10 Simple Ways to Improve Your Mental Health During Awareness Month

Mental Health Awareness Month is a powerful reminder that taking care of our minds is just as important as caring for our bodies. I’ve faced my own struggles with anxiety likely stemming for ADD, and I know how overwhelming it can feel. I have always kept my own struggle very private, often putting a bright smile onto my face to mask my inner struggle. As I've learned and practiced self care, I feel strong enough to share some of the things that help me stay strong, more confident about who I am inside and moving forward to achieve my goals in life. I have found that small, consistent actions can make a big difference. Yes, its hard to maintain a daily schedule when living with ADD, but being mindful of actually doing some or all of these things at least a few times a week really helps.

If you’re dealing with mental health challenges, or just want to boost your mental well-being, these ten simple steps can help you feel stronger and more balanced.

1. Start Your Day with Mindful Breathing

When anxiety creeps in, it’s easy to feel trapped in your thoughts. I found that spending just five minutes each morning focusing on my breath helped me calm my mind. Try this: sit quietly, breathe in slowly for four seconds, hold for four, then breathe out for four. Repeat this cycle a few times. This simple practice can reduce stress and prepare you for the day ahead.

2. Move Your Body Regularly

Exercise isn’t just for physical health. Moving your body releases endorphins, which lift your mood and ease symptoms of depression. You don’t need a gym membership—walking, stretching, or dancing in your living room works. When I struggled with ADD, regular movement helped me focus better and feel less restless. I start with a short walk (a few houses up the street), and often, its so nice (especially in May)

, I make a point of taking a longer walk the next day.

3. Connect with Someone You Trust

Isolation can worsen feelings of trauma and depression. Reaching out to a friend, family member, or support group can provide comfort and perspective. I remember calling a close friend during a tough time, and just talking about my feelings made a huge difference. You don’t have to face everything alone.

4. Limit Screen Time and Social Media

Scrolling through social media can sometimes increase anxiety and negative self-talk. I noticed that reducing my screen time, especially before bed, helped me sleep better and feel less overwhelmed. Try setting specific times to check your phone and avoid screens an hour before bedtime.

5. Create a Daily Routine

Having a predictable schedule can bring stability when your mind feels chaotic. I started setting simple goals like waking up, eating, and going to bed at the same times every day. This structure helped me manage my depression by giving me a sense of control and accomplishment.

6. Practice Gratitude

Focusing on what you’re thankful for can shift your mindset away from negative thoughts. Each day right before bed, I write down one thing I appreciate, no matter how small. This habit helped me notice positive moments even during periods of anxiety or trauma recovery. Three things are better but with ADD, I expect only one from myself but often end up with more. For me, even better than a gratitude diary is to write thank you cards or notes (and actually sent them!). It's puts my inner feeling of gratitude out into the world which boosts my good feelings. Try one card a week and if you and ADD, buy stamps first and prepare a list with mailing addresses. Start with those who you've been meaning to write to for a while. Even month's late, it still shares happiness.

7. Seek Professional Help When Needed

Sometimes, self-care isn’t enough. Therapists and counselors offer tools and support tailored to your needs. If you’re struggling with depression, anxiety, trauma, or ADD, reaching out to a mental health professional can be life-changing. It was for me and I still check in once per month as ADD affects my decision making in everything I do and even with medication, I still find myself slipping into dopa

mine boosting behavior which might not be healthy. It helps to have someone point it out to me as it's so difficult for me to recognize on my own. It took me time to ask for help, but it was one of the best decisions I made. Also, find a therapist you LOVE! Don't settle. Each of us are very different so a therapist who is a great match for one person, might not be the best for another. Keep looking until you find that special connection. It's so important for both you and your therapist to know you are making big differences.

8. Prioritize Sleep

Sleep affects every part of your mental health. Poor sleep can worsen anxiety and depression symptoms. I improved my sleep by creating a calming bedtime routine: dimming lights, avoiding caffeine late in the day, and keeping my bedroom cool and quiet by running a fan as background to dull other sounds. Aim for 7-9 hours of restful sleep each night.

9. Engage in Activities You Enjoy

Doing things that bring you joy can distract from negative thoughts and boost your mood. Whether it’s painting, gardening, reading, or cooking, make time for hobbies. When I felt stuck in my anxiety, spending time on the water sailing, kayaking or (and this might sound very strange but I love it) cleaning the bottom of a boat. It's so quiet under the water and I love it. I also love creative projects or picking a part of my home and spending a period of time making it look better. It's so good to walk in to see a new painting on the wall or a refurbished lampshade which matches something else.

10. Practice Self-Compassion

Mental health challenges can make you feel frustrated or guilty. I learned to treat myself with kindness instead of harsh judgment. When negative thoughts arise, I remind myself that healing takes time and that it’s okay to have bad days. Self-compassion builds resilience and encourages growth. Your worst critic might just be you so when you catch your mind saying negative things about yourself, stop it. It's not true. Actively think for all the ways you are wonderful. And if you can't think of any, write that thank you card you meant to write last week and pop it in the mail. Now you have something lovely to tell yourself and every little thing helps.

Wishing you a happy and healthy May month of Mental Health Awareness. Amanda