What is mental health?
The National Institute of Mental Health (NIMH) defines mental health to include emotional, psychological, and social well-being. It is important to distinguish that mental health is not the absence of mental illness. Your mental health is a key factor in your overall health and quality of life.
Stress, anxiety, and depression can all negatively affect your mental health. In turn, this can affect your sleep schedule by making it harder to fall asleep, stay asleep, or achieve quality sleep. Interrupted sleep can lead to fatigue, trouble concentrating during the day, and impaired judgement, which can further increase stress, anxiety, and depression. In addition to having negative affects on your mental health, a disrupted sleep cycle can have negative affects on your physical health.
How can I take care of my mental health?
Taking care of your body and mental health involves self-care. It involves taking the time to do things that improve your physical and mental health. Engaging in self-care has many benefits including stress management, lowering your risk of illness, and increasing your energy throughout the day. If you have concerns about your mental health, talk to a primary care provider. They can refer you to a qualified mental health professional, such as a psychologist, psychiatrist, or clinical social worker, who can help you figure out the next steps.
Below are some self-care tips that you can incorporate into your daily life to improve your mental health:
- Get regular exercise: Just 30 minutes of walking 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.
- Eat healthy, regular meals and stay hydrated: A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being. For some, decreasing caffeine and alcohol consumption can be helpful.
- 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. See our page Tips for Healthy Sleep for information on creating a healthy sleep routine.
- 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 listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
- 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 appreciate what you have accomplished at the end of the day.
- Practice gratitude: Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
- 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.
To view more self-care, visit the NIMH's Wellness Toolkits. Visit the NIMH site to explore the mental health in depth, or many other health topics.
National Institute of Mental Health. Caring for Your Mental Health. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved February, 2025, from Caring for Your Mental Health.