20 things I do to improve my mental health

Self-care and working on your mental health are investments in your future. The saying “you can’t pour from an empty cup” is beyond true and is one of my favorite reminders to take care of me. It’s not always easy to do, but it’s more than worth it. We all do different things to feel more at peace, but I hope these 20 things I do to improve my mental health will help you.

I thought talking about self-care was appropriate for this week because October 10th was World Mental Health Awareness Day. On that day though, I honestly I didn’t have the energy to post something thoughtful. My mental health journey is deeply personal but it is something I will continue to share about to hopes of helping others. Instead, I had a big long cry (very cathartic), talked to my best friend on the phone and hugged my mom.

I will forever be learning about my mental health and self-care methods. Learning what works for me, things I need to unlearn, how to improve, pushing myself to understand, and more. It’s a never-ending process, but even small steps will help get me to a better place. I hope you enjoy these 20 things I do to improve my mental health and find them useful.

1. Work Out – Get your body moving! This is my #1 thing I do to improve my mental health and take care of me. I rarely ever want to work out, especially at home by myself, but once I’m done I feel so much better. If you are looking for something new I love these apps – Peloton, Sweat by Kayla Itsines and Fit Body by Anna Victoria. I also love Orange Theory and Bar Method if you have them near you and are able to go.
2. Gratitude Journal – This is something on my 30 things I want to do by 30 list (you can find it here). I need to get better at doing this consistently, but being grateful and expressing gratitude has so many benefits. Journaling is a great way to start or end your day. There are so many things to be grateful for even if it takes time to find them. I promise you will.
3. Connect with Friends – Sometimes you just need to connect with someone who you know loves you. A good talk with a friend can go a long way. If we can’t talk, I like sending snail mail or texts to loved ones just to let them know I’m thinking of them. Spreading my love to others always in turn makes me feel better.
4. Go to Therapy – I’m not always the best about doing this, but definitely have spent a lot of time there. It’s also been a learning curve for me. Figuring out what to say and what to ask to get the most out of the experience. It’s not always easy or groundbreaking, but when it is, it’s 110% worth it. *Tip – write down how you are feeling in the bad moments so you can easily reread those feelings during the session. Sometimes it’s hard to remember. Honestly, sometimes it’s just hard to say those feelings. Reading them makes it easier for me.
5. Do Something Creative – Doing something that takes my focus away from whatever is swirling in my head. Sometimes it’s scrapbooking, a puzzle, making a wreath, drawing, coloring or a DIY project. These types of activities help me focus on the task at hand. They help me to silence the voices in my head of worries and fears.
6. Focus on the Positives & What I Can Control – This is so important and has taken me lots of practice. I work on this still. I am all for recognizing the negatives and feeling them, but we can’t live there. We have to look for silver linings and try to find the positives. We can only control so much and that is where I like to focus my energy.
7. Sleep – Getting enough sleep is so important. Seriously, just google it. I feel tired a lot and this an area I am trying to figure out what works best for me. I know it’s important though and helps me be my best though. Also a short nap, under 20 minutes, can help me reset on an off day. Longer and I’ll be too sleepy.
8. Get Out of the House – Sometimes I just need a change of scenery. I usually have some sort of errand I can run. I’ll pick the most exciting one aka going to Target or TJMaxx. Just walking the aisles or seeing a friendly smile can help pick me up. This also again just helps me take my mind off what is going on.
9. Stretching – From working out often and probably too much sitting at the computer I feel like I could always use a good stretch. Taking 5-10 minutes to stretch and foam roll always makes me feel better.
10. Weekly Face Mask – When I feel good about my skin, it helps me feel good about myself. I enjoying feeling fresh and face masks help. I have a few different ones I use, but this collection is my favorite mask and oil combo (get both here). My skin always feels softer after.
11. Dance It Out – Any Grey’s Anatomy lovers? I relate so much to Meredith and Christina’s dance parties when they are having bad days. Music just has a way of soothing my soul. Once I start acting a fool in my kitchen or room I can’t help but smile, even if I don’t want to. Give me anything 90s – TLC, Brittney Spears, Usher… and I’m ready to break it down.
12. Take a Walk – Get some fresh air friend! Whether it’s a walk on the beach, in the park, or around the neighborhood, walks outside always help put my mind at ease. Being outside just does the body good. Sometimes I’ll listen to a book or call my mom. Also if you are worried at all about your safety while walking, which is totally valid, bring pepper spray or one of these personal alarms (found here).
13. Look Good, Feel Good – When I have to do something on an off day or just want an extra pep in my step wearing something I feel good in is essential. A comfortable but cute dress or a cozy sweater with a heeled bootie is my go-to. A top knot is the easiest way to make dirty hair look chic. Add a scrunchie like one of these for extra fun.
14. Shower & Get Cozy – Few things feel better than a long hot shower. Being clean helps me physically wash away the bad and reset I don’t wash my hair daily, but if I’m in a real funk, a full wash of everything helps. Use your favorite hair mask or exfoliate for bonus points. After I shower, I lather up. I love this extremely good smelling and moisturizing cream (here) and this oil to hydrate my face. I finish off with some cozy, comfy pajamas or sweats and call it a day. Dueces!
15. Unplug – I’ll admit I’m not good about this. I need to spend less time on my phone. However, I try to leave my phone in another room so I’m not even tempted to aimlessly scroll it. There is a lot of “news”, opinions, negative and just plain depressing stories, and posts as of late so taking time to break away from that is important.
16. Buy Yourself Flowers – I love fresh flowers. They make me smile. I buy them about once a month or so and always enjoy having them around. Figure out something to do for yourself like this. It’s okay to think of yourself too and not just others.
17. Buy a Meal Delivery Service – At one of my worst times, doing this was a lifesaver. Typically when I’m really low nothing really sounds tasty and I don’t have the energy to figure out meals. Buying a meal delivery service made my life so much easier. It makes it so you don’t have to think about what to make or go shopping. I like Hello Fresh, Blue Apron & Green Chef. They were also enjoyable to make once I got going or even to invite a friend over to make it with.
18. Clean/Rearrange – Having a clean and tidy space helps my mind do the same. I also like to change up my space to refresh things. Switching up decor, throw pillows, changing out photos, or adding something new can help mentally shift your brain to a new beginning.
19. Brain Dump or To-Do List – Writing things down always helps. A brain dump is great to simply write down all your thoughts to get them out. Similar is a To-Do List which can help with any of the things floating around in your mind that are actionable items. Checking them off is also satisfying and helps me to feel more accomplished. Another great way to start or end your day.
20. Remembering I Have Made it Through Hard Days – This is one of the most important things I do to improve my mental health. A lot of these items are daily/weekly things that I can do to keep my mental health in check, but sometimes that fails. Sometimes doing these things can seem really hard and exhausting. On my worst days, I remind myself of this quote and know I will be okay.

So far, you have survived 100% of your worst days. Keep going. You’re doing great. This too shall pass.

a gentle reminder

Again this is process and I’m always learning, but I lelieve to be our best selves for us and our loved ones we have to work on our minds. I hope this list of 20 things I do to improve my mental health will help you. I know these may seem obvious or easy, but I find they aren’t always easy for me and the more I see others talk about what they do, the more it helps me.

Cheers to new week & new beginnings. Now is always a good time start or restart good habits.

Xo, Tracy