Your Mental Health is Also Wealth
Taking Care of Your Mental Health
Mental health affects every part of life: relationships, work performance, creativity, decision-making, and physical health. Prioritizing mental well-being is not a luxury — it’s essential. This article outlines practical, evidence-based strategies to maintain and improve mental health, signs that you may need extra help, and how to build a sustainable self-care routine.
Why mental health matters
Influences daily functioning: Cognitive clarity, emotional regulation, and resilience depend on mental health.
Impacts physical health: Chronic stress and unmanaged mental illness can increase risks for heart disease, sleep disorders, weakened immunity, and other conditions.
Shapes relationships and productivity: Emotional stability supports better communication, conflict resolution, and focus at work or in entrepreneurship.
Daily habits that support mental health
Prioritize sleep
Aim for consistent sleep and wake times; most adults need 7–9 hours.
Create a wind-down routine: limit screen time 60–90 minutes before bed, avoid heavy meals and caffeine late in the day, and make your bedroom dark and cool.
Treat sleep problems early — persistent insomnia increases risk for anxiety and depression.
Move regularly
Aim for at least 150 minutes per week of moderate activity or 75 minutes of vigorous activity, plus strength training twice weekly.
Even short walks, stretching breaks, or standing up every hour can improve mood and concentration.
Exercise releases endorphins and supports better sleep and stress management.
Eat balanced meals
Focus on whole foods: vegetables, fruits, lean proteins, whole grains, legumes, healthy fats.
Regular meals and balanced blood sugar help stabilize mood and energy.
Limit excessive alcohol and refined sugars, which can worsen anxiety and depressive symptoms.
Practice stress management
Learn simple relaxation techniques: deep breathing, progressive muscle relaxation, or 5–10 minutes of mindfulness meditation.
Break tasks into smaller steps and set realistic deadlines to reduce overwhelm.
Use time-blocking and prioritized to-do lists to create predictability in your day.
Build social connections
Maintain relationships with friends, family, and peers. Social support buffers stress and promotes resilience.
If you feel isolated, consider joining a group, class, volunteer organization, or a professional network.
Share small, honest updates with people you trust; meaningful connection matters more than quantity.
Set boundaries and manage workload
Learn to say no and set limits on work hours and availability.
Schedule downtime and treat it as essential, not optional.
For entrepreneurs and managers: delegate tasks, automate where possible, and create predictable routines.
Cultivate purpose and meaningful activities
Engage in hobbies or side projects that bring joy and a sense of accomplishment.
Reflect on values and align daily actions with what matters most.
Volunteering and helping others can boost mood and broaden perspective.
Practice cognitive self-care
Challenge negative thoughts with evidence and balanced perspectives.
Use journaling to track moods, identify triggers, and notice progress.
Learn problem-solving techniques and cognitive behavioral strategies to change unhelpful thinking patterns.
Recognize when you need extra help
Watch for persistent changes lasting weeks: prolonged sadness, helplessness, irritability, excessive worry, or loss of interest.
Notice physical or cognitive signs: difficulty concentrating, major appetite or weight changes, sleep problems, fatigue, or slowed thinking.
If you experience thoughts of harming yourself or others, seek immediate help from emergency services or a crisis hotline.
Options for professional support
Primary care providers can evaluate medical causes and prescribe treatment or refer to specialists.
Psychotherapy (talk therapy) is effective for many conditions: cognitive behavioral therapy, interpersonal therapy, and other modalities.
Psychiatric care can include medication when appropriate; a combined approach (therapy + medication) often yields the best outcomes.
Peer support groups and community mental health resources can provide ongoing help at lower cost.
Creating a sustainable mental health plan
Assess your current state: note daily habits, stressors, and supports.
Choose 1–3 small changes to start (e.g., consistent bedtime, two 20-minute walks per week, one social activity).
Track progress for a few weeks and adjust as needed.
Build a toolkit: relaxation exercises, emergency contacts, professional providers’ info, and trusted friends.
Revisit goals quarterly to ensure your plan fits changing needs and life stages.
Addressing stigma and seeking help
Mental health struggles are common and treatable. Reframing help as proactive self-care removes shame.
Employers and leaders can create supportive environments by promoting flexible schedules, mental health days, and access to resources.
Normalizing conversations