It’s perfectly normal to feel down, anxious, or just “off.” In fact, nearly one in three U.S. adults reported symptoms of depression or anxiety in 2023, and this trend is global, according to the World Health Organization. While innovative mental health solutions are emerging worldwide, like on-demand therapy clinics in the UK or digital anxiety scans in Croatia, there are plenty of simple, low-tech ways to start feeling better right now.
The First Step: Acknowledge How You Feel
Experts agree that simply recognizing your emotions can help you regain a sense of control. Therapist Avi Klein, L.C.S.W., suggests that saying to yourself, “I’m having a hard time right now,” can ground you and make your feelings less overwhelming. This acknowledgment doesn’t mean you’ll dwell on negativity—it’s about accepting the discomfort so you can move forward.
Quick Mental Health Boosters for Any Schedule
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If You Have 1 Minute
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Try ASMR: Listening to calming ASMR (autonomous sensory meridian response) videos can help you relax and reduce anxiety.
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Reframe Your Thinking: Instead of worrying “What if?” try asking yourself, “Even if?” This shift can help you approach decisions with more confidence and less regret.
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If You Have 5 Minutes
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Offload Your Thoughts: Writing down what’s on your mind—even if it’s messy or incomplete—can help reduce mental distress. Prompt journals make this process easier, but any blank page will do. The goal is to get your thoughts out of your head and onto paper, where they’re easier to manage.
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If You Have 1 Hour
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Plan a Social Activity: Loneliness can be as harmful as smoking 15 cigarettes a day, according to the U.S. Surgeon General. Invite a friend to join you for a routine activity, or try a new group hobby. If you’re alone, reframe your alone time as “solitude” rather than “loneliness” for a mood boost.
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If You Have 1 Month
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Consider Medication: If you’ve been struggling with persistent depression or anxiety, it may be worth talking to a doctor about medication. Antidepressants have evolved over the years, and there are now options with fewer side effects and faster results. Finding the right medication can take time, but it’s worth the investment for long-term well-being.
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If You Have 1 Year
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Seek to Understand Others: Engaging with people who have different viewpoints can help you feel less anxious about disagreements. Listening to others’ stories can make the world feel less scary and more collaborative.
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Simple Activities That Make a Difference
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Team Sports: Joining a team can build camaraderie and give you a new sense of purpose.
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Caring for Plants: Tending to plants can make you feel less alone and provide a sense of accomplishment.
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Creative Projects: Engaging in creative activities, like making pop-up cards, can bring joy and a sense of control.
Remember: Improving your mental health doesn’t require big investments of time or money. Small, consistent actions—like focusing on your breath, eating well, exercising, and practicing good sleep habits—can have a powerful impact on your overall well-being. Start where you are, and take things one step at a time.