Mental health, you could say, seems to be on everyone’s mind. 

Whether it’s politicians pushing for new laws and programs, social scientists and health experts revealing new findings, or athletes and artists sharing their experiences and raising awareness, “more people are making it normal to talk about mental health,” says Julie Manuel, clinical program manager at Kettering Health Behavioral Medical Center. 

While it’s become more common to talk about, Julie still sees signs that our attention to it is less common—from our everyday habits to our views on therapy. But like our physical health, we can be proactive about our mental well-being.

What’s worse: a burger a day or social-media scrolling?

Compare, for a moment, eating fast food to scrolling Instagram for an hour daily. If asked, “Which is worse for you?” we’d be tempted to say the burger and fry habit. And why not? We see and feel the weight gain, the uptick in bad cholesterol, and the increased difficulty taking the stairs. 

Hours of scrolling or excessive binging on your favorite TV shows, though, can’t be seen in a blood test or on the scale. At least not in the same way as the burgers. “Unlike our physical health, mental health is difficult to see and touch,” Julie says. “If you break your arm, an X-ray clearly shows the break. But depression or anxiety, these won’t show up on an X-ray.”

And, as the saying goes, what’s “out of sight, is out of mind.” Until the bottom falls out. 

That’s typically when Julie sees most people taking their mental health seriously: after a crisis. And while not every crisis can be avoided, we can do small things to invest in what she calls our everyday “mental fitness.” 

And we can do most of these in less time than we spend on social media. 

Everyday ways to improve your mental health 

1. Journaling: Journaling has become intensely studied. And it doesn’t matter whether you do it in the morning, afternoon, or night. A few approaches Julie recommends include taking five minutes to write what you’re grateful for. Or, following a difficult experience, writing about it instead of playing it over in your head. You can also journal in the evening, recapping the day’s events and how you felt.
   
   “Journaling helps us reflect,” Julie says. “It helps us take time for ourselves and consider what we think went well and what hasn’t. We can also revisit journal entries, using them as a tool for future reference if we want to relate to a hard experience differently than before.”

2. Social connection > social media: Social media is designed for us, but we’re designed for social connection. There’s nothing wrong with having a TikTok account. But we need to be mindful about how much we’re choosing it over connecting with others.
   
   So, instead of reaching for your phone and passively consuming media, use it to create a little connection. Text or call a friend or family member instead. Even if it’s just to talk about nothing. The longer-lasting benefits, though, come from time physically spent with others.
   
   “Connect with others,” Julie says, “especially those who will raise you up. Steer clear of drama and negativity, which will help you make healthier choices for yourself.” 

3. A little movement goes a long way: “Physical activity is the most underutilized antidepressant in this country,” Julie says. And it doesn’t require equipment or gym plans. Physical activity can be as simple as a short walk or taking the stairs instead of the elevator. 
   
   Doing even small amounts of physical activity “helps reduce feelings of anxiety and helps put things into perspective.” 

4. Therapy is a tool, not a consequence: When someone visits a personal trainer or coach, we see it as an investment in their physical fitness. But when we see a therapist, much of our culture still sees it as a “cry for help” or a consequence of poor decisions. That dramatically limits how we can benefit from therapy. 
   
   “We need a different perspective on therapy and therapists,” Julie says. “Yes, we’re here for when things get hard. But we’re also here to help you before it does.” Like a trainer or coach, therapists are experts at staying mentally fit. They can provide exercises, tools, and training to help you cope with life as it happens, rather than after the fact.
   
   As Julie offers, “You’re allowed to see me before life gets bad.” 

Do a little something every day

We’ve come a long way in how we think about mental health. And for the better. As it becomes more typical for us to talk about, Julie is eager to see more people invest in their mental fitness every day. That’s something we can all get excited about and “like.”