10 Free Strategies for Cultivating Lasting Mental Well-Being

For many of us, we may feel really good after a certain therapy session or positive experience we had but may struggle to maintain that headspace. I can relate to this and appreciate it when others share their suggestions. We are all unique in what works for us but maybe something from my list will help you. Maintaining positive mental states: strategies and tips can be challenging, but it’s possible with the right strategies and consistent effort. One key aspect is understanding the importance of maintaining positive mental states and continuously working towards it.

1. Understanding Your Emotions and Needs

Review your day and check in with your feelings often. Make a mental or physical note in a journal about what helps or doesn’t help you. You can even make a list of things you would like to try to help you next time you feel a particular way. Doing this will also help you establish a mental/physical routine. Investing your time into understanding yourself better can help make future feelings easier to recognize and take care of. You can try some suggestions in this list that may help or check out the free app Mira: Trauma and PTSD Support. Mira is a self-help app to help manage symptoms using exercises, trigger and symptom tracking, analytics to record your progress, emergency hotlines, resources, and more. It also offers some relief solutions for anxiety, avoidance, anger, dissociation, panic attacks, flashbacks, and more.

2. Relieve Stress and Find Joy in Creative Self-Expression

Getting creative doesn’t always mean your typical arts and crafts (although they are great). Creativity and self-expression are many art forms. It can be simple things such as re-decorating, digital art, cooking, or dancing to some music. Digital art is something I have grown to like over the years such as a simple clothing or home design app on my phone, or trying out Photoshop to make some art or logos. By having this creative outlet you can escape/relieve yourself from the stress that could be building.

3. Develop Mindfulness Practices

Maintaining positive mental states can be significantly improved through mindfulness practices. Being mindful means to be aware or conscious of something and maintain that practice. Accepting certain situations or feeling as they are at that moment (without judgment). This can help differentiate yourself and improve your physical and mental health. While meditation and yoga are common, mindfulness practices can also involve apps, deep breathing, and paying attention to your body during daily activities. Mindfully observing your hunger signals instead of immediately reacting is a helpful exercise. Instead, you would sit with it and connect with your body in a deeper sense. Mindfully engaging in experiences, even seemingly insignificant ones, by slowing down and savoring them is an excellent practice.

4. Nourish Your Mind Through Gut-Friendly Foods

Consume foods that help your body function. Did you know consuming dark greens can help with depression? Read more about it in my “Dark Greens for Depression” post. Numerous studies have concluded that a Mediterranean diet lowered your risk of depression by 25% to 35% in comparison to the “Western Diet”. Eva Selhub MD states in an article for Harvard: “Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to contain only modest amounts of lean meats and dairy.” ^[1] The production of serotonin during digestion can improve sleep and appetite, mediate moods, and curb pain. To boost serotonin production, incorporate probiotic-rich foods into your diet.

Examples of Probiotic Foods:

• Kombucha (consumed in moderation)
• Tempeh and tofu (tempeh is generally less processed which is even better)
• Miso soup (do not boil and avoid katsuobushi dashi if vegan)
• Pickled vegetables
• Fortified milk alternatives (alternatives to dairy)

To Lower Your Risk of Anxiety or Depression, Consider Avoiding These Foods and Ingredients:

• Fruit juice (opt. for whole fruit/fruit juice instead which includes the fiber)
• Highly processed white flour
• Aspartame (often found in “sugar-free” processed foods)
• Trans fat (occurs naturally in meat and dairy)
• Processed food
• Fried food
• Dairy

5. Prioritize Sleep for Optimal Health

Quality sleep is essential for both physical and mental well-being. To improve your sleep, prioritize a regular sleep schedule, even on weekends. Engage in regular physical activity, but avoid strenuous exercise close to bedtime. Create a relaxing bedtime routine that signals to your body it’s time to wind down. This could include a warm bath, reading a calming book, or listening to soothing music. Optimize your sleep environment by making sure your bedroom is dark, quiet, and cool. Consider using earplugs, an eye mask, or a white noise machine to block out distractions. Avoid caffeine and alcohol before bed, as these substances can interfere with sleep. If you consistently struggle with sleep, consult a healthcare professional to rule out any underlying medical conditions.

Tips to Improving Your Quality of Sleep:

• Get adequate physical and mental exercise
• Don’t eat too much food close to bedtime
• Help your body relax mentally and physically (warm bath, warm de-caffeinated tea or milk, meditation, light reading, dimming lighting (giving yourself a low-energy environment), or by keeping your bedroom as a sleep/rest-only space (no work or high energy reminders)
• Try some bedroom Feng Shui that works for you (maybe adding lavender, or removing electronics/clutter) to create a peaceful place for your mind to rest

6. Learn More About Mental Health Through Therapy, Self-Education, and Online Resources

We are forever learning about ourselves and others. If you are already going to therapy regularly then that is a great way to improve your mental health. If you are looking for a therapist a great place to find one (no matter where you live) is Better Help. Therapy can be expensive, another route you may want to take (not intended as a replacement for therapy) to amplify a therapy experience is reading and learning about psychology. The internet and library can offer an abundance of resources that can help. A personal favourite of mine is Dr. Kirk Honda’s Youtube Channel: Psychology in Seattle. Dr. Honda is a licensed therapist who offers free information about mental health to the public to help viewers understand psychology in an engaging way (such as reacting to popular television shows or podcasts that involve deep dives into misunderstood topics of mental health).

7. Respond with Compassion

Cultivating compassion, both towards others and ourselves, significantly enhances our ability to maintain positive mental states. Compassion often stems from an understanding that others may be experiencing difficulties we may not be aware of. For instance, if someone is rude to you, your initial reaction might be to retaliate. However, by practicing mindfulness, you can detach yourself from the situation and respond with greater composure. Understanding the underlying reasons for the person’s behavior, such as personal struggles, enables us to respond with greater compassion, and may even allow us to help them to see it in this way. This approach demonstrates compassionate responses in interactions with all beings.

I think it is also important to make sure you are having compassionate interactions with yourself. A common example of this is when we are too hard on ourselves mentally when we “fail” or think we are going to “fail”. Learning where you need to improve your own self-compassion and being familiar with when you are falling into these bad thinking habits are useful in changing this mindset. Instead of feeling afraid or ashamed, you can tell yourself some positive truths. I think it is also important that if you are setting goals for yourself, those goals are not unrealistic and are enjoyable.

The Unexpected Benefits of Failure:

• You learn and improve from mistakes (encouraging strength and growth)
• It reminds you to be humble and grounded (you are only human after all)
• Helps you overcome fear (even just the fear of failing)
• It can fuel a motivational drive to try again or decide to change course (provides decision-making information)
• At the end of the day, you can say you tried and that is success in itself

8. Improve Your Mental Health with Animal Companionship

This is my favourite free way to improve your mental health. Having someone you can rely on for emotional support, whether a human friend or a companion animal, is crucial for mental well-being. We learn from each other, and these connections provide invaluable support. While dogs are well-known for their therapeutic benefits, studies increasingly show that bonds with various animals, from cats and birds to even reptiles, can significantly improve our mental health.

A study published by the National Library of Medicine highlights the health benefits of various non-conventional companion animals, including birds, reptiles, and even insects. Read their full article here: Human Health Benefits of Non-Conventional Companion Animals: A Narrative Review. During my childhood, I developed strong emotional bonds with chipmunks by feeding, observing, and even naming them. These interactions fostered a sense of trust and connection that I believe contributed to my emotional well-being. The National Library of Medicine study identifies seven key ways companion animals benefit human health, including companionship, social facilitation, providing purpose, connecting us to nature, and offering aesthetic pleasure.

9. Exercise Your Mind, Not Just Your Body

Maintaining positive mental states requires a holistic approach, including both mental and physical stimulation. Make time in your routine for mental and physical stimulation and exercise. I find it easiest to incorporate exercise into my other daily tasks that have to be done and make this method my first choice or habit when possible. Some of these tasks may take a bit more time to complete but it can also save you money and leave you feeling more satisfied with what you accomplished during your task.

Integrate Physical Fitness into Your Everyday Life:

• Walking to pick up some groceries, lunch, or general shopping
• Biking or walking to work if possible (also will save you money!)
• Stretching (Yes this counts! Do it before/after sitting still for long periods)
• Yoga (okay this one probably isn’t that sneaky but it is convenient and doesn’t require any cost as long as you have something soft to sit/lay on if doing floor movements)

Integrate Mental Fitness into Your Daily Routine:

• Download a learning app on your phone or tablet instead of a game (logic, math, word, problem-solving, etc.)
• Read books, Kindle, or listen to audible books (compatible with kindle by selecting “Audible Narration”) during a commute or doing a task if you are busy
• Meditate
• Use multiple senses (smelling, touching, tasting, seeing, and hearing) at once such as cooking, social gatherings, and painting.
• Learn a new skill by taking a free course from Coursera (other options might be learning an instrument or how to make a DIY project)

10. Find Purpose Through Community Service

If you have time, volunteering to help in the community is a very rewarding and purposeful activity to give yourself. It can be as simple as helping a neighbour, someone you cross paths with during your day, or volunteering regularly at a registered charity. My personal favourite would be volunteering at farmed animal sanctuaries or non-profit organizations.

Sustaining Your Positive Mental State

Cultivating and maintaining positive mental states: strategies and tips are essential for overall well-being. By implementing these strategies consistently, such as prioritizing self-care, practicing mindfulness, and connecting with others, we can enhance our emotional resilience and navigate life’s challenges with greater ease. Remember that self-compassion and a focus on personal growth are key aspects of this journey. By embracing these practices and continuously striving for a balanced and fulfilling life, we can unlock our full potential and experience greater joy and contentment. If you are looking for another way to improve your mental health you may be interested in reading this article: Embracing Wholeness: The Journey to Unconditional Self-Love which encourages embracing the positives from your “negative” emotions.

“Mental health is not a destination, but a process. It’s about how you drive, not where you’re going.”

– Noam Shazeer

Like this read? Check out Relationship with Yourself: A Guide to Cultivating Mental Well-being to explore the many other ways to improve your relationship with yourself.
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