May is Mental Health Awareness Month, a time to bring attention to a vital part of our overall well-being that is too often overlooked. The National Institute of Mental Health estimates that nearly 1 in 5 adults in the U.S. live with a mental illness, and about 50% of all Americans will be diagnosed with a mental illness or disorder at some point in their lifetime. These statistics underscore how widespread mental health challenges are—and how crucial it is to address them not just in crisis, but proactively in our daily lives.
Whether you’re navigating a quiet season of life or you’re in the midst of packed calendars, big decisions or what may feel like relentless responsibilities, it can be easy to overlook one of the most powerful drivers of our performance and well-being: our mental health. Your ability to feel balanced, focused, and emotionally resilient is essential—not just for productivity, but for your quality of life. That internal sense of “I’ve got this”—the calm confidence that you can handle what comes your way—isn’t just a personality trait; it can be a reflection of your mental fitness. Just as you might invest time in staying physically fit or sharpening professional skills, carving out even 10 intentional minutes a day to support your mental and emotional state can yield profound returns. From mood regulation and decision-making to creativity and relationships, those small daily check-ins with your inner world are investments in long-term health and performance.
While medication and therapy are critical for many, there are also simple, evidence-based lifestyle habits that anyone can adopt to support better mental health. These steps aren’t a cure-all, but they serve as foundational tools for resilience and emotional balance.
- Prioritize Sleep Like Your Health Depends on It—Because It Does
Good sleep hygiene is one of the most powerful tools we have for maintaining mental health. Chronic sleep deprivation is linked to increased risks of depression, anxiety, and emotional instability.
Tips:
- Stick to a consistent sleep schedule—even on weekends.
- Turn off screens at least 30–60 minutes before bed.
- Create a calming bedtime routine (reading, warm shower, meditation).
- Avoid caffeine after early afternoon.
If you’re struggling with insomnia or disrupted sleep, talk to your doctor—it’s not something to ignore.
- Move Your Body, Lift Your Mood
Exercise is one of the most effective, accessible, and natural antidepressants available. Physical activity releases endorphins and boosts serotonin levels, both of which can enhance mood and reduce stress.
You don’t need to become a marathon runner. Even 30 minutes of moderate exercise 3–5 times a week can make a noticeable difference.
Try:
- A daily walk outdoors
- Stretching or yoga in the morning
- A dance break during your lunch hour
- Nourish Your Brain With What You Eat
Emerging research in nutritional psychiatry shows a strong link between diet and mental health. Diets rich in processed foods and sugar are associated with higher rates of depression and anxiety, while Mediterranean-style diets—rich in fruits, vegetables, lean protein, and healthy fats—can help support cognitive and emotional well-being.
Foods that support mental wellness:
- Leafy greens, berries, and whole grains
- Omega-3 rich fish (like salmon or sardines)
- Fermented foods (like yogurt, kefir, kimchi)
- Nuts and seeds
- Stay Socially Connected—Even When It’s Hard
Human beings are inherently social. Loneliness and social isolation can be as harmful to your health as smoking 15 cigarettes a day, according to research from the National Academies of Sciences, Engineering, and Medicine.
Make an effort to nurture your relationships:
- Schedule regular calls or meetups with friends or family.
- Join a club, group, or volunteering organization.
- Don’t underestimate the power of small interactions—saying hello to a neighbor, chatting with a barista, or smiling at someone on the street.
- Limit Screen Time and Social Media Consumption
While digital tools have many benefits, excessive screen time—especially on social media—can contribute to anxiety, low self-esteem, and poor sleep. The curated lives we see online are often misleading and can distort our self-perception.
Practical steps:
- Set time limits on apps.
- Avoid screens during meals and in the hour before bed.
- Periodically take a “digital detox” day or weekend.
- Practice Mindfulness and Stress Reduction
We live in a world of constant stimulation. Mindfulness, meditation, and deep breathing are proven techniques to help manage stress, reduce anxiety, and improve focus.
Start small:
- Try 5 minutes of deep breathing or meditation in the morning.
- Use apps like Headspace or Calm for guided sessions.
- Practice gratitude journaling—write down 3 things you’re grateful for each day.
Even brief moments of stillness can make a profound difference over time.
- Create a Daily Routine and Purpose
Mental wellness thrives in structure. While flexibility is important, having some form of a daily routine—especially in the morning—helps anchor the day and provides a sense of control.
Incorporate:
- A consistent wake-up time
- A morning ritual (tea, walk, journaling)
- Breaks for movement, meals, and leisure
Purpose also plays a key role in mental health. This could be work, family, creative pursuits, or volunteering—anything that gives you a reason to get out of bed and feel connected to something larger than yourself.
- Seek Help Early—Don’t Wait for a Crisis
If you’re struggling, don’t hesitate to reach out for support. Early intervention can prevent issues from worsening. I find myself often reminding patients there is no minimum threshold you have to meet before you can allow yourself to ask for support. Whether it’s persistent stress, a wave of sadness, trouble sleeping, or just not feeling like yourself—it matters. I encourage thinking of it more like physical health: you wouldn’t ignore chest pain just because it’s “probably nothing.” You’d get it checked. The same goes for emotional or mental pain. What feels “small” now can grow if left unaddressed—and early conversations can prevent larger problems down the line. I often hear, “I just feel like I should be able to handle this.” That thought is common—and misleading. Struggling doesn’t indicate weakness. It means you’re human. No one expects you to handle everything alone, and talking about what you’re going through doesn’t make you a burden—it makes you brave. Often, just saying it out loud is the first step to feeling better.
A Reminder to Check In
Mental Health Awareness Month is not just a campaign; it’s a call to action—for all of us. It’s a time to reflect on our own mental health, check in on others, and challenge the stigma that still surrounds mental illness.
If you’re feeling overwhelmed, anxious, or persistently low, you are not alone. You don’t need to tough it out or go it alone. Talk to your primary care physician—we’re here to help, and we can guide you to the right resources.
And even if you feel “okay,” consider using this month as an opportunity to build habits that protect your mental health for the long term. Just as we brush our teeth to prevent cavities, we can practice daily care for our minds.
Mental health is not a destination but a journey—a process of ongoing attention, care, and compassion. Let’s normalize that journey, support one another, and take proactive steps every day to nurture the minds that carry us through life.
If you or someone you know is in crisis, call or text the 988 Suicide & Crisis Lifeline for free and confidential support 24/7.
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Jennifer Abrams, MD, May, 2025
Call The Village Doctor at (650) 851-4747 or Contact us to learn more about the practice.
