50 Practical Ways to Improve Your Mental Wellbeing
Life can be tough, and for many young men, mental health challenges can feel overwhelming. But small, consistent actions can make a big difference in how we feel.
Here are 50 simple, practical ways to improve your mental wellbeing:
Build a Strong Foundation
Get Enough Sleep – Aim for 7-9 hours of quality sleep each night.
Drink Water – Hydration affects mood and energy levels.
Eat Well – A balanced diet with plenty of whole foods can improve mental clarity.
Move Your Body – A short walk, stretching, or a workout releases feel-good endorphins.
Take Deep Breaths – Deep breathing can reduce stress and improve focus.
Limit Social Media – Constant scrolling can increase anxiety and comparison.
Step Outside Daily – Fresh air and sunlight boost mood and energy.
Avoid Excess Alcohol – It can worsen anxiety and low moods.
Reduce Caffeine – Too much can lead to jitteriness and disrupted sleep.
Listen to Music – Upbeat tunes or calming sounds can shift your mood.
Change Your Perspective
Practice Gratitude – List three things you’re grateful for daily.
Focus on What You Can Control – Let go of things outside your influence.
Reframe Negative Thoughts – Challenge negative self-talk with evidence-based thinking.
Write Things Down – Journaling can help process emotions.
Learn a New Skill – Growth builds confidence and purpose.
Celebrate Small Wins – Recognise even minor achievements.
Laugh More – Watch a funny movie, share jokes, or recall good memories.
Avoid Perfectionism – Good enough is often good enough.
Limit News Consumption – Too much negative news can increase stress.
Say No When Needed – Protect your time and energy.
Connect With Others
Reach Out to a Friend – A simple text or call can boost connection.
Schedule Social Time – Plan time with mates, even if it’s a quick catch-up.
Join a Group or Club – Shared interests foster friendships.
Help Someone Else – Acts of kindness improve wellbeing.
Talk to Someone You Trust – Don’t bottle things up.
Be Honest About How You Feel – Sharing lightens the load.
Hug Someone You Care About – Physical connection releases oxytocin, a natural stress reliever.
Avoid Isolating Yourself – If you feel withdrawn, push yourself to engage.
Find a Mentor or Role Model – Guidance from someone you admire can be invaluable.
Reconnect With an Old Friend – A familiar face can bring comfort and perspective.
Mindfulness and Relaxation
Try Meditation – Even 5 minutes can bring clarity.
Unplug Before Bed – Reduce screen time for better sleep.
Spend Time in Nature – Green spaces have a calming effect.
Declutter Your Space – A tidy environment reduces mental stress.
Read a Book – Escaping into a story can be a great mental reset.
Do a Creative Activity – Draw, paint, write, or play music.
Take a Warm Shower or Bath – Water has soothing properties.
Use Aromatherapy – Scents like lavender can promote relaxation.
Practice Mindful Eating – Slow down and enjoy your food.
Stretch Your Body – Release tension stored in muscles.
Long-Term Strategies
Seek Professional Help If Needed – Therapy is a sign of strength, not weakness.
Set Realistic Goals – Break big tasks into smaller, manageable steps.
Have a Morning Routine – Start your day with structure and purpose.
Learn to Forgive – Holding onto anger or resentment drains energy.
Reduce Negative Self-Talk – Be as kind to yourself as you would to a friend.
Get a Pet (or Spend Time With One) – Animals provide companionship and reduce stress.
Engage in Regular Exercise – It’s one of the most effective ways to boost mental health.
Create a Vision Board – Visualise what you want to achieve.
Accept That It’s Okay to Have Bad Days – They will pass.
Remember, You Are Not Alone – There is always support available.
Final Thoughts
Improving your mental wellbeing doesn’t require drastic changes—small, consistent steps can lead to big improvements over time. If you’re struggling, reach out. You don’t have to go through it alone.
**PLEASE REMEMBER** The Copper Beech Trust is here to help you. If you are struggling in any way, shape or form, please email IN THE STRICTEST OF CONFIDENCE – confidential@copperbeech.ie