21 Ways to Improve Your Mental Health Right Now
I could barely get out of bed I was so emotionally drained.
I didn’t know what day of the week it was. I didn’t know what time of day it was. I didn’t know whether I was early or late or right on time. And I didn’t care. I rolled back over and went back to sleep. What’s the point of getting up when there’s nowhere to go? My thoughts trailed off as I slipped back into a sly slumber. A veil of groggy listlessness cascaded over me as I tip-toed to the tea kettle hours later.
But the caffeine couldn’t make a dent in my foggy head or my armored heart.
I knew my mental health was slipping. And I knew I wasn’t the only one experiencing the same. With the sweeping cultural changes that have happened in recent weeks, it’s no wonder we’re all anxious, worried and fearful. We’re in the midst of a worldwide traumatic event. Good sleep has been hard to come by. Uncertainty has gripped our hearts and squeezed so tightly that sometimes it feels like we might burst at the seams. Even those who’ve been able to maintain a modicum of normalcy during these tumultuous times are overcome with a stir-craziness that threatens to throw them off balance.
The novel coronavirus pandemic has swept the world and killed an astounding number of people—and infected far more. But there’s an element beyond the physical illness that’s impacted us all: It feels like it’s robbed us of our joy, too. The introduction of social distancing and quarantine measures to help slow the spread of the virus have made day-to-day life feel like a steel cage—one in which it feels difficult to spread our wings and grow.
But that’s not the only way of looking at it. Perhaps all this time at home can be a good thing. Maybe it’s an opportunity to finally slow down and appreciate life. It could even be a chance to prioritize your mental health once and for all.
Below, I list 21 ways you can do just that. Because you deserve to come out of this healthier, stronger, wiser, happier and more fulfilled. Truth is, we all do.
Check out my new self-help book, It’s Good to See Me Again: How to Find Your Way When You Feel Lost.
21 Ways to Improve Your Mental Health
1. Establish a routine
What it looks like: Plan out your days and your weeks in advance like you would normally. The first step is to decide what’s important for you to accomplish on a given day or in a given week. Then, place the most important events in your calendar first and build around them. Try to find harmony between voluntary activities that recharge you and mandatory ones that require more of your time and attention. Remember, this is about establishing a routine so you can create a new normal during these uncertain times. Use this as an opportunity to schedule recurring check-ins with friends, virtual coffee dates with colleagues, date nights with your significant other, workouts at home or even self-care time for yourself.
How it helps your mental health: Part of why the past few weeks have been so jarring is because many of our routine activities like going out to dinner with friends, grabbing drinks with colleagues or working out our stress at the gym are no longer viable options. Reconfiguring your routine is a great way to create predictability during uncertain times, and allows you to exercise control over your immediate surroundings, which can help ground you if you’re feeling anxious or worried. Focusing on creating a schedule and a recurring routine will help you create more normalcy, be intentional with your time and give you things to look forward to throughout the day and the week. Just because we’re all stuck at home doesn’t mean it has to be miserable! Establishing a routine for yourself is one way to take back your joy.
2. Control how much news you consume
What it looks like: Limit your news consumption to a set amount of time each day and stick to that time limit as much as possible. Don’t spend endless hours reading articles that don’t add any additional value or provide new information that is actionable or useful to you. The key here is to reduce the potential for you to fall down a rabbit hole when reading articles, blogs and stories. Get the updates you need and then pull the plug. You’ll be glad you did.
How it helps your mental health: Let’s face it: The news these days can be downright depressing. It’s so easy to get caught in a downward spiral of negativity when all you’re reading about is disease, disorder and death. Many folks are guilty of falling into this fear trap, consuming all of the latest stories about young people who died suddenly from COVID-19 and obsessively checking the latest number of infections worldwide. This is not healthy or helpful in any way. The news is a utility that’s meant to keep you informed with updates that can help you take action. If you find it to be more hurtful than helpful, it might be time to reevaluate how much time you’re spending watching the news or reading coronavirus content online.
3. Set boundaries with work
What it looks like: Over the past few weeks, working from home became the new normal essentially overnight. And, for folks like me who typically work from home on a regular basis, this hasn’t been that much of an adjustment. For others, this constitutes a whole new way of working and a complete departure from the office setting and corporate culture to which they’re accustomed. But whether you’re a seasoned pro or a beginner at working from home, it can be challenging to adjust to this new mandate and all too easy to blur the lines between your personal and professional lives. In order to help preserve your peace and improve your mental health during these times, be sure to set boundaries when it comes to work. Boundaries are nothing more than a clear set of guidelines for how to approach a given situation, environment or person. In this case, setting boundaries with work means creating a transparent set of rules to ensure you don’t overextend yourself mentally and potentially burn out during this time. Here are some tips that can help:
Define a separate area in your apartment or home where you will work. This could be an office, at a desk or even at your kitchen table. The goal is to keep your work separate from your living or sleeping areas if at all possible.
Designate specific work hours during which you will be fully available and online. As much as possible, try to stick to a 9-5 schedule—or as close to it as you can get. Do not check emails or answer work calls outside of this schedule unless it is absolutely necessary.
Have an open and honest conversation with your manager and any direct reports you may have. This will help you manage their expectations about what is realistic for you to accomplish and how you can help meet the needs of your team and your organization at this time.
How it helps your mental health: Boundaries are an empowering way for you to own what’s possible for you and manage the rules of engagement for a given situation. Approaching your work life in this way will better help you create harmony with your personal life during these trying times. And that can only help you better focus on meeting your needs as a human being, too.
4. Be open about how you feel
What it looks like: It’s always important to be open and honest. But it’s even more important during difficult times like the one we’re experiencing right now. Many facets of everyday life have changed in a short period of time. To ward off feeling overwhelmed by the plethora of changes we’re all experiencing, get real about how you feel. Be vulnerable and upfront with those who matter to you. Share your challenges and obstacles, successes and wins, so that people can relate to you and understand what you’re going through. Process your emotions by writing them down in a journal or finding another means by which you can express yourself.
Bottom line: The people who love you can’t help you unless they know how you feel. And that means being vulnerable and opening up about your feelings.
How it helps your mental health: Have you ever heard of the phrase, “getting something off my chest”? Opening up and sharing your feelings with another person is exactly how you do that. When you utter the words out loud or get them down on paper, a weight is lifted off of you. You feel lighter and more at ease. You give another person the opportunity to acknowledge your struggles and honor how you feel. You build bonds and create connections this way.
In my post, 6 Ways Your Truth Will Set You Free, I wrote, “There’s a veil of secrecy that shrouds those who suffer in silence. When the truth comes out and the veil is lifted, the light can finally cast out the darkness to reveal the beautiful sense of belonging beneath.”
Speak up and reclaim your power. Speak out and own your truth. Speak yourself into true belonging.
5. Stay hydrated
What it looks like: This one’s pretty straightforward. Drink water. And lots of it.
How it helps your mental health: Drinking copious amounts of water has been proven to help wake you up and boost your mood. Up to 60% of the human body is water, so it just makes sense that drinking more water is good for you. Keep yourself hydrated and you’ll keep your system running smoothly and be happier as a result.
6. Use food to boost your mood
What it looks like: Be sure to watch what you’re eating, especially now that almost all of us are stuck at home. You get out what you put in. Fill up on nutrient-dense foods like fatty fish, fresh berries, leafy greens, nuts, seeds and dark chocolate. And try to avoid comfort foods that taste good but lack the nutrients you need to stay focused, productive and hopeful during these times. That means putting down the pastries and stowing away the ice cream. And saving them for special occasions instead.
How it helps your mental health: The secret is out! Your food and your mood do more than just rhyme—they actually go hand in hand, too. In order to function properly, your mind needs the right fuel. But not all fuel was created equal. That means prioritizing those foods that will give you the most bang for your buck. And the most brainpower for it, too.
7. Deepen your relationships
What it looks like: Just because we have to keep our physical distance doesn’t mean we have to keep our emotional distance, too. If anything, our friends, significant others and loved ones matter now more than ever because we finally realize we took seeing them in person for granted. Use a chunk of your extra time at home to check in regularly with friends and family members over the phone or video chat. Take your texting to the next level by sending photos and voice memos frequently so those you love can see your face and hear your voice. Organize virtual hangouts, game nights, happy hours and other get-togethers to ward off feeling isolated and alone. In the end, the coronavirus is forcing us all to slow down and be more intentional with our time. One of the best ways to do that is to prioritize the people we care about most and go deeper in our relationships with them.
How it helps your mental health: As humans, we’re hardwired for connection. During a time of social isolation like the one we’re living in now, it’s crucial to find new ways to connect with the people who mean the most to us. Few things are more healing than having a conversation with someone who understands and appreciates you. Doing so keeps us grounded, helps us find perspective and encourages us that we’re all in this together.
8. Exercise regularly
What it looks like: You might not be able to pay a visit to your local gym or take your favorite group fitness class at this time, but that doesn’t mean you shouldn’t still work out. Being stuck at home doesn’t mean you have to be sedentary. Even if you don’t have any equipment to work with, you can use your body as a barbell and squeeze in a bodyweight workout.
How it helps your mental health: Exercise is one of the best ways to reduce stress, improve your mental health and invest in yourself. And it’s completely free! All you need is your body and one of the many equipment-free workouts online. Working out increases blood flow to your brain, releases feel-good endorphins and is a cathartic release during stressful times. Challenge yourself to work out a few times each week to reap the benefits. Your body and your mind will be thankful that you did.
9. Rest up
What it looks like: One of the greatest benefits of staying at home? The opportunity to slow down and rest up, of course. Many of us live fast-paced lives with schedules that are packed to the brim with activities. Now is the perfect time to scale it back and learn to appreciate the inhale as opposed to the exhale of life. So, get some sleep! Have a lazy day on the couch. Practice a little self-care. Fill your tank back up during these times.
How it helps your mental health: Getting a good night’s rest allows your body to repair itself and your mind to consolidate and process the information from the day. Proper sleep can even help to ward off mental health disorders. The moral of the story: Sleep is one of the most beneficial things you can do to improve your mental health. Take advantage of it while you can!
10. Find perspective
What it looks like: When you’re going through a tough time, one of the best things you can do is learn to view your current experience through a new lens. This is what it means to gain perspective on what you’re going through. Here are six ways to do just that.
Like any other challenge in life, the one we’re currently going through is preparing us with the lessons we need to live more fruitful and fulfilling lives. Remember, you’ve survived everything life has thrown at you up until this point. This situation will be no different. And that’s a poignant reminder we could all use right now.
How it helps your mental health: Gaining perspective on your current situation is helpful for your mental health in three main ways. The first is that perspective helps you remember that all situations in life are temporary. You know this to be true by looking back at what you’ve already endured. Second, perspective helps you realize that someone always has it worse than you. While you might be struggling mentally, at least you have your physical health. Yes, you may be stuck at home. But at least you have a home to begin with. Perhaps working from home isn’t ideal. Just be thankful you have a job. Third, finding a healthy dose of perspective can help you see that all situations—challenging or not—can teach you something about yourself.
In the end, it’s the willingness to experience all that life has to offer that makes life worth living. Allowing yourself to find perspective during difficult times reminds you to cultivate that willingness.
11. Get creative
What it looks like: Whether it’s painting, drawing, coloring, singing, making music, writing poetry or a variety of other activities, letting your creative juices flow is a tremendous tool during these uncertain times.
How it helps your mental health: Tapping into your creative side can help you cope with uncertainty. For example, creativity is an excellent tool for expressing yourself in ways that words alone might not enable you. In that regard, creating something right now is a powerful mechanism for helping you process your pain and cope with your worry. When in doubt, get it out! If not in a conversation or a traditional format, then perhaps in a creative outlet instead.
12. Keep learning
What it looks like: Use the extra time at home to take in new information and expand your mind. You’ve been afforded the opportunity to listen to that backlog of podcasts you haven’t gotten around to, read those books that have been on your list forever or study that language you always wanted to learn. Learning is a simple but powerful way to turn what you perceive to be a negative experience into a positive one instead.
So, go ahead and soak up that knowledge and learn those lessons. You might just find a new hobby in the process.
How it helps your mental health: Studies on learning have shown that it can help reduce symptoms of anxiety and depression. But the well-being benefits go well beyond that. Learning is like a gym for your brain; it keeps your mind sharp and helps it maintain its quickness. That means that you can better process negative affect and return more quickly to a state of peace as well. Now that’s a real winner from a mental health standpoint!
13. Practice gratitude
What it looks like: In a post about gratitude titled The Power of Thank You, I wrote: “There’s no truer form of acceptance than saying “thank you.” Being thankful—and truly meaning it—is a shift in energy that attracts new and exciting things into your life because it signals that you’re ready to receive them. Gratitude opens up little doors in your heart that you previously kept locked. And when those doors unlock and open, it’s possible for you to pick and choose your own adventure. It’s possible to start over. It’s possible to pursue any direction your heart can imagine. “Thank you” is the key to unlocking your true potential. All you have to do is recognize that you’ve had the power within you all along.”
Needless to say, gratitude is one of the most transformative ways to acknowledge how far you’ve come and identify all the ways you’ve grown from a given experience. Being grateful requires nothing more than reflecting and expressing what you’re thankful for—big and small—in any given moment, which means you already have all you need to start! Give it a shot—you have nothing to lose and everything to gain from trying it out.
How it helps your mental health: Gratitude has been shown to actually rewire your brain. That’s right: Counting your blessings with a regular gratitude practice can actually change the circuitry in your brain to notice more things of which you can be grateful. It’s been proven to help increase happiness as a result. If you’re struggling to find something of which you can be grateful during these trying times, read my post, How to Practice Gratitude, Even in Tough Times.
14. Give to others in need
What it looks like: Here are a few ways you can give back during this time:
Give to your charity of choice
Surprise a friend or loved one with a Venmo, gift card, or other thoughtful present
Donate blood
Volunteer for an organization in need
Deliver groceries or necessary supplies to those who are sick, quarantined or on their own
How it helps your mental health: Happiness is contagious, especially when it’s powered by altruism. Giving back helps us tap into our higher, more compassionate nature because it reminds us that we’re all connected. When you’re able to help others in need, you transcend the self and feel a connection to something bigger and grander than yourself. Make no mistake: This humility is life-changing and also life-affirming. There’s always something more you can do. All you have to do is step up the plate and give.
15. Reframe your challenges as opportunities
What it looks like: Cognitive reframing—or simply reframing for short—is one of the key elements of cognitive psychology. At its core, the purpose of cognitive reframing is simple: It helps you reevaluate your circumstances to see them in a new light and from a different angle.
Here are some examples from my post, 7 Ways to Turn Any Setback Into Your Comeback:
Original thought: “I don’t know if I’ll ever get past this.”
Reframed thought: “I’m not sure when or how, but I know I’ll get through this.”
Original thought: “I can’t believe this happened to me. Things weren’t supposed to be this way.”
Reframed thought: “This isn’t how I envisioned things happening, but it’s the way things are—and that’s okay.”
Original thought: “How come this always happens to me?”
Reframed thought: “How can I learn from this so I’m prepared if it were to happen again?”
How it helps your mental health: When you challenge your negative thoughts and assumptions, you help yourself see things in a new way. Evaluating the validity of other perspectives is profoundly helpful when you’re struggling mentally. As a core component of psychology, cognitive reframing helps you rise up out of your challenges and see them as opportunities instead. Shifting your viewpoint in this way can help you find your way forward and recognize that things actually aren’t as bad as you thought they were. You simply failed to see the light amidst all the darkness. But the light was there all along. Reframing can help open your eyes to finally see it.
16. Cook more
What it looks like: Is there a dish you’ve always wanted to make but have been too intimidated to try? Is there a baked good you’d rather make at home than pick up at the grocery store? Have you always wanted to make fresh pressed juice from the comfort of your kitchen? Whether you’re a cooking pro or a novice, now’s the time to try those culinary adventures upon which you’ve been meaning to embark.
How it helps your mental health: While we’ve already established that nutrient-dense foods are great for your mental health, cooking is so much more than just the ingredients you use. Cooking is a form of meditation—a way to bring yourself back to the present and be fully in the here and now. Chopping veggies, stirring soups, sautéing meats, blending fruits and more kitchen activities help you step out of your mind and back into the moment instead. The process of cooking has been shown to help improve your sensory awareness, boost focus and relieve stress, among other mental health benefits. I think we can all agree: Cooking is good for the body. But it also satisfies the mind and soul, too.
17. Listen to music
What it looks like: Get out your phone, fire up that bluetooth speaker or turn on that sound system and press play!
How it helps your mental health: Whether you’re revisiting a familiar playlist, checking out a new album or streaming a classic song, music and dancing are great ways to bolster your mental well-being. Studies have repeatedly shown that listening to music has a positive impact on mental health. Here’s a short list of some of the many ways listening to music can help you:
Music reduces stress
Music improves memory
Music helps manage pain
Music can help you sleep better
Music is motivating and inspiring
Music is a means by which to process emotions
18. Have fun
What it looks like: At the beginning of this post, I mentioned how it feels like the coronavirus has robbed us of our collective joy. But, while a valid feeling, it is not objectively true. There are many ways to have fun and conjure feelings of joy while at home! Now more than ever it’s crucial to seek out laughter, comedy and other forms of fun as a coping mechanism. Here are just a few ideas that come to mind:
Watch a stand-up comedy special
Call your funniest friend
Play board or video games
Put a puzzle together
Imitate a TikTok dance routine
Watch a YouTube tutorial
Have a solo dance party
Throw a virtual happy hour
Learn how to make new cocktails or mocktails
Tackle a DIY project
Have a karaoke night at home
How it helps your mental health: Diversions like the ones above can help alleviate stress, reduce mental tension and enhance your overall well-being. Having fun just feels good. It helps to break up the monotony and it also reminds us that life isn’t meant to be so serious all the time. And that reminder is more vital now than ever before.
19. Get some fresh air
What it looks like: Even in the areas that are on lockdown because they’ve been hardest hit by the coronavirus, most folks are allowed to exercise and go on walks outside so long as they maintain social distancing standards of at least six feet from anyone else. While you should avoid being outside unnecessarily for risk of exposing yourself or others to the virus, getting a little bit of fresh air can go a long way for your mental health and well-being.
How it helps your mental health: It doesn’t take a scientist to understand that nature and the outdoors have restorative and healing powers on our bodies and our psyche. Regardless, the science is clear: Being outside has a profound impact for our mental health. Living near green spaces like parks has been shown to decrease incidences of a variety of different diseases and disorders, including cardiovascular disease, respiratory disease, anxiety and depression and more. To avoid feeling cooped up and stir-crazy, get some fresh air and take in the greenery when you can. Just be sure to take all the recommended precautions when it comes to social distancing, wearing masks or other protective gear and washing your hands when you return home.
20. Prioritize self-care
What it looks like: Go ahead: Pamper yourself a little bit! Have a spa day at home. Draw a bath. Light some candles. Have a cup of tea or hot chocolate. Pour a glass of wine. Write in your journal or diary. Curl up with a good book or your favorite movie. Take one night each week and do those things that make you feel relaxed and taken care of.
How it helps your mental health: Affording yourself some moments of comfort amidst so much that’s uncomfortable is not only healthy—it’s necessary. Taking care of yourself on the outside is a great way to help create a bit of calm on the inside because it’s a reflection of the fact that you care enough to treat yourself well. Especially when things feel so hectic and out of control like they do now, it’s important to focus back on what you can do. Self-care is one of those levers that you can pull whenever you feel stressed or overextended. It can help bring you back to center—right when you need it most.
21. Be still
What it looks like: While there are many different forms of stillness, they all share one commonality: Taking the time to sit in silence and turn inward. They include:
Meditation
Mindfulness
Prayer
Quiet self-reflection
Visualization techniques
Chants
Affirmations
How it helps your mental health: Sometimes, the best way to deal with what’s going on around you is to turn inward. Several studies have shown the role that prayer, meditation and self-reflection can have in helping to minimize stress and anxiety, and help individuals cope with challenges in their lives. Bringing your attention to the present moment and surrendering to a higher power are helpful in recognizing that none of us are in this alone.
And that’s one of the most healing realizations of all.
For more mental health content, check out the following:
17 Cognitive Distortions—and 12 Ways to Defeat Them
7 Surprising Facts About Anxiety
SOURCES
How to Protect Your Mental Health During The Coronavirus Pandemic, According to Psychologists
7 Essential Tips for Working From Home During the Coronavirus Pandemic
Learning For Life: Adult Learning, Mental Health And Wellbeing
EDITOR’S NOTE AND DISCLAIMER: I am not a psychologist or licensed mental health professional and this post should be used for background information and educational purposes only. If you are experiencing mental distress, please contact a mental health professional or therapist immediately. If you are considering self-harm, please contact the National Suicide Prevention Lifeline at 1-800-273-8255.