Mental Health Awareness Week, from Oct. 6 to 12, is a reminder that prioritizing your well-being goes far beyond inspirational quotes or quick fixes. Well-meaning advice like “Think positive thoughts” or “Try working out” can feel dismissive when you’re struggling, oversimplifying the effort needed to improve your mental health from within.
Genuine healing requires you to embrace practical, evidence-based strategies and adopt consistent mental health activities to support your emotional balance and resilience.
1. Practice Mindfulness Meditation
Mindfulness helps you stay in the present moment instead of ruminating on the past or worrying about the future. Research shows that regular meditation can reduce stress, improve concentration, and even change your brain’s structure in ways that promote calm and emotional regulation.
Try this: Start with five minutes a day of sitting quietly and focusing on your breath. Don’t get frustrated when your mind wanders. Instead, gently bring your attention back to your center. Guided meditation can be an excellent starting point if you have trouble concentrating.
2. Use Breathing and Grounding Exercises
Your body’s stress response may kick in before you realize it, causing your anxiety to spike and your thoughts to spiral. Slow, deep breathing tells your nervous system that you’re safe and can reverse an overactive fight-or-flight response.
Try this: Inhale for four seconds, hold for seven, then exhale for eight. Pair this with grounding exercises like naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It’s a simple, effective way to bring yourself back to the present.
3. Move Your Body
Physical activity is a tried-and-true way to support your mental health. Exercise releases endorphins, stabilizes mood, and helps you sleep better. You don’t need an intense workout – a light series of yoga stretches or a quick bodyweight circuit counts. If you’re in recovery, movement can also help you reconnect with your body in positive ways and rebuild confidence in your physical strength.
Try this: If you’re new to exercise, choose a form of movement that feels enjoyable and approachable. For example, you could commit to taking a daily 10-minute walk outdoors, gradually increasing your time and intensity as your fitness level improves. It doesn’t matter what you pick, provided it’s something you can stick with.
4. Spend Time Outdoors
Sunlight and fresh air can do wonders for your mood. Exposure to natural light boosts vitamin D and serotonin, which influence your emotional health, regulate your sleep cycle and reduce depressive symptoms. Even a few minutes of sunlight in the morning can reset your internal clock and help you feel more energized throughout the day.
Try this: Step outside for at least 15 minutes a day. If possible, make it part of a routine – sip your morning coffee on the porch, take work meetings outside, or end the day with a calming sunset walk.
5. Journal With Intention
Writing down your thoughts allows you to process emotions and recognize patterns. Journaling can be a form of self-therapy, helping you track progress and identify triggers.
Try this: Before bed, jot down three things you’re grateful for and one thing you learned about yourself. Over time, you’ll start to notice shifts in how you think and feel.
6. Work With a Therapist
Some challenges require professional guidance. Therapy provides a safe environment to explore your emotions, set goals, and develop coping tools tailored to your needs.
Try this: If you’re unsure where to begin, schedule an initial consultation to explore your options. Write down a few topics you’d like to discuss – like stress management or relationship struggles – to guide your first session.
7. Connect With Others
Isolation can worsen depression and anxiety symptoms. Human connection – whether through support groups, volunteering, or reconnecting with loved ones – helps you feel less alone. Building a support network also strengthens accountability and motivation to keep going when things feel hard.
Try this: Contact a trusted friend and ask if they have time to chat, even if it’s brief. You can also join a community class, support group, or recovery meeting to connect with others who understand your experience.
Healing Is a Daily Practice
At NEM Recovery, we offer integrated mental health care alongside residential addiction treatment, recognizing that emotional wellness is a cornerstone of lasting recovery. Improving your mental health doesn’t require perfection – only persistence.
If your well-being has suffered due to addiction or chronic stress, we’re here to help you rebuild balance and rediscover peace. Reach out today to learn more about our evidence-based programs in beautiful Laguna Beach.