1. Try writing your thoughts down.

Venting is awesome for a reason—it helps you get out your frustrations and frees that weight from your shoulders. When you feel as if you are getting bogged down by all of your thoughts and feelings it is beneficial to keep a mental health journal.

You do not need to do anything in-depth or lengthy—just take five minutes or so a day to write down your thoughts, feelings, or ideas. This can be especially helpful if you want to keep track of changes in your moods or behavior over time in order to discuss them with your psychiatrist later. It can also just be a place to work through something in a private, non-judgmental space—something that you may not feel comfortable talking about just yet.

2. When you are overly stressed and overwhelmed, see if there is a way to put a positive spin on it.

Stress happens, and it always sucks on some level—whether you are overworked or overbooked or both.

Try to stop yourself from entering a complete spiral by taking those moments when you are very overwhelmed and try to look for the good in them. For example, if you are stressed because you are up against an intense work deadline, think about how that stress is actually helping to push you to get it done. The sensation of pressure does not have to be negative—it can be a positive challenge and motivating, or, if you do not have a free weekend to yourself in the next two months, consider how it is great that you have such a rich social life these days. In many cases, it is all about how you view it.

If you are chronically stressed and feel that there really is not an upside, consider viewing that as a welcome warning sign that you need to find ways to scale back before you burn out. Sometimes stress feels like it will never end and that the glass is only half-empty but by sitting down and reflecting on just one positive aspect of that day, week, or month, you can start to recognize the parts of your life that are motivating.

3. Plan to take daily, low-key walks (and actually do them).

Sometimes you just need to step away from what you are doing or dealing with and get some air. Sure, getting regular exercise is important for mental health, but even just taking regular, relaxing walks can be soothing for your mind. In addition, it may literally force you to take a breather when you need one.

Getting out into the world and connecting with life is usually healing, as is the rhythmic nature of walking. It can help get you out of your head and into the world. Try taking a walk when you first get up or after dinner. Schedule 20 minutes into your work calendar to remind you to step out for a bit. While on a walk, focus on the soothing sounds of the birds around you, or the smells of freshly mowed grass, and allow your mind to take a break.

4. Counter negative thoughts with positive ones.

Negative thoughts are just a part of life, but they do not have to consume you. Instead of trying to ignore those thoughts altogether, try countering them with positive statements.  For example, if you are feeling anxious and regretful about staying in bed until noon one day, follow that with a reminder that you really needed some extra rest and alone time this week. You can get back out there tomorrow.

5. Make a list of "your people."

You know the ones—these are the people you know you can always call, text, or email when you need to feel a connection.

By building a list of people that you trust, with whom you can talk to in times of need, you allow yourself a strong sense of not being alone. The next time you are struggling, check out your list and reach out to someone on it. Then, work your way down if someone you love is not free to talk. It can also be beneficial to schedule some time to meet with one another and reconnect, even if it’s only for a twenty-minute coffee shop connection or someone joining you for your short daily walk.

6. When you are stuck in a negative thought spiral, write down two good things.

It is hard to think of anything else when you are really upset or frazzled, so this exercise is mostly about hitting pause and broadening your focus.

Just think of two or three positive things in your life in this moment—something that brings you joy, something you are proud of, someone who loves you. This can help ease your feelings of angst and frustration. Gratitude is something people need to cultivate especially when life feels overwhelming and negative. Even being thankful for a hot shower can help you reset.

7. Have a self-care arsenal.

Everyone has certain things or coping mechanisms that give them a boost when they’re feeling down, and you might not even realize what yours are. Maybe it is taking a bath, watching that one YouTube clip, putting on the sweatpants with three different holes in them, whatever. Just make sure whatever it is, it is accessible when you really need it.

8. Talk back to your inner voice.

Everyone has an inner voice, i.e. the way you talk to yourself in your head or out loud. However, sometimes that voice can be cruel—even though you ultimately dictate it. It can tell you that you are a failure or convince you to stress about something that you have absolutely no control over. Most people have a loud inner critic, which makes their life more stressful. Learning to have a reassuring and soothing inner voice can make a big difference in improving your mental health.

Obviously, that is easier said than done, but here's a good place to start: When your inner voice is giving you crappy feedback and advice, stop and consider how you would talk to your best friend in this situation. Then try to adjust your inner voice to talk like that. Chances are you would not tell your friend she is doing everything wrong and everyone hates her. You would probably tell her she is overreacting, that she has no reason to think these things, and that she should focus on what she can actually control in the situation.

9. Ask yourself “and then what?” when you are stuck on an anxious thought.

Ruminating over something that is making you anxious is not going to achieve anything. However, you can help push your thought process forward by forcing yourself to think ahead. This helps elucidate thoughts that are reasonable, probable, or sometimes even rational.

For example, if you keep worrying that you are going to lose your job, ask yourself what would happen if that were the case. That might seem terrifying at first (you would be strapped for money, you could lose your apartment, it could affect your relationship, etc.) but then follow those thoughts—what would happen next? Maybe you would look for a new job, find a cheaper apartment, and take out a loan. Eventually your thoughts should come around to reasonable solutions to your biggest worries. You might even realize that these scenarios—while certainly anxiety inducing—are highly unlikely to happen.

10. Think about alcohol habits and whether you could stand to cut back a little.

Your alcohol intake does not just influence your physical health—it affects your mind, too. Therefore, it is important to consider your drinking habits when you are aiming to improve your mental health.

If you find you are typically drinking more when you are feeling depressed or anxious, or that you end up feeling worse when you drink, try cutting back on how much you have and how often you have it. Keeping a log of your drinking and your emotions before and after might also be helpful. If you note a serious change in thoughts and behavior it may be time to adjust your drink intake.

11. Have a bedtime ritual.

Quality sleep is a crucial part of your mental health, but it can be especially hard to come by when you are struggling with anxious or depressed thoughts. There are steps you can try to take to quiet your thoughts before you get into bed and ensure you get a full night of sleep.

Since it is unlikely you are going to solve anything overnight, we recommend pressing pause on your thoughts and trying to get a solid night of sleep before diving back into things. That might include writing down anything you are worried about so that you can get back to it tomorrow—and stop thinking about it now.

You can also look for winding-down activities that will not work against you (the way staring at your phone or Netflix might), like coloring, journaling, or reading (as long as you set a stopping point in advance). These activities can clear your mind and you may even find yourself slipping into sleep as you finish the chapter of your book or write out your daily thoughts.

The bottom line: There are a number of small but impactful ways to improve your mental health every day.

Of course, this list is no substitute for getting help from a licensed mental health professional who can walk you through individual strategies that can help you. We hope this gave you a few ideas that you can use the next time you are feeling overwhelmed. Remember; do not be afraid to reach out for help if you need it. Call Comprehensive Behavioral Health to schedule an appointment at 540-688-2646.