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What to Do When You're Struggling Mentally

Mitch Avatar By: Mitch | Last updated November 5, 2022

person looking stressed out


When you're struggling mentally, it can be tough to know what to do. You may feel like you're all alone and that nobody understands what you're going through. But that's not the case - plenty of people understand and want to help. What matters is taking the proper steps to improve so you can feel happy and positive again. Below are some of the best ways to do this.

two people blowing off some steam in the outdoors

Talk To Someone You Trust

The first thing you should do if you're dealing with mental health difficulties is to talk to someone who understands what you're going through and who will be able to offer advice and support. This could be a friend, family member, therapist, or other trusted person.

Simply venting to someone you trust can help you feel calmer and more in control of your situation, which can go a long way toward helping you heal emotionally and mentally. When engaging others, be picky with who you choose to talk to, as not everyone will be able or willing to provide the support and guidance you need.

Besides, the last thing you want is someone who will judge or criticize you for having mental health issues. Whether they know it or not, people who comment like these are doing more harm than good - they may discourage you from getting the help you need, which can set back your progress and cause further anxiety and stress.

Seek Help From A Professional

Sometimes, speaking to others isn't enough, and you may need additional support from a professional. This could mean seeing a therapist, joining a support group, or working closely with your doctor to find the best treatment options.

Whatever route you choose, you must seek help from someone qualified to assist you in managing your mental health issues. As you research the top mental health experts in your area, focus on their experience, qualifications, and success rates when working with people like you. You can also look for reviews from previous clients to learn more about their individual experiences.

Also, don't be afraid to ask questions or express any concerns you may have. Your mental health is essential, and it's crucial that you feel comfortable and supported throughout your treatment process. Go through the website of your target center concerning their operations. As you read this site for details, learn more about their programs. Learn more about the team's competency also. You want to entrust your mental health to a center with the right licensed and experienced staff.

Exercise Well

Your physical fitness is closely connected to your mental health, so it's essential to make exercise a regular part of your life. In addition to helping reduce stress, anxiety, and depression, regular exercise can boost your mood and help you sleep better at night.

It may be challenging to exercise regularly, but there are many ways to find the motivation you need. Try working out with a friend or enlist an exercise coach's help.

Additionally, setting goals can be beneficial. Creating specific targets can help make it easier for you to work towards your larger goal of getting in shape and feeling happier and healthier. Find a gym instructor to help you set these goals, or join a sports team to stay active.

Eat the Right Foods

Some diets have been shown to positively affect your mental health and mood, such as the Mediterranean diet or the DASH diet. Additionally, certain foods can benefit those struggling with mental health issues.

For example, foods containing omega-3 fatty acids, like salmon or walnuts, may help improve your brain health and focus. And foods rich in B vitamins, like eggs or leafy greens, may help reduce your risk of depression.

Ultimately, the key is to eat a balanced diet that provides all the nutrients you need to support optimal physical and mental well-being. This can include regular meals with nutrient-dense foods and supplements when necessary.

Have Sound Stress Management Strategies

In addition to eating right, exercising well, and seeking professional help, having sound stress management strategies is crucial for improving your mental health. Stress reduction techniques particularly helpful include breathing exercises, meditation, positive self-talk, or affirmations.

For example, you could set aside a few minutes each day to breathe deeply, practice mindfulness meditation, or repeat a positive mantra to yourself. Even simply walking in nature can help reduce stress and improve your mood.

Make Time for Self-Care

This may mean making time each day to do something you enjoy or practicing self-compassion and acceptance when you make a mistake or feel down. It's also essential to find ways of being kind to yourself, even if these strategies are small. This could mean committing to getting enough sleep every night or treating yourself to something special during the week.

Self-care can include anything that makes you happy and gives you a sense of well-being. So, find what works for you and make it a regular part of your life. When it comes to your hobby or something that brings you joy, work it into your schedule.

Consider also going for massage services, hot stone massage, or a day at the spa. You may even want to try out one of these practices, such as yoga or tai chi, specifically designed to improve mental health and reduce stress. 

Get Enough Sleep

an alarm clock beside the bed

This is probably one of the essential tips for staying mentally healthy, as sleep deprivation can significantly impact your mood and mental health. This is especially true for adolescents, who generally have irregular sleep schedules and may not get enough sleep.


If you have difficulty sleeping at night or getting adequate rest, consider exploring natural sleep remedies, like taking a warm bath before bedtime or drinking calming teas.

On the other hand, avoid poor bedtime practices such as watching TV or using your electronic devices before you sleep. Also, try to go to bed and wake up at the same time each day, even on weekends.

To stay mentally healthy, eating a healthy diet, exercising regularly, managing your stress effectively, taking time for self-care, and getting adequate sleep each night is essential. With these strategies in place, you can better support your mental well-being and reduce your risk of depression.