Vitalize Behavioral Health & Psychometrics INC


Mental health challenges can happen to anyone. Thus, it is important to find ways to help increase your own mental wellness.

1. Track Gratitude in a Journal

What is gratitude? It is being thankful for a moment that brought you joy. An example of gratitude is spending time with a friend or enjoying a walk on a nice sunny day. When you write your gratitude down in a journal, you provide yourself the ability to remember positivity. This further helps you remain positive, and gives you the opportunity to reflect on positive memories… especially on mentally challenging days. Take a few minutes each day to write what brought you joy. Looking for an app to journal with? Check out these!

2. Helping Others
Mental health challenges may also indirectly affect us when loved ones experience difficulties. When we help others, we experience physiological changes. Our brain links these changes with happiness. As we feel happier, we experience an increased sense of well-being. When you help others, you also feel a sense of belonging. Engaging in volunteer work provides you with an additional supportive community. Overall, your sense of self-esteem boosts, and you get to help others. It’s a win-win!

3. Meditation
Meditating has several benefits both physically and mentally. Meditating daily can reduce stress, lighten anxiety symptoms, promote emotional health, lengthens your attention span and increases your memory. You can practice meditation before going to sleep or before getting out of bed in the morning.

Looking for a good meditation app? Try out Calm or Headspace

4. Take a 30-Minute Walk
According to Healthy Minds, going for a walk improves your self-perception and self-esteem. Walking can also improve your overall mood and sleep quality. Walking daily can help reduce stress, anxiety, and fatigue. Research indicates that people who are active have up to 30% less risk of becoming depressed. Older individuals who remain active show improved cognitive functioning, processing speed, and memory.

5. Talk About Your Feelings
Kid’s Health states that when we discuss our feelings, we increase our ability to better control impulses. Expressing our feelings into words to others, allows us to exercise self-control when experiencing emotions such as anger.
Using these 5 activities can help reduce mental health symptoms, and increase your mental, emotional and physical health.

Considering talking to a mental health professional? Contact Us today!

Dr. Heather Zeldin

CA Licensed Psychologist at Vitalize Behavioral Health