In today’s fast-paced, social media-saturated world, prioritizing mental health is more important than ever. According to data from Mental Health America, nearly 20 percent of U.S. adults, or 50 million Americans, are experiencing some sort of mental illness. This statistics is not entirely surprising, given the political volatility, global health crises, influx of social media usage, and the climate crisis that we’ve been living through, notes Gabriella Giachin, L.M.S.W. Clinical Social Work/Therapist with New York City Psychotherapy Collective.
“I’m seeing a lot of young adults who feel hopeless about their own lives and the future of our country, making it very difficult to foster a positive outlook on life and find motivation to participate in our social world,” she says. “Social media, too, has a huge impact on depression and anxiety, with so much content focused on how we ‘should’ be living, whether it’s being as informed as humanly possible on world events or waking up at 5 am. to bake homemade loaves of bread and get in a 45 minute workout before we start our full time job.”
Amidst the hustle and bustle of daily life and the overwhelming pressure it can place on your mental health, it’s essential to carve out time for self-care and well-being. Fortunately, enhancing your mental health doesn’t always require drastic lifestyle changes or elaborate routines. “Mental health is just as important as physical health; and, in fact, ignoring mental health struggles are also correlated with physical health issues such as gut issues, heart disease, and diabetes,” warns Giachin. “Mental health difficulties can also be debilitating, limiting your ability to engage with the world, hold a job, cultivate relationships, and take care of your basic needs.”
Mental health professionals share simple and effective strategies that you can incorporate into your daily life to boost your mental well-being and cultivate a greater sense of balance and resilience.
Share your experience with someone you trust
If you’re feeling anxious, overwhelmed, lonely or down, Giachin recommends confiding in someone you trust, as this can help you feel seen, heard and understood. “Humans are social creatures and anxiety and depression can lead to isolation, which ultimately increases symptoms,” she says. “Sharing with another person allows the thoughts and feelings space to be explored, and sometimes when you’re speaking your thoughts and feeling out loud, you’re able to process them in ways you hadn’t really understood before.”
Get moving
Moving your body, whether it’s a full-blown workout or simply talking a relaxing, slow-paced walk outdoors, has been shown to improve mental health consistently. “Many times, when we’re feeling down or depressed, we want to spend time inside, alone and cooped up; however, movement releases endorphins from the brain through the body,” says Giachin. “Endorphins released during exercise are essentially happy chemicals, so movement scientifically can make you feel better.” She points out that it doesn’t have to be an intense workout; even a short stroll around the block can help.
To start, Shelby Harris, M.D., Director of Sleep Health at Sleepopolis, recommends finding an activity you genuinely enjoy, whether it’s walking, dancing or cycling, and aim for about 30 minutes.” Start small, set achievable goals, and gradually increase the intensity and duration of your workouts,” she says. “It’s all about finding what works for you and taking it one step at a time.”
Give yourself permission to feel
Many people are taught to repress their emotions; especially boys and men. But Giachin points out that when you don’t release your emotions, they build up and may ultimately lead to emotional releases in unhealthy or unproductive ways. “Releasing your emotions as they come, and allowing yourself to feel sad, happy, lonely, uncomfortable etc. can make the feeling less overpowering, less prominent, and ultimately something you can move on from once you’ve experienced. It’s not weak to feel sad, it’s just human,” she adds.
Keep in touch with friends and family
Spending time—or at least catching up—with loved ones gives you emotional support and helps counteract loneliness, notes Dr. Harris. “To stay connected, try reaching out regularly, whether it’s a quick call or meeting up in person,” she says. “Even little things like sending a text or sharing a funny meme can strengthen your relationships and put you in a better mood.”
Try somatic therapy
This holistic approach to psychotherapy focuses on the mind-body connection to address and heal emotional, psychological and physical issues. It recognizes that emotional distress and trauma can manifest in the body as physical symptoms or sensations, and aims to release tension, trauma and stress held within the body, explains Scott Lyons, Psy.D., a licensed holistic psychologist and author of Addicted to Drama: Healing Dependency on Crisis and Chaos in Yourself and Others. “Physically shake and release through your arms, shoulders, eyes and head through audible sounds and sighing as well as through your spine as you continue to shake out your body and extremities, spine, pelvis and more,” he says. “Let that activation and energy that has accumulated move through your body and then take a pause to feel what’s been moved and what you were able to accomplish by allowing your whole body to shake and move to that natural response to stress.”