Did you know that every year, 1 in 5 adults experiences at least one mental health condition?

We are living in a world that never stops. There is always something seeking our attention—endless expectations, social media, relationships, career pressure, the desire to be approved, and the list goes on. We keep jumping from one thing to another, and along the way, we stop paying attention to ourselves.

Over time, stress and anxiety quietly build up until one day they bring up mental health conditions like depression, panic attacks, and emotional breakdowns.

I have been there, and I know very well how it feels.

I used to get overwhelmed, and small things could affect my mental state so easily. Over time, I learned to take charge of my thoughts.

In this article, I’ll share 18 life-changing habits for improving mental health and building a positive mindset that will help you gain better control of your thoughts and emotions.

18 powerful habits for improving mental health

1. Use Simple Stress-Relief Techniques

When we talk about improving mental health, managing stress always comes first. Most of the times we think we’ll pay attention to our wellbeing when we find a free moment, but in reality, those moments rarely appear, and stress keeps building quietly until it reaches a breaking point. That’s why it’s important to incorporate quick stress-reducing techniques into everyday life to keep stress under control.

You can just do a short mindful breathing practice or a short meditation session. You can try this Guided Meditation and breathing tool. Only 10 minutes of this meditation will significantly ease stress, calm your mind, and help to prevent stress from building up.

2. Maintain a Daily Journal

Writing a daily journal is a simple yet powerful tool for improving mental health. It helps you process your emotions, gain control over your thoughts, and become more aware of what’s affecting your mood and energy. To make this habit easier and more intentional, try this Daily Journal. It’s thoughtfully designed with guided prompts, open-ended questions, and wellness trackers that help you reflect on gratitude, monitor your moods, and acknowledge small daily wins—so you have a structured way to reflect on your thoughts.

3. Practice Mindfulness

We live in a time when our minds are constantly pulled around by thoughts. Mindfulness helps you to cut through the noise and brings your attention back to the present. It will help you to acknowledge the root of your stressors and guide your thoughts and emotions instead of being driven by them.

4. Be Kind to Yourself 

We’re often our own harshest critics!

We all make mistakes, and that’s what makes us human. When you’re too hard on yourself, you will be scared to move forward. The people who succeed aren’t those who never fail—they make mistakes, they learn, and come back stronger.

So next time, when you feel bad about yourself, just think, “Would you be so hard on someone you care about?” If the answer is no, then ​​remind yourself that you deserve the same love and compassion you freely give to others.

5. Practice Gratitude

When you practice gratitude, you start noticing the good things around you, and you appreciate what you already have in your life, instead of what’s missing.

Practising gratitude helps to boost positive emotions, improve mental health, strengthen relationships, and build resilience. It also helps to be more mindful and live in the present moment. 

6. Find Your Purpose

Life without a purpose is like riding a boat without a rudder. When you know what you’re doing and why you’re doing it, your journey becomes clearer.

Having a clear purpose helps you decide what truly deserves your energy and what aligns with your values. It could be as simple as taking care of yourself and your family, creating something meaningful, helping others or doing something that attracts you. 

7. Set Realistic Goals and appreciate every tiny win

Big goals apparently feel exciting, but setting unrealistic goals can only bring stress and frustration. When your goals align with your priorities and your abilities, you feel motivated instead of overwhelmed. Instead of trying to tackle everything at once, focus on small, doable actions. Celebrate every little achievement, and adjust your plan when needed. This will help you stay motivated and keep you moving forward. Remember, Growth Is Quiet, but every little success is a win.

8. Don’t Push Over Things You Can’t Control

One of the biggest causes of mental stress is trying to control things that are simply out of your hands. The harder you push against reality, the more you will feel drained. Accepting what you can’t control isn’t weakness; it’s an emotional strength. You can give your best effort, and what is meant for you will come. If it doesn’t, you’ll still know you tried the best, and through that journey, you learned, and that’s how you grow. Either way, nothing is wasted.

9. Stop Negative Self-Talk

Negative self-talk is one of the biggest barriers to improving mental health. It keeps you trapped in a cycle of negativity, stress and doubt. Simply changing the way you think and speak to yourself can change your whole perspective on life.

Instead of thinking something like,→ “Why does no one like me?”  think like→ “I can’t control what others think. I can only do my best and know I gave my effort.”

10. Learn to Say No and Establish Healthy Boundaries

Saying yes to everything and everyone may seem kind, but when it comes at the cost of your mental peace, it’s essential to learn to say no and set boundaries. Not everyone around you is a well-wisher or has a positive impact on your life. Set boundaries, decide who you will allow and who you will not, to interfere with your peace. 

Protecting yourself from negative impacts isn’t selfish; it’s necessary for preserving your energy and improving mental health. Some People Are Simply Not Worth Your Energy — Accept It and Move Forward.

11. Prioritise Sleep and Healthy Eating

A healthy body equals a healthy mind, and there’s no alternative to good sleep and balanced eating when it comes to protecting both your physical and mental health. Lack of sleep and poor eating habits don’t just affect your energy—they directly impact your mood, focus, and ability to handle stress. That’s why prioritising quality sleep and healthy food isn’t optional; it’s the foundation for improving mental health and well-being.

12. Make a Self-Care Routine

In the race of life, we often forget to take care of ourselves. Self-care is a commitment to prioritising our health, well-being, and happiness. 

Research shows self-care practices can:

• Reduce stress and calm your nervous system
• Increase emotional stability and resilience
• Improve focus, clarity, and energy levels
• Protect you from burnout and long-term mental fatigue

When you take care of yourself first, you don’t fall behind—you become stronger. You perform better in every aspect of your life and handle life’s challenges with strength.

13. Stay Physically Active

When we engage in physical activity, our body releases happy hormones like dopamine, reduces stress hormone cortisol and boosts oxygen supply to the brain. Research shows that people who are physically active tend to have better mental health and emotional well-being. Physical movement doesn’t have to mean spending hours at the gym—even a gentle stretching or short workout at home can make a huge difference.

14. Practice yoga

All forms of physical activity help boost mood, but yoga is more than just a workout. Research shows that yoga can be highly effective in easing symptoms of anxiety, depression, and post-traumatic stress disorder (PTSD). Yoga combines physical postures, breathing exercises, deep relaxation, and meditation, all of which activate the parasympathetic nervous system—the body’s natural calming response. This process also increases levels of GABA, a brain chemical that supports a better mood and helps reduce anxiety.

Keep a foldable yoga mat so you can carry it easily. Whether you’re practising yoga or doing a quick stretch, a comfortable yoga mat will make your routine more inviting.

15. Spend time outside

Spending time in nature is one of the simplest ways to calm your nervous system and reduce stress. Simply a short walk in a nearby park or sitting in your garden can help clear your mind and boost your mood. 

Or spend some time in your favourite café, library, or a place you feel connected to; this will give you a break from your usual routine.

16. Maintain Social Connections and help others.

Mental well-being is about feeling good about yourself and the world around you. Having strong social connections gives you a sense of belonging, purpose, and fulfilment. It means having people you can share your thoughts and experiences with, and who can offer emotional support when you need it. These connections will help you feel understood and strengthen your overall mental wellness.

17. Avoid bad habits

We all have habits we’re not proud of. The real question is whether those quick hits of pleasure—like excessive screen time, overeating, smoking, or drinking—are damaging your mental well-being. If they are, it’s time to make a change. I know breaking a habit isn’t easy. I’ve struggled with habits that made me feel low, and what really helped me to get through those was the book Atomic Habits. It helped me to take small, consistent steps and cut back on what was holding me back, and over time, it made a real difference.

18. Consider Taking Supportive Supplements

Our brain and body need certain vitamins and minerals to function properly, but we don’t always get enough from food alone, which can affect mental health. Incorporating some essential supplements can help fill these gaps.

Here are some supplements that help improve mental health conditions-

• Magnesium Glycinate– It’s a key building block for serotonin, the chemical that calms the nervous system. It also improves memory and focus, reduces anxiety and muscle tension. If you take it every night before bed, it will significantly improve your sleep.
• Omega‑3 fatty acids (fish oil) – It supports brain function by reducing neuroinflammation that helps to improve mood, reduce symptoms of anxiety and depression, and support memory and focus.
• Vitamin D3 – Vitamin D is crucial for the immune system, and if you are not exposed to sunlight, you must take supplements. It is also important for mood and emotional balance. Lack of vitamin D causes fatigue, low mood, and depression.
• B‑vitamins (B6, B12, Folate)– Bs produce serotonin, dopamine, and norepinephrine, the brain chemi­cals that support mood, motivation, and pleasure.
• Probiotics – Probiotics help maintain a balanced gut microbiome, that boost serotonin production, which is related to stress and anxiety.

Personally i prefer to take a multivitamin that has all of these in a balanced daily dose. It helps my mental health and keeps my hormones balanced.

In addition, I take an ashwagandha supplement, which is an ancient herb that is used to improve mental health. It has significantly improved my sleep andhelped me manage my anxiety. Just a note: if you’re taking other medications or have health conditions, always check with a doctor first.

Concussion

Mental health is more than just a psychological state. It’s about everything that defines us, from physical health to finances and relationships. The reality is that life will have its ups and downs, and to cope with the challenges and bounce back, you need a strong and resilient mindset. These practical habits will help you feel more emotionally balanced, strengthen your mindset, and regain a sense of control in your daily life.

Remember, improving mental health and building a strong mindset doesn’t happen overnight; it’s about developing simple, consistent habits.

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