5 Ways to Improve Your Mental Health and Well-Being

1. Find time for regular exercise

Regular exercise can improve sleep, relieve stress and boost your mood. Plus, physical activity can be an outlet, distract you from your thoughts and provide a sense of accomplishment when you achieve a new goal.

Most adults should aim to get around 150 minutes of moderate-intensity aerobic activity and two days of muscle strengthening a week.

If regular exercise is not already part of your routine, talk with your health care provider before beginning a new regimen. Any exercise is better than none. Start by taking it slow — like going for a walk or trying yoga — and gradually build from there.

2. Maintain a healthy sleep schedule

A good night’s sleep is an important part of your overall health. Adults who receive less than 7 hours of sleep consistently per night may develop health issues, like diabetes, high blood pressure and mental health disorders. Here are a few strategies to help you sleep:

• Put down electronics an hour before bed to allow your mind to relax without harsh blue lights
• Avoid having a heavy meal, alcohol or caffeine late at night, as they may keep you up late
• Exercise during the day so your body is tired and ready for rest and recovery at night

3. Prioritize social connection

Humans are social creatures by nature, and our relationships can greatly impact overall health. In fact, research shows that social connectedness can lead to longer life, better health, and improved well-being. Plus, forming social connections can also open the door to having conversations about mental health. Sharing your experiences can help you feel supported and less alone.

While there is no one-size-fits-all tip for staying connected, here are some ways to prioritize social connection:

• Spend more quality time with family and friends
• Join a group, club or class related to an interest or hobby
• Volunteer with an organization
• Get involved in your community

Talk to your doctor or a health professional if you are feeling isolated or lonely, or if there are major changes or stresses in your life. This can help your health care provider identify potential concerns and ways to help you.

4. Seek support from a mental health provider

Each mental health condition has its own signs and symptoms. In general, however, professional help might be needed if you experience:

• Marked changes in personality, eating or sleeping patterns
• An inability to cope with problems or daily activities
• Feeling of disconnection or withdrawal from normal activities
• Unusual or "magical" thinking
• Excessive anxiety
• Prolonged sadness, depression or apathy
• Thoughts or statements about suicide or harming others
• Substance misuse
• Extreme mood swings
• Excessive anger, hostility or violent behavior

The Compass Rose Health Plan covers care for mental health conditions, including therapists, psychiatrists, in-patient services and even virtual mental health providers. Visit our Behavioral Health Resource page for more on your benefits.  

Mental illness is treatable, and people with mental illnesses can and do live fulfilling, productive, and happy lives. But the longer mental health conditions go untreated, the more severe they become.

5. Stick to your treatment plan and take medication if prescribed

Medications can play an important role in treating mental health conditions and are often used in combination with other treatments. It’s important to work with a mental health professional to develop a treatment plan that meets your individual needs and medical situation.  

If you are prescribed a medication, make sure you understand the side effects, drug interactions and how and when to take your medication. Misusing a medication by skipping a dose or taking it at the wrong time can cause decreased effectiveness or potentially serious side effects.

If you take multiple medications, a weekly or daily pill organizer can help make sure you get the right dose at the right time. Some pillboxes have tabs for each day of the week, along with a morning, noon and night compartment.  

We all have days where we feel down, stressed or overwhelmed by something that’s happening in our lives. With the right tools and support anyone can manage and improve their mental health.