Mental Health is Wealth Too

Taking Care of Your Mental Health

Mental health affects every part of life: relationships, work performance, creativity, decision-making, and physical health. Prioritizing mental well-being is not a luxury — it’s essential. This article outlines practical, evidence-based strategies to maintain and improve mental health, signs that you may need extra help, and how to build a sustainable self-care routine.

Why mental health matters

• Influences daily functioning: Cognitive clarity, emotional regulation, and resilience depend on mental health.

• Impacts physical health: Chronic stress and unmanaged mental illness can increase risks for heart disease, sleep disorders, weakened immunity, and other conditions.

• Shapes relationships and productivity: Emotional stability supports better communication, conflict resolution, and focus at work or in entrepreneurship.

Daily habits that support mental health

1. Prioritize sleep

   • Aim for consistent sleep and wake times; most adults need 7–9 hours.

   • Create a wind-down routine: limit screen time 60–90 minutes before bed, avoid heavy meals and caffeine late in the day, and make your bedroom dark and cool.

   • Treat sleep problems early — persistent insomnia increases risk for anxiety and depression.

2. Move regularly

   • Aim for at least 150 minutes per week of moderate activity or 75 minutes of vigorous activity, plus strength training twice weekly.

   • Even short walks, stretching breaks, or standing up every hour can improve mood and concentration.

   • Exercise releases endorphins and supports better sleep and stress management.

3. Eat balanced meals

   • Focus on whole foods: vegetables, fruits, lean proteins, whole grains, legumes, healthy fats.

   • Regular meals and balanced blood sugar help stabilize mood and energy.

   • Limit excessive alcohol and refined sugars, which can worsen anxiety and depressive symptoms.

4. Practice stress management

   • Learn simple relaxation techniques: deep breathing, progressive muscle relaxation, or 5–10 minutes of mindfulness meditation.

   • Break tasks into smaller steps and set realistic deadlines to reduce overwhelm.

   • Use time-blocking and prioritized to-do lists to create predictability in your day.

5. Build social connections

   • Maintain relationships with friends, family, and peers. Social support buffers stress and promotes resilience.

   • If you feel isolated, consider joining a group, class, volunteer organization, or a professional network.

   • Share small, honest updates with people you trust; meaningful connection matters more than quantity.

6. Set boundaries and manage workload

   • Learn to say no and set limits on work hours and availability.

   • Schedule downtime and treat it as essential, not optional.

   • For entrepreneurs and managers: delegate tasks, automate where possible, and create predictable routines.

7. Cultivate purpose and meaningful activities

   • Engage in hobbies or side projects that bring joy and a sense of accomplishment.

   • Reflect on values and align daily actions with what matters most.

   • Volunteering and helping others can boost mood and broaden perspective.

8. Practice cognitive self-care

   • Challenge negative thoughts with evidence and balanced perspectives.

   • Use journaling to track moods, identify triggers, and notice progress.

   • Learn problem-solving techniques and cognitive behavioral strategies to change unhelpful thinking patterns.

Recognize when you need extra help

• Watch for persistent changes lasting weeks: prolonged sadness, helplessness, irritability, excessive worry, or loss of interest.

• Notice physical or cognitive signs: difficulty concentrating, major appetite or weight changes, sleep problems, fatigue, or slowed thinking.

• If you experience thoughts of harming yourself or others, seek immediate help from emergency services or a crisis hotline.

Options for professional support

• Primary care providers can evaluate medical causes and prescribe treatment or refer to specialists.

• Psychotherapy (talk therapy) is effective for many conditions: cognitive behavioral therapy, interpersonal therapy, and other modalities.

• Psychiatric care can include medication when appropriate; a combined approach (therapy + medication) often yields the best outcomes.

• Peer support groups and community mental health resources can provide ongoing help at lower cost.

Creating a sustainable mental health plan

1. Assess your current state: note daily habits, stressors, and supports.

2. Choose 1–3 small changes to start (e.g., consistent bedtime, two 20-minute walks per week, one social activity).

3. Track progress for a few weeks and adjust as needed.

4. Build a toolkit: relaxation exercises, emergency contacts, professional providers’ info, and trusted friends.

5. Revisit goals quarterly to ensure your plan fits changing needs and life stages.

Addressing stigma and seeking help

• Mental health struggles are common and treatable. Reframing help as proactive self-care removes shame.

• Employers and leaders can create supportive environments by promoting flexible schedules, mental health days, and access to resources.

• Normalizing conversations