20 Mental health tips to boost your mood and resilience

Making a shift in your life to focus on your needs and emotional health can be lonely and, sometimes, scary. If you need support, a Headspace therapist can help you figure out what’s weighing you down. We offer practical tools and coping skills to help you feel like yourself again. You can also try some of the following strategies to get started right away.

Here are 20 science-backed, therapist-approved mental health tips to boost your mood and build your resilience:

1. Take a 10-minute walk without your phone

Studies show that even short walks can reduce symptoms of anxiety and depression. The impact is even more intense if you can unplug and disconnect from your devices. It allows you to notice your surroundings and take in the beauty of the outside world, distraction-free.

2. Add a Headspace guided meditation to your commute

Practicing meditation can reduce stress, depression, and aggression, according to research.

3. Write down 3 things you’re grateful for today

Gratitude journals are effective. In research, gratefulness was associated with happiness and reduced depression. Try keeping a journal and starting or ending each day by logging three things you’re grateful for. Notice the impact it has on your mental well-being over time.

4. Call a friend to say hi with no agenda

The Centers for Disease Control (CDC) states that social isolation and loneliness can have several physical and mental health impacts, including increased risk of heart disease and stroke, type 2 diabetes, self-harm, depression, anxiety, and earlier death. Spending time with your people, whether it's friends or family, can offer the type of social connection you need to improve your well-being.

5. Open the window and stretch for 5 minutes

Stretching, or any physical activity, does more than just enhance physical health. It’s good for mental health, too. Some research shows that stretching increases serotonin levels (serotonin is known as the “feel-good” hormone).

6. Spend time in nature—even your backyard counts

The more we research it, the clearer it becomes that spending time in nature offers cognitive benefits and improved mental health, mood, and emotional well-being. Try spending even just a few minutes outside every day.

7. Listen to music that boosts your mood

Music therapy is linked to reduced anxiety and improved emotional and mental well-being. It’s also known to reduce stress and help you achieve inner balance.

8. Declutter one small space, like your desk, a drawer, or your inbox

Clutter can be a source of stress. But trying to tackle it all at once can be overwhelming, too. Tidying up a space you use often, like where you sleep, can help you be more productive and peaceful. It also gives you a sense of control. Some research even suggests decluttering can make you less irritable or distracted.

9. Drink a full glass of water before your coffee

Your brain might tell you that you need coffee first thing in the morning, but the research is clear: drinking water positively influences cognitive abilities and mood. Try drinking a tall glass of water before your cup of Joe tomorrow.

10. Say no to things that leave you drained

Setting relationship boundaries can be hard, but setting them is vital for emotional resilience. Saying no helps you feel secure and more powerful in your relationships.

11. Eat one balanced meal without multitasking

Mindful eating (eating without distractions) offers many benefits, including increased patience, living in the moment, and the ability to let go of judgment.

12. Make something with your hands, baking, drawing, or building

Art therapy offers benefits such as reducing feelings of isolation and improving overall well-being. Find something creative you enjoy and spend a few hours exploring your new outlet each week.

13. Try a new hobby without stressing about being good at it

Give yourself permission to enjoy something without worrying about how well you do it. Doing what you love is better than doing nothing, regardless of the outcome, so find something you’re genuinely interested in. One recent study found that hobbies can reduce depressive symptoms and offer higher rates of life satisfaction in older adults. Other research suggests they offer additional mental health benefits, like reducing stress, enhancing well-being and mental health, and improving social connections.

14. Journal one sentence about how you feel

Journaling has well-documented links to mental health. If the thought of writing overwhelms you, though, try starting small. Commit to writing just one sentence daily to track your feelings. You might notice a pattern of triggers that you can develop coping skills for moving forward. Studies show that journaling helps manage depression and anxiety and reduces stress.

Interested in trying a more interactive approach to journaling? Meet Ebb, your empathetic AI companion available right in your Headspace app. Built by clinical experts with your safety and privacy in mind, Ebb can provide thoughtful prompts and questions to help you unpack how you’re feeling, and share personalized meditations and activities to meet you in the moment as your journal.

15. Pet an animal or visit a shelter

The American Psychiatric Association (APA) researched how pets offer people positive mental health benefits, including reducing stress and anxiety, providing companionship, and creating a calming presence. Further research shows that people who volunteer to help animals have better mental health and fewer work-life conflicts.

16. Plant something and watch it grow

It might not be the first mental health tip you think of, but horticulture therapy is a thing. Multiple studies support its effectiveness in reducing symptoms of depression and enhancing cognitive performance.

17. Learn something new—a fun fact, a recipe, a word

According to research by the University of Cincinnati, committing to lifelong learning is good for your self-esteem, mental health, and social life. Make it a habit to learn something new every day to keep your mind engaged and sharp.

18. Get sunlight in the morning

There’s a strong link between exposure to sunlight and reduced symptoms of depression and anxiety. Catching some rays first thing in the morning can help you start your day in a positive and healthy way.

19. Set a 10 p.m. bedtime a few nights a week

Getting enough quality sleep is crucial for mood and energy. Insufficient sleep is known to increase your risk for depression and anxiety. In a perfect world, you’d get to sleep early every night, but if that’s impossible, aim for a few nights a week to start.

20. Reflect on what’s working in your life (not just what isn’t)

Sometimes, simple self-reflection helps you make positive change. Focus on your strengths (what’s working) and where you can make improvements. Both can enhance optimism and build resilience, especially when you reflect on stressful events.

Different tips work for different people. You don’t have to use every one of these to improve your well-being. To start, try picking a couple that stand out, and then build from there. Being consistent with a self-care routine matters much more than being perfect.

Headspace offers a range of tools to help support your well-being. We provide mindfulness, coaching, and full clinical care to meet all your needs. And now, our online therapy program makes it easier than ever to connect with a licensed therapist, experiencing the benefits of therapy in real-time. It is covered by most major insurance plans and designed to fit into your schedule.

Explore our care options today to feel more grounded, present, and supported. Whatever your mental health goals are, online therapy from Headspace can help you get there.

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