There was a time when I thought taking care of my mental health meant booking therapy sessions and reading self-help books I never finished. And while those things definitely have their place (especially therapy, big fan), I started realizing that so much of what affects my mood, energy, and general brain fog comes down to the little things I do, or forget to do, every day.

The truth is, mental wellness isn’t just about what’s going on in your head. It’s about how you live. How you move, eat, rest, connect, and treat yourself when no one’s watching.

It’s not always about deep breakthroughs. Sometimes it’s just remembering to drink water, or stepping outside for five minutes of sun.

So if you’ve been feeling off lately—low energy, more anxious, or just… blah—this is for you. These aren’t magic fixes. They’re just simple, natural ways to improve your mental health that have actually helped me feel more like myself again.

Get moving, even just a little

You don’t need to run a marathon. Honestly, some days just walking around the block counts as a win. Physical activity releases endorphins (those little feel-good chemicals) and it can shift your mood faster than doomscrolling on your phone. Try dancing, stretching, or walking your dog (or your neighbor’s dog, dogs don’t judge).

Eat food that loves you back

Look, I love fries as much as the next emotionally overwhelmed adult, but food genuinely affects how we feel. Omega-3s, leafy greens, and fermented stuff like yogurt can help support mental clarity and gut health, which, weirdly enough, is tied to your brain. I’m not saying become a health guru overnight. Just maybe swap the third cookie for a handful of nuts once in a while.

Let the light in

Natural sunlight isn’t just pretty, it literally boosts serotonin levels, which can help reduce anxiety naturally and lift your mood. If going outside isn’t doable, open the windows. Sit by the light. Or try a light therapy lamp if the weather’s gloomy. Your brain is basically a houseplant. It needs light and a little care.

Write it out

Journaling bad thoughts sounds like a cliché, but it works. I use mine to dump all the tangled thoughts out of my head and onto the page. No judgment, no grammar checks. Just a raw, honest space to breathe. Try a gratitude journal too. Some days the only thing I’m thankful for is coffee, and that still counts.

Stay connected

When I’m feeling off, my first instinct is to hide. Ghost everyone. But isolation usually makes things worse. Text a friend. Call your sibling. We’re wired for connection, even when we don’t feel like it. You don’t need to pour your soul out. Just showing up is enough.

Declutter your space, declutter your brain

Ever notice how your mind feels more chaotic when your room’s a mess? I’m not asking for perfection here, just small efforts. Make your bed. Tidy your desk. Light a candle. Creating a calmer space can help create a calmer headspace.

Limit your screen time (especially social media)

Look, I love memes and cat videos. But constant comparison scrolling? Not great for mental wellness. If you feel drained after being online, that’s your brain waving a little red flag. Try a mini detox. Replace one scroll session with reading, doodling, or literally staring at the sky.

Remember: it’s okay to not be okay

Improving mental health isn’t about being happy all the time. That’s not real life. It’s about building little habits that support you, especially on the hard days. So if today feels heavy, be gentle with yourself. Cry if you need to. Laugh if you can. Rest if that’s what your body asks for. And know that you’re doing the best you can, even if it doesn’t look perfect.

I still have days where I feel a little lost in my own head. But I try. And I do what I can with what I’ve got.

So take it slow. Breathe. Try one thing at a time. And maybe, just maybe, you’ll feel a little lighter tomorrow.