Mental Health Awareness Month: Simple Habits That Support Your Mind
May is Mental Health Awareness Month, a time to spotlight emotional well-being, reduce stigma, and remind ourselves that mental health is just as important as physical health. Whether you’re managing stress, feeling overwhelmed, or simply want to build healthier habits, small daily choices can have a big impact.
Here are six simple, science-backed habits that can help support your mental health this month and beyond.
Start with a 5-Minute Mindfulness Practice
You don’t have to meditate for an hour to feel the benefits. Just 5–10 minutes a day of focused breathing or body awareness can help lower cortisol (your body’s stress hormone).
Expert Tip: According to the American Psychological Association, mindfulness-based practices have been shown to reduce symptoms of anxiety and depression, especially when practiced regularly.
Try this: Sit quietly, close your eyes, and focus on your breath. Inhale for 4 counts, hold for 4, exhale for 4. Repeat for 5 minutes.
Keep a “Brain Dump” Journal
Stress often builds when your brain is juggling too many open tabs. A daily or weekly “brain dump” lets you release thoughts, worries, and to-do lists onto paper, freeing up mental space.
Fact: Journaling can help improve mood, reduce intrusive thoughts, and even support immune function (per a study published in Advances in Psychiatric Treatment).
Try this: Each night, write down anything on your mind—no structure needed. It’s not about solving problems, just clearing space.
Get Outside—Even for 10 Minutes
Nature is a powerful mood booster. Studies have shown that spending just 10–20 minutes outdoors can significantly lower stress and improve focus.
A 2020 study in Frontiers in Psychology found that people who had “green time” reported lower anxiety and greater life satisfaction than those who didn’t.
Try this: Take a walk around the block, sit in the sun with your coffee, or move your workspace near a window when possible.
Prioritize Consistent Sleep
Sleep and mental health are deeply connected. Lack of quality rest can increase the risk of anxiety, depression, and irritability.
The Sleep Foundation recommends adults aim for 7–9 hours of sleep and maintain a consistent bedtime—even on weekends.
Try this: Power down screens 30 minutes before bed, dim the lights, and create a relaxing routine (like reading or stretching) to cue your body that it’s time to rest.
Stay Connected—Even in Small Ways
Loneliness can be just as damaging to health as smoking 15 cigarettes a day, according to a study by Holt-Lunstad et al. Social support is essential for emotional resilience.
Try this: Text a friend to say you’re thinking of them. Plan a short catch-up, or join a community group or online forum around an interest or hobby.
Remember: Quality matters more than quantity. One authentic connection can make a big difference.
Feed Your Brain, Literally
The gut-brain connection is real. Diets high in processed food and sugar have been linked to higher rates of depression, while nutrient-dense diets (think leafy greens, berries, fatty fish) can support brain health.
The Mediterranean diet has been repeatedly shown to reduce symptoms of depression and improve cognitive function.
Try this: Add one “brain food” to your day—like salmon, blueberries, or walnuts. Hydration matters too—drink your water!
Final Thoughts
Mental health is not a luxury—it’s a daily practice of care. And while therapy, medication, or professional support may be necessary for some, these small habits are powerful tools anyone can try.
This Mental Health Awareness Month, give yourself permission to rest, reset, and reconnect with yourself and others.
You matter. Your well-being matters. And taking care of your mind is one of the most valuable things you can do.
