The Most Effective Ways to Maintain Strong Mental Health

When people are told to “take care of your mental health,” they often assume this means seeing a therapist or talking to friends and family about their feelings. While these options can be helpful, caring for your mental health is often much simpler than many realize. In fact, small but important habits in your daily routine can make a big difference in supporting your mental well-being. Maintaining strong mental health matters because your state of mind greatly influences your overall quality of life. When you feel happy and satisfied, you tend to move through your day with more energy, stronger relationships, greater productivity, and increased resilience. On the other hand, feeling overwhelmed and stressed can leave you drained, disconnected, anxious, and unmotivated. I have identified four of the most effective, evidence-based strategies to support mental well-being. Although these practices may seem simple, consistently incorporating them in your life can have a powerful and lasting impact on your mental health.

Building a Healthy Foundation: The Three Pillars of Health

Maintaining good mental health begins with prioritizing your physical well-being. After all, a healthy body supports a healthy mind. One of the most important factors is getting enough sleep. Quality sleep allows the brain to rest, recover from stress and negative emotions, and stay prepared to handle stressors in daily life. Research shows that sleep is essential for emotional brain functioning; when it is disrupted, emotional regulation declines, leading to irritability, difficulty concentrating, and reduced mental clarity (Hosker et al., 2019). Along with sleep, proper nutrition and eating a balanced diet provides the body with the energy needed to stabilize mood and support emotional regulation (Gupta et al., 2023). Regular exercise also plays a crucial role by boosting mood, lowering stress and anxiety, and enhancing self-esteem and mental clarity (Hosker et al., 2019). Together, sleep, nutrition, and exercise form the three pillars of health that strengthen the body and prepare it to meet the demands of everyday life (Gupta et al., 2023). By consistently caring for these pillars, you create the ideal foundation for a healthy mind to thrive.

Creating and Sustaining Meaningful Relationships

Humans are naturally social, and even the most introverted individuals need some form of connection. Whether with family members, close friends, or co-workers, investing time and effort into nurturing strong bonds with those who care about you is truly worthwhile. Studies show that strong social support provides emotional strength and helps protect against mental health challenges. One review found that in 83 percent of cases, social support significantly reduced symptoms of depression across various populations (Wickramaratne et al., 2022). Conversely, loneliness and smaller social networks are linked to a higher risk of depression, more severe symptoms, and increased anxiety over time (Wickramaratne et al., 2022). Support from family and significant others also lowers stress, increases positive emotions, and reduces feelings of anxiety and depression (Acoba, 2024). These close relationships do more than simply make us feel good; they help us recover from challenges, remain mentally strong, and create meaningful connections with people we treasure.

Incorporating Hobbies into Your Routine

After a long day, having a hobby offers something enjoyable to look forward to, whether it is a physical activity like playing a sport, a relaxing pastime like watching movies, or a social outing with friends. Hobbies not only help you unwind but also provide healthy ways to cope with stress and recharge during difficult times. Research consistently links engaging in hobbies with fewer symptoms of depression across diverse groups, as well as higher levels of health, happiness, and life satisfaction (Mak et al., 2023). In fact, studies suggest hobbies may actively contribute to later improvements in mental health, not just occur alongside them (Mak et al., 2023). They also promote personal growth, reduce stress, and foster social connections through active participation and community involvement. People who regularly participate in hobbies report lower levels of depression, anxiety, and stress, underscoring their value for emotional well-being (Cleary et al., 2025). By providing relaxation and enjoyment, hobbies play a key role in keeping your mind busy and fulfilled, which strengthens its ability to cope with mental health challenges.

Reaching Out for Professional Mental Health Support

Seeking professional help is also a powerful step toward improving mental health. Evidence-based psychotherapies have proven to be both effective and cost-efficient for treating a wide range of psychiatric conditions, emphasizing the importance of professional care (Cook et al., 2017). Many people prefer these therapeutic approaches over medication because they offer structured, skill-building support tailored to individual needs. More importantly, the therapeutic relationship itself, a relationship that is built on empathy, genuine care, and collaboration, plays a major role in progress, sometimes matching or exceeding the effects of specific treatment methods (Cook et al., 2017). This combination of proven techniques and a supportive, trusting relationship makes professional help a vital resource for sustaining and improving mental well-being.

Taking care of your mental health does not have to be complicated or overwhelming. By focusing on foundational habits like sleep, nutrition, and exercise, nurturing meaningful relationships, engaging in hobbies that bring joy, and seeking professional support when needed, you can build lasting mental resilience and well-being. Small, consistent steps can lead to powerful improvements, helping you live a more balanced, fulfilling life every day.

References

Acoba, E. F. (2024). Social support and mental health: the mediating role of perceived stress. Frontiers in Psychology, 15.
https://doi.org/10.3389/fpsyg.2024.1330720

Cleary, M., Lagadec, D. L., Thapa, D. K., & Kornhaber, R. (2025). Exploring the Impact of Hobbies on Mental Health and Well-Being: A scoping review. Issues in Mental Health Nursing, 1–11.
https://doi.org/10.1080/01612840.2025.2512006

Cook, S. C., Schwartz, A. C., & Kaslow, N. J. (2017). Evidence-Based Psychotherapy: Advantages and challenges. Neurotherapeutics, 14(3), 537–545.
https://doi.org/10.1007/s13311-017-0549-4

Gupta, C. C., Duncan, M. J., Ferguson, S. A., Rebar, A., Vandelanotte, C., Sprajcer, M., Khalesi, S., Booker, L. A., Rampling, C., Rigney, G., & Vincent, G. E. (2023). Exploring the prioritisation of sleep, diet, and physical activity as pillars of health: correlates and associations with health behaviours in Australian adults. Journal of Activity Sedentary and Sleep Behaviors, 2(1).
https://doi.org/10.1186/s44167-023-00035-3

Hosker, D. K., Elkins, R. M., & Potter, M. P. (2019). Promoting mental health and wellness in youth through physical activity, nutrition, and sleep. Child and Adolescent Psychiatric Clinics of North America, 28(2), 171–193.
https://doi.org/10.1016/j.chc.2018.11.010

Mak, H. W., Noguchi, T., Bone, J. K., Wels, J., Gao, Q., Kondo, K., Saito, T., & Fancourt, D. (2023). Hobby engagement and mental wellbeing among people aged 65 years and older in 16 countries. Nature Medicine, 29(9), 2233–2240.
https://doi.org/10.1038/s41591-023-02506-1

Wickramaratne, P. J., Yangchen, T., Lepow, L., Patra, B. G., Glicksburg, B., Talati, A., Adekkanattu, P., Ryu, E., Biernacka, J. M., Charney, A., Mann, J. J., Pathak, J., Olfson, M., & Weissman, M. M. (2022). Social connectedness as a determinant of mental health: A scoping review. PLoS ONE, 17(10), e0275004.
https://doi.org/10.1371/journal.pone.0275004