For good mental health, it is essential to take good care of yourself. The following ten tips will help you strengthen your mental health. It is completely normal for our mental health to have ups and downs. However, negative thoughts and feelings mustn't become a permanent state. The following ten tips will help you maintain your mental strength.

Stay active

Sports and physical activity not only keep us physically fit but also strengthen our mindset and mental health. To do this, it is not necessary to run a marathon or do yoga every day.

Even a simple walk can help to clear your mind and open up to new perspectives. You can set off without a specific goal, take new paths, and see your usual environment from a different perspective.

You don't like walking much? Then ask yourself what activity you might enjoy: for example, working out at the gym, running, swimming, dancing, climbing, hiking? Find the form of movement that you enjoy and integrate it regularly into your week. For example, an evening walk on Monday, yoga and stretching on Wednesday, and an hour of dancing to your favorite music on the weekend.

Learn something new

Learning new things not only promotes fun and self-confidence but also broadens your horizons. Whether you are learning a new language, dancing the tango, writing a short story, or improving your professional skills, there are no limits. The following questions can help you find your next challenge.

  • What am I good at and how would I like to use this talent?
  • What skill would I like to improve and what is stopping me?
  • What would I like to be able to do and what do I need for this

Ask for help

When there is increasing pressure at work, inner turmoil, and stress, you should seek help. Confide in your colleagues and superiors and learn to say no. No one should have to deal with everything alone. The path to better mental health is usually a collective project that you should not undertake alone.

In the event of a personal crisis, Pro Mente Sana specialists offer telephone and online support:  Request favorable assistance (page available in German, Italian, and English).

Accepting yourself

Nobody is perfect. And yet it is not always easy to accept yourself as you are. Self-love is an ongoing process that takes time. Cultivate friendship with yourself, learn to know yourself better, and celebrate each of your successes, no matter how small.

How to develop self-confidence

  • Keep a diary and each day write down three things you did particularly well.
  • Did you wake up on the wrong side of the bed? Try the high-five method. Smile at your reflection in the mirror and give yourself a high five to motivate yourself for the day.
  • Something doesn't work out for you right away? Be kind to yourself if something doesn't work out right away. Nobody's perfect.
  • Don't compare yourself to others, but rather appreciate your strengths. The Character Strengths Inventory, developed by the VIA Institute, can help you identify them.
  • Reflect on your successes from the past week, three months, and three years. Document them. These retrospectives strengthen your mental health by making you aware of the progress you have already made.

Get creative

There is a lot of creativity in all of us. When you are creative, your brain can better disconnect, release tension, and escape the spiral of daily stress. You don’t have to be a professional artist or musician to let your creativity flow. Cooking, trying new pencils, or repainting a wall counts too. A creative activity that allows you to relax and feel good will strengthen your mental health. 

Relax

Relaxation is essential for your mental health. Discover the best way to disconnect and recharge your batteries, whether it is through reading, music, sports, meditation, a good bath, cooking, or walking. Everyone has individual preferences that lead to physical and mental well-being.

Ask yourself the following questions

  • Do you take enough time to relax, every day?
  • Do you have a place where you can retreat?
  • What is the best way for you to disconnect?

Talk about it

Talking freely about one's worries, fears, and joys is liberating. Deep discussions are valuable. A sincere "Is everything okay?" can lead to an honest and helpful exchange.

Don't lose heart

“See the crisis as an opportunity.” These may be the kind of phrases that come out of our ears, but they contribute to good mental health. In difficult times, it is important not to lose heart and, above all, to motivate yourself. Take the time you need to get back on your feet and keep moving forward, step by step.

Seek professional help if you can’t cope on your own. Do you know where to get it? Or do you know people who lack resilience and are at risk of giving up? At  Pro Mente Sana  (site only available in German, Italian, and English), you will find free support for yourself and others.

Maintaining friendships

Surround yourself with people who support you, who rejoice with you, and who generate positive feelings in you. After each encounter, reflect on how you feel and evaluate the importance of your friendships. In the best case, you will feel a sense of deep relaxation and gratitude. In the event of a negative feeling, it may be time to reduce or even stop contact with the person in question.

Participate

Community and cooperation strengthen the joy of life and mental health. Get actively involved, whether in sports, music, or volunteering (e.g. in an animal shelter or social institution). The feeling of acceptance and esteem is priceless. There is surely also a group or organization near you, in which you can feel comfortable and where you can actively participate.