How to help yourself

Exercise is one of the most powerful tools for improving mental health. Studies involving thousands of people show that regular physical activity can reduce symptoms of depression and anxiety as effectively as some medications or therapy.

What works best

• Walking, jogging, or brisk walking — even 30 minutes most days of the week can make a real difference
• Strength training (lifting weights, resistance bands, bodyweight exercises) — 2 to 3 sessions per week
• Yoga — shown to reduce both depression and anxiety, and is well-tolerated by most people
• Tai chi or qi gong — gentle, meditative movement that benefits mood and reduces stress
• Any combination of the above

How much is enough

• Aim for at least 150 minutes per week of moderate-intensity activity (e.g., brisk walking, cycling, swimming)
• Moderate intensity means you can talk but not sing during the activity
• Even small amounts help — some exercise is always better than none
• Supervised and group exercise settings tend to provide the greatest mental health benefits

Tips to get started

• Start small: a 10-minute walk counts
• Choose activities you enjoy — you are more likely to stick with them
• Exercise with a friend or join a class for added social support
• Talk to your doctor before starting a new exercise program, especially if you have health conditions

What you eat affects how you feel. A healthy diet can lower inflammation in the body and support brain health, both of which are linked to better mood and lower risk of depression.

The Mediterranean-style diet is the most studied and consistently linked to better mental health. It emphasizes:

• Fruits and vegetables (aim for at least 5 servings per day)
• Whole grains (brown rice, oats, whole wheat bread)
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds
• Fish (especially fatty fish like salmon, sardines, and mackerel — aim for 2 servings per week)
• Olive oil as the main cooking fat
• Herbs and spices for flavor

Foods to limit

• Ultra-processed foods (packaged snacks, fast food, sugary cereals, frozen meals with long ingredient lists)
• Sugary drinks and excessive sweets
• Refined grains (white bread, white pasta)
• Excessive red and processed meats
• Excessive alcohol

Practical tips

• You do not need to change everything at once — start by adding one extra serving of vegetables per day
• Cook at home more often when possible
• Keep healthy snacks available (fruit, nuts, yogurt)
• Stay hydrated — drink plenty of water throughout the day

Poor sleep is both a cause and a consequence of mental health problems. Research shows that improving sleep quality leads to significant improvements in depression, anxiety, and stress.

How much sleep do you need

• Most adults need 7 to 9 hours per night
• Consistency matters — try to go to bed and wake up at the same time every day, including weekends

Sleep hygiene tips

• Create a relaxing bedtime routine (reading, gentle stretching, warm bath)
• Keep your bedroom cool, dark, and quiet
• Avoid screens (phone, tablet, TV, computer) for at least 30 to 60 minutes before bed — the blue light can interfere with your body's natural sleep signals
• Avoid caffeine after noon and limit alcohol in the evening — both disrupt sleep quality
• Avoid heavy meals close to bedtime
• Get natural sunlight exposure during the day, especially in the morning — this helps regulate your internal clock
• If you cannot fall asleep after 20 minutes, get up and do something calming until you feel sleepy

When to seek help

• If you regularly have trouble falling or staying asleep
• If you snore loudly or stop breathing during sleep
• If you feel excessively tired during the day despite getting enough hours of sleep
• Your doctor can evaluate you for sleep disorders and may recommend cognitive behavioral therapy for insomnia (CBT-I), which is the most effective long-term treatment for sleep problems

Humans are social beings, and strong relationships are essential for mental health. Research consistently shows that people with supportive social connections have lower rates of depression and anxiety.

Ways to strengthen your social life

• Make time for regular contact with family and friends — even a phone call or video chat counts
• Join a group, club, or class based on your interests (book club, walking group, cooking class, faith community)
• Volunteer — helping others provides a sense of purpose and connection
• Be open about how you are feeling with people you trust
• If you feel isolated, start small — say hello to a neighbor, attend a community event, or reconnect with an old friend

Important to know

• Quality matters more than quantity — a few close, supportive relationships are more beneficial than many superficial ones
• Loneliness is a significant risk factor for depression and anxiety — if you are feeling lonely, reaching out is a sign of strength, not weakness

Chronic stress takes a toll on mental and physical health. Learning to manage stress effectively can reduce anxiety, improve mood, and build resilience.

Evidence-based stress management techniques

• Mindfulness meditation — even 10 to 15 minutes per day has been shown to reduce anxiety, depression, and perceived stress. Free apps and online programs are widely available
• Deep breathing exercises — try breathing in for 4 counts, holding for 4 counts, and breathing out for 6 counts. Repeat for several minutes
• Progressive muscle relaxation — systematically tensing and releasing muscle groups to release physical tension
• Spending time in nature — even a short walk in a park or green space can lower stress hormones

Building stress resilience

• Identify your main sources of stress and consider what you can and cannot control
• Break large problems into smaller, manageable steps
• Set realistic expectations for yourself
• Learn to say no when you are overcommitted
• Make time for activities that bring you joy and relaxation

Research across 16 countries and over 93,000 people found that having a hobby is associated with fewer depressive symptoms, greater happiness, and higher life satisfaction. Hobbies provide relaxation, a sense of accomplishment, and often social connection.

Ideas to consider

• Creative activities: painting, drawing, writing, music, crafts, photography
• Physical hobbies: gardening, hiking, dancing, sports
• Learning: taking a class, reading, puzzles, learning a new language or skill
• Community involvement: volunteering, mentoring, joining a local organization

Having a sense of purpose in life — feeling that your daily activities are meaningful — is also linked to fewer depressive symptoms over time. Purpose can come from work, caregiving, volunteering, spiritual practice, or personal goals.

Alcohol and drugs

• Alcohol is a depressant — while it may temporarily relieve stress, it worsens anxiety and depression over time and disrupts sleep
• If you drink, keep it moderate (no more than 1 drink per day for women, 2 for men)
• Avoid recreational drugs, which can trigger or worsen mental health problems
• If you smoke, quitting can improve both physical and mental health — smoking is linked to higher rates of depression and anxiety

Screen time

• Excessive screen time, especially social media use, is associated with higher levels of depression and anxiety
• Set boundaries: consider limiting recreational screen time to less than 2 hours per day
• Be mindful of how social media makes you feel — if it increases comparison, envy, or sadness, take a break
• Replace screen time with in-person activities, hobbies, or time outdoors

Lifestyle changes are powerful, but they are not a substitute for professional treatment when it is needed. Contact your healthcare provider if:

• You feel sad, hopeless, or empty most of the day, nearly every day, for two weeks or more
• You have lost interest in activities you used to enjoy
• You have trouble functioning at work, school, or in relationships
• You feel overwhelmed by anxiety that interferes with daily life
• Lifestyle changes alone are not enough to improve how you feel

Professional treatments that work

• Therapy (especially cognitive behavioral therapy) is highly effective for depression and anxiety
• Medications can be very helpful, especially for moderate to severe symptoms
• Combining lifestyle changes with professional treatment often produces the best results

Key Takeaways

Talk to your healthcare team about which changes might benefit you most.