Your mental well‐being depends on what you do from day to day. Staying mentally healthy is
a task that you can do on a day to day basis. Here are 10 tips for good mental health.
Have short‐term and long‐term goals. Have a realistic goal to achieve each day. It helps to keep
you focused and motivated and there’s a personal reward pay‐off when your goal is achieved.
2. Getting some ZZZZZs
Work on getting a good night’s sleep. 7 to 8 hours sleep is essential for mental well‐being.
Simple steps like having a sleep routine, avoiding alcohol and caffeine late in the evening and
relaxing before you go to bed can make a big difference.
3. Keep active
Exercise is one of the most powerful tools for maintaining good mental health. 20 minutes each
day of moderate level exercise (even walking) can make a big difference to how you feel.
4. Eat Healthy
Food will affect your mood. Eat lean protein, wholemeal breads, vegetables and fruit. Avoid
foods with high sugar and salt.
5. Be Mindful
Recognise when you have mood changes and take steps to do something positive rather than
let your moods take over and drag you down. Talk with someone, go for a walk or focus on a
task which energises you.
6. Build a network
Use your personal support network. Who are the people that are there for you? They can be
family, friends or workmates. Take the time to talk with your network and be a giver of support,
not just someone who looks for support. Supporting others can boost the belief in yourself and
your own mental well‐being.
7. Be Aware of your emotions
Avoid the trap of letting negative thoughts run around in your head. If you feel down and can’t
stop thinking about your problems, get a pen and paper and write your thoughts and feelings
down. It helps to defuse the emotions and often you can get new ideas about what you can do
to deal with the situation.
8. Defuse stress
Problem‐solve situations that cause you stress. Write down as many options as you can and
then consider which options are realistic for you and how you might put things in place to
handle the stress you’re feeling. Remember, you might need a couple of strategies to help
manage the stressful situation, and most importantly, be patient and allow yourself time to get
9. Create balance in your life
Work at having balance in your life. Actively plan time for family, hobbies, personal interests or
sports. Ensure what you do allows you to switch of and get the benefits of your recreation time.
10. Ask for help
When things get tough, be prepared to talk to someone who can help. Your GP can be a great
resource, or your Employer’s Assistance Program. What you talk about is strictly confidential and no one will know
you have asked for advice.
For more skills and tools get the Abundant Mind Toolkit and regain control of your life.