Top 10 Tips to Maintain Your Mental Health

Mental health is an essential aspect of well-being, yet it often only comes to the forefront when we start to feel its absence. Mental well-being affects every part of life, from how we handle stress to how well we sleep. In fact, mental health and sleep are closely linked: poor sleep can increase emotional distress, while a healthy mind contributes to better, more restful sleep.¹

The good news? You don’t need to make dramatic changes to start feeling better. Learning how to look after your mental health can start with small, intentional actions that have a big impact. By building simple habits into your daily routine—like practicing mindfulness, creating structure, and prioritising rest—you can support long-term mental well-being. Here are our top 10 tips to maintain your mental health and create a calmer, more balanced life.

1. Start Your Day with Intention

Taking a moment of gratitude in the morning can set a positive tone for the day. Regularly reflecting on what you’re thankful for—such as through journaling—improves mood, boosts optimism, and supports emotional well-being.² Focusing on the positive at the beginning of your day, combined with mindful awareness, can help reduce stress and promote a greater sense of mental balance.³

Try this:

• Write down three things you're grateful for – whether it's a person, a moment, or something simple like a good cup of coffee, this helps cultivate a positive mindset from the outset.
• Reflect on one thing you're looking forward to – focusing on a point of anticipation can boost motivation and emotional wellbeing.

2. Declutter Your Space and Day

Clutter, whether physical or mental, can overwhelm your brain’s ability to stay focused. Research shows that higher levels of clutter are linked to lower life satisfaction, increased stress, and more frequent negative emotions. Living in a disorganised space can lead to feelings of overwhelm and self-criticism, making it harder to feel calm, focused, and in control.⁴

Try this:

• Start your day by tidying a small area of your space—clear your desk, make your bed, or put away loose items.
• At the end of the day, take a few minutes to reset your workspace so you can start fresh tomorrow with a clear, organised environment.

3. Limit Information Overload

The rise of smartphones and social media has transformed the way we live, bringing widespread changes that have deeply influenced mental health.⁵ The continuous flow of notifications and updates can foster a sense of urgency and fear of missing out, often heightening feelings of stress and anxiety.

A recent study found that limiting social media use to just 30 minutes a day over two weeks significantly improved participants’ stress levels, life satisfaction, sleep quality, and overall mental well-being.⁶

Try this:

• Check emails, social media and news at set times instead of constantly.
• Use "Do Not Disturb" mode during focused work, and schedule regular screen-free breaks.
• Consider charging your phone outside the bedroom to support better sleep and minimise late-night scrolling.

4. Practice Self-Compassion

Responding to setbacks with understanding rather than self-criticism can lower anxiety and build resilience. Treating yourself with kindness in difficult moments promotes emotional well-being and helps maintain perspective.⁷

Try this:

• Notice negative self-talk and replace it with supportive language.
• Reflect on mistakes with curiosity rather than judgment.
• Show yourself the patience you’d extend to a friend.

5. Engage in Purpose-Driven Activities

Finding meaning in your daily life creates a foundation for greater happiness and emotional stability. Focusing on activities that align with your values and contribute to others can provide lasting satisfaction, give you a sense of direction and help you weather challenges.⁸

Try this:

• Volunteer your time, revisit a passion project, or reflect on how your everyday efforts make a difference.

6. Make Time For Rest

Prioritising rest and sleep is essential for maintaining mental wellbeing. Restful moments throughout the day—paired with consistent, quality sleep at night—support emotional regulation, reduce stress, and improve cognitive function.⁹

Try this:

• Schedule short breaks during the day to recharge.
• Create a relaxing bedtime routine and aim for 7–9 hours of uninterrupted sleep each night.

7. Reconnect with Joy and Creativity

Engaging in hobbies or creative pursuits offers more than just a break from daily stress—it actively contributes to your emotional wellbeing. Studies have shown that creativity can lift your mood, spark positive emotions, and enhance your overall sense of fulfilment in the days that follow.¹⁰

Try this:

• Doodle, paint, or write something for fun.
• Explore a new recipe or DIY project, or simply take time to do something you love.

8. Prevent Burnout and Set Boundaries

Setting boundaries—both at work and in your personal life—is key to protecting your energy and mental wellbeing. Creating structure around your time helps you stay focused during the day and ensures you can fully disconnect after hours.¹¹

Try this:

• Say no to non-essential commitments to protect your time and energy.
• Minimise interactions that leave you feeling drained—prioritise connections that support your wellbeing.
• Build regular pauses into your day to rest, reset, and avoid burnout. Even short breaks can make a difference.

9. Nourish Your Body

What you eat plays a powerful role in how you feel—physically and emotionally. A balanced, nutrient-rich diet can help regulate mood, boost energy, and reduce feelings of stress and fatigue.¹² People who follow healthy eating patterns tend to experience better mental health.¹³

Try this:

• Add an extra serve of vegetables to your meals.
• Swap processed snacks for fresh, wholefood options.
• Stay hydrated with water throughout the day.
• Limit excess sugar and alcohol.
• Aim for meals that leave you feeling energised, not sluggish.

10. Ask for Help When You Need It

Reaching out for support strengthens your ability to manage stress. Social connections, whether with friends, family, or professionals, enhance resilience and provide the emotional stability needed to navigate life’s challenges.¹⁴

Try this:

• Talk to someone you trust about your feelings.
• Consider consulting a counselor or mental health professional for guidance and coping strategies.

Key Takeaways

Learning how to look after your mental health doesn’t necessarily require a complete overhaul of your life. Instead, focus on small, consistent actions that nurture emotional well-being. These habits—like setting boundaries and reconnecting with creativity—help build resilience and may even improve sleep and focus over time.

Support is Available

While small daily habits can help maintain your mental well-being, it's important to remember that support is always within reach. If you're experiencing mental health challenges, there are many trusted services and helplines ready to support you. If you or someone you know is in crisis, you can call triple zero (000) or reach Lifeline at 13 11 14, available 24/7.

Other national support services include:
Beyond Blue: 1300 22 4636
Suicide Call Back Service: 1300 659 467
MindSpot: 1800 61 44 34
MensLine Australia: 1300 78 99 78
FriendLine: 1800 424 287
Kids Helpline: 1800 55 1800
Headspace: 1800 650 890

These services are here to help with everything from stress and anxiety to crisis support and emotional wellbeing. Don't delay seeking help, talking to someone can be the first step to feeling better.

IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.

References

¹ Scott, H., Lack, L., Lovato, N., & Gradisar, M. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews, 60, 101556. https://pubmed.ncbi.nlm.nih.gov/34607184/

² Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://greatergood.berkeley.edu/pdfs/GratitudePDFs/6Emmons-BlessingsBurdens.pdf

³ Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/

⁴ Mills, K. (2023). Speaking of Psychology: Why clutter stresses us out, with Dr. Joseph Ferrari, PhD [Audio podcast episode]. American Psychological Association. https://www.apa.org/news/podcasts/speaking-of-psychology/clutter

⁵ Columbia University Department of Psychiatry. (n.d.). Smartphones, social media, and their impact on mental health. Sultan Lab for Mental Health Informatics. https://www.columbiapsychiatry.org/research/research-areas/child-and-adolescent-psychiatry/labs-and-research-groups/sultan-lab-mental-health-informatics/research-areas/smartphones-social-media-and-their-impact-mental-health

⁶ Coyne, P., & Woodruff, S. J. (2023). Taking a break: The effects of partaking in a two-week social media digital detox on problematic smartphone and social media use, and other health-related outcomes among young adults. Behavioral Sciences, 13(12), 1004. https://doi.org/10.3390/bs13121004

⁷ Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223–250. https://self-compassion.org/wp-content/uploads/publications/empirical.article.pdf

⁸ Boreham, I. D., & Schutte, N. S. (2023). The relationship between purpose in life and depression and anxiety: A meta-analysis. Journal of Clinical Psychology, 79(12), 2736–2767. https://onlinelibrary.wiley.com/doi/full/10.1002/jclp.23576

⁹ Vandekerckhove, M., & Wang, Y. (2017). Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neuroscience, 5(1), 1–17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7181893/

¹⁰ Conner, T. S., DeYoung, C. G., & Silvia, P. J. (2018). Everyday creative activity as a path to flourishing. The Journal of Positive Psychology, 13(2), 181–189. https://doi.org/10.1080/17439760.2016.1257049

¹¹ Pluut, H., & Wonders, J. (2020). Not able to lead a healthy life when you need it the most: Dual role of lifestyle behaviors in the association of blurred work-life boundaries with well-being. Frontiers in Psychology, 11, 607294. https://pubmed.ncbi.nlm.nih.gov/33424717/

¹² Adan, R. A. H., van der Beek, E. M., Buitelaar, J. K., Cryan, J. F., Hebebrand, J., Higgs, S., Schellekens, H., & Dickson, S. L. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. European Neuropsychopharmacology, 29(12), 1321–1332. https://doi.org/10.1016/j.euroneuro.2019.10.011

¹³ Firth, J., Gangwisch, J. E., Borsini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing? BMJ, 369, m2382. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322666/

¹⁴ Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress. Psychiatry (Edgmont), 4(5), 35–40. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/