May is Mental Health Awareness Month. It’s a time to reduce stigma, spark open conversations, and take practical steps for mental and emotional well-being. Mental health matters just as much as physical health because they affect one another! This mind-body relationship can feel like a catch-22 when you’re not feeling well, but research shows that small, consistent actions can improve mood, lower stress, and build resilience.
Let’s talk about what we can do for ourselves and others to boost mental health using both physical and mental strategies.
Building Your Own Mental Resilience
Evidence-based habits make a real difference. Regular physical activity, even a daily walk, helps release endorphins, reduce symptoms of anxiety and depression, and improve sleep. Quality sleep is absolutely foundational. Poor sleep can worsen mood and cause worse food choices, which compound mood instability and disrepair. Staying socially connected, eating nourishing foods, especially high protein and low refined sugar/carbs, and practicing mindfulness also play important roles.
Many people add nutritional support as part of their routine. Mountain Peak Nutritionals’ Tranquility formula contains ingredients like ashwagandha, L-theanine, GABA, and magnesium to promote a calm, relaxed mood during times of stress and support neurotransmitter function. And Mountain Peak’s Sleep Easy blend combines amino acids, botanicals, magnesium, and melatonin to help create mental calmness and more restful, revitalizing sleep. These can fit naturally into a holistic approach.
Always talk with your healthcare provider before starting any supplement.
Quick Calming Techniques for Anxious Moments
When stress or anxiety spikes, these simple, research-supported tools can help you regain calm fast. You can do these yourself when you’re struggling, and you can help lead others in these exercises when they need help.
Box Breathing (4-4-4-4)
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale through your mouth for 4 seconds.
- Hold empty for 4 seconds.
Repeat 4 to 6 times. Peer-reviewed studies on structured breathwork show it reduces anxiety, lowers physiological arousal (fight-or-flight), and improves mood.
5-4-3-2-1 Grounding
Anchor yourself in the present using your senses:
- Name 5 things you can see, noticing their colors, shapes, or materials.
- Name 4 things you can touch, feeling textures or temperatures.
- Name 3 things you can hear.
- Name 2 things you can smell.
- Name 1 thing you can taste.
This sensory exercise interrupts racing thoughts and is especially helpful during panic or overwhelm.
Spotting When Someone Might Need Help
Watch for these common signs that someone may be struggling, lasting more than a couple of weeks or interfering with daily life:
- Persistent sadness, worry, or irritability
- Withdrawal from friends, family, or activities
- Major changes in sleep or appetite
- Difficulty concentrating or making decisions
- Increased use of substances
- Feelings of hopelessness or loss of purpose
If you notice these, a caring check-in can open the door to support.
How to Help Others: Remember ALGEE
Use this easy-to-memorize acronym from Mental Health First Aid, an evidence-based training program:
A – Assess for risk of harm or suicide
L – Listen non-judgmentally
G – Give reassurance and information
E – Encourage appropriate professional help
E – Encourage self-help and other supports
You do not have to fix anything. Just listen with care and help connect them to resources.
In a crisis, call or text 988 immediately.
Helpful Resources
- 988 Suicide and Crisis Lifeline: Call or text 988 (24/7) – https://988lifeline.org/
- National Alliance on Mental Illness (NAMI): 1-800-950-NAMI or https://www.nami.org/
- Mental Health America: Tools and support at https://mhanational.org/
- SAMHSA Behavioral Health Treatment Services Locator: https://findtreatment.samhsa.gov/
Small steps really do add up. This Mental Health Awareness Month, choose one habit or technique to try today, and reach out to someone who might need a kind word. You are helping create a more supportive world, one conversation at a time.
If you found this information helpful or insightful, please share it with others so more people know that help is out there. You can positively impact others more than you may realize.
Always consult your healthcare provider before making changes to your wellness routine, especially if you have existing health conditions or take medications.
References
- Balban MY, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/
- Mahindru A, et al. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus.
- Akhgarjand C, et al. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and dose-response meta-analysis of randomized controlled trials. Phytotherapy Research. https://pubmed.ncbi.nlm.nih.gov/36017529/
- Boyle NB, et al. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress – A Systematic Review. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC5452159/
- Forthal S, et al. (2021). Mental Health First Aid: A Systematic Review of Trainee Behavior and Recipient Mental Health Outcomes. Psychiatric Services. https://pmc.ncbi.nlm.nih.gov/articles/PMC8814050/
