Our mental health and well-being affect every aspect of our lives, from relationships and work performance to physical health and overall happiness. When we prioritize mental wellness, we improve our ability to handle stress, build resilience and navigate challenges effectively. Neglecting mental health, on the other hand, can lead to burnout, anxiety, depression and other emotional struggles. Minding your mind is about being intentional with your thoughts, emotions and behaviors to foster a healthy, balanced life.
1. Practice self-awareness. Pay attention to your thoughts and emotions. Recognizing your mental state helps in addressing challenges before they become overwhelming.
According to the World Health Organization, out of every eight people around the world — that equates to nearly one billion people — lives with a mental health disorder. These disorders affect thinking, feeling, mood and behavior. Some of the most common mental health conditions include anxiety disorders, depression, eating disorders, addiction and bipolar affective disorder.
The National Institutes of Mental Health notes that rates of anxiety, depression and substance abuse disorder have increased since the beginning of the COVID-19 pandemic, with people more likely to develop mental illnesses or disorders in the months following infection. In addition, people diagnosed with long COVID, which the Centers for Disease Control and Prevention notes is characterized by ongoing symptoms or health problems that can persist for weeks, months or even years after infection, may experience various symptoms related to brain function and mental health, including difficulty thinking or concentrating, headaches, sleep problems, lightheadedness when standing up, depression and anxiety.
2. Set healthy boundaries. Protecting your time and energy is crucial. Learn to say no, limit exposure to negativity and prioritize self-care.
Work-related stress is a significant issue for millions of professionals. In fact, about 66 percent of American employees report experiencing some form of burnout in 2025, according to recent research from the management system experts at Moodle. The digital era has led many professionals to feel pressured to be available around-the-clock — but work-life boundaries are vital to combatting career-related stress. Turn off notifications from your work email account at the end of the workday, and resist any temptation to check emails before going to bed, which could trigger stress that makes it harder to fall asleep.
Also, don’t let your personal/vacation time go to waste. The 2024 Sorbet PTO (Paid Time Off) Report found that 62 percent of American professionals — nearly two-thirds of the workforce — did not use all of their PTO in 2023, and 5.5 percent did not take any PTO at all. The American Psychological Association notes that time off is linked to reduced stress as well as lower rates of heart disease, depression and anxiety — so use it!
3. Engage in mindfulness and relaxation. Practices like meditation, deep breathing and yoga can help reduce stress and promote clarity.
In stressful situations, a person’s breathing speeds up and becomes irregular and shallow, which can contribute to feelings of anxiety and fatigue. The National Council for Mental Wellbeing notes that studies have found that breathing exercises can help to alleviate stress by tricking the brain into thinking a person is in a different emotional state than he or she is actually in (i.e., a calm state where no threat is perceived).
4. Stay connected. Build strong, supportive relationships with family, friends and colleagues. Talking about your emotions and experiences can be incredibly therapeutic.
The Centers for Disease Control and Prevention notes that people who are socially connected and maintain stable and supportive relationships are more likely to have better mental health outcomes than those who don't. This was never more apparent than during the pandemic, when social distancing restrictions contributed to feelings of isolation, depression and anxiety in millions of individuals across the globe.
5. Prioritize sleep, exercise and nutrition. A well-rested, well-fueled mind functions better. Ensure you are getting enough sleep, move your body regularly, and maintain a healthy, well-balanced diet.
The National Sleep Foundation recommends most adults ages 26 to 64 get between seven to nine hours of sleep each night. People who are 65 and older can get slightly less, and young adults between ages 16 and 25 can get slightly more.
The American Society for Nutrition notes a growing body of research suggests a strong connection between a healthy diet and mental health, and the Mayo Clinic says any form of exercise can help relieve stress by boosting chemicals in the brain and endorphins that help you feel good.
6. Fuel your mind with positivity. Limit negative influences, whether they come from social media, toxic environments or unhealthy relationships. Instead, focus on positive affirmations, uplifting content and activities that bring you joy.
Although social media may have originated as a means to bring people together, there are many who argue that it actually does the opposite. Instances of cyberbullying, which is a form of online harassment, have grown as social media has become more pervasive. In fact, in the spring of 2023, United States Surgeon General Vivek Murthy released an advisory that suggested social media is harmful to young people. In 2024, Dr. Murthy called for a surgeon general's warning label on social media, not unlike the warnings printed on cigarette packages.
7. Seek professional help when needed. There is no shame in reaching out to a therapist, counselor or support group. Mental health professionals can provide valuable tools and strategies to enhance well-being.
Local psychologist Erin Lawson, who specializes in individual and couples therapy and group counseling, touts Psychology Today as an excellent resource for finding and connecting with mental health providers, both in our area and throughout Georgia.
“You can search by preferred specialty, what insurance they accept, geographic location, virtual vs. in person availability and more,” she said. “If you feel like you aren't able to find a clinician who is a good fit in this area, I highly recommend utilizing that feature to find someone who meets your needs. Mental health is so important, and prioritizing your own mental health in therapy is a wonderful step towards overall wellness.”
