Feeling Off? These 5 Steps Can Help You Feel Better Mentally
- Gloria Zhang
- 17 minutes ago
- 4 min read
Looking to feel better mentally and emotionally? Evidence points to five key steps that can help improve your wellbeing and bring more positivity into your life.
1. Spend Time with People Who Matter
Hanging out with people you care about is great for your mental health. Good relationships can:
Help you feel like you belong and boost your confidence
Let you share fun, positive moments
Give you support—and a chance to be there for others too
Whether it’s catching up with a friend, calling a family member, or just chatting with someone new, making time for connection really does make a difference.
Do:
Try to set aside time each day to be with your family—something like a regular dinner together can go a long way.
Make plans to catch up with friends you haven’t seen in a while. A day out or even a coffee can really lift your mood.
Switch off the TV and spend some quality time talking or playing a game with your kids, partner, or friends.
Grab lunch with a colleague instead of eating at your desk—it’s a great way to connect outside of work.
Check in on someone who might be feeling lonely. A quick visit or phone call can mean a lot.
Don't:
Sure, texts and emojis are great—but don’t let them do all the heavy lifting. It’s easy to get stuck in a loop of DMs and group chats, but nothing beats a real conversation, a phone call, or hanging out face-to-face.
2. Keep Moving to Feel Better
Moving your body isn’t just about getting fit—it’s a total win for your mind, too. Being active can:
Give your confidence a serious high-five
Help you set fun goals (and feel awesome when you crush them)
Kick off brain-boosting chemicals that lift your mood
And no, you don’t have to hit the gym every day. Dance around your kitchen, take the dog for a walk, or try something new—just get moving and have fun with it!
Do:
Check out tips on running and aerobic workouts to get your heart pumping and boost your fitness.
Learn about strength and flexibility exercises that can build muscle, improve your balance, and ease joint pain.
If you use a wheelchair, there’s plenty of great fitness advice tailored just for you too!
Don't:
No need to live at the gym! The secret is to find activities you actually like—and sneak them into your day without even thinking about it.
3. Level Up by Learning Something New
Research shows that picking up new skills can do wonders for your mental wellbeing by:
Giving your confidence a boost and lifting your self-esteem
Helping you find a sense of purpose
Creating opportunities to connect with others
Even if you’re short on time or feel like you don’t need to learn anything new, there are plenty of easy and fun ways to bring learning into your life.
Do:
Try cooking a new recipe and learn about eating a healthy, balanced diet
Take on a new challenge at work—maybe mentor a junior colleague or sharpen your presentation skills
Tackle a DIY project, like fixing a bike or sprucing up your garden gate. There are tons of free video tutorials online to guide you
Sign up for a course at a local college—whether it’s learning a new language or picking up a practical skill like plumbing
Explore new hobbies that push you a little, like starting a blog, trying a new sport, or learning to paint
Don't:
No pressure to get new qualifications or take exams if that’s not your thing. The best way is to find activities you actually enjoy and weave them into your daily life.
4. Share a Little Love
Turns out, being kind isn’t just good for others—it’s a total mood booster for you, too! Research shows that giving can:
Fill you up with feel-good vibes and a sweet sense of accomplishment
Give your life a little extra purpose and confidence
Help you connect with others in a real way
Kindness doesn’t have to be big to make a difference. Try these easy ways to spread some good energy:
Say a big “thank you!” to someone who’s helped you—it’s like a tiny happiness bomb
Ask friends or family how they’re really doing, and actually listen (no scrolling phones allowed!)
Hang out with someone who could use a buddy
Lend a hand with a DIY project or help a friend crush a work task
Jump into volunteering—schools, hospitals, or care homes all love an extra pair of hands
5. Be Present — Practice Mindfulness
Focusing on the present moment can do wonders for your mental wellbeing. That means tuning in to your thoughts, feelings, body, and everything happening around you. This kind of awareness is often called mindfulness.
Mindfulness helps you enjoy life more and get to know yourself better. It can shift how you feel about things and how you handle challenges.
Exciting news:
The Intlang Online and Live Coaching Program launches on July 1, 2025!
This popular life skills training combines language learning, cultural insight, and cross-cultural communication and it’s helped tons of people over the last 20 years with travel, community, and global business.
Now it’s going online, making it easier than ever to join. Keep an eye out and get ready to jump in when the time is right!
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