Mental Health Tips: Your Guide to Self-Care and Improved Mental Health

Want to take better care of your mental health, but not sure where to start? Check out this guide for mental health tips and self-care ideas.

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As you go through life, taking care of your mental health is just as important as taking care of your physical health. However, in the midst of busy schedules, obligations, and life generally getting in the way, it’s easy for your mental well-being to slip down the priority list. When life feels overwhelming, even small acts of self-care can make a meaningful difference in how you feel day-to-day.

Sometimes, you might not know where to start when you aren’t feeling great, and that’s why we’re here to help. Read on for many actionable tips to take care of your mental health, self-care ideas, and mental health tips for teens, college students, and employees. 

Top 10 tips to maintain your mental health 

No matter your age, background, or life stage, taking care of your mental health is super important. These expert-approved strategies can help you feel more balanced, relaxed, and emotionally resilient. Here are 10 tips for taking care of yourself and improving your mental health.

1. Get quality sleep 

“Quality sleep directly affects mood, focus, and emotional regulation,” says Chris Hinton, LPC, a Charlie Health Group Facilitator. “The aim is to go to bed and wake up at the same time every day, even on weekends.” If you struggle to fall asleep, practice good sleep hygiene, such as:

• Avoiding screens an hour before bed
• Keeping your room cool and dark
• Avoid caffeine in the afternoon
• Limit naps
• Have a relaxing bedtime routine
  

2. Exercise regularly

Exercise is just as important for your mental health as it is for physical health. Research consistently shows that exercise improves mood and mental health, even improving symptoms of anxiety and depression.

“Getting some movement in your body throughout the day, by stretching, dancing, yoga, or walking as you are able, can help increase endorphins and reduce stress,” says Courtney Way, MA, a Licensed Creative Arts Therapist at Charlie Health.

3. Nurture relationships and lean on social support

Humans are social creatures by nature, so staying connected to others plays a crucial role in maintaining mental health. Research shows that quality friendships and time spent socializing are beneficial for your well-being. Sharing your feelings and experiences with friends helps you feel less alone as you receive emotional support from loved ones. 

4. Have regular emotional check-ins

Oftentimes, we can get disconnected from ourselves, which is why it’s important to intentionally take time to check in with yourself and notice how you’re feeling. “Having emotional awareness is an important step towards emotional regulation. Ignoring or minimizing feelings can often lead to increased distress over time,” says Hinton.

She suggests checking in to notice and label your emotions accurately. You might also consider mood tracking (using an app or journal) to identify triggers or stressors that affect your emotional state.

5. Express your emotions

On top of identifying your emotions, it’s important to express them, too. “Holding our feelings inside can lead to resentment, anger, depression, and feeling unimportant and insignificant,” says Beth Couture, MSS, LSW, a Charlie Health Group Facilitator. “Expressing our feelings allows them to move through us and reminds us that what we feel is important.” 

She says you can choose to express them verbally, through writing, painting, drawing, dance, or any other creative outlet that feels good to you. 

6. Maintain balance and make time for fun 

Maintaining a work-life (or school-life) balance is key, Way says. Try to avoid taking work home with you, and make sure you do something you enjoy every day or as often as possible, she says. 

Balance means giving space for both productivity and rest — both are important. Remember that joy and laughter are powerful forms of self-care. Life can feel serious, especially when you’re navigating difficult circumstances, but it’s still important to make time for moments of lightness and connection when you can.

7. Keep healthy boundaries

Boundaries are key in relationships, whether friendships, romantic, or familial. “Healthy boundaries are essential for protecting mental and emotional balance. Lack of boundaries often leads to burnout, resentment, or compassion fatigue,” says Hinton. She suggests the following:

• Be clear about your availability
• Communicate your limits respectfully, and don’t back down
• Protect your personal time
• Recognize signs of boundary strain early

You can see more tips for setting healthy boundaries here. 

8. Avoid comparing yourself to others

Comparing yourself to others can drain your confidence and happiness. “Try to remember that your life is your own and you don’t need to do things the way others do them or reach success on anyone else’s timeline,” Couture says. “What others do has no effect on what you do, and comparing yourself to them will only make it harder to know and do what you actually want.”

Focus on your own path, celebrate small victories, and give yourself credit for progress, even when it feels slow.

9. Find a sense of purpose and fulfillment

Research shows that having a sense of purpose is associated with a greater sense of well-being. If you’re feeling disconnected, start by looking within and exploring what gives your life meaning. Even small acts can spark fulfillment.

“It doesn’t matter what it is — learning, creating, volunteering/helping others, engaging in spiritual or religious study — doing something that matters to you and feels fulfilling and rewarding will help your mental health,” Couture says. “Spending your time doing something that matters to you, no matter what it is, can give you a sense of fulfillment even when things are hard.”

10 .Go to therapy

Therapy is one of the best ways you can improve your mental health. Whether or not you have a mental health condition, therapy serves as a safe space to:

• Process and regulate emotions
• Identify unhealthy patterns
• Improve relationships
• Reframe negative thoughts
• Address trauma
• Learn healthy coping tools
• Build self-awareness

The benefits of therapy are countless, and the work you do can change your life for the better. 

What is self-care? Plus, self-care tips for mental health 

Self-care is the intentional practice of tending to your well-being. It can mean taking care of yourself physically, mentally, or both. Regular self-care practices are key to your well-being.

Self-care ideas and self-care activities

Small and intentional self-care practices add up in a big way. They can help you manage stress and nurture your emotional health. Here are seven self-care ideas to incorporate into your routine. 

1. Journal

“Journaling helps us express ourselves and our emotions, and it can also help us find clarity in what we’re thinking or feeling, or in a particular situation,” Couture says. “You don’t have to do it every day, or for very long when you do it. Even 5 minutes of writing every few days can be helpful.”

2. Practice mindfulness

Mindfulness and meditation are tried and true ways to improve your mental well-being. These practices help you stay in the present moment, reduce anxiety, improve focus, and create inner calm.

If you’re new to mindfulness, Way recommends trying guided meditations. “These are great in terms of accessibility and allow the body time to wind down, focus, and reduce stress,” she says. You can find guided meditations on YouTube or on meditation apps. 

3. Try breathing exercises

Your breath is an invaluable self-care tool that’s accessible to you anytime, anywhere. If you’re feeling overstimulated or anxious, breathwork can activate your vagus nerve, which can help your nervous system calm down. Check out some simple breathing exercises here. 

4. Spend time outside

Getting fresh air and vitamin D from the sun is key to our physical and mental health. “Whether that is going for a walk or just sitting outside, breathing in fresh air and connecting with nature can make a world of difference,” Way says. 

5. Have a “personal indulgence ritual”

“Non-negotiable moments of personal pleasure reinforce self-worth, create balance, and encourage rest without guilt,” Hinton says. “Choose a small, enjoyable ritual that’s just for you, like making a slow-brewed cup of coffee in the morning, treating yourself to a spa day or night, or reading fiction.”

6. Practice self-compassion

Many of us speak to ourselves in ways that aren’t very kind. When you consistently speak negatively or critically to yourself, your brain starts to believe it, Couture says. However, it’s possible to create healthier habits and train your brain to think more positively. 

You can practice self-compassion by speaking to yourself like you would to a loved one. “Speaking to yourself in a kind and compassionate way may feel weird or uncomfortable at first, but doing so over and over again will help your brain start to believe positive things about you,” Couture explains.

7. Find a creative outlet

“Creative engagement stimulates different parts of the brain, brings joy, and provides a mental break from emotional work,” Hinton says. “Dedicate 30 to 60 minutes a week — or daily, if possible — to create an activity unrelated to work, such as painting, baking, gardening, playing music, crafting, or photography.”

Mental health tips for teens

Adolescence is a time of major growth and change. Not to mention, many mental health conditions develop during the teen years, so paying attention to mental well-being at this time is critical.  Here are five mental health tips for teens. 

1. Eat regular meals

Some teens end up skipping meals on school days, whether intentionally or not. “Our brains and bodies regulate and function better when we are nourished,” says Way. Plus, research has found links between healthy eating and better mental health in adolescents. 

2. Limit social media use 

“Social media can lead to increased feelings of disconnection, comparison, and decreased self-esteem when used too much,” Way says. You can try setting screen-time limits and unfollowing accounts that make you feel bad about yourself.

3. Use a planner or app

There’s a lot to keep track of in high school, from assignments to social engagements to extracurricular activities. Way suggests using a planner or an app to stay organized and take pressure off your brain to remember all your obligations.

4. Know it’s okay to say no

“You don’t have to do everything your peers are doing, and you don’t have to be involved in every event or party,” Way says. “If you feel too tired or need a break, it is okay to say no.”

5. Get support when you need it

If you’re hurting in any way, you do not have to suffer in silence. “Reach out to an adult or a trusted friend when you are feeling stressed,” says Way. “It can make a huge difference.” You can also reach out to your school counselor for advice on where to turn.

Mental health tips for college students 

College is an exciting time for many young adults, but it can also be a major source of stress. Here are five mental health tips for college students. 

1. Prioritize your physical and mental well-being 

The demands of college can be overwhelming and stressful, making it easy to get caught up in everything. “Running yourself into the ground isn’t going to make you a better student; it will just make you miserable and burned out,” Couture says. “Take breaks when you need to, try to eat, drink water, and sleep, and treat yourself like a human instead of a paper-writing machine. Remember that you’re going to college to better your life, not burn yourself out.”

2. Spend time outside 

“Being stuck in classrooms or dorms with bad lighting and little airflow 24 hours a day is not good for a person’s physical or mental health,” Couture says. “Going outside, even briefly, can calm your mind and your body and help you feel rejuvenated.”

3. Do things that make you happy

“It’s easy to let studying and homework take over your life, but try to remember that being a student is only one part of your identity, not the entirety of it,” Couture says. “You get to have friends, make art, play video games, and do other things that feel good, and doing so will help you maintain your mental health and overall wellness.”

4. Take advantage of campus resources

If you’re struggling with something, chances are, there’s something on campus that can help you. “Academic accommodations, the health center, the counseling office, and student life events are there for you to use if you need them, and are usually included in the tuition and fees you pay,” Couture says. “Familiarize yourself with what’s available at your school and don’t be afraid to ask for what you need and advocate for yourself.”

5. Know when to cut back

It’s common to feel a lot of pressure to push yourself beyond your limits in college. If your mental and/or physical health is struggling, allow yourself to cut down on the number of classes you take to give yourself a more manageable semester if you need to. “It’s better to take things at a slower pace than to try to do everything all at once and get overwhelmed or burned out,” says Couture. “You don’t have to follow anyone’s timeline but your own.”

Mental health tips at work 

As an adult, it’s understandable that your job is a big part of your life — but it shouldn’t consume it. These strategies can help you stay grounded and protect your mental well-being both on and off the clock.

1. Set clear work–life boundaries

“Blurred lines between work and personal life increase stress and burnout,” Hinton says. “Set a firm ‘log-off’ time, silence notifications after hours, and communicate availability clearly.”

2. Protect your energy

Saying “yes” to everything leads to emotional exhaustion, Hinton says. Even if you technically do have time to do more, it doesn’t mean you always should.

“Prioritize tasks, delegate when possible, and learn to say ‘no’ to commitments that don’t align with your capacity or goals,” says Hinton. “This helps in not overcommitting yourself to tasks and obligations.”

3. Take short breaks

“Constant focus drains cognitive and emotional energy. Regular breaks help improve mood, focus, and productivity,” Hinton says. Make time to step away from your desk, give your eyes a break from screens, stretch, and walk.

4. Practice grounding when stressed

“Work stress can build quickly. Grounding brings your attention back to the present moment, reducing feelings of overwhelm,” says Hinton. “Try a grounding exercise like naming three things you can see, two you can touch, and one you can hear when feeling overwhelmed.” 

Or, you can try a more physical grounding technique, like splashing your face with cold water or holding an ice pack on your neck. This helps bring your attention to the physical sensation rather than your racing thoughts. As a bonus, this stimulates the vagus nerve, too.

5. Lean on support systems

“Social connection at work helps build resistance against stress and feelings of isolation,” Hinton says. “With supportive relationships with coworkers, you’re more likely to feel understood, valued, and less alone during challenging, stressful times.

She suggests talking with a trusted coworker, joining team activities, or asking for support when needed. 

How Charlie Health can help

Therapy is one of the best ways to improve mental health — especially if you’re struggling with a mental health condition. In this case, you’ll likely need more than self-care to help you feel better, and Charlie Health can help.

Our virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for individuals dealing with serious mental health conditions such as depression, post-traumatic stress disorder, anxiety disorders, obsessive-compulsive disorder, and more.

The IOP incorporates evidence-based therapies into individual counseling, family therapy, and group sessions. We also provide medication management, as needed, to people who can benefit from psychiatric medications. With this kind of support, recovery is possible. Fill out the form below or give us a call to start healing today.