7 Simple Ways To Improve Your Mental Health

Take care of your health without breaking the bank. Discover the 7 simple strategies you can do today to improve your mental health and wellness.

Therapy is expensive and may not accessible to everyone.

Even with a sliding scale option, it can still put a toll on our wallet.

As prices continue to rise, it’s important to find alternative (budget friendly) ways to manage stress, reduce anxiety and avoid any sorts of burnout or meltdown.

Today, I want to share with you 7 simple ways to improve your mental health and wellbeing.

These are try and tested strategies that I use on a regular basis to nurture my thoughts, feelings and emotions. Best of all, they are free or at a very low cost, and they are resources that are readily accessible to everyone.

Before we dive in, I want to emphasise that these tips aren’t substitutes for advice or care from qualified health professionals but they can help you elevate your mood, feel more positive and enjoy a happier life.

Simple Ways To Improve Your Mental Health

1. Write when you overthinking

Overthinking kills EVERYTHING – from your creativity to your relationships, and even your health.

It’s a bad habit and, if I must admit, a bad addiction, especially when your mind is conditioned to believe that overthinking is the solution to your answers (but it’s not).

How can you tell if you’re overthinking?

The answer: you’re thinking about something more than you should.

You can’t stop thinking about it. It’s excessive to the point that it keeps you up at night, gives you anxiety (and more negative emotions down the road), and it affects your action and decision making.

One of the best ways to reduce overthinking and improve your mental health is journaling.

It’s a form of self-therapy that can be done at the comfort of your own home, and the only material you need is pen and paper.

Writing can help you release and break down the thoughts and emotions that are crowding your mind. It’s a self-reflection practice that can help you better understand yourself, the situation and potentially create a shift in perspective.

The best thing about journaling is that there is no right or wrong way to do it, and it can be done any time of the day.

Some prefer to do journaling as part of their morning routine, or they might use journal prompts for inspiration, to explore their emotions or deep dive on a specific topic.

Related: How To Start Journaling 101: A Beginner’s Guide

2. Move when you feel anxious

Honestly, I never understood the concept of moving your body to feel better until I tried it myself, and let me tell you, it’s been a GAME CHANGER.

Not only do I feel less anxious but I am happier, more relaxed and at peace. Besides the mental health benefits, I feel physically stronger, more flexible, less body tension and an improvement in my skin and digestion.

When we move, our body naturally releases endorphins (a good hormone) that boosts our moods to help us alleviate anxiety, reduce stress and release any uneasy tensions that we may be experiencing.

Movement can help divert our attention away from the very thing that’s making us anxious.

While this may not fix the anxiety itself but it can give you peace, and clarity, and potentially a change in perspective on your worries.

Movement could be slow pace like tai chi or high-intensity exercise like running or tabata. It could also be strength training, simple stretches, dancing, cycling or even a stroll in the park.

Try out different types of movements and see which works best for your body and mind.

3. Disconnect to recharge

Is your cup half full or half empty?

If you feel drained, then it’s your sign to slow down and disconnect.

Remove yourself from whatever that’s been keeping you occupied, whether that’s from work, a social event, or your family.

Even if nothing is keeping you busy, but you feel tired, then listen up — your body needs to rest. You need to rest.

Consider doing self-care activities that promote relaxation like taking a warm bath, getting a massage, practicing meditation, taking a nap, or going to bed early.

Recharge will look different for everyone so it’s important to experiment and find out what works best for you.

4. Communicate for clarity and understanding

Feeling confused? Talk about it.

Don’t keep it to yourself.

Confusion is not a good secret to have as it can spiral into overthinking, worry, and overwhelm.

Reach out to someone you trust and share with them your thoughts and concerns. They can offer you a fresh perspective, provide valuable insights, or simply be a listening ear.

If you don’t feel comfortable speaking with someone you know, consider seeing a counsellor at school, at work or in your community.

Alternatively, you can connect with an anonymous mental health support helpline for assistance. Other option includes mental health apps, dedicated online peer-to-peer support groups, and online therapy.

5. Deep breaths to reduce stress

Deep breathing does wonder to our body. It’s like a magic reset button that tells it to slow down, and relax.

When we’re stressed, our body enters a state known as the fight-or-flight response. In this state, our heart rate increases, breathing becomes rapid, and stress hormones like cortisol are released.

This response is designed to protect us from danger. It’s a survival mechanism deeply ingrained in our biology since the ancient times to protect our ancestors from physical and environmental threats like animal attacks.

In today’s modern age, our stressors are work deadlines, traffic jams, a break-up, financial problems or simply thinking about future uncertainties. They are often nuanced and prolonged, creating a continuous loop of tension and buildups that may lead to more serious health issues down the road.

This is where deep breathing can help. By consciously controlling the movement of our breaths, we calm the nervous system that controls our body’s involuntary functions.

This deliberate act lowers our heart rate and blood pressure, slows our breathing, and reduces the level of stress hormones in the blood, thereby by increases the feeling of calm and peace.

6. Read instead of scroll

Don’t get me wrong, scrolling isn’t a bad thing.

But if you’re endlessly and aimlessly scrolling on your phone, then it’s a sign that you need to take a break.

Constant scrolling can prevent you from paying attention to your thoughts and feelings, or to some it might even be an escape, leading to more mental health issues down the road.

Consider starting a hobby, spending more quality time with loved ones or learning something new that doesn’t involve scrolling. By joining activities with purposeful intent, you redirect your focus from the digital world, and into the present moment.

Personally, I have found reading physical books to be a healthy and beneficial alternative to scrolling.

While reading, I am still consuming content and information, but it’s not an activity that I can multitask like I do on my phone.

Reading is an active form of participation that requires my full attention and focus; without it, I am just reading words on paper. It’s a mindful activity that has improves my concentration, and stimulates my creativity and imagination.

7. Ask for help

Rome wasn’t built in a day, and it certainly wasn’t built by one person.

You’re not alone.

There is absolutely no need to pressure yourself to handle everything on your own.

Seriously, don’t even try — it’s a recipe for burnout.

Whether it’s at work or at home, ask for help. Getting the support you need can make your load lighter and create space for you to focus on yourself. This can be in the form of delegating tasks, seeking advice from a mentor or friend, or hiring someone to help you.

It’s important to remember that seeking help is a sign of strength, not weakness.

It takes courage to admit that you need assistance, and by doing so, you lower your risk of overwhelm whilst empowering yourself to achieve your goals more efficiently and effectively.

So, don’t be afraid to ask for help when you need it, and trust me, someone will always be there to help you.

This post shared with you 7 simple ways to improve your mental health. Which did you find most helpful? Let me know in the comments below!

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• How To Start Journaling 101: A Beginner’s Guide
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