Mental wellness isn’t just about the tough times
It’s something we can nurture through small habits, just like our physical health and fitness. Building these practices into our day-to-day routines when we feel okay can help us stay grounded and resilient when challenges come up.
Daily habits that support your well-being
These small practices can help build a strong foundation for mental wellness. Try mixing in the ones that feel right for you:
- Spending time with people you care about - call a friend, play an online game together, share a meal, or go for a walk
- Getting enough sleep, eating well, and staying hydrated - keep a water bottle handy, limit screen-time before bed, or set a nightly wind-down routine.
- Moving your body throughout the day - take a walk, take the stairs, stretch while you watch TV, or play your favorite sport
- Spending time outside in green spaces - sit in the sun, take your lunch to a park, or notice trees on your commute
- Building a sense of community - join a club that’s aligned with your interests, a cultural or faith-based group, new class to develop a new skill, or athletic team.
- Getting involved in your community - join a local project, volunteer for a cause you care about, or speak up on an issue that matters to you. Taking part can build purpose, connection, and a sense that your voice matters. See NAMI for more.
Coping strategies for difficult moments
When you’re feeling stressed or overwhelmed, try these small steps to help clear your mind:
- Box breathing - a quick grounding exercise you can use any time
- Inhale for four seconds
- Hold your breath for four seconds
- Exhale for four seconds
- Hold your breath out for four seconds
- Journaling or writing your thoughts – write down a few sentences to get your thoughts and feelings out on paper or in your notes app
- Practicing mindfulness or meditation - try a quick guided video, pause to notice your breathing, or name what you see, hear, touch, feel, and smell around.
- Taking a shower - change the temperature, play calming music, or light a candle to reset your mood and wash off the day
- Watching or listening to something you love - a comfort show, funny video, or favorite playlist
- Reaching out to a friend or family member – send a quick text that says “I need to talk”. Sharing what you’re experiencing or thinking with someone you love can make a world of difference. You don’t have to go through it alone.
- Connecting to additional resources – if it feels like too much, help is available. Find the right support for you across Massachusetts.
Source: Mental Health Collaborative