10 Strategies for Better Mental Health
Maintaining good mental health is not about being happy all the time. Rather, it is about building the skills and supports that help us navigate life’s ups and downs. Whether you’re a student managing school stress, a parent juggling multiple roles, or a teacher trying to balance your own needs with those of your students, small daily habits can make a meaningful difference.
Below are ten strategies I recommend for improving and maintaining mental well-being.
1. Prioritize Consistent Sleep
Sleep is one of the most powerful mental-health regulators. Research consistently shows that poor sleep increases risk for depression, anxiety, and attention problems, while adequate sleep improves emotional regulation, learning, and resilience.
Tips:
Aim for 7–9 hours per night for adults and 9–11 hours for school-aged children.
Keep a regular bedtime and wake-up time, even on weekends.
Power down screens an hour before bed, as blue light suppresses melatonin production.
Try calming pre-sleep routines like reading, stretching, or journaling.
If sleep problems persist, a consultation with a behavioral sleep specialist or psychologist can help identify deeper causes such as anxiety, ADHD, or circadian rhythm issues.
2. Move Your Body Every Day
Exercise is often called “nature’s antidepressant.” Regular physical activity boosts endorphins, supports neurogenesis (the growth of new brain cells), and reduces stress hormones such as cortisol. Just 75 minutes of moderate exercise per week can significantly reduce depressive symptoms.
You don’t need a gym membership.
A 20-minute walk outdoors, dancing with the kinds in your kitchen, or gentle yoga can have measurable effects.
Encourage children to move through play, including bike rides, visiting playgrounds, or participating in sports.
If motivation is low, pair exercise with something enjoyable such as music, a friend, or a podcast. And make sure to set small, achievable goals.
3. Eat for Brain Health
Nutrition plays a crucial role in mood and cognitive function. Diets rich in whole foods such as fruits, vegetables, lean proteins, and omega-3 fatty acids are associated with lower rates of depression and anxiety.
Practical steps:
Add more color to your plate. Different colors of food signal different nutrients.
Incorporate omega-3 sources such as salmon, walnuts, and flaxseed.
Limit ultra-processed foods and sugary drinks, which can cause energy spikes and crashes.
If your child struggles with picky eating or sensory sensitivities, a registered dietitian familiar with neurodevelopmental differences can help make balanced nutrition attainable.
4. Practice Mindfulness and Relaxation
Mindfulness (i.e., paying attention to the present moment without judgment) has been shown to reduce stress, anxiety, and rumination. Studies consistently demonstrate that mindfulness-based interventions improve emotional regulation and resilience across age groups.
Simple ways to begin:
Try 5 minutes of deep breathing or guided meditation daily.
Use apps like Headspace or Calm for structure.
Encourage kids to “check in” with their bodies. How fast is my heart? What am I feeling right now?
You do not need to “empty your mind.” The goal is awareness, not perfection. Even a few mindful moments between classes or meetings can reset your nervous system.
5. Strengthen Social Connections
Humans are wired for connection. Social isolation is one of the strongest predictors of mental-health decline, while supportive relationships can assist with stress and trauma.
Ways to nurture relationships:
Schedule weekly check-ins with family or friends.
Join a club, parent group, or volunteer organization that shares your interests.
Teach children to identify safe people they can talk to when upset.
If you find yourself withdrawing from others, that is often an early sign of depression or burnout. Reaching out to others, even when it feels hard, is a sign of strength.
6. Limit Screen Time and Digital Overload
Technology keeps us connected, but constant exposure to social media, news, and notifications can elevate anxiety and reduce self-esteem. Reducing social-media use by just 30 minutes per day can improve mood and sleep in young adults.
Healthy digital habits:
Set “no-phone zones” during meals or before bed.
Encourage tech-free hobbies such as art, reading, or outdoor play.
Curate your feeds to include positive, educational, or inspiring content.
Also, modeling positive digital use at home can help children learn that devices are tools not sources of identity or validation.
7. Build Emotional Awareness
Recognizing emotions is the first step to managing them. Many children (and adults) experience “emotional flooding” because they have not been taught to name and regulate feelings. The ability to label emotions can actually decrease their intensity.
How to practice:
Pause and name what you’re feeling: “I’m frustrated,” “I’m disappointed,” “I feel anxious.”
Help kids use an emotion chart or color zones (blue = sad, red = angry, green = calm).
Encourage journaling or art to express complex emotions.
When emotional literacy becomes part of daily life, it strengthens empathy, communication, and self-control.
8. Seek Professional Support When Needed
Despite greater awareness, the stigma around mental health keeps many people from seeking help. Therapy is not just for crises; it is for growth, learning, and prevention.
When to consider professional help:
Persistent sadness or worry lasting more than two weeks
Changes in sleep, appetite, or motivation
Decline in academic or work performance
Social withdrawal or irritability
A licensed psychologist or counselor can provide effective support such as cognitive-behavioral therapy (CBT) or EMDR for trauma. For children, collaboration between parents, teachers, and clinicians ensures that support extends across settings.
If you are unsure where to start, begin with your primary-care provider or school psychologist. They can connect you with trusted local resources.
9. Develop a Growth Mindset
A growth mindset (i.e., the belief that abilities can improve with effort) reduces stress and promotes persistence. When students view challenges as opportunities to learn rather than evidence of failure, they show higher motivation and resilience.
Ways to foster this mindset:
Replace “I can’t” with “I can’t yet.”
Celebrate effort not just results.
Reframe mistakes as data for learning.
Parents can model this by sharing their own struggles and how they overcame them. Over time, this mindset strengthens self-esteem and buffers against anxiety and perfectionism.
10. Create Daily Routines and Purpose
Structure provides predictability, something our brains crave for safety and calm. Unstructured time, especially for those with ADHD or anxiety, can increase stress. Routines help anchor the day, reduce decision fatigue, and promote healthy habits.
Consider:
A morning routine (wake up, stretch, eat breakfast, plan your day).
Evening wind-down rituals to signal rest.
Setting small daily goals tied to values: helping others, learning something new, or creative expression.
Purpose also matters. Having a sense of purpose predicts better mental and physical health outcomes across the lifespan. Even small acts such as volunteering, mentoring, or pursuing hobbies can lead to increased motivation and joy.
You do not need to tackle all ten strategies at once. Start with one or two that feel doable. For many people, improving sleep or adding movement provides the fastest emotional lift. For others, social reconnection or mindfulness may feel most restorative.
What to Do Next
If you or your child is struggling with mood, focus, or stress, consider the following steps:
Track patterns: Keep a brief daily log of sleep, mood, and stressors.
Talk openly: Normalize conversations about emotions at home and school.
Consult professionals: A licensed psychologist or therapist can provide targeted strategies and assessment if needed.
Revisit progress every few weeks and adjust routines as life changes.
Mental wellness is not a finish line; it is an ongoing process of awareness, balance, and connection. The more we integrate these habits into daily life, the more resilient we become when challenges arise.