Feeling off, anxious, or just mentally drained? You are not alone. Mental health is something we all grapple with at times, and the good news is there are simple, science-backed steps you can take to feel more balanced — starting today. Whether you are looking for small daily shifts or longer-term strategies, here are 10 practical ways to improve your mental wellbeing.
1. Start With Small Daily Habits
Routine matters. Consistent sleep, staying hydrated, and eating regular, nourishing meals all form the foundation of good mental health. These basics can significantly reduce feelings of stress, irritability, and low energy.
2. Move Your Body
Exercise is one of the most powerful mood boosters available. Even a 20-minute walk can release endorphins, improve focus, and reduce symptoms of depression and anxiety. No gym membership required — just get moving in a way that feels good for you.
Read more: Exercise Tips For Busy Lives; The benefits of exercise; and Group Fitness Classes near Me
3. Talk to Someone You Trust
Connection is key. Whether it is a friend, family member, a trained mental health professional or GP, talking through what you are experiencing can offer relief and perspective.
Resources: Psychotherapy and Counselling Federation of Australia – find a therapist; Australian Government’s Health Direct directory; GROW mental wellbeing programs;Lifeline Australia; Beyond Blue; or book a telehealth appointment with Private Medical
4. Reduce Screen Time and Doom scrolling
Too much social media or news exposure — especially before bed — can increase anxiety, disrupt sleep, and leave you mentally overloaded. Try setting boundaries, using app timers, or having tech-free hours in your day.
More on this: Australian Government e Safety Commissioner: Digital Wellbeing
5. Practice Mindfulness or Meditation
A few minutes of breathing, body scanning,or guided meditation can help calm racing thoughts and centre your attention.
Get started:Headspace YouTube channel and the Smiling Mind app
6. Set Realistic, Achievable Goals
Break bigger goals into smaller, manageable steps. Celebrate progress, no matter how small. This builds a sense of purpose and momentum that is incredibly valuable for mental wellbeing.
Helpful resource: Health Directs Goal Setting and Motivation;Headspace
7. Moderate consumption of alcohol, caffeine or sugary drinks
Consuming excess amounts of alcohol, caffeine and sugar in your diet can affect anxiety and sleep. Consider how they affect you personally and try cutting back if you notice a negative connection between your consumption and your mood.
8. Learn to Say No
Over commitment can lead to burnout. Setting boundaries around your time and energy is not selfish — it is essential. Saying no to others is often a way of saying yes to yourself.
9. Keep a Journal
Journaling helps you process thoughts and emotions. It can provide clarity and reduce mental clutter. It is a private space where you can reflect and process without judgment and is also a great way to track patterns in your mood.
Tips: Psychology Today - How to Journal for Mental Health
Frequently Asked Questions:
Q: What are quick ways to improve mental health daily?
A: Simple habits like walking, getting sunlight, limiting screen time, and staying hydrated can make a noticeable difference.
Q: How does exercise help with mental health?
A: It releases endorphins and serotonin, improving mood, focus, and energy.
Q: Is it normal to feel anxious even when life seems "fine"?
A: Yes. Mental health is complex and not always tied to external events. You are not alone.
Remember: Improving your mental health is a process, not a finish line. It is okay to take it one step at a time — and to reach out when you need a hand. Remember, as quoted by the American philosopher Ralph Waldo Emerson, “It's not the destination, it's the journey.”
Do you or a loved one need an online mental health consultation?
Our experienced Private Medical online doctors can assist individuals across Australia with online mental health appointments.
Private Medical has online mental health appointments available 7 days per week including during the day, evenings,weekends and public holidays.
Book a mental health appointment online or call 135 001 to book your mental health appointment over the phone.
