Did you know that one in five U.S. adults experience a mental illness each year? May is Mental Health Awareness Month, a time to recognize mental health matters and reduce the stigma surrounding them. It’s also a good reminder of the simple yet powerful strategies that can boost your mental wellness. Here are five evidence-based ways to help you feel healthier.

1. Connect with Nature

Next time you're feeling stressed or overwhelmed, step outside. According to the Mayo Clinic, spending time in nature can significantly improve mood, lower anxiety, and enhance cognition and memory. 

Try taking a lunch break outdoors, gardening, or taking an evening walk. Even small doses of nature can make a meaningful difference in how you feel, with research showing that just 5 minutes outdoors can provide a quick nature fix.

2. Practice Mindful Movement

Physical activity is good for your body, and it’s a powerful medicine for your mind. Exercise releases endorphins that naturally elevate mood and reduce stress. But you don't need to run marathons or spend hours at the gym to reap these rewards. 

Try a gentle 10-minute walk, focusing on the feeling of your feet touching the ground, the rhythm of your breathing, and the sensations in your body. Yoga, tai chi, and even mindful stretching are also excellent options.

3. Strengthen Social Connections

Humans are social creatures by nature, and meaningful relationships are vital to our mental health. Research from Stanford University found people with stronger social connections experience lower levels of anxiety and depression. 

Make time for regular hangouts with friends, join a community group, or try volunteering. Even small interactions like chatting with a neighbor or coworker can boost your sense of connection and well-being.

4. Practice Gratitude

Training your brain to appreciate the positive aspects of life can significantly impact your mental health. In one study from UCLA Health, participants who wrote down things they were grateful for prior to bed slept longer and reported better sleep quality than those who did not. 

Why not try for yourself? Before bed, write down three things you appreciated about your day — they can be as simple as a delicious meal, a kind word from someone, or a moment of beauty you noticed. This practice can gradually rebalance your mood in a healthy way. 

5. Create Moments of Mindfulness

Mindfulness means paying attention to the present moment without judgment. This simple practice can help break the cycle of worry and stress that often contributes to poor mental health. Studies have found that even 5-10 minute sessions can show measurable benefits for stress reduction.

You can practice mindfulness anywhere. Try taking three deep breaths before answering the phone, feeling the sensations of washing your hands, or simply pausing to notice the sounds around you. Start with just a few minutes daily and gradually increase as it becomes more comfortable.

Small Steps, Big Impact

Improving your mental well-being doesn't require dramatic life changes. Small, consistent actions will add up over time. Remember, selfcare isn't selfish — it's essential. Just as we maintain our physical health through regular habits, our mental well-being requires ongoing attention. This Mental Health Awareness Month, consider which of these strategies resonates most with you and start there.

Growing Healthy with AltaMed

AltaMed Behavioral Health Services is here for you, committed to your mental wellness now and in the future. Our team provides short-term therapy and can help you secure counseling, treatment, and other recovery resources when stress feels overwhelming.

For AltaMed patients, call (855) 425-1777 to receive assistance. For non-patients, call us at (888) 499-9303 to learn more or visit our Getting Started page. Take a deep breath — together, we've got this.