Many adults in the United States struggle each day to manage their mental health. Mental health that is not properly managed can impact your social as well as professional life. However, managing your mental health is important to helping you live out a happy, productive life.

Here are self-care techniques that can help you better manage your mental health.

Make Time For Family and Friends

Making time for family and friends can be a key part of improving your mental health. Studies show that spending time with family and friends can improve your psychological well-being, with one study finding that people have a greater sense of purpose when they are regularly involved with loved ones. Relationships with family and friends have also been found to help reduce stress because people with strong social networks are more likely to talk about their problems.

Some ways that you can spend more time with family and friends include:

• Plan a family movie night
• Have the family enjoy a picnic at the park
• Make dinner together
• Go for a neighborhood walk
• Spend time volunteering for a cause together
• Put up seasonal decorations together
• Invite relatives over for a barbecue
• Work on crafts together
• Solve a long puzzle
• Have a family karaoke night
• Go cheer on your favorite team at a game

Make time for hobbies

Hobbies are one way that many people find passion and meaning throughout their day. Much research has been done linking hobbies and mood, with one study showing that 75% of participants who engaged in drawing had lower cortisol levels than those who did not. Another study in New Zealand found that those who engaged in creative hobbies had an improved sense of wellbeing.

Here are some ways you can make more time for hobbies:

1. Sign up for a class.
2. Join a group that engages in your hobby. You can find many groups online or in your local community.
3. Find activities that you look forward to every day, and will naturally work on.
4. Spend less time watching television, browsing the internet, or playing video games to engage in your hobby.
5. Set aside 30 minutes to engage in your hobby.

Exercise

Scientific research has found that exercise and mood are linked to one another. 23 studies were analyzed, and it was found that exercise can have many of the same effects as antidepressant drugs. The effects of exercise were found to be more immediate than other methods for treating depression.

Here is a list of easy exercises you can do for 30 minutes a day to improve your mood:

• Walking
• Running
• Jump Rope
• Tai Chi
• Yoga
• Swimming
• Biking
• Dance
• Boxing

Find Time to Relax

We all live busy lives – many of us have jobs, school, and other home obligations. This can make it challenging to find time to relax, especially when it feels like there is always something going on in your life.

However, finding time to relax can help improve your mental health. It can give you a chance to recharge and help you find new ways to tackle the day. Here are some tips to help you find time to relax:

• Give yourself an hour a day with no distractions or obligations
• Create family time where everyone spends time together without work or school obligations
• Give yourself small breaks between work and other obligations
• Try to manage guilt surrounding relaxation and free time

Get Enough Sleep

Did you know that getting enough sleep can protect your mental health? Sleep deficiency is linked to trouble with coping and managing your emotions, as well as a reduction in problem-solving and memory skills.

A lack of sleep can make dealing with mental health problems difficult. It’s been found REM (rapid eye movement) helps the brain process emotional information, including positive memories.

Some ways you can get more sleep each night include:

• Going to bed at the same time every night
• Reducing your exposure to blue light at night
• Making sure your bed is comfortable
• Use earplugs to close out noise
• Avoiding drinking caffeine before bed
• Making your bedroom dark and quiet

Practice Meditation Techniques

Did you know that meditation techniques can help reduce feelings of stress? Meditation has been widely studied as a natural way to reduce stress because it helps people slow down and focus on one thing. Some of the benefits of meditation include:

• Giving you a new perspective
• Reducing negative thoughts and feelings
• Allows you to slow down and be more patient
• Lowers heart rate and blood pressure
• Helps improve self-awareness

There are meditation techniques that are self-guided with others that involve the use of an instructor or voice. You can also download meditation apps designed to help give you daily meditation routines and advice on how you can improve your meditation skills.

Practice Gratitude

Another way you can improve your mental health is by practicing gratitude. Thinking about the people, places, and things you are thankful for can help you focus on positive memories and experiences rather than negative lines of thought.

Some ways you can practice gratitude:

• Spending 5 minutes in the morning writing down what you are thankful for
• Telling people “thank you” for the things they do
• Practice positive thinking
• Write thank you notes
• Say what you are thankful for before a meal
• Spend time in prayer at church being thankful for different aspects of your life

Eat healthy

Did you know that food and your mood are connected? According to research, those who eat healthier diets are less likely to experience depression. One study found that the Mediterranean diet was one of the diets that are least likely to experience depression.

Ways to eat healthier to improve your mood include:

• Aim to make half your plate fruits/vegetables
• Avoid eating when you are bored
• Limit processed foods, junk foods, and sweets
• Aim to eat 3 meals a day
• Limit sodas and other sugary drinks

Find Meaning in Volunteering

Another way you can improve your mental health is by finding a cause you care about. Volunteering is a great way to contribute to society and help you work towards a purpose you feel passionate about.

Here are some ways you can get started volunteering today:

• Start a donation box at your workplace for a local food pantry
• Reach out to local organizations and ask them to donate your time
• Look for opportunities to give back at your local churches
• Talk to family members and friends to ask for opportunities
• Participate in local fundraisers

Get Professional Help If Needed

If you find that you’re having a hard time handling your mental health on your own, it might be time to get a professional diagnosis. A doctor will have the tools to ask you questions and give you a professional diagnosis. They may be able to recommend therapy options or medications if they find that you need assistance to treat a mental health condition.

Some tips when getting professional help:

• Be open to a diagnosis. It can be challenging to accept that you might have a mental health condition, but your doctor will be able to give you the tools needed to tackle it.
• Go with a family member. It might be hard to take the first step and see a professional, but a loved one can come along to help make the process easier.