Step-by-Step Mental Health Checklist: What to Do When You're Struggling With Mental Health by 30Seconds Mom

Looking after yourself is so important. We all need to balance our physical, mental and emotional well-being on a daily basis. Whether it's exercising, eating well or talking to a professional about your problems, maintaining your health and well-being may be crucial for success in life.

Mental health includes emotional, psychological and social well-being. It is more than the absence of a mental illness – it's essential to your overall health and quality of life. Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.

Here is a step-by-step guide with suggestions on what to do when you're struggling to cope with your mental health. It covers self-care strategies like doing small amounts of exercise, staying hydrated, getting enough sleep, eating healthy meals, staying connected to friends and loved ones and trying a relaxing activity. 

1. Exercise

It's incredibly important to get regular exercise. You don't have to engage in high-impact, strenuous exercises such as running, martial arts or intense cardio every day to stay well. In fact, gentle but consistent exercise can be a great way to stay fit and boost your mental well-being. Some good options for this include swimming, walking, yoga, Pilates or some gentle, lightweight training. Water aerobics is also an excellent option. Exercising a few times a week may help you reap the benefits of regular physical activity.

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Exercise has incredible benefits for mental health. The endorphin rush alone can make you feel great. Long-term physical activity is linked to improved quality of life and mental well-being. Even if it’s just walking for 30 minutes, some exercise during the day is better than nothing at all.

2. Eating Well and Regularly 

Another essential part of looking after your mental health when you’re struggling is to maintain a healthy diet and make sure to eat consistent meals. This can be tricky if you work full time, where it is oh-so-tempting to grab quick and easy processed meals or junk food. But to maintain mental health and well-being, it's important to be conscious of what you put into your body.

It can be helpful to avoid overly sweet, salty and sugary food unless it is a special treat once in a while. Instead, prioritize a diet consisting of lots of grains, nuts, vegetables, fruit and lean meats such as chicken, fish or game. You may want to consider only eating red meat once a week or so for some vital iron. If you're struggling with your mental health, improving your diet may be helpful.

3. Stay Hydrated

In addition to a healthy diet, it's important to stay adequately hydrated at all times. Plain water may be best for this. A goal could be to drink enough water so that your urine is clear or a very light yellow color. Dark yellow urine is a sign of dehydration. If you notice this, start drinking more water and watch for other signs of dehydration.

It can be helpful to avoid soda, even sugar-free, although one every once in a while may be OK. In terms of alcohol consumption, moderation is key as with all things. A drink or two once or twice a week may be fine, but it's important to avoid binge drinking and to not drink alcohol every day. Alcohol consumption may compound mental health issues, so you may even contemplate going sober if your mental health struggles are major.

4. Stay Connected to Friends and Family 

Social connections can play a large part in our mental health and well-being. For all ages, social connections are a must to develop, maintain and invest in. You may have friends from your childhood that you stay in touch with, or friends from work or other parts of your life that you can make time to hang out with. 

Why not reach out and arrange to catch up for a coffee or a walk together or invite them over for a cookout or dinner party? You might enjoy a shared activity like a game or puzzle (more on this below). Exercising with friends might be a good way to tick two of the boxes on this checklist at once. It's important to have friends that you can confide in, share with and spend time together, which may boost your mental health and well-being.

Family is also important to connect with, as they can offer a deeper level of support than friends might be able to. If you're an empty-nester, you may want to reach out to your parents, cousins, aunts, uncles or adult children.

5. Enjoy a Relaxing Activity 

Engaging in a relaxing activity can be an excellent way to boost mental health if you're struggling with certain issues. There are many ways to do this. For instance, crossword puzzles, Sudoku, brain teasers and other puzzles are one way to do this by yourself. Another way to achieve this is to play board or card games with friends and family.

Don't worry, board games have come a long way from Monopoly and Trouble. There may be tens of thousands of hobby board and card games with various themes, from economics, theme parks, farming, warfare and even historical games. Playing games with your loved ones may be a great way to stay connected with others and engage in a fun and relaxing activity that may boost your mental health and well-being.

6. Engage In Self-care

If you're struggling with mental health issues, taking some time out of a busy schedule to engage in self-care is essential. There are many ways to do this, such as journaling, hot baths, meditation, mindfulness and drawing or sketching. Some of the other suggestions in this checklist are also forms of self-care, such as socializing, taking part in relaxing activities and exercising.

7. Seek Professional Support

It cannot be stressed enough the importance of seeking support for your mental health by reaching out to qualified mental health professionals, such as a therapist, psychiatrist or mental health counselor with the requisite online Masters in Mental Health Counseling.

Talking to a professional about your mental health concerns is a proven way to obtain support for issues such as anxiety, depression, major mental health disorders or problematic behavior such as overeating, substance abuse and overspending. A professional may be able to help guide you through such talk therapies as Cognitive Behavioral Therapy, which is an evidence-based intervention that is proven to work for many mental health concerns.

Note: The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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