Seven Easy Self-Care Ideas to Improve Mental Health

Self-care is an essential practice for maintaining and improving mental health, yet many people neglect it, believing it requires extensive time or effort. Evidence from psychology and psychiatry research reveals that even small, consistent self-care actions can significantly enhance well-being. Below are seven easy-to-implement self-care ideas to help you prioritize your mental health.

1. Practice Mindful Breathing

Mindful breathing is a simple but powerful tool to reduce stress and anxiety. This practice involves focusing your attention on the natural rhythm of your breath, helping to anchor your mind in the present moment. The act of mindfulness is about bringing your awareness to the present and simply taking notice of what you're thinking, feeling, and experiencing physically. Research supports its effectiveness with studies showing that even five minutes of deep, controlled breathing can lower cortisol levels, the hormone associated with stress. Techniques like box breathing (inhaling for four counts, holding for four, exhaling for four, and pausing for four) can be especially helpful for calming an overactive mind.

Tip: Set aside a few moments each morning or evening to practice mindful breathing. Apps like Headspace or Calm offer guided breathing exercises to help you get started. These skills can be specifically learned and practiced with your therapist. Remember the practice of mindfulness and deep breathing is simply that—a practice.

2. Engage in Physical Activity

Exercise is not just beneficial for physical health, it’s a cornerstone of mental well-being. Regular physical activity releases endorphins, which improve mood and have the potential to reduce symptoms of depression and anxiety. You don’t need to commit to a rigorous workout plan; even moderate activities like walking, yoga, or dancing for 20-30 minutes a day can make a difference. According to a meta-analysis published in The Journal of Psychiatric Research, consistent physical activity significantly improves mood and enhances cognitive function.

Tip: Find a form of movement that you enjoy, whether it’s gardening, yoga, tai chi, pilates, swimming, or stretching. The key is consistency, not perfection.

3. Cultivate Gratitude

Gratitude is a powerful antidote to negative thinking. Research indicates that practicing gratitude can enhance mood, increase resilience, and foster a greater sense of connection to others. The simplest way to start is by keeping a gratitude journal. Each day, write down three things you’re thankful for. Studies published in the Journal of Emotion and Psychopathology have shown that people who engage in this practice report higher levels of happiness and lower levels of depression over time.

Options other than a formal journal include gratitude prompts. Questions such as, “What is something that made you smile today?” or “Who is someone you are thankful for and why?” can encourage deeper reflection and broaden your perspective. Gratitude mapping is another technique where you visually organize people, events, or things you’re grateful for, creating a visual representation of the positive aspects of your life. Both approaches encourage intentional focus on gratitude and can be easily incorporated into your routine.

Tip: If journaling feels too structured, you can mentally reflect on what you’re grateful for while commuting or during your morning coffee or tea.

4. Limit Screen Time and Digital Overload

Excessive screen time, particularly on social media, has been linked to increased levels of anxiety, depression, and sleep disruption. Studies indicate that spending too much time online can create feelings of inadequacy, social comparison, and loneliness. Reducing screen time doesn’t mean going completely offline; small steps can make a big impact. For example, set boundaries by turning off notifications during meals or designating screen-free times, like the hour before bedtime.

Tip: Use apps like Screen Time or Digital Wellbeing to track and manage your usage. Replace evening screen time (as in an hour before bed) with a book, journaling, or calming music.

5. Prioritize Quality Sleep

Sleep is a non-negotiable pillar of mental health. Poor sleep is strongly associated with increased risks of anxiety, depression, cognitive impairment, and a myriad of health-related conditions (per Harvard Health: weight gain, cognitive decline, and increased risk of developing diabetes, heart disease, stroke, high blood pressure, and viral infections). Adults generally need 7-9 hours of quality sleep per night, yet many struggle to achieve this due to lifestyle factors or stress. Practicing good sleep hygiene can help. This includes maintaining a consistent sleep schedule, creating a calming bedtime routine, and minimizing light exposure before bed. According to the Journal of Clinical Sleep Medicine, these small changes can dramatically improve both sleep quality and overall mental health.

Tip: Incorporate relaxation techniques, such as progressive muscle relaxation or listening to calming sounds, into your pre-sleep routine. There are plenty of apps that can aid you in this endeavor.

6. Connect with Loved Ones

Social connections are a cornerstone of mental health. Research consistently shows that maintaining strong relationships with friends and family can buffer against stress, increase feelings of belongingness, and improve overall life satisfaction. Even brief social interactions, like calling a friend or sharing a meal with loved ones can make a difference. If in-person meetings aren’t possible, virtual connections via phone or video chat can still provide emotional support.

Tip: Schedule regular check-ins with the people who uplift you. Joining a community group or hobby class can also foster new connections if your social circle is limited.

7. Engage in Creative Activities

Creative expression has therapeutic benefits. Activities like painting, writing, playing an instrument, or gardening can reduce stress, boost mood, and enhance problem-solving skills. Studies published in The American Journal of Public Health highlight that engaging in creative endeavors can improve mental health by providing an outlet for emotions and promoting mindfulness. You don’t need to be an artist to reap these benefits. The act of creating—regardless of the outcome—can be incredibly rewarding. If you find it soothing, fun, and enjoyable then do so regardless of whether it's worth of masterpiece status.

Tip: Dedicate time each week to a hobby that brings you joy. If you’re unsure where to start, try adult coloring books, journaling, or exploring a new recipe in the kitchen.

The beauty of these self-care practices lies in their simplicity. They don’t require significant time or resources, but their impact on mental health can be profound when practiced consistently. Start with one or two ideas from this list, and gradually incorporate more as you feel ready. Remember, self-care isn’t selfish—it’s an essential investment in your well-being.

If you’re finding it difficult to manage your mental health despite self-care efforts, consider reaching out to a mental health professional. Therapy can provide personalized strategies and support tailored to your unique needs.

Your mental health matters! Taking small, intentional steps toward self-care can help you build resilience and create a foundation for a healthier, more fulfilling life. Prioritize your mental health—it’s the key to thriving, not just surviving.