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This resource includes many different ways one could improve one's mental health.

These are some important and helpful tips given by the source.

A good way to improve your mental health is to get better sleep. Lack of sleep can cause you to lose focus during the day and while doing daily activities.

Another good way to improve mental health is to get enough exercise. exercise can improve self-confidence as well as decrease anxiety and depression.

Taking time to relax and look after yourself will greatly improve your mental health. People often have busy and stressful schedules so relaxing whenever you can will make you feel much better.

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Explains what mental wellbeing means, and gives tips to help you take care of your mental wellbeing.

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This is a government-provided resource about how you can improve mental health.

This source also talks about the many different ways poor mental health can affect us.

Lack of good mental health can affect the following.

Bad mental health can affect the way we view ourselves.

It can affect our ability to make proper choices.

It can prevent you from maintaining good social skills.

Ways to maintain good mental health can be by focusing on the positive rather than filling your mind with negative thoughts.

Remembering to eat a proper diet prevents you from developing certain mental illnesses later in life.

This source is very useful for those who want to maintain good mental health, as well as practices for those who struggle with mental health.

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National Institute of Mental Health (NIMH)

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Overview

Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others. Mental health 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.

About Self-Care

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

Here are some tips to help you get started with self-care:

Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don't be discouraged if you can't do 30 minutes at one time.

Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.

Make sleep a priority. Stick to a schedule, and make sure you're getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.

Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.

Set goals and priorities. Decide what must get done now and what can wait. Learn to say "no" to new tasks if you start to feel like you're taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.

Focus on positivity. Identify and challenge your negative and unhelpful thoughts.

Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.

Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.

For other ideas for healthy practices for your mind, body, surroundings, and relationships, see the National Institutes of Health (NIH) Wellness Toolkits .

When to Seek Professional Help

Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:

Difficulty sleeping

Appetite changes that result in unwanted weight changes

Struggling to get out of bed in the morning because of mood

Difficulty concentrating

Loss of interest in things you usually find enjoyable

Inability to perform usual daily functions and responsibilities

Don't wait until your symptoms are overwhelming. Talk about your concerns with your primary care provider, who can refer you to a mental health professional if needed. If you don't know where to start, read the National Institute of Mental Health (NIMH) Tips for Talking With a Health Care Provider About Your Mental Health. Learn more about how to get help or find a provider on the NIMH's Help for Mental Illnesses webpage.

What to Do in a Crisis

If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org . This service is confidential, free, and available 24 hours a day, 7 days a week. In life-threatening situations, call 911.

For additional information about suicide prevention, please see NIMH's Suicide Prevention webpage.

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Note: This list of non-federal resources is provided for informational purposes only. It is not comprehensive and does not constitute an endorsement by NIMH, NIH, the U.S. Department of Health and Human Services, or the U.S. government.

Last Reviewed: December 2022

Unless otherwise specified, the information on our website and in our publications is in the public domain and may be reused or copied without permission. However, you may not reuse or copy images. Please cite the National Institute of Mental Health as the source. Read our copyright policy to learn more about our guidelines for reusing NIMH content.

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Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others.

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This source talks about mental health prevention and treatment.

Even if you have good mental health, talking to others about the way you feel can keep your mental state healthy.

Caring for others often will help prevent bad thoughts about yourself because you know you're doing something good for someone else.

This source talks about the different ways one could develop a mental illness. Experiences and your relationship with others can determine the state of your mental health.

Teaching the young how to manage their emotions can be a great way to prevent future mental illnesses. Teaching parents how to help their children deal with their mental illnesses can help too.

This source is helpful for those who want stable and healthy mental health. This source is also helpful to parents who want their child to maintain good mental health.

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This content discusses discrimination or discriminatory violence (such as homophobia, racism, sexism and ableism), trauma, eating disorders, depression and anxiety, which some people may find triggering.

Summary

What does prevention mean?

How can I take preventative measures to help myself?

What changes can society make to prevent mental health problems?

Many factors influence our mental health, such as our personal history (our family, relationships and how we see ourselves) and our social circumstances (including our housing, employment and education).

While it isn't possible to stop all mental ill-health from developing, many mental health problems can be prevented with the right approach.

What does prevention mean?

Prevention can help all of us, whether we currently have good mental health or not. We all have mental health that changes depending on what's happening in our lives.

There are three types of prevention:

Primary prevention: stopping mental health problems before they start

This focuses on stopping people from developing mental health problems and promoting good mental health for all. It often targets and benefits everyone in a community. Examples include anti-stigma campaigns such as Mental Health Awareness Week or teaching school children about emotions and mental ill health.

Secondary prevention: supporting those at higher risk of experiencing mental health problems

This focuses on supporting people who are more likely to develop mental health problems, either because of characteristics they were born with or experiences they've had. It includes LGBTQIA+ people (because they have a higher chance of being bullied), people who have experienced trauma, people with long-term physical health conditions and victims of hate crimes for example.

Tertiary prevention: helping people living with mental health problems to stay well

This helps people with mental ill-health stay well and have a good quality of life. It aims to reduce people's symptoms, empower them to manage their well-being and reduce the risk of relapse.

This is covered in more detail in the blog ' 70 years on: do we understand prevention?'.

How can I take preventative measures to help myself?

There are things we can all do to take care of ourselves and those around us. Prevention will mean different things to different people, depending on our past experiences and current circumstances.

I currently have good mental health.

Here are some ways people have found to stay mentally well.

Talk about your feelings. Just being listened to can help you feel supported and less alone with any problems you're going through.

Get a good night's sleep. Sleep and mental health are closely linked: mental ill-health can affect your sleep, and poor sleep can affect your mental well-being.

Eat well. A balanced diet can improve your sense of well-being and your mood.

Stay active. Physical activity is not only good for your body, but it's also great for your mind.

Practice mindfulness, a way to be fully engaged and present in the moment.

Keep in touch. Supportive friends can help you deal with the stresses of life, make you feel cared for and offer a different view from whatever's going on in your head.

Care for others, whether that's working on relationships with family, letting go of old grudges or volunteering.

Our publications on how to look after your mental health offer more ideas.

I am at higher risk of experiencing mental health problems.

Various factors can increase your risk of developing a mental health problem. It's important to note that none of them means you will definitely experience mental ill-health. Our mental health is complex, and there isn't any way of predicting which factors will or won't affect our wellbeing.

Our mental health is shaped by our:

biology: our genes play a small role in our mental health

environment: the places we live and work, and our relationships

experiences: the things that happen to us, especially in early life.

If you're at higher risk, staying well may look like following the tips above for people who are in good mental health. Or it may mean, for example, getting help from a counsellor to overcome issues from a difficult childhood, finding support if you've experienced a hate crime or talking to your GP to better understand a physical health condition.

Our A-Z has more information on factors that can affect your mental health, including stress, poor housing and long-term physical conditions.

I have a mental health condition.

Getting informed is often a good starting point to understanding and feeling empowered about managing your condition. Our has information on a range of mental health conditions, including depression , , schizophrenia and eating disorders .

The right support for you will depend on your condition, how it affects you, the severity of your symptoms and your circumstances. As well as the tips above, you may want to try peer support , talking therapy , medication and/or self-management .

What changes can society make to prevent mental health problems?

It's not just individual changes that will help us stay well. As a society, we need to tackle inequalities and look at the social, economic, environmental and other factors affecting mental health.

Our report on prevention and mental health looks at the societal changes that will make the biggest difference to everyone's mental health, namely:

helping parents nurture their children

protecting children from trauma

educating young people to understand and manage their emotions

supporting people under a lot of stress at work

reducing loneliness for older people

building connections in our communities

caring for people with suicidal thoughts

helping people to recover and look after themselves

If you feel affected by the content you have read, please see our get help page for support.
* Last updated: 4 October 2021

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What does prevention mean, how can I take preventative measures to help myself, and what changes can society make to prevent mental health problems?