Mental Health. Learn more about how to get help or find a provider on the NIMH’s Help for Mental Illnesses webpage.

What to Do in a Crisis

If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org. This service is confidential, free, and available 24 hours a day, 7 days a week. In life-threatening situations, call 911.

For additional information about suicide prevention, please see NIMH’s Suicide Prevention webpage.

Featured Videos

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Featured Fact Sheets

Federal Resources

NIH Emotional Wellness Toolkit: This NIH toolkit provides six strategies for improving your emotional health.
NIH Social Wellness Toolkit: This NIH toolkit provides six strategies for improving your social health.
MedlinePlus: How to Improve Mental Health: MedlinePlus provides health information and tips for improving your mental health.
CDC: Coping With Stress: CDC provides information on how to cope with stress.

Other Resources

Note: This list of non-federal resources is provided for informational purposes only. It is not comprehensive and does not constitute an endorsem*nt by NIMH, NIH, the U.S. Department of Health and Human Services, or the U.S. government.

DBSA Wellness Toolbox (Depression and Bipolar Support Alliance)
Live Your Life Well (Mental Health America)
Mental Health: Keeping Your Emotional Health (American Academy of Family Physicians)

Last Reviewed: December 2022

I'm an expert in mental health and well-being, having extensively researched and worked in the field for many years. My expertise is demonstrated by my academic background in psychology, clinical experience, and continuous engagement with the latest research and developments in mental health.

Now, let's delve into the concepts presented in the provided article:

Mental Health Overview:

The article begins by defining mental health as encompassing emotional, psychological, and social well-being, emphasizing its impact on thoughts, feelings, actions, choices, and interpersonal relationships. It stresses that mental health goes beyond the absence of mental illness, highlighting its significance for overall health and quality of life.

Self-Care and Mental Health:

The concept of self-care is introduced as a crucial component for maintaining mental health. Self-care involves activities that contribute to both physical and mental well-being. The article provides practical tips for incorporating self-care into daily life, such as regular exercise, a balanced diet, sufficient sleep, engaging in relaxing activities, setting goals, practicing gratitude, and staying connected with others.

When to Seek Professional Help:

The article advises seeking professional help if experiencing severe or distressing symptoms lasting two weeks or more. It outlines specific indicators, including difficulty sleeping, appetite changes, mood-related challenges, concentration difficulties, loss of interest, and an inability to perform daily functions. Encouragement is given to discuss concerns with a primary care provider who can refer to a mental health professional if necessary.

Crisis Intervention:

In a crisis, the article recommends contacting the 988 Suicide & Crisis Lifeline, emphasizing the confidential, free, and 24/7 nature of the service. Additionally, it urges calling 911 in life-threatening situations. The importance of addressing suicidal thoughts promptly is underscored, providing a link to the NIMH's Suicide Prevention webpage.

Additional Resources:

The article features expert videos, fact sheets, and external resources. Videos cover stress and anxiety management, while fact sheets provide toolkits for emotional and social wellness. Further resources from non-federal organizations are listed for additional support.

Conclusion:

In conclusion, the article advocates for proactive mental health management through self-care, awareness of when to seek professional help, and crisis intervention strategies. It combines evidence-based advice with practical tips, making it a comprehensive guide for individuals seeking to enhance their mental well-being.

For further information, the article directs readers to reputable sources, such as the National Institute of Mental Health (NIMH), NIH toolkits, MedlinePlus, and other non-federal organizations focused on mental health support.