Data from the World Health Organization suggests that over a billion people are now living with a mental health condition. The start of a new year encourages many of us to set goals and make resolutions, but often, health-related targets are based purely on physical improvements. Psychological health is as important as physiological health. In this guide, we’ll outline some effective steps you can take to optimize your mental well-being in 2026.
Increase your activity levels
If you’re on a mission to do more exercise in the year ahead, you’re not alone. Being more active is one of the most common New Year’s resolutions. Many people take up exercise to lose weight or boost their physical health after the Christmas holidays. While an active lifestyle can help you drop pounds and reduce the risk of health issues, such as type 2 diabetes and heart disease, it can also do wonders for your mental health.
Regular exercise improves sleep quality and lowers the risk of stress, depression, and anxiety. It’s also a great natural way to lift your mood and increase your energy levels. Exercising releases endorphins, which trigger a natural high, and it makes you feel good. You can also use physical activity to elevate your confidence levels, clear your mind, and manage your emotions.
It’s not always easy to get into exercise if you’re a beginner, you have a sedentary lifestyle, or your schedule is packed. In the winter, when it’s cold, dark and grey, it’s particularly hard to stay motivated. Key steps to take if you’re eager to be more active include finding activities, sports and exercises you enjoy, varying what you do, using exercise as a social activity, and getting into a consistent routine. Simple things like a daily walk, a weekly exercise class, or a regular weekend bike ride with friends and family can make a big difference.
Wearable devices are brilliant if you’re trying to embrace active living. Counting steps or active minutes gives you insights into your baseline activity levels. You can then set targets and track your progress. Experts recommend 150 minutes of moderate activity per week. This can include everything from walking your dog, cycling and swimming to dance classes, running around the park with your kids, and sports like golf, tennis and football.
Utilize mental health services
Most of us wouldn’t think twice about going to the doctor or contacting medical professionals if we had symptoms like severe back pain, persistent headaches or changes in our bowel habits. Unfortunately, when it comes to our mental health, we’re less proactive. Utilizing mental health treatment centers and professional services is an effective solution for tackling minor issues before they develop into more serious problems and accessing treatments and therapies for signs of severe mental illness.
Services like therapy can be beneficial for anyone. You don’t have to experience symptoms of depression, burnout or anxiety or be diagnosed with a mental health disorder to benefit from seeking professional help. Therapy is designed to provide a safe space where you can open up and benefit from communicating openly with trained therapists who will listen to you and help you grow, heal and recover. Therapy is one of many mental health services that can help you improve your mental health. Other examples include crisis management, addiction treatment, counseling, and group therapy.
The first step, reaching out, is often one of the most difficult aspects of getting help. If you’re at the start of your journey, it’s beneficial to research local services, get advice from trained medical professionals, find out more about what kinds of treatments and therapies are available, and organize consultations and calls to get information.
Learn to recognize triggers
We all have things in life that make us happy and unhappy. One of the best ways to improve and protect your mental health is to understand yourself better. Learning to recognize triggers is a brilliant way to lower risks. Once you know what makes you feel angry, stressed, tense, anxious or unhappy, you can be proactive in reducing exposure. Examples of common triggers include work stress, seeing certain people, feeling tired and run-down, and not having enough time to yourself.
Just as being mindful of negative triggers can help you lift your mood and prevent mental health illnesses, knowing what makes you content is also hugely beneficial. This year, try to think about what makes you feel good and make time for it. Perhaps it’s eating healthily or going to the gym or exercise classes every week, maybe it’s traveling and exploring, or perhaps it’s having time to spend with friends and relatives. Maybe you thrive when you’re in nature or you get the chance to be creative, or perhaps lazy, restful weekends when you can switch off and hibernate bring you joy. Focus on your personal preferences. Try to avoid jumping on social media trends or doing things because others enjoy them.
Prioritize stress management
Research indicates that almost half of Americans experience significant stress on a daily basis. Stress affects all of us to some degree at some point in our lives, but it can be incredibly dangerous. If you have symptoms of severe stress, it can impact your mood, sleep patterns, immunity, personal relationships, work performance, and mindset.
Prioritizing stress management can help you combat mild symptoms, develop coping mechanisms and utilize tools to help you prevent stress in the future. Self-help techniques include regular exercise, breathing exercises, meditation, spending time in nature, creative hobbies, taking time to relax, and spending time with people who make you feel good. If these methods don’t work or your symptoms get worse, it’s important to seek medical advice.
Many of us start the year with intentions to improve our health, but often, we focus on physical goals. Mental health is equally important. If you’re keen to boost your mental health in 2026, small steps can have a big impact. Examples include increasing your activity levels, utilizing professional mental health services, learning to recognize triggers, and prioritizing stress management. Looking after your mind will help you reduce mental health risks, but it will also have incredible benefits for your body.
Want to unlock greater wellness?
Listen to our friends over at the Wellness + Wisdom Podcast to unlock your best self with Dr. John Lieurance; Founder of MitoZen; creators of the ZEN Spray and Lumetol Blue™ Bars with Methylene Blue.
Meal Planning Made Easier For Physically Challenged Individuals
