Mental Health Mastery: 108 Tips for Optimal Well-being

Mental health is critical to us all because it helps determine how we act, react and behave on a day to day basis.Here is a list of 108 mental health tips that will, for sure, make you a happier person.
Mental Health Tips

Health is wealth.

But, mental health is even more important, yet it is often ignored.

We live in a society that tells us to “suck it up” and “deal with it.” Well, I’m here to tell you that mental health should not be taken lightly!

Mental Health Tips for a better and happier life.
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When it comes to mental health, the old adage rings true: You need to take care of your body in order to take care of your mind.

Mental health is critical to us all because it helps determine how we act, react and behave on a day to day basis.

And, these factors largely contribute to how happy or miserable we are on the inside.

So, it makes sense that we should maintain a healthy mind to ensure happiness in our lives.

But, what is a healthy mind? How can we keep it happy and active?

That is precisely what this article aims to solve.  Keeping your mind healthy and happy is actually easier than you might think, as long as you follow the tips below.

Mental health refers to the way we think, feel and act as well as the ability to find pleasure, manage stress and cope with challenges.

Every year, millions of people around the world struggle with various mental health concerns. These can range from relatively mild issues like stress and addiction to severe illnesses like schizophrenia and bipolar disorder.

Even if they aren’t diagnosed with a serious condition, many people live in an almost constant state of worry or distraction. They feel unhappy most days, but don’t know why they feel so.

They feel overwhelmed and lost as if they are trying to find their way in life. Often these people turn to pharmaceutical drugs for a solution, but there are other safer options available.

There are a number of natural remedies that have been studied extensively and anecdotally proven to help with mental health concerns.

Here is a list of 108 tips to help you improve your mental health and stay sane in 2022 and beyond.

1. Get social

Mental Health Tips - 1. Get social
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Loneliness is a major factor in mental health problems and the antidote to loneliness is connection.

This doesn’t necessarily mean you need to make lots of new friends – it could be joining a group, activity or sport you enjoy.

Even catching up with an old friend over coffee counts as a social connection.

Having a strong support network is one of the best ways to improve mental health without pharmaceutical drugs. Talk to friends or family on a regular basis whether it’s over the phone or in person.

Try joining a group of people with similar interests, whether it be for fitness, friendships or anything else.

Surrounding yourself with positive influences can have a big impact on your mood and overall well-being.

2. Listen to uplifting music

Music is one of the best forms of entertainment because it allows you to escape into another world entirely that makes you feel good about yourself; especially when you’re listening to something positive which can be done at any time (even while working, commuting etc.) without requiring much effort on your part.

Different types of music can have a different effect on our brains but a lot of people who are looking for ways to boost their happiness levels tend to stick with the more upbeat & peppy genres, as a result.

3. Eat healthy food

3. Eat healthy food
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Eating a diet rich in whole foods and devoid of processed junk will help ensure that you get all the vitamins, minerals and nutrients your brain needs to function properly.

Vegetables, fruits, nuts, seeds, grass-fed meat, seafood, beans, legumes and whole grains are all great choices.

In particular, fatty fish is one of the few non-pharmaceutical sources for Omega 3s, that have been shown to improve mood.

Alternatively, you may even opt for Omega 3 supplements.

This means eating foods which are good for our bodies, with all the necessary nutrients to help us with whatever it is we want to do with ourselves.

It’s like using tools like screws & drill bits when building something; you wouldn’t use one without the other!

According to research, food has a big impact on our mood so if we want to feel good then eating healthy is essential.

4. Limit your sugar intake

Mental Health Tips - 4. Limit your sugar intake
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Sugar is highly addictive and leads to a number of mental health issues like anxiety, depression and ADHD. It also damages the brain’s ability to learn and remember new things by causing inflammation in the hippocampus region of the brain.

Sugar has been linked to over 60 diseases, many of which are mental health concerns.

5. Limit your alcohol intake

5. Limit your alcohol intake
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While small doses of alcohol may be good for the brain, large doses have been shown to lead to an increased risk of mood disorders and several other mental health problems. If you do choose to drink, keep it at a minimum and only in moderation.

6. Limit your caffeine intake

6. Limit your caffeine intake
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Caffeine is another habit that can cause a number of mental health problems in large amounts. It has been linked to anxiety, insomnia and depression in some people when consumed in excess (usually 4 or more cups per day).

It is also extremely addictive and withdrawal symptoms (like headache and fatigue) may make you feel like you need it.

If you do drink caffeine, try to limit yourself to 1-2 small cups per day and avoid the late afternoon; the time when many people experience insomnia due to coffee’s half-life in the body.

7. Decrease screen time (TV, phone, computer)

7. Decrease screen time (TV, phone, computer)
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Watching TV or playing video games for more than 2 hours per day has been shown to cause depression in some people.

It may seem relaxing to sit down and watch the latest episode of your favourite show, but you are depriving yourself of healthy movement and not giving your mind enough time away from stimulation to do what it needs to do.

8. Exercise for 30 minutes per day

8. Exercise for 30 minutes per day
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Regular physical activity can release endorphins that elevate your mood naturally. Not only does this make you feel better when exercising, but also long after as well (when the “runner’s high” kicks in).

If you don’t enjoy going to the gym or prefer other forms of exercise then try walking around your neighbourhood or enjoying a bike ride with friends instead.  

This is one of the most important things you can do for improving your mental health. Even 30 minutes of moderate activity per day has been shown to decrease anxiety, depression and stress levels.  

It also helps with insomnia, which often plagues people that are stressed or anxious.

9. Eat more fish

Eat more fish
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Specifically fatty fish like salmon, mackerel and sardines.

These types of fish contain a good amount of omega 3s or DHA/EPA which have been shown to decrease depression and help with ADHD symptoms in some people.

They also provide a good source of vitamin D3 for improved mental health as well as calcium for strong bones & teeth.

11. Get plenty of sleep

11. Get plenty of sleep
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Just like eating healthy food is important to having energy, getting quality sleep is also key to feeling rested and energized throughout the day. Without adequate rest, the brain cannot function properly which will leave you more susceptible to mental health issues like depression or anxiety.

Aim for 7-8 hours per night but adjust based on your own personal needs.

12. Practice good hygiene

This may seem very basic but it’s often a forgotten part of taking care of yourself. By looking presentable and bathing regularly, you will feel more confident in social situations and improve your mood overall.

Just taking a few minutes each day to tidy yourself up will have a big impact on your mental health.

13. Try yoga

13. Try yoga
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Yoga is an inexpensive and easy way to improve your mood as well as keep your mind sharp as you age.

It is also been shown to reduce the symptoms of anxiety, pain and arthritis which can be common mental health problems in some people.

In fact, this simple practice has been used for thousands of years to help those with mental illness through improved breathing techniques and physical activity.

14. Meditate every day

13. Try yoga
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Although it may seem basic or “hippie-ish”, meditation has been shown to have a positive impact on many parts of the brain that control emotions and overall psychological well-being.

Some studies have shown that it can even help heal brain abnormalities in people with schizophrenia or depression.

15. Light therapy (SAD lamp)

15. Light therapy (SAD lamp)
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Although this option may not be effective for everyone, light therapy has been very helpful for some people with seasonal affective disorder (SAD), a condition where depression is more likely during the winter months or in areas with less sunshine.

Many people with SAD also have depression or anxiety so it’s important to talk about these symptoms with a doctor.

This is when they experience a decrease in mood and energy levels during the fall and winter months due to less sunlight being available each day.

By using a special kind of lightbox every morning, you can prevent these feelings from occurring by exposing your eyes to bright white light which triggers chemicals inside the brain to improve mood & energy levels without any negative side effects.

16. Take a break from your phone and other screens

Staring at a screen all day is not good for mental health and sleep quality.

Research shows that the blue light from your phone, tablet or computer can affect your brain’s production of melatonin and serotonin which both play roles in mood and healthy sleep patterns. Melatonin levels are significantly lower when exposed to this type of light so it is important to limit screen time before bedtime.

This will allow you to get better quality rest, feel more refreshed upon waking up and be more productive during the day without crashes or mood swings.

17. Connect with loved ones

17. Connect with loved ones
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Although a little time spent with friends and family is a nice break from the daily routine, it is important to keep in touch more regularly.

Not only does this help you feel better by triggering endorphins in the brain but it also reduces stress, anxiety and depression while improving overall psychological well-being.

18. Unplug from social media

8. Unplug from social media
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Social media has been identified as a major cause of mental health issues in young people because of unrealistic expectations set by others on what life should be like.  

In fact, many celebrities have gone on record saying that sites like Facebook & Instagram have been very harmful to their self-esteem due to constant criticism over every aspect of their lives.  Even worse are cyberbullying campaigns where trolls will target a person for weeks or months to try and get a rise out of them.

It is important to limit the amount of time you spend on social media every day because it can lead to unnecessary stress, anxiety & depression by constantly comparing your life with others.

Do yourself a favour and log off every once in a while (maybe one week per month) so that you can see what’s really going on in your friends’ lives instead of relying on their filtered versions shown online.

19. Use an app like Headspace to learn how to meditate

Headspace app for guided meditation
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Headspace app for guided meditation

Although it sounds pretty simple, meditating every day for 10-20 minutes is not easy when you first start.

By using this app to guide you through short meditation sessions (guided by an Englishman), you’ll learn how to quiet the mind which can be difficult at first because of all the “noise” coming from your thoughts.

The more you practice, the better you will get at controlling your emotions and reducing stress & anxiety in everyday life.

20. Take time for yourself

Taking time for yourself every day is key to mental health and well-being.

Spending a few minutes alone can improve your coping skills by triggering endorphins in the brain which make you more resilient against stress & anxiety while improving overall mood levels.

It is important to create a daily habit of doing something that makes you feel good because this will help counterbalance the bad habits that exacerbate these feelings such as sitting at your desk all day or watching TV before bedtime.

Doing anything from reading a book to playing an instrument, going for a walk or learning an art form will help get your mind off of work/school and improve your physical and mental health at the same time.

21. Journal your thoughts

21. Journal your thoughts
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Although it sounds pretty basic, journaling is one of the most effective ways to improve mental health and overall well-being.  The reason for this is that you are forced to stop procrastinating and confront negative feelings that would otherwise just sit there until they snowball into a bigger problem.

This daily habit can also help put things into perspective by getting all those negative thoughts out of your head so that you can analyse them from a distance as if they don’t belong to you anymore.

22. Work on your goals

22. Work on your goals
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Keeping track of what you want to accomplish every day will make you more productive, help you set better deadlines and hold yourself accountable.  

It is much easier to wake up in the morning when you know exactly what you have to do beforehand so it also helps fight off procrastination which can be a contributing factor for mental health issues such as anxiety.

23. Adjust your expectations

Although it may seem difficult at first, adjusting your expectations of others and yourself makes life a lot easier overall but this takes time because we are all conditioned by society to think that our self worth is determined by how many friends or followers we have online or how rich we are compared to everyone else around us.

The easiest way to change this is by consciously trying to be more positive every day which brings me to my next point.

24. Surround yourself with positivity

Find like-minded people that you can learn from and surround yourself with because they will help you stay motivated & grateful by always pointing out the good things that happen in your life instead of dwelling on the bad.  This does not mean that they are ignoring reality, it just means that they don’t let negative experiences get the best of them because chances are there’s no benefit for doing so (especially after a tragedy happens).

Just remember that “misery loves company” so never lose hope if you stumble along the way or take heed when someone warns you about falling into the same trap.

25. Stop complaining

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Complaining about something is the most effective way to continue feeling bad because you are reinforcing negative thoughts in your brain so why would you want to do that?  

The best thing you can do in this situation is detached yourself from whatever it is that’s bothering you by taking an objective look at the problem, figuring out what caused it and then planning how to deal with it without involving other people who have nothing to do with it or suggesting quick-fixes that won’t help in the long run.

26. Learn how to let go of things

It sounds like a paradox but learning how to let go of things (especially grudges) will make life easier because you’ll stop worrying about them which consequently stops you from dwelling on them.

Learning how to let go of things also makes you more productive because you stop feeling frustrated about things outside your control and become grateful for all the good things that happen in your life plus it gives you a sense of inner peace which is the most important requirement for happiness.

27. Forgive yourself & move on.

7. Forgive yourself & move on.
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Reflecting on past mistakes will only make you feel worse so don’t waste time doing this instead, give yourself a break and forgive yourself unconditionally (even if you don’t think it’s necessary) so that you can move forward with your life as opposed to languishing in negative feelings which take away from your overall well-being.  In any case, everyone makes mistakes so there’s no reason to punish yourself if you don’t plan on changing how you live your life from now on.

28. Cultivate gratitude

Cultivating gratitude is key for happiness because it helps us overcome negative thoughts whenever they pop up which will make everything easier for you in the long run (trust me).

Gratitude is best achieved by keeping a journal where you document three things that you’re grateful for every day and offer some explanation why.  

29. Take time off to relax

29. Take time off to relax.
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Although it may be difficult to do this in your everyday life, taking time off to relax allows you to escape the hustle & bustle of daily life which helps put things into perspective all while giving you something positive to look forward to whenever things get tough (because they will).

30. Stop yourself from dwelling on the past or worrying about the future

Dwelling on negative experiences from our past prevents us from moving forward because we are essentially reliving those experiences over & over again without receiving any benefit out of it whatsoever so take heed when you find yourself doing this and try to think of a funny memory instead.

Conversely, worrying about the future is pointless because it can’t be changed so why fret over something that may or may not happen when you have full control over your life today?  

If there’s nothing you can do to affect what happens in the future then stop worrying about it because that will only make you feel worse (and stress out) each time you think about it which will decrease your overall quality of life considerably.

31. Stop comparing yourself to others

Comparing yourself to other people for validation is pointless because everyone has their own strengths & weaknesses (which they usually hide from the world anyways).  It’s fine to emulate people who are living great lives but remember that you have your own journey so stop obsessing over other people & accept who you are now, not who you want to become.

32. Remember that happiness is a choice

Contrary to popular belief, being happy isn’t an entitlement it’s a choice which means you have full control over your emotions so use them as tools rather than allowing them to dictate the way you think about things which will only make life harder for yourself mentally speaking (and possibly physically too).

Desiring more things will just make you unhappy because once you get them, they’ll just be replaced with something else that you think is missing from your life and the cycle repeats itself until you stop and realize that happiness is a choice and it’s one that you can start making right now.

33. Be grateful for what you have

Gratitude allows us to recognize how fortunate we are by identifying all the good things that happen in our lives each day plus it builds our character which means the more grateful you are for what you have, the more happiness will follow suit.

34. Choose your thoughts wisely.

34. Choose your thoughts wisely.
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Negative thinking will only make life harder for yourself and gets in the way of experiencing happiness because it sets us up for failure before we even try (which is not a recipe for success by any measure).  

Focus on solutions rather than problems and be mindful about how you think because that’s all we do with most of our time anyway; we just pass it through our consciousness mindlessly day after day so take charge & be deliberate when making decisions to gain clarity instead of wasting time worrying about things you can’t change which won’t ever happen either so…let go!

35. Give yourself time to rest & recover

When you get into the habit of resting, your mind and body will thank you for it because without sleep or downtime, stress builds up which causes us to feel tired more often than not.  

Make sure that you’re giving yourself enough time in the day to recharge & rejuvenate in order to remain in top shape mentally speaking so don’t forget to take care of yourself by getting plenty of sleep each night (ideally 7-9 hours).

36. Practice self-care daily

It’s important to do something nice for yourself every day (a little bit at least) because you deserve it.  

Treat yourself like your own best friend or perhaps even like royalty if you want because life is too short to be anything less than fabulous!

When you make self-care part of your daily ritual, not only will you feel happier but you will also experience a general sense of calm that others will notice too.

37. Treat yourself to your favourite foods

37. Treat yourself to your favourite foods
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It doesn’t matter if you’re on a diet or not because sometimes indulging in our favourite foods is exactly what we need to lift our spirits & make us feel comfortable with who we are as individuals.  

The good thing about this tip is that it can also improve your health too so there’s no reason why you shouldn’t do it often…just pick your favourite foods wisely because not all of them are created equally.

38. Take action now

Don’t wait for things to happen because you’ll just end up wasting time by doing nothing at all; especially when you think about all the things that could have been if only you stopped waiting.  

Make a plan & take action so that your goals become reality without any unnecessary setbacks which can be avoided altogether with the right kind of preparation.

Life doesn’t usually give us second chances so make sure to take advantage of it by being proactive instead of letting opportunities slip through the cracks, never to be seen again which is sometimes the sad reality for many people who are looking for ways to increase their happiness levels but don’t know where to start.

39. Don’t focus on what you don’t have

39. Don't focus on what you don't have
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Jealousy is an emotion that we’re never going to be happy with because it’s counterproductive and only leads to feelings of misery which prevent us from feeling any better about our lives as a whole.  

The grass isn’t greener on the other side, so stop looking at it & appreciate what you have instead because without those things…you wouldn’t even exist!

40. Spend time with people who lift you up

40. Spend time with people who lift you up
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The people that you spend most of your time with usually end up affecting your life in some way or another (especially when they’re close to you) which means that the more positive people around you, the better.

Look out for these kinds of friendships because they will make you a much happier person overall by simply being in their company.

Surround yourself with positive people as much as possible and watch your happiness levels soar through the roof, as a result of those great new people who you’ve met & befriended along the way.

41. Watch positive movies

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Positive movies are great because they provide us with an escape from our own lives by taking us into another world entirely, where anything is possible; which allows us to recharge & encourages us to keep pushing forward through any tough times…in general.  

Watch something uplifting today (for 20-30 minutes or so) and feel the positive vibes wash over you like a warm wave of energy which will make you feel like you can do anything that you put your mind to.

42. Read positive books

42. Read positive books
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Just like watching positive movies, reading something inspiring also has the same effect on our well-being because it allows us to escape into another world where everything seems better than it does here in reality; giving us hope for a better tomorrow which allows us to carry that same feeling with us for the rest of our lives.

Here is a list of great books you should read today if you’re looking for something uplifting:

The Alchemist

The Slight Edge

The Power of Your Subconscious Mind

43. Write down 3 things that went well… every day

This can be done anytime & anywhere so make sure to take advantage of it by writing down 3 things that went well for you today (no matter how small) which will make you feel even better about your life as a whole…over time.  

Take advantage of the little things in life because they count too – big or small!

44. Get outside

Sunlight is one of the most natural and powerful mood-boosters on the planet. Regular exposure to nature has been shown to increase energy, happiness and overall well-being.

Even just looking at photos of nature increases positive emotions!

This can be done by using small physical objects as reminders so that they constantly remind us of the bigger picture – what we want out of life and how we should go about getting it.  

Just looking at these objects before work/school/etc., will put us in a better mood & motivate us to do what needs to be done for our own ultimate success.

46. Watch successful people’s videos on Youtube every day

Just watching other successful people at work or play can be enough to motivate & inspire us because their level of success has been reached by obtaining knowledge & wisdom throughout their entire lifespan and now they’re sharing it with the world through videos online – which is incredibly generous of them!  

Watch a few every day and feel that positive energy washes over you like a wave of motivation that will carry you on through your day.

Some recommended YouTube channels to start with are Dandapani, Sadhguru and Gaur Gopal Das

47. Visualize yourself being happy

Visualization is an incredibly powerful tool because it allows us to predict the future to a certain extent & this gives us the opportunity to prepare for anything that might happen in the near future by visualizing ourselves being happy – doing what we love to do.

48. Think of 1 reason why you’re glad you woke up today

This may seem sadistic & a little tough to do at first but all this does is allow you to have a clear understanding of everything that you have been blessed with in this single day – from the people around us to the huge amount of freedom we’re provided with here in North America, compared to other parts of the world.  

Even though these things may not seem like much sometimes, they’re more than enough for some people and can be something worth smiling about.

49. Don’t watch negative stuff on TV/the internet

49. Don't watch negative stuff on TV/the internet
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This one should be pretty self-explanatory, yet some still choose to crush their own happiness levels by absorbing negative energy into themselves like another human would absorb oxygen (gluttonously.)  

Not only will watching negative things on TV affect your mood but it will also give you material to complain about – which is the last thing we want when we should be enjoying our lives outside of work.

50. Try to make 1 person smile every day

50. Try to make 1 person smile every day
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This doesn’t have to be someone you know.  

All it takes is one genuine smile or compliment that will brighten that person’s entire day – even if they don’t show it outwardly.  

The point is; by making people smile, we’re increasing the happiness level of everyone around us & strengthening our own positivity in the process.

51. Keep a gratitude diary

This is a great opportunity to write down all the things you’re grateful for on a daily basis so that you have something to look back on whenever you feel yourself falling into a negative spiral.  

It’s also an excellent way of becoming more positive because by writing down our thoughts, we bring them from inside of our heads into reality – making it easier for us to achieve anything we want.

52. Today is the last day of your life

52. Today is the last day of your life
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If you take anything away from this post, let it be this incredible realization.

We only have one life & after spending countless years on Earth – wasting our time, money and energy on trivial things that don’t really mean much in the grand scheme of things – we should feel extremely grateful to be alive right now for this single day.  

There is no guarantee that we’ll be here tomorrow so why not spend today doing what makes us happy with the people who matter most?

53. Smile often, even if you don’t feel like it

53. Smile often, even if you don't feel like it
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This will help endorphins increase the levels of dopamine in your brain which will provide you with more energy – resulting in a longer, more productive day.

A simple smile can help you stay positive and feel just a little bit better than you did before – even if it doesn’t seem like much at the moment.

Have you ever noticed what happens when you see a smiling stranger?

We naturally feel happy because we know that there’s someone else out there who is happy and isn’t afraid to show it.

54. Be grateful for all of your scars & injuries!

That scar on your knee – reminds us of that time when you fell off that skateboard and scrapped the entire left side of your body in front of everyone at school/work!

It was embarrassing yet somehow one of the fondest memories you have because it truly shows our resilience as human beings.

55. Read motivational quotes & use them when necessary

“Never let go of hope, for it carries you through all dark nights.”

It’s okay to not be okay sometimes (it’s actually necessary) & that’s where motivational quotes come in handy.  

Read them when you’re feeling low, or use them as reminders for why life is worth living – instead of obsessing over the bad things that have happened to us.

56. Affirmations

56. Affirmations
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This may seem like a weird way of increasing positivity but this can also help our negative emotions disappear completely.  

Affirmations are, quite simply, positive statements we make about ourselves so if done correctly, they will drastically affect our output and mindset towards anything we do because it makes us believe that whatever our goals are; they’re achievable with work & patience.   

57. Realize what success means to you

Not everyone strives for the same thing in their lives and that’s perfectly fine.  

It should be noted, however, that anything society deems as success should never be the end goal because it inevitably brings too much stress with it.

Ask yourself what makes you happy aside from money/fame/fortune & remember – if our life was measured by experiences instead of money; we would all be millionaires!

58. Read your horoscope

A scientific study revealed that horoscopes had the power to make people’s lives better simply because of how they related to their personalities.

Reading these on a daily basis can help us realize things about ourselves we couldn’t imagine otherwise (like, for example, you’re actually an introverted extrovert).

Ignore the parts that are probably wrong but instead, take note of how accurate they are.

Horoscope is a bit like a ‘daily affirmation’ so when we read it, we tend to believe in it and feel positive about the day ahead.

You’d be surprised at how right on the mark some people can be which brings us to our next point…

59. Find your hero/inspiration

59. Find your hero/inspiration
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Look up to people you admire & respect and ask yourself how they can help you improve your life.

It doesn’t matter if it’s a celebrity, a friend or a complete stranger – what matters is that you’re surrounding yourself with reliable people who will inspire you to push forward in every sense of the word.

But no matter how big or small their accomplishments are; their stories are ultimately what drive us to do better for ourselves.

59. Stop thinking about your ex

59. Stop thinking about your ex(es)
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We’ve all been there before – obsessing over how much we miss them, trying to find out what they’re up to on social media or even worrying about who they may be dating now.  


We may never get closure from certain relationships but it doesn’t mean that we should keep thinking about them because it’s only making us miserable and holding us back from moving on with our lives.

Don’t let the past control your present – you have so much to look forward to!

60. Stop being so hard on yourself

It’s okay to have goals but no matter how ambitious your goals are; it’s important to take a step back and enjoy the little things in life.

We’re only human, after all.

61. Put yourself in other’s shoes

This is a great way to understand where others may be coming from because by understanding their mindset & emotions, you’re able to have much deeper conversations that go beyond just small talk.   

It would also help us reduce our judgemental nature because we know it isn’t our place to pass any sort of verdict on anyone else’s behaviour – unless it directly affects us for the worse.

62. Try and see the good in every situation you’re faced with

This doesn’t mean that we should put a positive spin on everything that happens to us – but sometimes we can find some beauty even in the most unfortunate of events.

For example, we don’t have to like the fact that we lost our job but we can be happy that we had one in the first place and start looking for another opportunity immediately.

Realizing that it could always be worse can also help us feel better about our current predicaments so we should remember to count our blessings and focus on the positives instead of dwelling on the negatives.

63. Play a sport

63. Play a sport
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Whether we’re aware of it or not; we all have an innate competitive nature and if we can channel that energy into something productive and enjoyable (like playing tennis or learning how to snowboard), the resultant positive feelings will carry over into other aspects of our lives too.   

The great thing about sports is that they usually bring people together so there’s an opportunity to make new friends as well along the way!  

64. Have your own back – physically & emotionally

This doesn’t mean you should start picking fights with random people on the street but having your physical health in check means you’ll be more equipped to take care of yourself when life gets tough – and trust me when you grow older, it will.

As for emotional health, it’s about making sure that we have our own back so when people criticise us or even betray us, we can hold our heads high and be strong instead of letting their words get to us.

65. Get a life coach/mentor

We all need someone in our lives who is a trusted source of sound advice and wisdom – somebody who has been there before and wants the best for you & your future.

You might want to start with a close friend or family member but if they’re not available; then there are other options like joining communities that you feel comfortable with (like Toastmasters) or looking up professional mentors.   

66. Take the Inner Engineering course

66. Take the Inner Engineering course
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This is about taking the time to understand yourself better by exploring your own mind and behaviour.

A huge part of self-discovery is understanding your inner world because it helps you connect with yourself on a deeper level and become more aware of your unconscious thoughts, feelings & emotions.

The Inner Engineering course by Sadhguru is about working on yourself so you can reach your fullest potential and live the life you’ve always wanted.

The course provides you with all the tools needed to make sense of the often confusing world that we live in and it’s also a great opportunity to meet like-minded people along the way.

67. Don’t be afraid to say ‘I love you.’

67. Don't be afraid to say 'I love you.'
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This means not hiding your feelings and keeping quiet when you know deep down its time, to be honest.

Of course, there are other ways to show love besides simply saying the words but it’s an important step in any relationship because it builds trust, honesty & intimacy.

68. Play little games with yourself

This could mean anything from going outside without a coat when it’s freezing cold or wearing clothes that don’t match just for fun – as long as they make you smile then there’s no harm done!

There are also other games you can play like challenging yourself to think of 100 things that start with a certain letter (for example I’m thinking of 100 things that start with A) or listing as many words as you can that rhyme with a particular one.

69. Learn how to cook

69. Learn how to cook
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Cooking is not only a great way to break out of our comfort zones; it’s also something that can be turned into a hobby!

We all like different types of food but it doesn’t mean we don’t enjoy trying different things if we’re open-minded about it.

It’s also easy to find tips & tricks online so there are endless possibilities when it comes to what type of recipes are out there for us to experiment with.

70. Try various forms of therapy for personal growth

This means counselling, psychotherapy, meditation etc… but it all boils down to the same thing which is you wanting to grow as a person whether that’s by overcoming your fears or through small changes in your behaviour.

71. Get rid of toxic people in your life

71. Get rid of toxic people in your life
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They’re not there to help you so don’t waste time thinking about them, let alone wasting your emotions on them.

It’s hard to let go of people we’ve known for years but it has to be done if we want to move forward and feel happy again.

Don’t try and change other people because you can never do that, no matter how much you may wish otherwise!  

72. Create your own reality

72. Create your own reality
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This means being aware of the moment & how you react to it.

Say for example someone is rude to us, instead of letting it get the better of us – create our own reality where we can choose to control how we feel about what has just taken place by saying to ourselves something empowering like “I have no problem with you” or “I can choose how I feel about this.”

73. Stop listening to sad music

73. Stop listening to sad music
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It’s perfectly normal to listen to sad songs when you’re feeling down but it’s not the best way to deal with your emotions because it just prolongs whatever situation you’re in.

Listening to uplifting & positive songs will have a direct effect on the way we feel so remember that next time you put on a playlist!

74. Be patient with yourself

This means forgiving yourself, working through your problems and being kinder towards yourself because nobody is perfect so there are bound to be mistakes along the way…but it doesn’t stop us from trying again!

75. Get rid of toxic thoughts by saying ‘Stop!’

As soon as negative thoughts enter your head, you need to be aware of them and then say “STOP!”

Don’t dwell on what’s happening or has happened because that will lead to us feeling worse instead of better.

Letting go is essential for living a less stressful life!

76. Don’t stay in your head too much

76. Don't stay in your head too much.
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Being stuck in your own head is not good for mental health.

All of us have to spend time thinking but too much can lead to worrying, rumination and bad decision making.

The human brain has evolved towards social connection, not isolation.

Excessive time in your head can lead to loneliness, anxiety and depression.

77. Be mindful, not mindless.

Mindfulness means being present in the moment and fully aware of our surroundings.

However, all too often we find ourselves in autopilot mode where our minds are elsewhere (e.g. at work, with family etc).

It’s helpful to think about how much time we spend being mindless when we’re still aware of our surroundings and what’s going on around us.

One of the greatest mental health tips we can give is to just take a moment and notice, then appreciate how amazing it is that we’re alive & thinking!

78. Be kind to strangers

We can never really understand what another person is going through so it doesn’t hurt to say “hello” or offer a smile whenever possible.

If someone is lost, instead of getting frustrated at them try and help them out because there is always more than meets the eye…plus, doing nice things for others makes us feel good about ourselves!

79. Concentrate on one thing at a time  

As well as being essential when studying, this tip helps us stay focused and we’re more likely to find that we get good results because of it.

It could be anything from deciding not to multitask while cooking a meal, to sticking with just one activity when we go out and about instead of jumping around from one thing to another!

80. Take regular breaks during the day

If we don’t take a break from time to time, our brains can become overwhelmed which makes us feel unfocused and this is never good when we want to get things done!

Taking small breaks between tasks or even just 5 minutes every hour will do wonders for our concentration & wellbeing.

81. Be happy for others success

Whether it’s someone we know or a celebrity, we can always be happy for their achievements because it doesn’t affect us in any way so why not just let them enjoy the moment?

This helps to stop feeling jealous and bitter towards others because ultimately it keeps us from focusing on ourselves which is what we should be doing.

Being happy for others’ success reminds us that we should be striving to reach our own goals because at the end of the day it makes us feel good!

82. Love yourself unconditionally

This means letting go of the idea that there is something wrong with us, or how much value we place on our looks & personality traits.

We need to start embracing all of our positive qualities and removing any negative ones so we can start feeling more confident about ourselves.

No matter what age, race or sexuality we are; it’s important to love & accept who we are.

We should always do things because they make us happy, not because we feel like we have to do them…life’s too short to be unhappy about anything!

83. Increase time in nature

83. Increase time in nature
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You don’t need to hike the Appalachian trail for a week to benefit from an increase in nature; even 10 minutes per day has been shown to be enough for most people (and is easier than you think).

Not only will you get that much-needed sunlight, but the natural smells, sounds and environment will boost your mood.

84. Don’t be afraid to ask for help

Without even thinking about it, we often wait until the last minute before we look for a solution to our problems which can cause us to feel stressed & overwhelmed.

The first thing we should do is ask for help whenever it’s needed because there is always someone out there who can assist with whatever it is that’s concerning us!

Instead of worrying, just bite the bullet and ask for help, then feel good about our problem-solving skills while not stressing out anymore!

85. Eat foods high in antioxidants

Antioxidants fight free radicals which are chemicals that damage cells and have been linked to ageing, cancer & cardiovascular disease.

Dark chocolate, blueberries, broccoli, apples and blackberries are just a few examples of antioxidant-rich foods!

Mental health and antioxidant-rich food go hand-in-hand…so get on it!

86. Finish what you start

We all have too much on our plates sometimes which results in us trying to do way more than we can handle…which causes us not to get anything done.

Before coming home, decide what needs to be done so you don’t feel overwhelmed when you walk in the door!

This means finishing the job & not leaving tasks half-completed which just stresses us out because we’ll have to do them another day, and that’s never a good thing.

87. Don’t put off until tomorrow what you can do today

Similar to #86, if we procrastinate doing something by putting it off until tomorrow; it means we have to do that task AND something else which just makes everything worse.

It’s okay if the thing we have to do is hard work but it might be worth investing in some motivation & seeing how far we can get before calling it for the day…we’ll still feel accomplished!

88. Don’t trust everyone with your secrets

88. Don't trust everyone with your secrets
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We can choose to tell people our secrets, but the choice is theirs whether they respect that information or not.

Just because someone says they won’t share our secret doesn’t always ensure it will stay between us because people aren’t perfect & may slip up without meaning too!

It’s better to keep secret-sharing to a minimum just to be safe, and the only person we should really share our deepest secrets with is someone who loves us (ourselves included!).

89. Spend time with your furry friends

89. Spend time with your furry friends
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We all know how nice it is to cuddle with a warm, friendly animal and feel the unconditional love they give us…it’s so great!

Who couldn’t use more of that in their life?

There is just something about animals that brightens our mood and makes us feel happy.

They don’t judge us and love us no matter what, so why not get a pet & have them around more often?

90. Take a dip in the pool

90. Take a dip in the pool
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Swimming is a wonderful way to exercise without putting too much strain on our bodies which allows us to stay in shape while having fun!

Water has always been known for its healing & soothing properties so it’s the perfect place to go if we need therapy.

When we feel overwhelmed, swimming takes away all those negative feelings and helps us feel better in no time.

91. Say ‘no’ when you want to say ‘no’ and mean it!

It’s so hard for some people to say ‘no’, but if you always face problems because you can’t say no, then something has to change!

If you don’t know how to escape from over-committing, then learn to say ‘no’.

If you’re someone who has a hard time saying no because being honest with people scares you more than not having enough time or resources, then what can you do?

Just remember that the truth doesn’t always have to be negative so try coming up with a more ‘positive’ way of saying no by being honest without pushing people away.

92. Learn to play a musical instrument

92. Learn to play a musical instrument
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Music has been part of our lives for so long, and it’s great to know how to create music or play an instrument.

There have been so many studies suggesting that learning a new musical instrument helps with mental health issues such as stress, depression & anxiety.

Enjoy yourself by learning piano, guitar, violin or even drums!

93. Stop watching porn

93. Stop watching porn
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This doesn’t only apply to pornographic websites, but also to social media platforms like Facebook, Twitter and Instagram which are designed to be equally addicting.

Constantly using & abusing our phones can definitely affect the quality of our sleep so if we want to feel refreshed in the morning, it’s advisable that we switch off our mobiles at least one hour before bedtime.  

94. Do something you haven’t done before

Push yourself to do something you haven’t done before because it’s worth trying!

If we always do the same thing, then we run out of things to look forward to and that can be a real bummer.

So shake up your routine every once in a while, just try something new & enjoy whatever comes next!

95. Have Feet? Then Dance!

95. Have Feet? Then Dance!
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Dancing is a fun and easy way to get exercise because we can do it almost anywhere.

It’s such a good form of release for any pent up emotions we might be feeling inside; plus, if we learn how to dance well, then no one can stop us from showing off!

Dance can also help us improve our coordination, flexibility & memorization (which is great for the brain).

So go make some mistakes, keep trying & never give up on this wonderful art form.

96. Avoiding problems doesn’t make them go away

We can try to bury our heads in the sand for a while until things go back to normal, but it’s really not good for us (& more importantly) the people around us!

Problems are inevitable & life will always throw something at us.

It’s just up to us what we do with that information when it finally gets through.

Running from problems only makes things worse & causes bigger issues down the road, so just face things head-on because there are positive ways of dealing with difficulties too!

97. Hug a friend!

98. Hug a friend!
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Hugs are great for our overall mood because they make us feel better & happier.

They can also give us a little energy boost, which is always nice when we’re feeling down in the dumps.

With all that being said, hugs can’t solve problems or take away the pain so it’s important not to rely on them too much because that could be dangerous!

98. Let all the negative feelings out!

It’s perfectly fine to feel angry, sad & even irritable sometimes because those emotions are a part of life.

But the last thing we want is to carry that negativity around with us day after day because it can affect us (& those around us) in ways we don’t really understand.

Feelings always come first & if we’re feeling ‘off’, then something has to change!  

We shouldn’t ignore our problems because ignoring them will only make things worse eventually.

If we take a few minutes each morning or night to talk about everything going on, then it’ll be a lot easier for us to get through our days…

99. Help someone with a problem!

One of the best ways to help ourselves is by helping others.  

It doesn’t have to be a big gesture either because there are a lot of things we can do for people who need a little assistance.

Sometimes all it takes is a random act of kindness & that’s always worth trying!

100. Go shopping!

101. Go shopping!
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Shopping is an awesome way to get rid of all the negative energy because it’s something that always makes us feel good.

We can spend hours looking at other people & trying out new things because there are always loads of new styles & trends that come out every year!

There’s nothing better than coming home with a bag full of goodies after having a wonderful day, so take some time to look around the shops & find out what’s hiding in there.

101. Do something nice for someone you don’t like.

…and by nice I mean the opposite of whatever the person is doing to annoy you!

It can be hard not to take it personally when people are fighting or trying to ruin our lives, but if we can see past petty arguments, then we’ll find that it wasn’t worth our time at all.

Sometimes the people who are screaming or yelling at us are really feeling terrible (they just don’t know what else to do) so being nice & cordial is a great way to put an end to raging debates!

102. Stop saying sorry!

102. Stop saying sorry!
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It doesn’t matter what situation we’re in, being sorry just isn’t going to fix anything.

In fact, it just confuses everyone because two wrongs don’t ever make a right no matter how hard we might try.

If somebody is making excuses for their behaviour or not owning up to the problem, then there’s no point in saying sorry & that just drags on the issue even more.

Interestingly enough, this is one of the most common mistakes everyone makes so it’s time to stop doing it because you’re only making things worse for yourself.

103. Learn to apologize!

103. Learn to apologize!
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In #102, I said that it’s pointless to apologize for things we didn’t do because that just confuses & angers people.

But if you’re wrong, then an apology is the only way of making up for your mistakes so why not try being a little more humble?

Saying sorry doesn’t have to be an admission of guilt so it shouldn’t be something we dread saying to those we care about.

Apologies are the first step towards repairing any damage that’s been done.

It doesn’t matter what happened, if we’re willing to take responsibility then there’s always a way out of predicaments.

Even if things didn’t go as planned or somebody got hurt, if we apologize then it’s easier for everyone to move on with their lives.

104. Stop expecting so much from people!

We may not always realise it, but the expectations we have of others can do a lot of damage because they’re impossible to meet.

People are just people & not superheroes.

None of us is 100% reliable because life can get in the way at any given moment, so expecting somebody to remember everything we said or do what we want them to is asking for too much.

Even if they seem perfect right now, nobody’s perfect forever so it’s best not to hang onto unrealistic hopes of perfection from people.

105. Embrace the unexpected!

By expecting the worst, we get caught off-guard when anything positive happens because it’s not what we were expecting to see at all.

But if we start looking for the good in everything that comes our way, then it won’t be long before life starts looking a lot better.

It’s hard to be hopeful when we’ve been disappointed time after time again, but one day we’ll come across something that makes us realise that not all is lost because there are good people in the world & good things happening every day!

106. Stop holding grudges!

107. Stop holding grudges!
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Not forgiving someone might seem like the right thing to do, but hating on someone for months or even years is only ruining your life.

The longer you hold onto old grudges & negative feelings, the more power you give them. If any of you could just let things go after a while then life would be so much more enjoyable!

We might not be able to bring back lost friends or repair broken relationships, but it’s never too late to make amends & start over again.

The only way of making up for all the damage is by letting go of everything bad & starting afresh with an open mind.

107. Enjoy your life!

If you made it to the end, congratulations!

You deserve a treat for your efforts & you’ve definitely earned it.

So go do something nice for yourself & enjoy the rest of your day.

This article is dedicated to my best friend’s dad, Mahesh Raichandani, who inspires me every day with his positive attitude towards life & his love for others.

He’s an amazing person & has overcome so much in his life, but he doesn’t let it get him down because he believes that there is always a reason to smile.

108. Finish this article without scrolling down any further!

YAY! You make it to the end.

If not, then WHY?!

Just kidding, but seriously.  

This article is a random list of 108 things we can do to find happiness & enjoyment in our lives and improve our overall mental health.

We probably won’t be able to accomplish all of them, or maybe even most of them for that matter, but that’s okay.    

Learning new things each day really does help us grow as people which makes life worth living!

No matter what, just try to do something nice for yourself & if it makes you happy then go for it!

Final Thoughts

Mental health is something that can’t be ignored, so pay more attention to it in your everyday life.

It’s important to look after yourself because nobody else will do it for you!

If we want to feel happy & enjoy life, we need to make a conscious effort to do so because no one will happily hand those things to us on a silver platter.

So don’t be afraid to take the plunge & start doing things to make yourself happier because it’ll be worth it in the end!

These 108 mental health tips for happiness are also extremely useful because many of these things will make us feel more content with ourselves & increase our self-esteem.

I hope you enjoyed this list.

If you have any more suggestions then feel free to leave them down below!

Thanks for reading. 🙂

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  1. This was just what I needed right now.

    We often get lost in the materialistic world, so much, that we forget to look inside of us.

    Wonderful list to improve mental health.

  2. There are so many things in this list that I wanna add to my lifestyle. But, its gonna be hard to quit alcohol and coffee. There has to be a start, I will start small and practice discipline.

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