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Mental health refers to a person's emotional, psychological, and social well-being. It influences how we think, feel, and behave, and it plays a vital role in how we manage stress, relate to others, and make everyday decisions. Just like physical health, mental health exists on a spectrum and can fluctuate over time based on life circumstances, environment, and biological factors.

Good mental health doesn’t mean the absence of negative emotions or mental illness. It means being able to cope with the challenges of life, bounce back from adversity, maintain fulfilling relationships, and enjoy life. A person with good mental health still experiences stress or sadness but can navigate these emotions effectively.

Mental health is shaped by a variety of factors:

• Biological influences like genetics and brain chemistry
• Life experiences such as trauma, abuse, or chronic stress
• Family history of mental health conditions
• Lifestyle factors including sleep, diet, physical activity, and substance use

Importantly, mental health can be improved with the right strategies and support. Just as you might exercise or eat well to stay physically fit, you can engage in daily habits that promote mental resilience and emotional well-being.

Mental health conditions affect millions of people worldwide, and they range in severity from mild to debilitating. Understanding these conditions can help reduce stigma and encourage those affected to seek help. Below are some of the most common:

Anxiety Disorders These include generalized anxiety disorder (GAD), panic disorder, social anxiety, and specific phobias. People with anxiety disorders often experience persistent worry, nervousness, or fear that is disproportionate to the situation.

Mood Disorders The most well-known mood disorders are depression and bipolar disorder. Depression involves persistent sadness, loss of interest, fatigue, and feelings of worthlessness. Bipolar disorder involves episodes of depression alternating with periods of mania or elevated mood.

Obsessive-Compulsive and Related Disorders Conditions like obsessive-compulsive disorder (OCD) involve unwanted, recurring thoughts and repetitive behaviors. Body dysmorphic disorder, another related condition, involves obsessive focus on perceived flaws in appearance.

Post-Traumatic Stress Disorder (PTSD) PTSD can develop after exposure to a traumatic event such as violence, abuse, accidents, or natural disasters. Symptoms may include flashbacks, nightmares, and heightened emotional responses.

Eating Disorders These include anorexia nervosa, bulimia nervosa, and binge-eating disorder. Eating disorders are serious mental health conditions that can have severe physical health consequences.

Personality Disorders Examples include borderline personality disorder, narcissistic personality disorder, and antisocial personality disorder. These conditions involve enduring patterns of behavior and inner experiences that differ from cultural expectations and cause distress or impairment.

Psychotic Disorders Schizophrenia is the most common psychotic disorder, characterized by hallucinations, delusions, and disorganized thinking. These disorders typically require long-term treatment and management.

Recognizing the signs and understanding that these conditions are treatable can empower individuals to seek help. It’s also crucial to understand that mental illness is not a personal failing—it’s a medical condition that requires the same compassion and care as any physical health issue.

Taking care of your mental health isn’t just about finding the right provider—it’s also about maintaining healthy habits while you navigate stress, relationships, and daily responsibilities. Here are practical strategies to support your well-being throughout your mental health journey.

Managing Stress: Mindfulness, Breathing, and Meditation

Simple, consistent practices like mindfulness, breathing, and meditation can reduce anxiety, improve focus, and help regulate your emotions.

• Mindfulness involves staying present in the moment without judgment. It can help you avoid becoming overwhelmed by past events or future worries.
• Meditation helps train your attention, often using a specific anchor like your breath, body, or a mantra to create a sense of calm.
• Deep breathing (also called diaphragmatic or belly breathing) lowers cortisol, your body’s primary stress hormone, and improves oxygen flow.

If you’re new to these techniques, apps like Headspace and Calm offer guided sessions to get started.

Prioritizing Sleep

Quality sleep is essential for emotional resilience, concentration, and memory. Sleep deprivation can worsen symptoms of anxiety, depression, and stress.

To improve sleep hygiene:

• Aim for 8–9 hours of sleep each night.
• Power down devices at least 45 minutes before bedtime.
• Stick to a consistent bedtime routine.
• Keep your room dark, quiet, and cool.
• Try apps like Sleep Cycle or Headspace Sleepcasts if you're struggling to fall or stay asleep.

Study Strategies for Students

If you are a student, be sure that you are taking a break from studying every 45 minutes. Our brains cannot accommodate information effectively for longer time periods than this and breaks are necessary. Be sure to save your most important study information for right before bed as this information will get stored into long-term memory. If you have large projects, break them down into smaller tasks so that you don’t feel overwhelmed and can feel a sense of accomplishment when you complete the smaller tasks along the way. You might also try the app Forest. You can set a timer to “plant a tree” for however long you want to work and during that time it will block out unhelpful and distracting websites. If you give up on the timer, the tree dies. It can be good motivation to keep your tree healthy.

Moving Your Body

There are many positive mental health benefits to exercise. The primary way exercise helps us is that it depletes the “stress hormone” in our bodies called cortisol. When cortisol builds up it can lower our immune systems, making us more prone to getting sick. Exercise also helps release “feel good hormones” called endorphins. If you don’t know where to begin, start out by stretching or taking a walk. Simple ways to get moving can improve your mood tenfold. Try doing this a couple times a week. There are also many resources and YouTube videos online to help you get started.

Eating to Support Your Mood

Our bodies need fuel to stay healthy and active. The type of fuel that we put in them matters. During times of stress, it is important to avoid processed foods and those that are high in sugar. These foods may temporarily give us a boost, yet we experience a “crash” right after and crave similar foods again, resulting in weight gain. Eating foods that are high in antioxidants, ones that help deplete cortisol, the “stress hormone,” are better for us. We can find antioxidants in fruits, vegetables, and nuts. Also, drink plenty of water and limit your use of alcohol.

Navigating Relationships

Talking to Others About Your Own Mental Health If you are struggling with your mental health and well-being, reaching out to others can be the first step to getting the help you need and deserve. While talking to your friends or loved ones about your mental health, you may find that you reach a point where they can no longer be helpful or they are getting overloaded. If this happens, there are providers who can help.

Talking to a Friend about Their Mental Health

Sometimes we can be concerned about others’ mental health. We may be scared to bring it up because we don’t think it’s any of our business or we don’t want to offend them. Approaching it from a place of concern because we care about them is always a good place to start. Making observations about their behavior(s) and how we feel about their behavior(s) (e.g., worried, scared) can help. Sharing your own mental health struggles can be a way to help others open up too. If you approach someone and they don’t want to talk, let them know you care and are available when they are ready.

How to Respond if Someone Approaches You About Their Mental Health

The best way to let others know that you are open and supportive of them talking to you about their mental health is to talk to them about your own mental health. If they do open up and share, the best thing you can do is to listen to them without trying to fix their problems. Giving quick solutions can make it seem like their problems are simple or that they are unable to figure them out. Stay non-judgmental and consider they have life experiences you don’t have that influence their situation. Encourage them to seek out professional help if it seems their concerns are beyond what you can support.

Setting Boundaries

If you have been supporting someone with their mental health and feel overwhelmed, it’s ok to set boundaries. Setting boundaries is not a selfish act, but will actually be more beneficial to your relationship by being honest about what you can and cannot offer them. You can be a part of helping them find the support they need so you can move back into what you feel able to offer.

Reducing Stigma & Creating Positive Mental Health Spaces

Mental health stigma still creates a barrier to care for many people. If you are in a situation where others don’t understand your mental health concerns and need for treatment, it may be important to take some time apart from these people. If this is not possible, surrounding yourself with others who can support your choice to engage in mental health treatment is essential. The ideal situation is to do both at the same time.

Every person struggles with their mental health at some point in their lives. Using coping strategies you’ve developed or talking with people you trust can often help you overcome the hurdles you face in life. At times, these just may not feel like enough.

Many people seek help from a professional when their ability to cope has been overwhelmed or they want a fresh perspective. If you spend a lot of time dealing with an issue or it’s significantly interfering with some part of your life, it may be time to seek help.

Warning signs that it’s time to seek help:

• Persistent feelings of sadness, hopelessness, or worthlessness
• Excessive worry or fear
• Withdrawal from friends, family, or activities
• Changes in eating or sleeping habits
• Difficulty concentrating or functioning at work or school
• Thoughts of self-harm or suicide
• Substance misuse
• Extreme mood swings or outbursts.

Is treatment confidential?

Yes, therapy and psychiatric treatment are confidential. Mental health professionals are bound by strict privacy laws. Information shared in therapy typically cannot be disclosed without your written consent, except in cases where there is an immediate risk to your safety or the safety of others.

Do I need a diagnosis to receive care?

No. A diagnosis is not necessary to receive mental health care. People struggle with mental health concerns along a continuum. Some have a diagnosis for what they are experiencing and others don’t. If you want to know if your concerns meet the criteria for a diagnosis, you can talk about this with any licensed mental health provider.

Should I start with therapy or medication first?

This decision depends on your individual needs. Therapy can be an effective first step, especially for mild to moderate mental health issues. Talk therapy helps people understand their emotions, develop coping strategies, and work through underlying causes of distress.

For moderate to severe conditions, or when symptoms significantly interfere with daily life, medication may be recommended alongside therapy. A qualified professional can help determine the best starting point for you. Learn more about mental health providers here.

When should I expect to feel better?

When you feel better will be different for everyone. Some people feel better right away because getting started and having support instills hope. Having someone validate your concerns can feel like you are less alone.

For some, starting the process can be hard, and sometimes you may feel worse before you feel better. Please don’t let this scare you away from therapy. It just means that talking about things you don’t typically talk about can bring up uncomfortable feelings. It’s a process, and if you stick with it, you will feel better.

Also, we’re not very good at remembering how we used to feel, so it can be hard to compare how we feel today with how we felt yesterday. One way to track how you feel is to chart your progress on a scale. Your provider can help you do this during your visits. Some people like to journal about their feelings so they can look back and read about how they used to feel and compare it to the present.

If many weeks go by and you are not feeling better, it’s a good time to talk with your provider. The two of you can figure out if another approach is needed.

Whether you’re looking to find a therapist, find a psychiatrist, or understand the differences between professionals, taking that first step is courageous. You deserve to feel better, and with the right support, you can.