You are not alone: 7 ways to improve your mental health

Despite the silence surrounding the topic, it may surprise you that these struggles are common. One in five U.S. adults experience mental illness each year, according to the National Alliance on Mental Illness (NAMI). Mental illnesses include many conditions, such as mild depression, and situational challenges, such as stress or grief.

Recognizing how common mental health challenges are helps make it easier for us to talk about them without feeling ashamed. Struggling with mental health doesn't mean you're weak—it's just a part of being human – and there are things you can do to help improve how you’re feeling.

Tips to improve your mental health:

1. Take care of your physical health: Physical health includes being physically active and eating healthy. Try making small changes, such as adding a walk to your day several times a week, and take a closer look at your eating habits. Good nutrition helps your body, improves your mood, and decreases anxiety and stress. A good first step towards better health is to make an appointment with your healthcare provider.
2. Connect with others face-to-face: Humans are social creatures, and we do best when we are socially connected. Though it may feel like you’re creating connections with others via social media, the reality is those connections are not the same as the ones you have in person. Some studies even suggest that social media increases levels of anxiety and depression in some people. So, keeping up with your face-to-face connections and valuing the depth of those relationships is important.
3. Develop coping skills: Coping skills are the ways we deal with stressful situations. Work with a mental health professional to find practices you can try when you’re feeling anxious and stressed. Examples of coping skills include deep breathing exercises, guided imagery, and changing your focus of attention.
4. Explore relaxation techniques: Relaxation techniques can promote mental well-being. Relaxation techniques include meditation, yoga, guided imagery, and journaling. Explore different methods and find the one that works best for you. Then, practice the technique consistently to experience the full benefits.
5. Practice gratitude: Studies have consistently shown that people who regularly practice gratitude report higher happiness and life satisfaction levels. By savoring the positive aspects of life, we experience greater overall well-being. Incorporating gratitude into daily life can be as simple as keeping a gratitude journal, expressing appreciation towards others, or taking a moment each day to reflect on the things you're thankful for. Cultivating a mindset of gratitude takes practice, but the benefits for mental health are well worth the effort.
6. Improve your sleep: Quality sleep and good mental health go hand in hand. Prioritizing healthy sleep habits, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and creating a comfortable sleep environment, is essential for promoting good mental health and overall well-being. If sleep problems persist or significantly impact daily functioning, it's important to seek support from a healthcare professional.
7. Get creative: Art therapy is the idea that people can feel better via their own artistic expression. Art therapy for your mental health includes any engagement that allows you to relax and enjoy the process. It might include card-making, pottery, painting or any number of other activities.

Interacting with art also provides a positive and lasting effect on mental health. Visiting art museums has been shown to decrease systolic blood pressure and self-reported measures of stress. Examples of interacting with art include viewing art online or in-person, listening to your favorite music, and reading.

You can read more about how Sentara Martha Jefferson Hospital in Charlottesville, VA, offers a healing environment for patients and visitors through its display of local artists’ works.

If you or someone you know is struggling or in crisis, help is available. Call or text 988, or chat 988lifeline.org to reach the 988 Suicide & Crisis Lifeline.

Make an appointment with a health care provider to take the first step towards improving your mental health. You can also learn more about Sentara Behavioral Health services in your community.