Many individuals experience mental health issues throughout their lives. Taking proactive steps, from exercise and mindfulness to therapy and support groups, can help to optimize mental health.

About 1 in 5 adults in the United States experience mental illness every year.

There is a wide range of methods for improving and maintaining mental health. Exercising, sleeping well, and socializing can all boost mental health. Getting professional mental health support is also an effective option for many individuals.

This article reviews ways to improve mental health. Read on to learn more.

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Prioritizing physical activity is an effective way to improve mental health. A 2023 study found that even short periods of exercise can dramatically improve a person’s mental health. Researchers noted that physical activity reduced symptoms of depression, anxiety, and postpartum depression.

Regular exercise can increase energy levels, improve mood, and reduce depression. The Physical Activity Guidelines for Americans recommends adults get at least 150 minutes (2.5 hours) of moderate physical activity each week.

Examples of effective ways to incorporate physical activity include:

  • cardiovascular exercise
  • outdoor activities
  • yoga

Mental health resources

Visit our dedicated hub for more research-backed information and resources on mental health and well-being.

Speaking with a mental health professional can also help improve mental health. Some benefits of therapy may include:

  • recognizing and changing negative thought patterns
  • learning how to better manage stress
  • receiving emotional support
  • improving interpersonal skills to enhance relationships

Approximately 75% of people who go to therapy experience mental health benefits. Therapy can both address immediate problems and identify long-term strategies to improve mental health. Speak with a mental health professional to learn more about available options.

Research has shown that social connectedness is an important part of mental health.

Individuals who become socially isolated may have a higher risk of developing health problems such as depression, heart disease, and cognitive decline. Connecting with others can improve overall health and reduce the risk of certain mental health conditions.

Volunteering may be an option for socializing in a low pressure environment. Nursing homes, soup kitchens, and nonprofit youth organizations are examples of places that may need volunteers.

Other options for connecting with others include playing on a local sports team, joining a book club, or taking cooking classes.

Living with high stress levels can worsen the symptoms of anxiety or depression. Taking short breaks throughout the day may help reduce stress and improve mental health.

The Mental Health Foundation notes that identifying the causes and signs of stress can also help reduce high stress levels. Identifying stressors is the first step to finding ways to manage them. Learning the signs of stress, like muscle tension or headaches, is also helpful. Managing stress early can reduce the chance of a negative impact on mental health.

The United Kingdom’s National Health Service (NHS) notes that learning new skills can improve self-confidence and boost mental health. Pursuing a new interest can also help create a sense of purpose and drive.

For example, a DIY home project is a great way to learn new skills in a familiar environment. Building a dog house or repainting a bedroom are both examples of skill-learning opportunities. Taking local cooking classes, mentoring, or learning a new sport may also help improve mental health.

Mental health problems often affect sleep quality. Research has shown that sleep disturbances are common among people with mental health conditions, such as:

  • depression
  • substance use disorder
  • anxiety
  • behavior disorders

According to Mind, improving sleep habits can reduce the symptoms of a range of mental health conditions.

To improve sleep, it can be helpful to set aside time to relax before bed. Turning off phone or television screens, listening to calming music, or taking a warm bath are all examples of ways to relax before bed to help improve sleep.

»Learn more:8 ways to improve sleep

Research shows that art can help with processing emotions and managing mental health conditions. According to the Mental Health Foundation, getting creative can also improve confidence and reduce the symptoms of anxiety and depression.

Some individuals may enjoy learning a new instrument or joining a local choir. Spending time drawing or painting can also help get the creative juices flowing. Photography, sewing, and creative writing are other possible avenues for creative expression.

There are many ways to manage mental health individually and with community support. But in certain cases, it may be necessary to speak with a healthcare professional.

Individuals with a mental health condition may experience:

  • a sense of hopelessness
  • little or no pleasure in favorite activities
  • tiredness
  • sleep disturbances
  • weight changes
  • suicidal thoughts

Anyone experiencing these symptoms may want to consider speaking with a mental health professional if they do not improve.

Help is out there

If you or someone you know is in crisis and considering suicide or self-harm, please seek support:

  • Call or text the 988 Lifeline at 988 or chat at 988lifeline.org. Caring counselors are available to listen and provide free and confidential support 24/7.
  • Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free and confidential support 24/7.
  • Not in the United States? Find a helpline in your country with Befrienders Worldwide.
  • Call 911 or your local emergency services number if you feel safe to do so.

If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.

If you’re not in the same household, stay on the phone with them until help arrives.

There are many options for treating mental health naturally. Exercise can boost mood and reduce mental health symptoms. Learning new skills, engaging with other people, and improving sleep quality can also help. Speak with a mental health professional to learn more.

Positive mental habits are those that support improved mental health. They may include positive self-talk or solution-oriented thought patterns.

Negative thoughts are a typical part of life, and they are not necessarily a sign of a mental health condition. Learning to emphasize positive thoughts and solutions to everyday problems may take time. But improving mental habits is crucial for supporting mental well-being.

Many people experience mental health conditions at some point in their lives. Taking steps to improve mental health can help prevent and treat these conditions.

Exercising regularly, speaking with a therapist, and connecting with others can all help support mental health. Giving back to the community through volunteering or exploring creative projects can help uncover a sense of purpose and inspiration.

In certain situations, individuals may need professional support to improve their mental health. Anyone experiencing new or worsening mental health symptoms should speak with a mental health professional.