how to solve mental health issues

An official website of the United States government

Here’s how you know

Official websites use .gov A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS A lock ( Lock Locked padlock icon ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.

• Health Topics
• Drugs & Supplements
• Medical Tests
• Medical Encyclopedia
• About MedlinePlus
• Customer Support

How to Improve Mental Health

What is mental health.

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act as we cope with life. It also helps determine how we handle stress , relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood and aging .

Why is mental health important?

Mental health is important because it can help you to:

• Cope with the stresses of life
• Be physically healthy
• Have good relationships
• Make meaningful contributions to your community
• Work productively
• Realize your full potential

How can I improve my mental health?

There are many different things you can do to improve your mental health, including:

• Finding balance between positive and negative emotions. Staying positive doesn't mean that you never feel negative emotions, such as sadness or anger. You need to feel them so that you can move through difficult situations. They can help you to respond to a problem. But you don't want those emotions to take over. For example, it's not helpful to keep thinking about bad things that happened in the past or worry too much about the future.
• Trying to hold on to the positive emotions when you have them
• Taking a break from negative information. Know when to stop watching or reading the news. Use social media to reach out for support and feel connected to others but be careful. Don't fall for rumors, get into arguments, or negatively compare your life to others.
• Practicing gratitude , which means being thankful for the good things in your life. It's helpful to do this every day, either by thinking about what you are grateful for or writing it down in a journal. These can be big things, such as the support you have from loved ones, or little things, such as enjoying a nice meal. It's important to allow yourself a moment to enjoy that you had the positive experience. Practicing gratitude can help you to see your life differently. For example, when you are stressed, you may not notice that there are also moments when you have some positive emotions. Gratitude can help you to recognize them.
• Being physically active . Exercise can reduce feelings of stress and depression and improve your mood.
• Getting enough sleep . Sleep affects your mood. If you don't get a good sleep, you may become more easily annoyed and angry. Over the long term, a lack of quality sleep can make you more likely to become depressed. So it's important to make sure that you have a regular sleep schedule and get enough quality sleep every night.
• Healthy eating . Good nutrition will help you feel better physically but could also improve your mood and decrease anxiety and stress. Also, not having enough of certain nutrients may contribute to some mental illnesses. For example, there may be a link between low levels of vitamin B12 and depression. Eating a well-balanced diet can help you to get enough of the nutrients you need.
• Connecting with others. Humans are social creatures, and it's important to have strong, healthy relationships with others. Having good social support may help protect you against the harms of stress. It is also good to have different types of connections. Besides connecting with family and friends, you could find ways to get involved with your community or neighborhood. For example, you could volunteer for a local organization or join a group that is focused on a hobby you enjoy.
• Developing a sense of meaning and purpose in life. This could be through your job, volunteering, learning new skills, or exploring your spirituality.
• Developing coping skills , which are methods you use to deal with stressful situations. They may help you face a problem, take action, be flexible, and not easily give up in solving it.
• A quiet location with as few distractions as possible
• A specific, comfortable posture. This could be sitting, lying down, walking, or another position.
• A focus of attention, such as a specially chosen word or set of words, an object, or your breathing
• An open attitude, where you try to let distractions come and go naturally without judging them
• Progressive relaxation, where you tighten and relax different muscle groups, sometimes while using mental imagery or breathing exercises
• Guided imagery, where you learn to focus on positive images in your mind, to help you feel more relaxed and focused
• Biofeedback, where you use electronic devices to learn to control certain body functions, such as breathing, heart rate, and muscle tension
• Self-hypnosis, where the goal is to get yourself into a relaxed, trance-like state when you hear a certain suggestion or see a specific cue
• Deep breathing exercises, which involve focusing on taking slow, deep, even breaths

It's also important to recognize when you need to get help. Talk therapy and/or medicines can treat mental disorders . If you don't know where to get treatment, start by contacting your primary care provider.

• 31 Tips To Boost Your Mental Health (Mental Health America)

• Live Your Life Well (Mental Health America)

Treatments and Therapies

• Get Professional Help if You Need It (Mental Health America)

Related Issues

• Anger Management: 10 Tips to Tame Your Temper (Mayo Foundation for Medical Education and Research) Also in Spanish
• Mind/Body Connection: How Your Emotions Affect Your Health (American Academy of Family Physicians) Also in Spanish
• Resilience (American Psychological Association) Also in Spanish
• Stress Management: Stress Relievers (Mayo Foundation for Medical Education and Research)
• Connect with Others (Mental Health America)
• Create Joy and Satisfaction (Mental Health America)
• Deal Better with Hard Times (Mental Health America)
• Eat Well (Mental Health America)
• Forgiveness: Letting Go of Grudges and Bitterness (Mayo Foundation for Medical Education and Research) Also in Spanish
• Friendships: Enrich Your Life and Improve Your Health (Mayo Foundation for Medical Education and Research) Also in Spanish
• Get Physically Active (Mental Health America)
• Help Others (Mental Health America)
• Managing Daily Stress (American Academy of Family Physicians) Also in Spanish
• Nutrition and Mental Health (American Academy of Family Physicians) Also in Spanish
• Self-Esteem: Take Steps to Feel Better about Yourself (Mayo Foundation for Medical Education and Research) Also in Spanish
• Spirituality and Health (American Academy of Family Physicians) Also in Spanish
• Stay Positive (Mental Health America)
• Take Care of Your Spirit (Mental Health America)

Statistics and Research

Find an expert.

• American Psychiatric Association
• Substance Abuse and Mental Health Services Administration
• 3 Ways to Practice Gratitude (For Teens) (Nemours Foundation)
• Gratitude (For Teens) (Nemours Foundation)
• Steps to Support Good Mental Health (Department of Health and Human Services, Office on Women's Health) Also in Spanish

The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health.

• Patient Care & Health Information
• Diseases & Conditions
• Mental illness

To determine a diagnosis and check for related complications, you may have:

• A physical exam. Your doctor will try to rule out physical problems that could cause your symptoms.
• Lab tests. These may include, for example, a check of your thyroid function or a screening for alcohol and drugs.
• A psychological evaluation. A doctor or mental health professional talks to you about your symptoms, thoughts, feelings and behavior patterns. You may be asked to fill out a questionnaire to help answer these questions.

Determining which mental illness you have

Sometimes it's difficult to find out which mental illness may be causing your symptoms. But taking the time and effort to get an accurate diagnosis will help determine the appropriate treatment. The more information you have, the more you will be prepared to work with your mental health professional in understanding what your symptoms may represent.

The defining symptoms for each mental illness are detailed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), published by the American Psychiatric Association. This manual is used by mental health professionals to diagnose mental conditions and by insurance companies to reimburse for treatment.

Classes of mental illness

The main classes of mental illness are:

• Neurodevelopmental disorders. This class covers a wide range of problems that usually begin in infancy or childhood, often before the child begins grade school. Examples include autism spectrum disorder, attention-deficit/hyperactivity disorder (ADHD) and learning disorders.
• Schizophrenia spectrum and other psychotic disorders. Psychotic disorders cause detachment from reality — such as delusions, hallucinations, and disorganized thinking and speech. The most notable example is schizophrenia, although other classes of disorders can be associated with detachment from reality at times.
• Bipolar and related disorders. This class includes disorders with alternating episodes of mania — periods of excessive activity, energy and excitement — and depression.
• Depressive disorders. These include disorders that affect how you feel emotionally, such as the level of sadness and happiness, and they can disrupt your ability to function. Examples include major depressive disorder and premenstrual dysphoric disorder.
• Anxiety disorders. Anxiety is an emotion characterized by the anticipation of future danger or misfortune, along with excessive worrying. It can include behavior aimed at avoiding situations that cause anxiety. This class includes generalized anxiety disorder, panic disorder and phobias.
• Obsessive-compulsive and related disorders. These disorders involve preoccupations or obsessions and repetitive thoughts and actions. Examples include obsessive-compulsive disorder, hoarding disorder and hair-pulling disorder (trichotillomania).
• Trauma- and stressor-related disorders. These are adjustment disorders in which a person has trouble coping during or after a stressful life event. Examples include post-traumatic stress disorder (PTSD) and acute stress disorder.
• Dissociative disorders. These are disorders in which your sense of self is disrupted, such as with dissociative identity disorder and dissociative amnesia.
• Somatic symptom and related disorders. A person with one of these disorders may have physical symptoms that cause major emotional distress and problems functioning. There may or may not be another diagnosed medical condition associated with these symptoms, but the reaction to the symptoms is not normal. The disorders include somatic symptom disorder, illness anxiety disorder and factitious disorder.
• Feeding and eating disorders. These disorders include disturbances related to eating that impact nutrition and health, such as anorexia nervosa and binge-eating disorder.
• Elimination disorders. These disorders relate to the inappropriate elimination of urine or stool by accident or on purpose. Bed-wetting (enuresis) is an example.
• Sleep-wake disorders. These are disorders of sleep severe enough to require clinical attention, such as insomnia, sleep apnea and restless legs syndrome.
• Sexual dysfunctions. These include disorders of sexual response, such as premature ejaculation and female orgasmic disorder.
• Gender dysphoria. This refers to the distress that accompanies a person's stated desire to be another gender.
• Disruptive, impulse-control and conduct disorders. These disorders include problems with emotional and behavioral self-control, such as kleptomania or intermittent explosive disorder.
• Substance-related and addictive disorders. These include problems associated with the excessive use of alcohol, caffeine, tobacco and drugs. This class also includes gambling disorder.
• Neurocognitive disorders. Neurocognitive disorders affect your ability to think and reason. These acquired (rather than developmental) cognitive problems include delirium, as well as neurocognitive disorders due to conditions or diseases such as traumatic brain injury or Alzheimer's disease.
• Personality disorders. A personality disorder involves a lasting pattern of emotional instability and unhealthy behavior that causes problems in your life and relationships. Examples include borderline, antisocial and narcissistic personality disorders.
• Paraphilic disorders. These disorders include sexual interest that causes personal distress or impairment or causes potential or actual harm to another person. Examples are sexual sadism disorder, voyeuristic disorder and pedophilic disorder.
• Other mental disorders. This class includes mental disorders that are due to other medical conditions or that don't meet the full criteria for one of the above disorders.

Your treatment depends on the type of mental illness you have, its severity and what works best for you. In many cases, a combination of treatments works best.

If you have a mild mental illness with well-controlled symptoms, treatment from your primary care provider may be sufficient. However, often a team approach is appropriate to make sure all your psychiatric, medical and social needs are met. This is especially important for severe mental illnesses, such as schizophrenia.

Your treatment team

Your treatment team may include your:

• Family or primary care doctor
• Nurse practitioner
• Physician assistant
• Psychiatrist, a medical doctor who diagnoses and treats mental illnesses
• Psychotherapist, such as a psychologist or a licensed counselor
• Social worker
• Family members

Medications

Although psychiatric medications don't cure mental illness, they can often significantly improve symptoms. Psychiatric medications can also help make other treatments, such as psychotherapy, more effective. The best medications for you will depend on your particular situation and how your body responds to the medication.

Some of the most commonly used classes of prescription psychiatric medications include:

• Antidepressants. Antidepressants are used to treat depression, anxiety and sometimes other conditions. They can help improve symptoms such as sadness, hopelessness, lack of energy, difficulty concentrating and lack of interest in activities. Antidepressants are not addictive and do not cause dependency.
• Anti-anxiety medications. These drugs are used to treat anxiety disorders, such as generalized anxiety disorder or panic disorder. They may also help reduce agitation and insomnia. Long-term anti-anxiety drugs typically are antidepressants that also work for anxiety. Fast-acting anti-anxiety drugs help with short-term relief, but they also have the potential to cause dependency, so ideally they'd be used short term.
• Mood-stabilizing medications. Mood stabilizers are most commonly used to treat bipolar disorders, which involves alternating episodes of mania and depression. Sometimes mood stabilizers are used with antidepressants to treat depression.
• Antipsychotic medications. Antipsychotic drugs are typically used to treat psychotic disorders, such as schizophrenia. Antipsychotic medications may also be used to treat bipolar disorders or used with antidepressants to treat depression.
• Psychotherapy

Psychotherapy, also called talk therapy, involves talking about your condition and related issues with a mental health professional. During psychotherapy, you learn about your condition and your moods, feelings, thoughts and behavior. With the insights and knowledge you gain, you can learn coping and stress management skills.

There are many types of psychotherapy, each with its own approach to improving your mental well-being. Psychotherapy often can be successfully completed in a few months, but in some cases, long-term treatment may be needed. It can take place one-on-one, in a group or with family members.

When choosing a therapist, you should feel comfortable and be confident that he or she is capable of listening and hearing what you have to say. Also, it's important that your therapist understands the life journey that has helped shape who you are and how you live in the world.

Brain-stimulation treatments

Brain-stimulation treatments are sometimes used for depression and other mental health disorders. They're generally reserved for situations in which medications and psychotherapy haven't worked. They include electroconvulsive therapy, repetitive transcranial magnetic stimulation, deep brain stimulation and vagus nerve stimulation.

Make sure you understand all the risks and benefits of any recommended treatment.

Hospital and residential treatment programs

Sometimes mental illness becomes so severe that you need care in a psychiatric hospital. This is generally recommended when you can't care for yourself properly or when you're in immediate danger of harming yourself or someone else.

Options include 24-hour inpatient care, partial or day hospitalization, or residential treatment, which offers a temporary supportive place to live. Another option may be intensive outpatient treatment.

Substance misuse treatment

Problems with substance use commonly occur along with mental illness. Often it interferes with treatment and worsens mental illness. If you can't stop using drugs or alcohol on your own, you need treatment. Talk to your doctor about treatment options.

Participating in your own care

Working together, you and your primary care provider or mental health professional can decide which treatment may be best, depending on your symptoms and their severity, your personal preferences, medication side effects, and other factors. In some cases, a mental illness may be so severe that a doctor or loved one may need to guide your care until you're well enough to participate in decision-making.

More Information

• Mental health providers: Tips on finding one
• Deep brain stimulation
• Electroconvulsive therapy (ECT)
• Transcranial magnetic stimulation
• Vagus nerve stimulation

There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Error Email field is required

Error Include a valid email address

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Thank you for subscribing!

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

Lifestyle and home remedies

In most cases, a mental illness won't get better if you try to treat it on your own without professional care. But you can do some things for yourself that will build on your treatment plan:

• Stick to your treatment plan. Don't skip therapy sessions. Even if you're feeling better, don't skip your medications. If you stop, symptoms may come back. And you could have withdrawal-like symptoms if you stop a medication too suddenly. If you have bothersome drug side effects or other problems with treatment, talk to your doctor before making changes.
• Avoid alcohol and drug use. Using alcohol or recreational drugs can make it difficult to treat a mental illness. If you're addicted, quitting can be a real challenge. If you can't quit on your own, see your doctor or find a support group to help you.
• Stay active. Exercise can help you manage symptoms of depression, stress and anxiety. Physical activity can also counteract the effects of some psychiatric medications that may cause weight gain. Consider walking, swimming, gardening or any form of physical activity that you enjoy. Even light physical activity can make a difference.
• Make healthy choices. Maintaining a regular schedule that includes sufficient sleep, healthy eating and regular physical activity are important to your mental health.
• Don't make important decisions when your symptoms are severe. Avoid decision-making when you're in the depth of mental illness symptoms, since you may not be thinking clearly.
• Determine priorities. You may reduce the impact of your mental illness by managing time and energy. Cut back on obligations when necessary and set reasonable goals. Give yourself permission to do less when symptoms are worse. You may find it helpful to make a list of daily tasks or use a planner to structure your time and stay organized.
• Learn to adopt a positive attitude. Focusing on the positive things in your life can make your life better and may even improve your health. Try to accept changes when they occur, and keep problems in perspective. Stress management techniques, including relaxation methods, may help.

Coping and support

Coping with a mental illness is challenging. Talk to your doctor or therapist about improving your coping skills, and consider these tips:

• Learn about your mental illness. Your doctor or therapist can provide you with information or may recommend classes, books or websites. Include your family, too — this can help the people who care about you understand what you're going through and learn how they can help.
• Join a support group. Connecting with others facing similar challenges may help you cope. Support groups for mental illness are available in many communities and online. One good place to start is the National Alliance on Mental Illness.
• Stay connected with friends and family. Try to participate in social activities, and get together with family or friends regularly. Ask for help when you need it, and be upfront with your loved ones about how you're doing.
• Keep a journal. Or jot down brief thoughts or record symptoms on a smartphone app. Keeping track of your personal life and sharing information with your therapist can help you identify what triggers or improves your symptoms. It's also a healthy way to explore and express pain, anger, fear and other emotions.

Preparing for your appointment

Whether you schedule an appointment with your primary care provider to talk about mental health concerns or you're referred to a mental health professional, such as a psychiatrist or psychologist, take steps to prepare for your appointment.

If possible, take a family member or friend along. Someone who has known you for a long time may be able to share important information, with your permission.

What you can do

Before your appointment, make a list of:

• Any symptoms you or people close to you have noticed, and for how long
• Key personal information, including traumatic events in your past and any current, major stressors
• Your medical information, including other physical or mental health conditions
• Any medications, vitamins, herbal products or other supplements you take, and their dosages
• Questions to ask your doctor or mental health professional

Questions to ask may include:

• What type of mental illness might I have?
• Why can't I get over mental illness on my own?
• How do you treat my type of mental illness?
• Will talk therapy help?
• Are there medications that might help?
• How long will treatment take?
• What can I do to help myself?
• Do you have any brochures or other printed material that I can have?
• What websites do you recommend?

Don't hesitate to ask any other questions during your appointment.

What to expect from your doctor

During your appointment, your doctor or mental health professional is likely to ask you questions about your mood, thoughts and behavior, such as:

• When did you first notice symptoms?
• How is your daily life affected by your symptoms?
• What treatment, if any, have you had for mental illness?
• What have you tried on your own to feel better or control your symptoms?
• What things make you feel worse?
• Have family members or friends commented on your mood or behavior?
• Do you have blood relatives with a mental illness?
• What do you hope to gain from treatment?
• What medications or over-the-counter herbs and supplements do you take?
• Do you drink alcohol or use recreational drugs?

Your doctor or mental health professional will ask additional questions based on your responses, symptoms and needs. Preparing and anticipating questions will help you make the most of your time with the doctor.

• Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association; 2013. https://dsm.psychiatryonline.org. Accessed April 8, 2019.
• Dual diagnosis. National Alliance on Mental Illness. https://www.nami.org/Learn-More/Mental-Health-Conditions/Related-Conditions/Dual-Diagnosis. Accessed April 8, 2019.
• Practice Guidelines for the Psychiatric Evaluation of Adults. 3rd ed. Arlington, Va.: American Psychiatric Association; 2013. http://psychiatryonline.org. Accessed April 1, 2019.
• Understanding psychotherapy and how it works. American Psychological Association. https://www.apa.org/helpcenter/understanding-psychotherapy. Accessed April 1, 2019.
• Asher GN, et al. Complementary therapies for mental health disorders. Medical Clinics of North America. 2017;101:847.
• Complementary health approaches. National Alliance on Mental Illness. https://www.nami.org/Learn-More/Treatment/Complementary-Health-Approaches. Accessed April 4, 2019.
• Warning signs of mental illness. American Psychiatric Association. https://www.psychiatry.org/patients-families/warning-signs-of-mental-illness. Accessed April 4, 2019.
• Helping a loved one cope with mental illness. American Psychiatric Association. https://www.psychiatry.org/patients-families/helping-a-loved-one-cope-with-a-mental-illness. Accessed April 4, 2019.
• What is mental illness? American Psychiatric Association. https://www.psychiatry.org/patients-families/what-is-mental-illness. Accessed April 4, 2019.
• For friends and family members. MentalHealth.gov. https://www.mentalhealth.gov/talk/friends-family-members. Accessed April 4, 2019.
• For people with mental health problems. MentalHealth.gov. https://www.mentalhealth.gov/talk/people-mental-health-problems. Accessed April 4, 2019.
• Brain stimulation therapies. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/brain-stimulation-therapies/brain-stimulation-therapies.shtml. Accessed April 4, 2019.
• Mental health medications. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/mental-health-medications/index.shtml. Accessed April 4, 2019.
• Psychotherapies. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/psychotherapies/index.shtml. Accessed April 4, 2019.
• Muesham D, et al. The embodied mind: A review on functional genomic and neurological correlates of mind-body therapies. Neuroscience and Biobehavioral Reviews. 2017;73:165.
• Suicide in America: Frequently asked questions. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/suicide-faq/index.shtml. Accessed April 10, 2019.
• Types of mental health professionals. National Alliance on Mental Illness. https://www.nami.org/Learn-More/Treatment/Types-of-Mental-Health-Professionals. Accessed April 8, 2019.
• Risk and protective factors. Substance Abuse and Mental Health Services Administration. Accessed April 8, 2019.
• Newman L, et al. Early origins of mental disorder — Risk factors in the perinatal and infant period. BMC Psychiatry. 2016;16:270.
• Treatment settings. National Alliance on Mental Illness. https://www.nami.org/Learn-More/Treatment/Treatment-Settings. Accessed April 10, 2019.
• Hall-Flavin DK (expert opinion). Mayo Clinic, Rochester, Minn. May 18, 2019.
• Intervention: Help a loved one overcome addiction
• Mental health: Overcoming the stigma of mental illness

Associated Procedures

News from mayo clinic.

• Science Saturday: Understanding the speed of brain communication March 25, 2023, 11:00 a.m. CDT

Products & Services

• A Book: Mayo Clinic Family Health Book, 5th Edition
• Newsletter: Mayo Clinic Health Letter — Digital Edition
• Symptoms & causes
• Diagnosis & treatment
• Doctors & departments

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

• Opportunities

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press .

• Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence
• The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book
• Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance
• FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment
• Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book

Your gift holds great power – donate today!

Make your tax-deductible gift and be a part of the cutting-edge research and care that's changing medicine.

11 Tips to Support Someone Struggling With Mental Health

Listen without judgment and offer support while looking after yourself.

This article is based on reporting that features expert sources.

(Getty Images) |

Mental health concerns are common.

Though mental health concerns are common, it can be difficult to watch a loved one struggling with these issues. Whether it’s depression or anxiety , bipolar disorder , schizophrenia or another of the many mental health issues that can affect someone’s life, looking out for a loved one who’s experiencing this kind of challenge requires some finesse and a lot of patience.

Here, several mental health professionals offer their tips for how best to support a friend or loved one who’s struggling with any kind of mental health issue.

1. Start a conversation.

David Bond, director of behavioral health for Blue Shield of California, says a good place to start is by opening up a conversation . “It can feel uncomfortable bringing up issues surrounding mental health, but showing an interest in a discussion is the first step in creating a safe space for those who might be struggling.”

When a friend or loved one is struggling with a mental health issue , it can be difficult to resist the temptation to “give advice, reassure or preach,” says Nicole Siegfried, a licensed clinical psychologist, certified eating disorder specialist and chief clinical officer at Lightfully Behavioral Health based in Thousand Oaks, California.

“At the core of most mental health disorders is feelings of disconnection and lack of belonging. When met with listening rather than lecturing, individuals with mental health disorders are more likely to feel understood and seen, which opens the door to them receiving more help.”

While listening, be sure to avoid the impulse to fix things, says Nick Allen, a professor of clinical psychology at the University of Oregon and co-founder of Ksana Health, a behavioral health company that uses technology to provide personalized insights and interventions to improve mental health care.

“Listen to their experience and don’t make the conversation about you,” he explains. Listening to someone speak about their experience "can be very challenging because the listener often feels uncomfortable and feels the need to fix the situation quickly. However, this can make the person sharing their experience feel worse.”

3. Validate.

The next step after listening is validating your loved one’s concerns. “Validation does not mean that you approve or agree,” Siegfried notes. Instead, “it means that you understand or want to understand and that you’re trying to see things through the lens of the other person. You may not completely understand their experience, but as humans, we all understand suffering, so we can try to put ourselves in another person’s shoes to understand their pain.”

Allen notes that it’s common for the listener to respond with “toxic positivity,” which is when the listener “does not acknowledge the speaker’s experience and dismisses the situation by being seemingly positive on the surface.” Moving directly into problem-solving before the person has had a chance to describe their experience can be invalidating.

Instead, listen fully and don’t minimize what the person is feeling or expressing in a judgment-free way, says Tyish Hall Brown, a licensed clinical psychologist and associate professor at Howard University College of Medicine in Washington, D.C. “It’s important for your loved one to feel safe so that they may be open to talking to you honestly about the mental health challenges they currently face.”

4. Support.

When someone is grappling with a mental health disorder , it’s often difficult for them to “muster the strength and bandwidth to do what needs to be done to begin the recovery process,” Siegfried says. “Providing help in tangible ways makes a difference.”

You can offer that support by focusing on concrete and specific tasks. “Sometimes asking ‘what can I do to help?’ isn’t enough,” as it places the burden back on the person with the condition to tell you what they need. “In some cases it’s better just to provide support without waiting for an invitation,” Siegfried says, adding that setting up an outing, bringing over a meal or inviting the person to the movies can all be good starting points to extend needed support.

5. Avoid labeling.

Frank Borunda, a licensed behavioral health clinician with L.A. Care Health Plan, says you should “avoid labeling individuals with ‘you’re depressed ’ or ‘you’re anxious,’ and choose to use language such as, ‘it seems like you’ve been distracted lately, would you like to talk about it?’ Help them explore their current support and coping systems, and then offer them therapy resources, phrasing it in a way where they can make the decision to seek therapy and have a safe, nonjudgmental space.”

He adds that you should also avoid using certain colloquial phrases such as insane, crazy and unstable. “Despite these being incorporated in our everyday language, it can make someone feel ashamed of sharing any experienced mental health issues.”

6. Be patient.

Mental health issues can take a long time to resolve, and it may also take your loved one a while to accept professional help when needed. But Allen says you need to avoid pushing them before they’re comfortable moving forward. “Pushing people to seek help before they’re ready is not helpful because it can often create resistance to seeking help. In most cases, for the situation to progress positively the individual must feel ready to receive care.”

Even after someone is receiving care, challenges may remain, Hall Brown notes. “There may not be a quick fix for a loved one diagnosed with a mental health condition. You need to be prepared to potentially support your loved one for an extended period of time , and possibly over the course of their lifetime. That support may look different as they transition out of a crisis and into daily maintenance, but nonetheless, prepare to support them for as long as they may need you.”

7. Don't crowd them.

Hall Brown notes that it’s important to find the right rhythm for supporting your loved one in a way that works for them without them feeling smothered. You might want to check in daily if they’re in crisis, or less often when symptoms ease .

“During these conversations you don’t necessarily have to talk about their mental health issues. Often discussing everyday things is a welcome distraction from the narrative that may be replaying in their minds. Reminiscing about old times, ‘spilling the tea’ about recent events within your social circles and sharing humorous quotes, memes or videos can brighten their day.”

Bond adds that because “mental health issues will never be resolved overnight,” having regular check-ins is important. “Make it a habit and keep the dialogue going.”

8. Strategize finding support.

Borunda says helping your loved one strategize a plan for how to access care can be a big support. “Someone’s mental health journey can be intimidating at first. If someone is reluctant, assist them with finding local county resources and numbers for mental health or local substance abuse support teams.”

He also recommends starting small and building gradually if your loved one is resistant to seeking care. Encourage them to reach out to their primary care provider , as often people are more willing to accept support from a provider they already have a relationship with rather than reaching out to someone they don’t know.

“Normalize the fact that many people seek professional help and that by seeking professional help the person is not ‘weak’ or ‘broken,’” Hall Brown says. “Let them know that they can always stop if they don’t find it helpful, but at least give it a try because what they’re going through is more than what they might be able to handle on their own in the moment.”

9. Watch what you say.

Siegfried notes there are a few things you should avoid saying to someone struggling with a mental health issue . Watch out for the following statements:

• “If you were more positive, you wouldn’t feel like this.” This blames the person who’s struggling for how they feel.
• “Don’t tell anyone because they will see you in a different light.” This is highly stigmatizing.
• “This will pass with time.” Not every mental health issue is a short-term experience, and statements like these can offer false hope.
• “Pray more and that will fix it.” Although spirituality and religion can provide support for individuals with mental health disorders, the same way it might for someone with physical or medical problems, it’s not always a substitute for professional help.

Allen adds that because there’s a “ stigma around mental health , particularly the belief that mental health problems are different from other types of health conditions,” you need to be careful not to discourage someone from asking for support. “When a person is opening up about their mental health concerns, experiencing rejection can be one of the worst outcomes some can experience. People experiencing mental health problems need consistent and steady social support.”

Bond notes that you should resist the urge to compare your loved one’s pain to others. “When we do that, we end up making those that we care about so much feel like their emotions and experiences don’t matter.”

10. Find support for yourself.

“Taking care of others requires taking care of yourself,” Borunda says. You can’t be effective in caring for someone else if you let your own health and well-being fall by the wayside . Instead, make time to do the things you need to stay healthy. Reduce stress , eat right, get enough sleep and look after your own mental well-being.

Siegfried notes that often, caregivers need to seek “their own mental health support while navigating the challenges of supporting someone with a mental illness.” With that, Hall Brown adds that “mental health conditions are not contagious. Just because you’re supporting someone with a mental illness does not mean that you or anyone else will develop a similar condition.”

And Bond adds, “like on an airplane where you’re asked to put your oxygen mask on first before helping those around you, we cannot suppress our own mental health needs for those of others.”

The added bonus of taking care of yourself is that you’ll also be modeling “ healthy coping mechanisms for your loved one,” he says. “Show them how you’re prioritizing mental well-being so they feel comfortable doing the same.”

11. Know that mental health issues are treatable.

Lastly, Hall Brown notes that “mental health conditions are treatable . Many people with mental health conditions live long, successful, productive lives despite the added challenges that a mental health condition may bring.”

11 tips to support someone struggling with mental health:

• Start a conversation.
• Avoid labeling.
• Be patient.
• Don’t crowd them.
• Strategize finding support.
• Watch what you say.
• Find support for yourself.
• Know that mental health issues are treatable.

More From U.S. News

Understanding Male Depression

Top Bipolar Disorder Medications

Support Someone Having a Panic Attack

The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. To learn more about how we keep our content accurate and trustworthy, read our  editorial guidelines .

Allen is a professor of clinical psychology at the University of Oregon and co-founder of Ksana Health, a behavioral health company that uses technology to provide personalized insights and interventions to improve mental health care.

Bond has more than 10 years of experience as a youth psychotherapist and he's a board-certified expert in traumatic stress. He is director of behavioral health for Blue Shield of California and works directly with Blue Shield of California’s BlueSky Initiative, which enhances access, awareness and advocacy of youth mental health supports in collaboration with the California Department of Education and leading nonprofits.

Borunda is a licensed behavioral health clinician with L.A. Care Health Plan, the largest publicly operated health plan in the country.

Hall Brown is a licensed clinical psychologist and associate professor at Howard University College of Medicine in Washington, D.C.

Siegfried is a licensed clinical psychologist, certified eating disorder specialist and chief clinical officer at Lightfully Behavioral Health, based in Thousand Oaks, California.

Most Popular

Patient Advice

Second Opinion

health disclaimer »

Disclaimer and a note about your health ».

Your Health

A guide to nutrition and wellness from the health team at U.S. News & World Report.

You May Also Like

20 questions to ask your oncologist.

Lisa Esposito , Elaine K. Howley and Payton Sy May 24, 2024

Colon Cancer Symptoms

Barbara Sadick May 23, 2024

Are More Young Adults Getting Cancer?

Payton Sy May 23, 2024

Who Needs a Medigap Plan?

Ruben Castaneda and Paul Wynn May 23, 2024

What to Know After a Knee Replacement

Christine Comizio and Heidi Godman May 23, 2024

Hospital Rankings to Expand Use of Data

Ben Harder and Min Hee Seo May 22, 2024

Having a Baby After Cancer

Christine Comizio May 21, 2024

10 Signs of Strep Throat

Elaine K. Howley May 20, 2024

Pregnancy Checklist

Payton Sy May 17, 2024

Early Pregnancy Signs

Vanessa Caceres May 17, 2024

Transforming the understanding and treatment of mental illnesses.

Información en español

Celebrating 75 Years! Learn More >>

• Health Topics
• Brochures and Fact Sheets

Help for Mental Illnesses

• Clinical Trials

Esta página también está disponible en español .

If you or someone you know has a mental illness, is struggling emotionally, or has concerns about their mental health , there are ways to get help.

Where can I get immediate help?

In life-threatening situations, call 911 or go to the nearest emergency room.

If you are suicidal or in emotional distress, consider using the 988 Suicide & Crisis Lifeline.

Call or text 988 or chat online   to connect with a trained crisis counselor. The Lifeline provides 24-hour, confidential support to anyone in suicidal crisis or emotional distress. You can reach a specialized LGBTQI+ affirming counselor by texting “Q” to 988 or by calling 988 and pressing “3.”

Learn more: 988 Suicide & Crisis Lifeline   ( disponible en español   )

If you are a veteran, consider using the Veterans Crisis Line.

Call 988, then press “1.” You can also text 838255 or chat online   . The Veterans Crisis Line is a 24-hour, confidential resource that connects veterans with a trained responder. The service is available to all veterans and those who support them, even if they are not registered with the VA or enrolled in VA healthcare.

Learn more: Veterans Crisis Line   ( disponible en español   )

If you have experienced a disaster, consider using the Disaster Distress Helpline.

Call or text 1-800-985-5990. The Disaster Distress Helpline provides immediate crisis counseling for people experiencing emotional distress related to any natural or human-caused disaster. The 24-hour, confidential helpline offers interpretation services in more than 100 languages.

Learn more: Disaster Distress Helpline  ( disponible en español  )

If you see concerning social media messages, contact the company’s safety team.

Social media companies have safety teams   that can reach out to connect the person with the help they need.

Learn more about action steps for helping someone in emotional distress .

How can I find a health care provider or treatment?

Treatment for mental illnesses usually includes therapy (virtual or in person), medication , or a combination of the two.

There are many ways to find a provider who will meet your needs.

Primary care provider: A primary care provider can perform an initial mental health screening and refer you to a mental health professional (such as a social worker, psychologist, or psychiatrist). If you have an appointment with a primary care provider, consider bringing up your mental health concerns and asking for help .

Federal resources: Some federal agencies offer resources for identifying mental health professionals. These include:

• Substance Abuse and Mental Health Services Administration (SAMHSA) helpline and online locator for mental health services 
• Centers for Medicare & Medicaid Services (CMS) online tool for finding Medicare providers 
• U.S. Department of Veterans Affairs (VA) online tool for finding VA locations and providers 

National organizations: Many advocacy and professional organizations have online tools for finding a provider. View a list of organizations that offer directories or locators for finding mental health professionals.

State and county agencies: Your state or county government website may have information about health services in your area. Your local health services department website is a good place to start.

Insurance companies: If you have health insurance, a representative of your insurance company will know which local providers are covered by your insurance plan. Your health insurance company may have an app or online database that you can use to find a participating provider in your area.

Universities and colleges: If you’re a student, you may have access to mental health services and support through your school’s health center or peer support groups. Try searching your school’s website for mental health resources.

Employee assistance: If you have a job, ask your employer’s human resources department if they have an Employee Assistance Program (EAP). An EAP is a free and confidential service that your company pays for. The service can help employees with issues related to mental health, drug or alcohol use, grief, and trauma.

How do I know if a provider is right for me?

Preparing a list of questions can help you decide if a potential provider is a good fit for you. These questions might include:

• What experience do you have treating someone with my issue?
• How do you usually treat someone with my issue?
• How long do you expect treatment to last?
• Do you accept my insurance?
• How much will treatment cost?

Find more tips for talking with a health care provider . SAMHSA has online resources  to help people answer questions about finding treatment and support.

Treatment works best when you have a good relationship with your mental health professional. Talk with your provider if you have concerns about treatment or feel like the treatment is not helping. In some cases, you may wish to find a different provider or another type of treatment.

Do not stop treatment without talking to your health care provider.

Where can I learn more about mental disorders?

NIMH offers research-based information on mental disorders, treatments and therapies, and a range of related topics. To learn more, browse our health topic pages and brochures and fact sheets . También ofrecemos recursos del NIMH en español .

Please note: NIMH is a research funding agency. We cannot provide medical advice or provider referrals. If you need medical advice or a second opinion, please consult your health care provider. Resources on this page are provided for informational purposes only. The list is not comprehensive and does not constitute an endorsement by NIMH .

Last Reviewed: February 2024

Unless otherwise specified, the information on our website and in our publications is in the public domain and may be reused or copied without permission. However, you may not reuse or copy images. Please cite the National Institute of Mental Health as the source. Read our copyright policy to learn more about our guidelines for reusing NIMH content.

The Mental Health Benefits of Exercise

• Stress Management: Techniques & Strategies to Deal with Stress

Cultivating Happiness

• Imposter Syndrome: Causes, Types, and Coping Tips

Personality Types, Traits, and How it Affects Mental Health

Gratitude: the benefits and how to practice it, prayers for anxiety, healing, and coping with life’s challenges, finding joy during difficult times.

• Online Therapy: Is it Right for You?
• Mental Health
• Health & Wellness
• Children & Family
• Relationships

Are you or someone you know in crisis?

• Bipolar Disorder
• Eating Disorders
• Grief & Loss
• Personality Disorders
• PTSD & Trauma
• Schizophrenia
• Therapy & Medication
• Exercise & Fitness
• Healthy Eating
• Well-being & Happiness
• Weight Loss
• Work & Career
• Illness & Disability
• Heart Health
• Childhood Issues
• Learning Disabilities
• Family Caregiving
• Teen Issues
• Communication
• Emotional Intelligence
• Love & Friendship
• Domestic Abuse
• Healthy Aging
• Aging Issues
• Alzheimer’s Disease & Dementia
• Senior Housing
• End of Life
• Meet Our Team

Understanding good mental health

How to boost your mental health , make social connection a priority—especially face-to-face, staying active is as good for the brain as it is for the body, learn how to keep your stress levels in check, eat a brain-healthy diet to support strong mental health.

• Don't skimp on sleep—it matters more than you think

Find purpose and meaning in life

When to seek professional help, building better mental health.

Looking to boost your mood, handle your emotions better, or build resilience? These six life-changing strategies for improving mental health and well-being can show you how.

Your mental health influences how you think, feel, and behave in daily life. It also affects your ability to cope with stress, overcome challenges, build relationships, and recover from life’s setbacks and hardships.

Strong mental health isn’t just the absence of mental health problems. Being mentally or emotionally healthy is much more than being free of depression, anxiety, or other psychological issues. Rather than the absence of mental illness, mental health refers to the presence of positive characteristics.

People who are mentally healthy have:

• A sense of contentment.
• A zest for living and the ability to laugh and have fun.
• The ability to deal with stress and bounce back from adversity.
• A sense of meaning and purpose, in both their activities and their relationships.
• The flexibility to learn new skills and adapt to change.
• A balance between work and play, rest and activity, etc.
• The ability to build and maintain fulfilling relationships.
• Self-confidence and high self-esteem.

Whether you’re looking to cope with a specific mental health problem, handle your emotions better, or simply to feel more positive and energetic, there are plenty of ways to take control of your mental health—starting today.

The relationship between resilience and mental health

Having solid mental health doesn’t mean that you never go through bad times or experience emotional problems. We all go through disappointments, loss, and change. And while these are normal parts of life, they can still cause sadness, anxiety, and stress. But just as physically healthy people are better able to bounce back from illness or injury, people with strong mental health are better able to bounce back from adversity, trauma, and stress. This ability is called  resilience .

People who are emotionally and mentally resilient have the tools for coping with difficult situations and maintaining a positive outlook. They remain focused, flexible, and productive, in bad times as well as good. Their resilience also makes them less afraid of new experiences or an uncertain future. Even when they don’t immediately know how a problem will get resolved, they are hopeful that a solution will eventually be found.

Speak to a Licensed Therapist

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

Anyone can suffer from mental or emotional health problems—and over a lifetime most of us will. This year alone, about one in five of us will suffer from a diagnosable mental disorder. Yet, despite how common mental health problems are, many of us make no effort to improve our situation.

We ignore the emotional messages that tell us something is wrong and try toughing it out by distracting ourselves or self-medicating with alcohol, drugs, or self-destructive behaviors. We bottle up our problems in the hope that others won’t notice. We hope that our situation will eventually improve on its own. Or we simply give up—telling ourselves this is “just the way we are.”

[Read: Cultivating Happiness]

The good news is: you don’t have to feel bad. There are practices you can adopt to elevate your mood, become more resilient, and enjoy life more. But just as it requires effort to build and maintain physical health, so it is with mental health. We have to work harder these days to ensure strong mental health, simply because there are so many ways that life takes a toll on our emotional well-being.

Why we often neglect our mental health needs

Even in today’s advanced world, many of us are often reluctant—or unable—to address our mental health needs. This can stem from a variety of reasons, including:

In some societies, mental and emotional issues are seen as less legitimate than physical issues. They’re seen as a sign of weakness or somehow as being our own fault.

Some people mistakenly see mental health problems as something we should know how to “snap out of.” Men, especially, would often rather bottle up their feelings than seek help.

In our fast-paced world, we’re obsessed with seeking quick, simple answers to complex problems. We look for connection with others by compulsively checking social media instead of reaching out to people in the real world, for example. Or to boost our mood and ease depression, we’d rather pop a pill rather tackle the underlying issues.

Many people think that if they do seek help for mental and emotional problems, the only treatment options available are medication (which comes with unwanted side effects) or therapy (which can be lengthy and expensive). The truth is that, whatever your issues, there are steps you can take to improve the way you feel and experience greater mental and emotional well-being. And you can start today!

No matter how much time you devote to improving your mental and emotional health, you will still need the company of others to feel and function at your best. Humans are social creatures with emotional needs for relationships and positive connections to others. We’re not meant to survive, let alone thrive, in isolation. Our social brains crave companionship—even when experience has made us shy and distrustful of others.

Why is face-to-face connection so important?

Phone calls and social networks have their place, but nothing can beat the stress-busting, mood-boosting power of quality face-to-face time with other people.

The key is to interact with someone who is a “good listener”—someone you can regularly talk to in person, who will listen to you without their own conceptions of how you should think or feel. A good listener will listen to the feelings behind your words, and won’t interrupt, judge, or criticize you.

Reaching out is not a sign of weakness and it won’t make you a burden to others. Most people are flattered if you trust them enough to confide in them. If you don’t feel that you have anyone to turn to, there are good ways to  build new friendships  and improve your support network. In the meantime, there is still a great benefit to interacting face-to-face with acquaintances or people you encounter during the day, such as neighbors, people in the checkout line or on the bus, or the person serving you your morning coffee. Make eye contact and exchange a smile, a friendly greeting, or small talk.

Tips for connecting to others

Call a friend or loved one now and arrange to meet up . If you both lead busy lives, offer to run errands or exercise together. Try to make it a regular get-together.

If you don’t feel that you have anyone to call, reach out to acquaintances . Lots of other people feel just as uncomfortable about making new friends as you do—so be the one to break the ice. Reconnect with an old friend, invite a coworker out for lunch, or ask a neighbor to join you for coffee.

Get out from behind your TV or computer screen . Communication is a largely nonverbal experience that requires you to have direct contact with other people, so don’t neglect your real-world relationships in favor of virtual interaction.

Be a joiner . Join networking, social, or special interest groups that meet on a regular basis. These groups offer wonderful opportunities for meeting people with common interests.

Don’t be afraid to smile and say hello to strangers you cross paths with . Making a connection is beneficial to both of you—and you never know where it may lead!

The mind and the body are intrinsically linked. When you improve your physical health, you’ll automatically experience greater mental and emotional well-being. Physical activity also releases endorphins, powerful chemicals that lift your mood and provide added energy. Regular exercise or activity can have a major impact on mental and emotional health problems , relieve stress, improve memory, and help you to sleep better.

But what if I hate to exercise?

Well, you’re not alone. Pounding weights in a gym or jogging on a treadmill isn’t everyone’s idea of a great time. But you don’t have to be a fitness fanatic to reap the benefits of being more active. Take a walk at lunchtime through a park, walk laps in an air-conditioned mall while window shopping, throw a Frisbee with a dog, dance to your favorite music, play activity-based video games with your kids, cycle or walk to an appointment rather than drive.

You don’t have to exercise until you’re soaked in sweat or every muscle aches. Even modest amounts of physical activity can make a big difference to your mental and emotional health—and it’s something you can engage in right now to boost your energy and outlook and help you regain a sense of control.

Tips for starting an exercise routine

• Aim for 30 minutes of activity on most days. If it’s easier, three 10-minute sessions can be just as effective. Start now by taking a walk or dancing to a favorite song.
• Try rhythmic exercise that engages both your arms and legs, such as walking, running, swimming, weight training, martial arts, or dancing.
• Add a mindfulness element to your workouts. Instead of focusing on your thoughts, focus on how your body feels as you move—how your feet hit the ground, for example, the rhythm of your breathing, or the feeling of wind on your skin.

Stress takes a heavy toll on mental and emotional health, so it’s important to keep it under control. While not all stressors can be avoided, stress management strategies can help you brings things back into balance.

Talk to a friendly face . Face-to-face social interaction with someone who cares about you is the most effective way to calm your nervous system and relieve stress. Interacting with another person can quickly put the brakes on damaging stress responses like “fight-or-flight.” It also releases stress-busting hormones, so you’ll feel better even if you’re unable to alter the stressful situation itself.

Appeal to your senses . Does listening to an uplifting song make you feel calm? Or smelling ground coffee or a favorite scent? Or maybe squeezing a stress ball works quickly to make you feel centered? Everyone responds to sensory input a little differently , so start experimenting now to find what works best for you. Once you discover how your nervous system responds to sensory input, you’ll be able to quickly calm yourself no matter where or when stress hits.

Make leisure time a priority . Partake in your favorite activities for no reason other than that they make you feel good. Go to a funny movie, take a walk on the beach, listen to music, read a good book, or talk to a friend. Doing things just because they are fun is no indulgence. Play is an emotional and mental health necessity.

Make time for contemplation and appreciation . Think about the things you’re grateful for. Mediate, pray, enjoy the sunset, or simply take a moment to pay attention to what is good, positive, and beautiful as you go about your day.

[Listen: Gratitude in Difficult Times]

Take up a relaxation practice . While sensory input can relieve stress in the moment,  relaxation techniques  can help reduce your overall levels of stress—although they’re likely to take more time to learn effectively. Yoga, mindfulness meditation, deep breathing, or progressive muscle relaxation can put the brakes on stress and bring your mind and body back into a state of balance.

Manage your emotions to relieve stress

Understanding and accepting your emotions—especially those unpleasant ones many of us try to ignore—can make a huge difference in your ability to manage stress and balance your moods. HelpGuide’s free  Emotional Intelligence Toolkit can show you how.

Unless you’ve tried to change your diet in the past, you may not be aware how much of what you eat—and don’t eat—affects the way you think and feel. An unhealthy diet can take a toll on your brain and mood, disrupt your sleep, sap your energy, and weaken your immune system. Conversely, switching to a wholesome diet , low in sugar and rich in healthy fats, can give you more energy, improve your sleep and mood, and help you to look and feel your best.

People respond slightly differently to certain foods, depending on genetics and other health factors, so experiment with how the food you include in—or cut from—your diet changes the way you feel. The best place to start is by cutting out the “bad fats” that can damage your mood and outlook, and replace them with “ good fats ” that support brain-health.

Foods that adversely affect mood

• Trans fats or anything with “partially hydrogenated” oil.
• Foods with high levels of chemical preservatives or hormones.
• Sugary snacks.
• Refined carbs (such as white rice or white flour).
• Fried food.

Foods that boost mood

• Fatty fish rich in Omega-3s such as salmon, herring, mackerel, anchovies, sardines, tuna.
• Nuts such as walnuts, almonds, cashews, peanuts.
• Leafy greens such as spinach, kale, Brussel’s sprouts.
• Fresh fruit such as blueberries.

Don’t skimp on sleep—it matters more than you think

If you lead a busy life, cutting back on sleep may seem like a smart move. But when it comes to your mental health, getting enough sleep is a necessity, not a luxury. Skipping even a few hours here and there can take a toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, chronic sleep loss can wreak havoc on your health and outlook.

While adults should aim for seven to nine hours of  quality sleep each night, it’s often unrealistic to expect sleep to come the moment you lay down and close your eyes. Your brain needs time to unwind at the end of the day. That means taking a break from the stimulation of screens—TV, phone, tablet, computer—in the two hours before bedtime, putting aside work, and postponing arguments, worrying, or brainstorming until the next day.

Tips for getting better sleep

• If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take to learn how to stop worrying .
• To wind down, calm the mind, and prepare for sleep, try taking a warm bath, reading by a soft light, listening to soothing music, or practicing a relaxation technique before bed.
• To help set your body’s internal clock and optimize the quality of your sleep, stick to a regular sleep-wake schedule, even on weekends.
• Make sure your bedroom is dark, cool, and quiet. Curtains, white noise machines, and fans can help.

Everyone derives meaning and purpose in different ways that involve benefitting others, as well as yourself. You may think of it as a way to feel needed, feel good about yourself, a purpose that drives you on, or simply a reason to get out of bed in the morning. In biological terms, finding meaning and purpose is essential to brain health as it can help generate new cells and create new neural pathways in the brain. It can also strengthen your immune system, alleviate pain, relieve stress, and keep you motivated to pursue the other steps to improve mental and emotional health. However you derive meaning and purpose in life, it’s important to do it every day.

What gives you meaning and purpose?

Engaging work that provides meaning to yourself and others.  Partake in activities that challenge your creativity and make you feel productive, whether or not you get paid for them. Some ideas are gardening, drawing, writing, playing an instrument, or building something in your workshop.

Relationships. Spending quality time where you give of yourself to people who matter to you, whether they’re friends, grandkids, or elderly relatives, can support both your health and theirs, while also providing a sense of purpose.

Caring for a pet. Yes, pets are a responsibility, but caring for one makes you feel needed and loved. There’s no love quite as unconditional as the love a pet can give. Animals can also get you out of the house for exercise and expose you to new people and places.

[Read: The Health and Mood-Boosting Benefits of Pets]

Volunteering. Just as we’re hard-wired to be social, we’re also hard-wired to give to others. The meaning and purpose derived from helping others or the community can enrich and expand your life—and make you happier. There’s no limit to the individual and group volunteer opportunities you can explore. Schools, churches, nonprofits, and charitable organizations of all sorts depend on volunteers for their survival.

Caregiving. Taking care of an aging parent, a handicapped spouse, or a child with a physical or mental illness is an act of kindness, love, and loyalty—and can be as rewarding and meaningful as it is challenging.

If you’ve made consistent efforts to improve your mental and emotional health and still aren’t functioning optimally at home, work, or in your relationships, it may be time to seek professional help. Following these self-help steps will still benefit you, though. In fact, input from a caring professional can often help motivate us to take better care of ourselves.

More Information

• Vaillant, G. E. (2003). Mental Health. American Journal of Psychiatry, 160(8), 1373–1384. Link
• Kandola, A. A., Osborn, D. P. J., Stubbs, B., Choi, K. W., & Hayes, J. F. (2020). Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: A prospective cohort study in the UK Biobank. BMC Medicine, 18(1), 303. Link
• Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., Salum, G. A., & Schuch, F. B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102–108. Link
• Choda, N., Wakai, K., Naito, M., Imaeda, N., Goto, C., Maruyama, K., Kadomatsu, Y., Tsukamoto, M., Sasakabe, T., Kubo, Y., Okada, R., Kawai, S., Tamura, T., Hishida, A., Takeuchi, K., Mori, A., & Hamajima, N. (2020). Associations between diet and mental health using the 12-item General Health Questionnaire: Cross-sectional and prospective analyses from the Japan Multi-Institutional Collaborative Cohort Study. Nutrition Journal, 19(1), 2. Link
• Conner, T. S., Brookie, K. L., Carr, A. C., Mainvil, L. A., & Vissers, M. C. M. (2017). Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults: A randomized controlled trial. PLOS ONE, 12(2), e0171206. Link
• The benefits of being present: Mindfulness and its role in psychological well-being. – PsycNET. (n.d.). APA PsycNET. Link
• Proyer, R. T. (2012). Examining playfulness in adults: Testing its correlates with personality, positive psychological functioning, goal aspirations, and multi-methodically assessed ingenuity. Psychological Test and Assessment Modeling, 54(2), 103–127. Link
• Proyer, R. T. (2013). The well-being of playful adults: Adult playfulness, subjective well-being, physical well-being, and the pursuit of enjoyable activities. The European Journal of Humour Research, 1(1), 84–98. Link

More in Well-being & Happiness

The exercise prescription for depression, anxiety, stress, and more

Stress Management

How to reduce, prevent, and relieve stress

Five tips to get more satisfaction and joy out of life

Imposter Syndrome

What to do when you feel like a fraud at work, school, or in relationships

Your personality impacts your health, mood, and relationships. Here’s what you need to know.

Reaping the mood-boosting effects

Find strength, healing, and support

Daily practices to lift your spirits

Professional therapy, done online

BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.

Help us help others

Millions of readers rely on HelpGuide.org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives.

• Bipolar Disorder
• Therapy Center
• When To See a Therapist
• Types of Therapy
• Best Online Therapy
• Best Couples Therapy
• Best Family Therapy
• Managing Stress
• Sleep and Dreaming
• Understanding Emotions
• Self-Improvement
• Healthy Relationships
• Student Resources
• Personality Types
• Guided Meditations
• Verywell Mind Insights
• 2024 Verywell Mind 25
• Mental Health in the Classroom
• Editorial Process
• Meet Our Review Board
• Crisis Support

Overview of the Problem-Solving Mental Process

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.

• Identify the Problem
• Define the Problem
• Form a Strategy
• Organize Information
• Allocate Resources
• Monitor Progress
• Evaluate the Results

Frequently Asked Questions

Problem-solving is a mental process that involves discovering, analyzing, and solving problems. The ultimate goal of problem-solving is to overcome obstacles and find a solution that best resolves the issue.

The best strategy for solving a problem depends largely on the unique situation. In some cases, people are better off learning everything they can about the issue and then using factual knowledge to come up with a solution. In other instances, creativity and insight are the best options.

It is not necessary to follow problem-solving steps sequentially, It is common to skip steps or even go back through steps multiple times until the desired solution is reached.

In order to correctly solve a problem, it is often important to follow a series of steps. Researchers sometimes refer to this as the problem-solving cycle. While this cycle is portrayed sequentially, people rarely follow a rigid series of steps to find a solution.

The following steps include developing strategies and organizing knowledge.

1. Identifying the Problem

While it may seem like an obvious step, identifying the problem is not always as simple as it sounds. In some cases, people might mistakenly identify the wrong source of a problem, which will make attempts to solve it inefficient or even useless.

Some strategies that you might use to figure out the source of a problem include :

• Asking questions about the problem
• Breaking the problem down into smaller pieces
• Looking at the problem from different perspectives
• Conducting research to figure out what relationships exist between different variables

2. Defining the Problem

After the problem has been identified, it is important to fully define the problem so that it can be solved. You can define a problem by operationally defining each aspect of the problem and setting goals for what aspects of the problem you will address

At this point, you should focus on figuring out which aspects of the problems are facts and which are opinions. State the problem clearly and identify the scope of the solution.

3. Forming a Strategy

After the problem has been identified, it is time to start brainstorming potential solutions. This step usually involves generating as many ideas as possible without judging their quality. Once several possibilities have been generated, they can be evaluated and narrowed down.

The next step is to develop a strategy to solve the problem. The approach used will vary depending upon the situation and the individual's unique preferences. Common problem-solving strategies include heuristics and algorithms.

• Heuristics are mental shortcuts that are often based on solutions that have worked in the past. They can work well if the problem is similar to something you have encountered before and are often the best choice if you need a fast solution.
• Algorithms are step-by-step strategies that are guaranteed to produce a correct result. While this approach is great for accuracy, it can also consume time and resources.

Heuristics are often best used when time is of the essence, while algorithms are a better choice when a decision needs to be as accurate as possible.

4. Organizing Information

Before coming up with a solution, you need to first organize the available information. What do you know about the problem? What do you not know? The more information that is available the better prepared you will be to come up with an accurate solution.

When approaching a problem, it is important to make sure that you have all the data you need. Making a decision without adequate information can lead to biased or inaccurate results.

5. Allocating Resources

Of course, we don't always have unlimited money, time, and other resources to solve a problem. Before you begin to solve a problem, you need to determine how high priority it is.

If it is an important problem, it is probably worth allocating more resources to solving it. If, however, it is a fairly unimportant problem, then you do not want to spend too much of your available resources on coming up with a solution.

At this stage, it is important to consider all of the factors that might affect the problem at hand. This includes looking at the available resources, deadlines that need to be met, and any possible risks involved in each solution. After careful evaluation, a decision can be made about which solution to pursue.

6. Monitoring Progress

After selecting a problem-solving strategy, it is time to put the plan into action and see if it works. This step might involve trying out different solutions to see which one is the most effective.

It is also important to monitor the situation after implementing a solution to ensure that the problem has been solved and that no new problems have arisen as a result of the proposed solution.

Effective problem-solvers tend to monitor their progress as they work towards a solution. If they are not making good progress toward reaching their goal, they will reevaluate their approach or look for new strategies .

7. Evaluating the Results

After a solution has been reached, it is important to evaluate the results to determine if it is the best possible solution to the problem. This evaluation might be immediate, such as checking the results of a math problem to ensure the answer is correct, or it can be delayed, such as evaluating the success of a therapy program after several months of treatment.

Once a problem has been solved, it is important to take some time to reflect on the process that was used and evaluate the results. This will help you to improve your problem-solving skills and become more efficient at solving future problems.

A Word From Verywell​

It is important to remember that there are many different problem-solving processes with different steps, and this is just one example. Problem-solving in real-world situations requires a great deal of resourcefulness, flexibility, resilience, and continuous interaction with the environment.

Get Advice From The Verywell Mind Podcast

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how you can stop dwelling in a negative mindset.

Follow Now : Apple Podcasts / Spotify / Google Podcasts

You can become a better problem solving by:

• Practicing brainstorming and coming up with multiple potential solutions to problems
• Being open-minded and considering all possible options before making a decision
• Breaking down problems into smaller, more manageable pieces
• Asking for help when needed
• Researching different problem-solving techniques and trying out new ones
• Learning from mistakes and using them as opportunities to grow

It's important to communicate openly and honestly with your partner about what's going on. Try to see things from their perspective as well as your own. Work together to find a resolution that works for both of you. Be willing to compromise and accept that there may not be a perfect solution.

Take breaks if things are getting too heated, and come back to the problem when you feel calm and collected. Don't try to fix every problem on your own—consider asking a therapist or counselor for help and insight.

If you've tried everything and there doesn't seem to be a way to fix the problem, you may have to learn to accept it. This can be difficult, but try to focus on the positive aspects of your life and remember that every situation is temporary. Don't dwell on what's going wrong—instead, think about what's going right. Find support by talking to friends or family. Seek professional help if you're having trouble coping.

Davidson JE, Sternberg RJ, editors.  The Psychology of Problem Solving .  Cambridge University Press; 2003. doi:10.1017/CBO9780511615771

Sarathy V. Real world problem-solving .  Front Hum Neurosci . 2018;12:261. Published 2018 Jun 26. doi:10.3389/fnhum.2018.00261

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Header menu - Mobile | United Kingdom

Header menu - drawer | united kingdom.

Our best mental health tips - backed by research

This guide provides you with our best tips on how to look after your mental health - backed by research.

You can read the guide below, download it as a PDF or buy print copies in our online shop .

What works: protect your mental health and prevent problems

Protecting our mental health is easier than you might think. We can all do it every day, and with simple activities that help us feel OK, we’re better able to cope with life.

It’s a bit like brushing your teeth daily – important in preventing problems. It’s the same for our mental health. It can also be fun!

Each of our tips has been created to help us look after our mental health, and, importantly, each is backed up by evidence from research, including the Mental Health Foundation’s ground-breaking study .

Our tips will be easier for some and harder for others. Why not give them a try and see which ones suit you best?

Trying new things can sometimes feel uncomfortable, but they usually get easier the more we practise them.

One thing to remember: none of us is perfect. We all have our limits. What’s good enough for you is great.

Best mental health tips - printed

1. Get closer to nature

We all live with worries and fears, uncertainties, losses that leave us sad and pressures that make us feel stressed.

Nature can have a really calming effect on us. We have been living around other animals and plants for thousands of years. Some people say nature helps them feel calmer, more hopeful and less alone. Our research found that going for a walk was the UK adults’ favourite way of coping with stress during the pandemic in 2020.

In Japan, some people use “forest bathing”, which may improve their mental health. So going to a forest or wood and experiencing the different smells, sounds and textures may really help. To get the best out of nature’s healing effects, try tuning your senses to what’s around you – the trees, plants, birds and animals, for instance, and water such as ponds or the seashore. Take a deep breath and see how you feel. The idea is to get connected with your natural surroundings.

For more information and ideas, see our guide Thriving With Nature , produced by the Mental Health Foundation and wildlife charity WWF.

2. Get more from your sleep

Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to cope with life.

We all have times when we sleep badly, and some of us live in situations that make a good night’s sleep impossible.

For many people, sleep is often the first thing that suffers when we're struggling with our mental health.

Adults need between 7 and 9 hours' sleep a night, including enough dreaming sleep and enough deeper sleep.

If you’re struggling with your sleep, think about making a few simple changes.

For example:

• Develop a relaxing bedtime routine to help you start winding down before you actually go to sleep
• Avoid TV and mobile screens, alcohol and caffeine before bed. This will help you fall asleep and stay asleep. You could also avoid vigorous exercise before bed.
• Go to bed and get up at around the same time every day, including weekends.

For more suggestions, try this guide to sleep and mental health . It includes information about potentially helpful apps and getting professional help if self-help isn’t working for you.

3. Keep moving

Our bodies and minds are connected, so looking after ourselves physically also helps us prevent problems with our mental health (it works the other way around, too).

Moving our bodies – with sport, gardening, dancing, cycling, walking the dog, cleaning or going to the gym, for example – are great ways to improve our mental and physical health .

Exercise releases “feel good” hormones that reduce feelings of stress and anger. It also helps us feel better about our bodies. It can improve our sleep too. If it involves other people, like being part of a team, a class or a group we see regularly, that can also boost our mental health.

We don’t have to be professional athletes, or sporty, to get the benefits of being physically active . From walking to dancing and basketball to the gym, the best exercise is simply the one we enjoy.

4. Eat healthy food

Food and drink affect our bodies, brains and mood - for good or bad.

Sugary snacks and drinks can give us a temporary “high” or sense of comfort that can feel irresistible. But they soon leave us feeling exhausted or jittery. Caffeine in coffee, tea, or so-called energy drinks can also have this effect.

A balanced diet with lots of vegetables and fruit is essential for good physical and mental health.

How we eat is also important. Having meals with other people can help to grow relationships – with family, friends, partners, and colleagues. This is really important in protecting everyone’s mental health and preventing problems.

Food can also get mixed up with our feelings . Some people over-eat or under-eat when they are upset. It may help to talk to someone we trust and get professional support if we need it.

5. Be kind and help create a better world

If you have ever felt lonely, you will know how much it helps to have even a small connection with someone else.

Exchanging a smile or friendly words can be comforting and lift our mood.

Research shows that being kind is good for both sides. Being kind can boost our mood, help us feel more capable, strengthen our connections with others and even make us cope better with stress.

If you don’t know where to start, you could try small but meaningful acts of kindness, such as offering a smile or a few kind words to another person. You could make their day but also feel better for it - friendly connections with others are vital for our mental health .

More inspiration about acts of kindness

We can also help others by doing volunteer work and getting together with other people to work for good causes. These things can help us feel connected with others and the world around us. It can give us the sense that we can make a difference. All of this is good for our mental health.

6. Be curious and open-minded to new experiences

We can all get stuck in familiar ways, like how we spend our time and what we think about ourselves and the world.

This can be self-fulfilling, with our expectations influencing what actually happens, for good or bad. For example, we might say to ourselves: “Things never get better” or “I’m useless” as a response to what others have said to us.

It can help to notice these thoughts and try out new ones, such as “I can change things for the better” and “there is so much I can do”.

Life can feel more interesting, lively and rewarding when we are open to trying new experiences and experimenting with how we do things.

It could be as simple as what we have for breakfast or the route we walk with the dog. It could also need some planning, like an adventure holiday. We might find a new place that it turns out we love, discover a talent we didn’t know we had or meet someone new and important.

7. Plan things to look forward to

Life throws all sorts at us, and during hard times, we may feel hopeless and not have the energy to plan for the future.

Things to look forward to, including fun activities, can help us cope with difficult situations.

Making plans for things we enjoy can increase our sense of hope, which is important for our mental health. Our plan could be for anything from small pleasures, like a cup of tea or your favourite TV programme or dance class, to a trip with family or friends, or seeing your favourite film, sports team or singer.

Whether it’s a small or a big one, the important thing is to plan it.

Decide what you’ll do, when and with who and, if needed, book it. It’s important to follow your plan – and repeat.

8. Learn to understand and manage your feelings

Feeling very upset can interfere with our lives, making it hard to think clearly or work, relax, study, sleep or deal with other people.

Many of us will know when we’re upset but not be sure what we’re feeling. Is it sadness, fear , shame, loneliness , anger or something else? We don’t always know why we’re feeling that way.

It often helps to give our feelings our attention without judging them, without telling ourselves we’re stupid or weak to feel the way we do. It may seem strange and uncomfortable to do this. But practice and patience with ourselves will help.

Naming what we’re feeling is also likely to help. So, we can say to ourselves: “I’m feeling really irritable today but also sad.” Another helpful step can be to work out what has led to us feeling this way – might it be a disagreement or disappointment that you’ve had? Some women might find that their periods sometimes (or always) affect their moods.

Talking kindly to ourselves, in the same way, we might reassure a small child we care about, is also important. It can be very comforting. You might feel uncomfortable initially, but give it a go – it might just help.

Some people feel better if they write down their feelings in a notebook or on their phone. You might want to think about how to protect your privacy before doing this.

You could try repeating something positive about yourself a few times each day. (This is sometimes called a “mantra”. “I am on a journey, growing and developing”, for example.) Research shows this reduces negative thoughts and feelings.

Some people also feel that an activity called “ mindfulness ” is helpful. Talking with someone else can also be helpful – and that’s our next suggestion…

9. Talk to someone you trust for support

Many of us have learned to bottle things up inside us and try to ignore painful feelings. It can take a lot of courage to tell someone else how we’re feeling or what we’re finding hard, especially if we don’t usually do that kind of thing.

Just talking things through with a person we trust can help and feel like a relief.

Use your own words. It’ll make you feel safer and less alone, and that will help protect your mental health and prevent problems.

Talking may also change how you see and feel about the situation in ways you find helpful.

Another possible benefit is that talking may strengthen your relationship with the person you speak with. This will benefit both of you and make it easier for them to turn to you when they need support themselves.

Information about talking with friends about your mental health

Information about talking with a health professional about how you’re feeling

10. Be aware of using drugs and/or alcohol to cope with difficult feelings

Many of us sometimes use drugs to block out “difficult” feelings such as sadness, fear or shame.

No one wants to feel bad; for some people, drugs and/or alcohol offer temporary relief.

Unfortunately, they don’t stop the feelings from returning and may make things worse or create other problems, including damage to mental and physical health, relationships, work, or study.

If you think you may be using drugs or alcohol to cope with difficult feelings, it may help to notice it without beating yourself up about it. Being understanding and kind to yourself is good for your mental health.

A possible next step could be to talk with someone you trust or one of the charities that offer confidential, free information and advice, including how to reduce the harmfulness of using drugs. Have a look at Talk To Frank , for example.

You could also look for other ways of coping with painful feelings, such as getting help with the situation causing them, if possible, and finding a trusted person to talk with. This could be a friend or relative, a colleague, a person working for a charity helpline, your GP or a counsellor.

Many charities around the country offer low-cost or free therapy . Find more detailed information about getting help with your mental health from many potential sources.

Some people find it helps to go to “anonymous” meetings, such as Narcotics Anonymous , to share with others who have/had similar experiences. Some of these meetings are also now online.

11. Try to make the most of your money and get help with debt problems

Money problems can be unavoidable, and we may have no choice about being in debt.

Fears about paying debts , bills and essentials such as food and electricity can be very stressful. If we feel responsible for sending money back home or are the only earner in our household, we may feel burdened and isolated.

Feelings like this can make it harder to cope with everything, including the money problems themselves.

There are things we can do to help prevent financial problems causing issues with our mental health.

We might feel ashamed of what we’re going through, which may make it harder to tell anyone, leaving us feeling alone with it.

The truth is, we’re never alone with money problems. Research shows they are one of the most common and serious sources of stress for many people.

Even if our finances are impossible to change, sharing our fears with another person who’s not involved and who you trust is likely to help us feel less alone and overwhelmed. This may help us to see new ways forward.

If we are struggling financially, including with debt, it can be helpful to talk about it with an expert at a charity that offers free money advice. They are very experienced with what can go wrong with people’s finances and what may help.

It can be really helpful to ask for help before any debt becomes unmanageable. But getting help will benefit everyone.

Here is a list of organisations that offer free advice about financial problems , created by the charity Money and Mental Health.

Talking with one of these free, expert advisers could also lead to you finding out about new possibilities, such as benefits you’re entitled to, your legal rights, ways to reduce the size of your debt repayments and other ways to save money.

Support and information

Confidential help and support.

• Samaritans  

Counselling

• The British Association of Counselling and Psychotherapy
• UK Council for Psychotherapy

General health information

Best mental health tips.

Watch our full best mental health tips video below.

Download publication

Our best mental health tips - backed by research (Black & White)

Our best mental health tips - backed by research (Welsh/Cymraeg)

Recent news

New mental health strategy provides strong basis for preventing mental health problems in northern ireland.

The Mental Health Foundation today welcomes publication of the Mental Health Strategy 2021-2031 for Northern Ireland.

Was this content useful?

Social Life

How to improve your mental health through community, the benefits of community involvement, plus tips and ideas for cultivating it..

Updated May 24, 2024 | Reviewed by Jessica Schrader

• Community involvement and a strong social network positively impact mental health with far-reaching benefits.
• Benefits of community include hope, opportunity, and resources, plus friendship and a sense of fulfillment.
• To help you decide how to get involved, consider your interests and passions, and consult with trusted others.

By Kimberly Nelson , MA, with Becky Shipkosky

Have you ever felt alone in the world? Isolated? If you have, can you think back to the state of your mental health at that time? Now, try to think of a time when you had a strong support network—maybe a job with the very best co-workers, your crew of friends in high school or college, or an especially cohesive group of roommates. Research indicates that these times in our lives are likely to be characterized by relatively good mental health (Park et al., 2023).

Why is a strong sense of community correlated with better mental health? For some—the more extroverted among us—this may seem perfectly natural. But introverts might find this counterintuitive. In fact, being in community offers benefits beyond the basic extrovert-recharge effect, including:

• Social support: Someone to talk to when the going gets tough.
• Purpose: Something bigger than yourself that inspires you to get out of bed and “do the day.”
• Hope: Others who believe in you and help you believe in yourself.
• Inspiration: Seeing people who look like you do great things and being reminded that you can do great things too.
• Accountability: “We’re counting on you, and we miss you when you’re not here.”
• Appreciation: Being seen for your strengths and having your best qualities reflected back to you.
• Empowerment: Community can give you a voice in a way that would be hard to accomplish alone.
• Opportunity: Your community network is the best source for job opportunities and so much more.
• Cultural connection: Whether it’s those with your same diagnosis, race, orientation, language, socio-economic background, or all of the above, being with your village can be so affirming.
• Resources: Who steps in to help when we’re struggling? Community does!

What Is Mental Health Recovery?

The recovery model is a newer paradigm in mental health care that emphasizes a person’s strengths, personal wisdom , and autonomy. It seeks to support individuals in living fulfilling lives with all the parts of themselves fully integrated, including their lived experience of mental illness. To learn more, see our post that fully defines the mental health recovery model.

Community + Mental Health Recovery

Within the recovery model, community is one of the four dimensions that underpin a fulfilling life (SAMHSA, 2024). Our Chief Program Officer, Dr. Lisa Schactman, emphasizes the role of community in the self-integration process: “Part of the recovery experience is reconnection. Some of the reconnection is to yourself…and some of the connection is to our loved ones and people in our community.”

At the end of the day, for better or worse, so much of who we are is in context of community. Like nearly everything else in our lives, “a recovery process is something that’s done in relationship, in community,” Schactman points out.

How to Cultivate Community That Fosters Recovery

Seeking out community may be new to some people. In our busy lives, we may only engage with the people and places we must. Stop by the coffee shop in the morning, say hello and goodbye to the barista. Go to work and talk shop with coworkers. Not all community provides the benefits we’ve talked about. Work may not be a bountiful hub of deep connection, after all. So, how do you even begin to intentionally build community for yourself?

• Start with the knowledge that you are enough. You don’t have to bring anything to the table other than yourself and what you naturally do well or love to do. This centeredness will help you quickly identify what is a good fit and what isn’t.
• Think about what captures your interest, passion, or curiosity. If no current interests or passions come to mind, think back to what you were most interested in as a child. This exercise may not lead you to just the right thing immediately, but it will absolutely move you in the right direction.
• Ask loved ones or care providers, like a therapist, to suggest ideas based on their understanding of you. This is great because it can provide perspectives you hadn’t thought of.

Where to Find Community

What types of spaces, events, and activities can we intentionally seek out to create a healthful and supportive environment that nurtures our mental health? Here are a few suggestions:

• Volunteer work: Volunteer for efforts you care about. Here are a few ideas: community garden, literacy or tutoring program for adults or children, peer support, animal shelter, food bank, senior center, crisis hotline.
• Workshops or classes: Look for workshops or classes that focus on personal development, mindfulness , or skill building. This could be anything from yoga to carpentry to non-violent communication.
• Support group: Find local or online support groups that resonate with you. Actively participate in meetings and discussions.
• Advocacy: Get involved in advocacy for issues you care about.
• Hobby group: Join or create a group based on a shared hobby or interest, such as a book club, gaming squad, or exercise group.
• Community events: Attend local events, fairs, and festivals.
• Online community: Use social media platforms or apps designed to connect people who have common interests or are seeking support.
• Faith-based: If you’re spiritual , join faith-based groups or activities. You can even begin by simply showing up for regular prayer or worship, which will undoubtedly open up opportunities for other events and programs.
• Exercise group: Join a local running club or yoga class, start going to the skate park or roller rink, or join a box gym.

You don’t have to choose just one opportunity. It’s a great idea to try a few or several totally different things to see what feels best to you. And once you settle on something, try to establish a schedule with it. Your regular involvement is what will help you form and strengthen relationships. These relationships can lead to friendships that are based on common interests, and the more you you are, the higher quality those relationships can be.

Park, E. Y., Oliver, T. R., Peppard, P. E., & Malecki, K. C. (2023). Sense of community and Mental Health: A cross-sectional analysis from a household survey in Wisconsin. Family Medicine and Community Health , 11(2). https://doi.org/10.1136/fmch-2022-001971

Recovery and recovery support . SAMHSA. (2024, March 26). https://www.samhsa.gov/find-help/recovery

Shipkosky, B., & Schactman, L. (2024, March 22). Recovery Model of Mental Health. personal.

CooperRiis is a non-profit residential healing community for adults with mental health challenges.

• Find a Therapist
• Find a Treatment Center
• Find a Psychiatrist
• Find a Support Group
• Find Online Therapy
• United States
• Brooklyn, NY
• Chicago, IL
• Houston, TX
• Los Angeles, CA
• New York, NY
• Portland, OR
• San Diego, CA
• San Francisco, CA
• Seattle, WA
• Washington, DC
• Asperger's
• Bipolar Disorder
• Chronic Pain
• Eating Disorders
• Passive Aggression
• Personality
• Goal Setting
• Positive Psychology
• Stopping Smoking
• Low Sexual Desire
• Relationships
• Child Development
• Self Tests NEW
• Therapy Center
• Diagnosis Dictionary
• Types of Therapy

At any moment, someone’s aggravating behavior or our own bad luck can set us off on an emotional spiral that threatens to derail our entire day. Here’s how we can face our triggers with less reactivity so that we can get on with our lives.

• Emotional Intelligence
• Gaslighting
• Affective Forecasting
• Neuroscience

6 ways to protect your mental health from social media’s dangers

Adjunct Professor of Psychology, Georgetown University

Disclosure statement

Jelena Kecmanovic does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

View all partners

• Bahasa Indonesia

More than one-third of American adults view social media as harmful to their mental health , according to a new survey from the American Psychiatric Association. Just 5% view social media as being positive for their mental health, the survey found. Another 45% say it has both positive and negative effects.

Two-thirds of the survey’s respondents believe that social media usage is related to social isolation and loneliness. There is a strong body of research linking social media use with depression . Other studies have linked it to envy , lower self-esteem and social anxiety .

As a psychologist who has studied the perils of online interactions and has observed the effects of social media (mis)use on my clients’ lives , I have six suggestions of ways people can reduce the harm social media can do to their mental health.

1. Limit when and where you use social media

Using social media can interrupt and interfere with in-person communications . You’ll connect better with people in your life if you have certain times each day when your social media notifications are off – or your phone is even in airplane mode. Commit to not checking social media during meals with family and friends, and when playing with children or talking with a partner. Make sure social media doesn’t interfere with work, distracting you from demanding projects and conversations with colleagues. In particular, don’t keep your phone or computer in the bedroom – it disrupts your sleep .

2. Have ‘detox’ periods

Schedule regular multi-day breaks from social media. Several studies have shown that even a five-day or weeklong break from Facebook can lead to lower stress and higher life satisfaction . You can also cut back without going cold turkey: Using Facebook, Instagram and Snapchat just 10 minutes a day for three weeks resulted in lower loneliness and depression . It may be difficult at first, but seek help from family and friends by publicly declaring you are on a break. And delete the apps for your favorite social media services.

3. Pay attention to what you do and how you feel

Experiment with using your favorite online platforms at different times of day and for varying lengths of time, to see how you feel during and after each session. You may find that a few short spurts help you feel better than spending 45 minutes exhaustively scrolling through a site’s feed. And if you find that going down a Facebook rabbit hole at midnight routinely leaves you depleted and feeling bad about yourself, eliminate Facebook after 10 p.m. Also note that people who use social media passively, just browsing and consuming others’ posts, feel worse than people who participate actively , posting their own material and engaging with others online. Whenever possible, focus your online interactions on people you also know offline.

4. Approach social media mindfully; ask ‘why?’

If you look at Twitter first thing in the morning, think about whether it’s to get informed about breaking news you’ll have to deal with – or if it’s a mindless habit that serves as an escape from facing the day ahead. Do you notice that you get a craving to look at Instagram whenever you’re confronted with a difficult task at work? Be brave and brutally honest with yourself. Each time you reach for your phone (or computer) to check social media, answer the hard question: Why am I doing this now? Decide whether that’s what you want your life to be about.

Over time, you have likely accumulated many online friends and contacts, as well as people and organizations you follow. Some content is still interesting to you, but much of it might be boring, annoying, infuriating or worse. Now is the time to unfollow, mute or hide contacts; the vast majority won’t notice. And your life will be better for it. A recent study found that information about the lives of Facebook friends affects people more negatively than other content on Facebook. People whose social media included inspirational stories experienced gratitude, vitality and awe . Pruning some “friends” and adding a few motivational or funny sites is likely to decrease the negative effects of social media.

6. Stop social media from replacing real life

Using Facebook to keep abreast of your cousin’s life as a new mother is fine, as long as you don’t neglect to visit as months pass by. Tweeting with a colleague can be engaging and fun, but make sure those interactions don’t become a substitute for talking face to face. When used thoughtfully and deliberately, social media can be a useful addition to your social life, but only a flesh-and-blood person sitting across from you can fulfill the basic human need for connection and belonging.

[ Deep knowledge, daily. Sign up for The Conversation’s newsletter . ]

• Social media
• Mental health
• Social media misuse
• Global perspectives
• Social media analysis
• Social media platforms

Research Fellow

Senior Research Fellow - Women's Health Services

Lecturer / Senior Lecturer - Marketing

Assistant Editor - 1 year cadetship

Executive Dean, Faculty of Health

Older Adults

• Falls Prevention
• Age Well Planner
• Social Isolation & Loneliness
• Healthy Eating

Professionals

• Center for Benefits Access
• Center for Healthy Aging
• National Institute of Senior Centers
• Aging Mastery®
• Health & Long-Term Care
• Economic Security
• Aging Services
• Advocacy Basics
• Action Center

Find us on Social

COVID-19 for Older Adults

7 tips for managing your mental health during the covid-19 pandemic.

Apr 03, 2020

Print this page

Kathleen Cameron

Senior Director of NCOA's Center for Healthy Aging

Key Takeaways

Older adults and caregivers with underlying behavioral health conditions are at particularly high risk for negative outcomes during the COVID-19 pandemic.

To ensure you're receiving care, reach out to your counselor, therapist, or psychiatrist. Telemedicine is being offered by most practitioners. 

To help relieve your stress and anxiety while navigating the COVID-19 pandemic, follow these seven tips.

During this time of physical distancing and uncertainty, many older adults and caregivers are feeling isolated, lonely, agitated, and withdrawn. Those with underlying behavioral health conditions, such as depression, bi-polar disorder, schizophrenia, and previous substance use disorder, are at particularly high risk for negative outcomes, including severe anxiety, substance use relapse and thoughts of suicide.

It’s critically important for you to stay in touch with your counselor, therapist, or psychiatrist if you have an existing mental health condition or substance use disorder. Telemedicine —video or phone chat—is the safest way right now to have an appointment. The good news is that under Medicare, healthcare providers can reduce or waive cost-sharing for telemedicine visits. (Check with your provider about specifics.)

Relieving stress and anxiety is also critically important now. Here are seven tips that all of us can use as we navigate these uncertain times:

• Stay informed and take practical steps to protect yourself and loved ones. Get the facts from trusted sources such as the CDC, the World Health Organization, your local health department, and NCOA. Do not stay glued to the news as this will only worsen the distress you may be feeling right now.
• Engage in healthy activities: Get seven to nine hours of sleep each night; eat a healthy, well-balanced diet; do not smoke; drink no more than 1 alcoholic drink per day or none at all, per your doctor’s instructions; and, finally, exercise your body and mind. Meditation, walking, gardening, and doing exercise routines in your home are all beneficial to your mental health.
• Make sure you have at least a one-month supply of the prescription and over-the-counter medications you need to manage your mental health and other on-going conditions. Take all your medications as directed by your health care providers. Go to BenefitsCheckUp.org if you need assistance paying for your prescription medications.
• Stick to regular routines as much as possible. You may need to create a new routine to account for working at home, exercising indoors, caring for grandchildren, cleaning, and other daily activities. Integrate old and new enjoyable hobbies into your daily routine.
• Stay connected with your family, friends, and other support networks (faith, hobbies, etc.). Having someone to talk to about your needs and feelings is vital for mental health. Make a commitment to contact at least one person per day for continued social connection through telephone, or e-mail, video conference, and social media, if you have Internet access. Consider asking one person to be your support buddy and have daily check-ins. If you are a member of a peer support group, stay connected through the telephone or a video platform such as Zoom. Many groups, such as Alcoholics Anonymous, are moving meetings to digital platforms .
• Try as much as possible to be positive and relish the simple things in life. So many people across the country are helping their neighbors and communities during this crisis . After this pandemic is over, it is hopeful that we will be stronger, kinder, and more connected with each other.
• Help others, through peer support, neighbor checking, and childcare for medical personnel restricted in hospitals fighting against COVID-19 when safe to do so. Helping others gives us a sense of purpose and feelings of control during these uncertain times.

Mental Health Resources

National Alliance for Mental Illness (NAMI)

Contact your NAMI Affiliate to find out what types of programs and supports they offer.

National Suicide Prevention Lifeline 1-800-273-8255

Free and confidential support and resources, 24/7.

Disaster Distress Helpline 1-800-985-5990 or text   TalkWithUs to 66746

A toll-free, 24/7, multilingual, and confidential crisis support service, available to all U.S. and U.S. territory residents. Run by the Substance Abuse and Mental Health Services Administration (SAMHSA).

Related Articles

May 27, 2022

Second COVID-19 Booster: What Seniors Need to Know

May 17, 2022

Medicare and COVID-19 Tests: A Guide for Older Adults

Mar 30, 2022

The New Omicron Sub-Variant BA.2: What Seniors Need to Know

Mar 08, 2022

What Is the Best Mask for COVID-19?

Jan 19, 2022

How Older Adults Can Stay Protected During the Omicron Surge

Let's keep in touch.

• Programs Near You

Follow Us on Social

© 2022 National Council on Aging, Inc.

251 18th Street South, Suite 500, Arlington, VA 22202

• Privacy Policy
• Terms of Service

This site uses cookies.

We use cookies to give you the best experience on our website. For more information on what this means and how we use your data, please see our Privacy Policy

How innovative solutions can support and improve young people's mental health

Young people need fully funded solutions that allow them to address their own mental health. Image:  Unsplash.

.chakra .wef-1c7l3mo{-webkit-transition:all 0.15s ease-out;transition:all 0.15s ease-out;cursor:pointer;-webkit-text-decoration:none;text-decoration:none;outline:none;color:inherit;}.chakra .wef-1c7l3mo:hover,.chakra .wef-1c7l3mo[data-hover]{-webkit-text-decoration:underline;text-decoration:underline;}.chakra .wef-1c7l3mo:focus,.chakra .wef-1c7l3mo[data-focus]{box-shadow:0 0 0 3px rgba(168,203,251,0.5);} James Sale

.chakra .wef-9dduvl{margin-top:16px;margin-bottom:16px;line-height:1.388;font-size:1.25rem;}@media screen and (min-width:56.5rem){.chakra .wef-9dduvl{font-size:1.125rem;}} Explore and monitor how .chakra .wef-15eoq1r{margin-top:16px;margin-bottom:16px;line-height:1.388;font-size:1.25rem;color:#F7DB5E;}@media screen and (min-width:56.5rem){.chakra .wef-15eoq1r{font-size:1.125rem;}} Mental Health is affecting economies, industries and global issues

.chakra .wef-1nk5u5d{margin-top:16px;margin-bottom:16px;line-height:1.388;color:#2846F8;font-size:1.25rem;}@media screen and (min-width:56.5rem){.chakra .wef-1nk5u5d{font-size:1.125rem;}} Get involved with our crowdsourced digital platform to deliver impact at scale

Stay up to date:.

Listen to the article

• Young people are increasingly experiencing common mental conditions such as anxiety and depression.
• Mental health support and treatment is underfunded around the world and there is little to no access in low-income countries.
• New research highlights the financial viability of investing in mental health services and innovative projects are proving their worth.

Investing in young people’s mental health is one of the smartest investments there is. But, as the statistics show, it’s not an investment the world has been willing to make.

Right now, mental health conditions constitute 14% of young people’s disease burden . They represent estimated economic losses of $387 billion per year in young people’s human potential . And suicide is the fourth leading cause of death of young people worldwide . It does not have to be this way.

Funding for mental health

Young people need fully funded solutions that allow them to address their own mental health – whether that is campaigns to raise awareness and reduce stigma; or services that provide care and support. But it is clear that young people’s mental health is not getting the financial support it needs.

Have you read?

How universities can support student mental health and wellbeing, how to talk to children about mental health - an expert explains.

Globally, governments spend an average of just 2.1% of their overall health budgets on mental health, and only a small fraction of this modest expenditure goes to the most vulnerable, such as children, adolescents and caregivers .

The failure to properly fund mental health has resulted in huge coverage gaps in mental health services – as wide as 90% in some low-income countries . And the funding that does exist is usually focused on central mental health facilities often far from young people’s homes, not the community-based care which is a more effective – and cheaper – approach.

Reasons for hope in mental health prevention

The current picture may look bleak, but there are very good reasons for hope. United for Global Mental Health has done the calculations , and found that funding access to quality mental health services for all, including young people, is financially achievable.

To create a world where, by 2030, half of all people can access essential services for five of the most common mental health conditions – anxiety, bipolar disorder, depression, epilepsy and psychosis – would cost just over $11 per person in 2030. To enable 90% of all people to access such services requires an annual increase in mental health financing of just $0.26 per person between now and 2050.

Our research suggests that this investment could prevent 1.5 billion cases of those five common mental health conditions, and avert over 6 million deaths.

Innovative mental health solutions in action

Strategic investment in new and innovative solutions for young people’s mental health is the first step towards making these potentially incredible results a reality. The successful solutions the UpLink Challenge supports and promotes need sustainable investment to achieve long-term reform. That’s why approaches like UpLink can be the catalyst to wholescale systemic change – as long as governments and other donors have the foresight to invest in the solutions it generates.

One example of increased investment is in Peru where finance has followed the prioritisation of mental health. In 2014, a stable, long-term source of domestic financing for mental health was put in place through a 10-year budget specifically committed to the scale-up of community-based mental health , and linked to achieving specific results (prior to that, mental health was financed from the NCD budget). Moreover, this funding has grown over time, from $25 million to over $100 million.

In 2019 New Zealand announced a new Wellbeing Budget that focussed on five areas: mental health, child well-being, supporting the aspirations of the Māori and Pasifika populations, building a productive nation, and transforming the economy. The Wellbeing Budget included NZ$1.9 billion, a record in New Zealand, for which finance can be spent on non-governmental organizations where new solutions can be developed and scaled up. It is, however, critical to ensure that finance is spent well and effectively.

One in four people will experience mental illness in their lives, costing the global economy an estimated $6 trillion by 2030.

Mental ill-health is the leading cause of disability and poor life outcomes in young people aged 10–24 years, contributing up to 45% of the overall burden of disease in this age-group. Yet globally, young people have the worst access to youth mental health care within the lifespan and across all the stages of illness (particularly during the early stages).

In response, the Forum has launched a global dialogue series to discuss the ideas, tools and architecture in which public and private stakeholders can build an ecosystem for health promotion and disease management on mental health.

One of the current key priorities is to support global efforts toward mental health outcomes - promoting key recommendations toward achieving the global targets on mental health, such as the WHO Knowledge-Action-Portal and the Countdown Global Mental Health

Read more about the work of our Platform for Shaping the Future of Health and Healthcare , and contact us to get involved.

These examples are, unfortunately, the exception but where adequate and sustainable finance is available innovative solutions have a far greater chance of success. There are innovative solutions ready or close to ready that with the right investments can reach many young people.

The World Health Organisation’s Scalable Technology for Adolescents to Reduce Stress ( STARS) project is a digital psychological intervention for adolescents aged between 15-18 years old experiencing high level of psychological distress that impairs daily functioning, for example ability to study, or carry out their duties. Young people access content through a chatbot which guides through psychoeducation, goal setting, emotion regulation, behavioural activation, thought-challenging, social support and problem-solving.

This approach is also being developed by civil society organizations, such as in the Philippines where #MentalHealthPH are working to develop mental health technology that is more culturally and ethically applicable to the Filipino context.

This type of innovative approach to help young people address their mental health can be adopted by national or local mental health systems and can make a big impact. But for this to happen, catalytic investments from donors need to be made within a public financial landscape for mental health that can sustain success.

Only by investing now will the next generation grow in a world where no young person is denied the mental health support they need

Don't miss any update on this topic

Create a free account and access your personalized content collection with our latest publications and analyses.

License and Republishing

World Economic Forum articles may be republished in accordance with the Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International Public License, and in accordance with our Terms of Use.

The views expressed in this article are those of the author alone and not the World Economic Forum.

Related topics:

The agenda .chakra .wef-n7bacu{margin-top:16px;margin-bottom:16px;line-height:1.388;font-weight:400;} weekly.

A weekly update of the most important issues driving the global agenda

.chakra .wef-1dtnjt5{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;-webkit-flex-wrap:wrap;-ms-flex-wrap:wrap;flex-wrap:wrap;} More on Wellbeing and Mental Health .chakra .wef-nr1rr4{display:-webkit-inline-box;display:-webkit-inline-flex;display:-ms-inline-flexbox;display:inline-flex;white-space:normal;vertical-align:middle;text-transform:uppercase;font-size:0.75rem;border-radius:0.25rem;font-weight:700;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;line-height:1.2;-webkit-letter-spacing:1.25px;-moz-letter-spacing:1.25px;-ms-letter-spacing:1.25px;letter-spacing:1.25px;background:none;padding:0px;color:#B3B3B3;-webkit-box-decoration-break:clone;box-decoration-break:clone;-webkit-box-decoration-break:clone;}@media screen and (min-width:37.5rem){.chakra .wef-nr1rr4{font-size:0.875rem;}}@media screen and (min-width:56.5rem){.chakra .wef-nr1rr4{font-size:1rem;}} See all

The fascinating link between biodiversity and mental wellbeing

Andrea Mechelli

May 15, 2024

How philanthropy is empowering India's mental health sector

Kiran Mazumdar-Shaw

May 2, 2024

From 'Quit-Tok' to proximity bias, here are 11 buzzwords from the world of hybrid work

Kate Whiting

April 17, 2024

Young people are becoming unhappier, a new report finds

Promoting healthy habit formation is key to improving public health. Here's why

Adrian Gore

April 15, 2024

What's 'biophilic design' and how can it benefit neurodivergent people?

Fatemeh Aminpour, Ilan Katz and Jennifer Skattebol

If you’re living with a drug or mental health problem, here’s where to look for help

• Show more sharing options
• Copy Link URL Copied!

Fatal overdoses in the U.S. fell for the first time in five years in 2023 , according to preliminary estimates recently released by the Centers for Disease Control and Prevention, but UCLA researcher Joseph Friedman warns that the new findings should not be interpreted to mean that the nation’s drug and mental health crises are abating.

Friedman has analyzed “deaths of despair” that result from overdose, suicide and liver disease due to alcoholism and found that while death rates for white Americans have dipped, rates have risen in recent years among people of color in the U.S., especially among Native and Black Americans. Illegal opioids such as fentanyl have ravaged Black and low-income communities in Los Angeles .

While it’s difficult to pinpoint the exact reasons behind substance abuse or suicide, Friedman as well as other experts in addiction medicine and mental health say racial inequality, economic distress and historical trauma have aggravated those problems in marginalized communities.

If you or someone you know needs immediate help for a mental health, substance-use or suicidal crisis, call or text 988, or chat online by visiting the suicide and crisis line’s website . For mental health resources and referrals, call the Los Angeles County Department of Mental Health’s Help Line 24/7 at ( 800) 854-7771 .

Here are other organizations that offer information, counseling and support services:

Are ‘deaths of despair’ really more common for white Americans? A UCLA report says no

Many believe white Americans suffer higher rates of premature death from addiction, overdoses and mental health. Researchers say that’s false.

May 21, 2024

Nakeya Fields, a licensed clinical social worker in Pasadena, founded the Black Mental Health Task Force , a coalition that brings together mental health professionals, clients, nonprofits, community organizations, educators and others in California to raise awareness about mental wellness. Her Therapeutic Play Foundation offers activities designed to improve resilience and coping skills through creative arts, play and sports. It provides individual, couples, group and family therapy for Black, Latinx, LGBTQ+ and other members of marginalized populations.

The American Indian Counseling Center , a division of the Los Angeles County Mental Health Department, offers crisis intervention, 24/7 intensive mental health services and counseling for all ages, as well as physician consultations for medications and referrals to culturally relevant support groups. Call (562) 402-0677 and ask to speak with the on-duty worker.

United American Indian Involvement’s behavioral health program provides outpatient substance use disorder treatment and mental health services to American Indians and Alaska Natives living throughout Los Angeles County. Visit the website or call (213) 202-3970.

Melanin and Mental Health offers an online network of Black and brown mental healthcare providers that is searchable by geographic area, issue type and treatment sought. It’s also possible to filter results by therapists’ racial background and specialty, as well as by insurance carrier.

The Black Mental Health Alliance offers confidential referrals to culturally competent mental health professionals who are in its database of licensed therapists.

Painted Brain advocates for mental wellness in underserved L.A. communities by offering self-care, relaxation and therapeutic art and play sessions, support groups and trainings for mental health professionals. As part of its peer-led model, many of the staff have experienced mental health issues themselves. Its community center and art space is located at 5980 W. Pico Blvd. in Los Angeles.

The Los Angeles LGBT Center offers individual, couples, family, group therapy and psychiatric care, as well as support for people struggling with substance use. The center has locations in West Hollywood, at Mi Centro in East L.A., at its Trans Wellness Center near MacArthur Park and in South L.A.’s Leimert Park neighborhood.

The Community Health Project Los Angeles provides services to people who use drugs by way of a harm-reduction approach that emphasizes offering clean needles as well as education on how to respond to an overdose.

More to Read

Deadly overdoses fell in U.S. for first time in five years, new estimates show

May 15, 2024

Deadly overdoses stopped surging among L.A. County homeless people. Narcan could be why

May 9, 2024

How L.A. County is trying to remake addiction treatment — no more ‘business as usual’

April 23, 2024

Tyrone Beason is a reporter for the Los Angeles Times who writes about America through the lenses of race and culture. He previously covered the 2020 presidential election. Before joining the paper in 2019, the Kentucky native spent nearly 25 years at the Seattle Times covering the Pacific Northwest. Follow him on Instagram @tyrone_california and Twitter @tyrone_beason.

More From the Los Angeles Times

Climate & Environment

How a water scientist hopes to save California habitats that could be pumped dry

May 26, 2024

Opinion: Most older Americans who need hearing aids don’t use them. Here’s how to change that

May 23, 2024

World & Nation

A U.K. lawmaker returns to work as ‘the bionic MP’ after losing his hands and feet to sepsis

Second human case of bird flu detected in Michigan dairy worker

May 22, 2024

• Ethics & Leadership
• Fact-Checking
• Media Literacy
• The Craig Newmark Center
• Reporting & Editing
• Ethics & Trust
• Tech & Tools
• Business & Work
• Educators & Students
• Training Catalog
• Custom Teaching
• For ACES Members
• All Categories
• Broadcast & Visual Journalism
• Fact-Checking & Media Literacy
• In-newsroom
• Memphis, Tenn.
• Minneapolis, Minn.
• St. Petersburg, Fla.
• Washington, D.C.
• Poynter ACES Introductory Certificate in Editing
• Poynter ACES Intermediate Certificate in Editing
• Ethics & Trust Articles
• Get Ethics Advice
• Fact-Checking Articles
• IFCN Grants
• International Fact-Checking Day
• Teen Fact-Checking Network
• International
• Media Literacy Training
• MediaWise Resources
• Ambassadors
• MediaWise in the News

Support responsible news and fact-based information today!

The Washington Post lays out an optimistic new strategy after grim financial numbers

The Post lost $77 million over the last year, and had a 50% drop off in audience since 2020. Leaders unveiled plans to solve those issues.

Washington Post publisher Will Lewis and other Post executives met with staff on Wednesday and laid out a strategy for the future. That’s because the recent past has been bleak for one of America’s best newspapers, at least financially.

Lewis, who was named publisher just late last year, pointed out in the meeting that the Post had lost $77 million over the past year, and had a 50% drop off in audience since 2020.

Those are stunningly large numbers.

According to Semafor’s Max Tani , Lewis told staff, “To be direct, we are in a hole, and we have been for some time.”

Axios’ Sara Fischer tweeted the Post has had a 14% decline in digital revenue and 12% total revenue decline since 2021.

However, Washington Post media reporter Jeremy Barr wrote that Lewis expressed optimism, saying “This is all repairable, all doable, particularly if we do it together.”

Do what, exactly?

Build it. That’s what the Post is calling it.

Lewis introduced an overall plan with three pillars: great journalism, happy customers and making money.

To that end, the Post will create new tiers of subscription offerings. Barr wrote, “While few details were provided about pricing and timing, the new offerings will include a membership program and new subscription tiers called Post Pro and Post Plus. While some tiers will be primarily marketed to the current base of individual subscribers, others will be focused on generating new revenue from companies.”

In his Puck newsletter, media reporter Dylan Byers added this key point: “For non-core audiences, such as younger news consumers who engage with Post content on social media, the Post will also introduce a pay-as-you-go option to access single articles or work from a specific author. This offering isn’t about netting a few quarters and dimes from passersby, of course; it’s about getting their email addresses and credit cards and putting them in the marketing funnel, with the hope that they’ll subscribe down the line.”

The subscription tiers are just part of the plan.

The Post also has plenty of other ideas in the works, including the use of artificial intelligence, a renewed emphasis on print and targeting untapped audiences with new focus. In addition, Byers wrote, “A new team helmed by Kathy Baird, the chief communications officer, will focus on marketing the talent and getting more Post journalists onto the conference circuit.”

The Post will try to turn the ship around with a staff that underwent cuts at the end of last year.

According to CNN’s Oliver Darcy , Lewis told the staff in Wednesday’s meeting, “I really hope at some point in the future, when you look back on this day, it’s actually quite a significant day in the history of our company.”

News Corp’s OpenAI deal

News Corp. — the media company owned by the Murdoch family and publisher of such U.S. newspapers as The Wall Street Journal and The New York Post — has agreed to a deal with OpenAI to allow its content to be shared.

The Wall Street Journal’s Alexandra Bruell, Sam Schechner and Deepa Seetharaman wrote , “​​The deal could be worth more than $250 million over five years, including compensation in the form of cash and credits for use of OpenAI technology, according to people familiar with the situation. OpenAI would use content from News Corp’s consumer-facing news publications, including archives, to answer users’ queries and train its technology.”

In a memo to staff, News Corp. chief executive officer Robert Thomson said, “The pact acknowledges that there is a premium for premium journalism. The digital age has been characterized by the dominance of distributors, often at the expense of creators, and many media companies have been swept away by a remorseless technological tide. The onus is now on us to make the most of this providential opportunity.”

OpenAI CEO Sam Altman said in a statement, “We greatly value News Corp’s history as a leader in reporting breaking news around the world, and are excited to enhance our users’ access to its high-quality reporting.”

This is all quite the development as news outlets try to figure out what kind of relationship to have with AI.

The New York Times’ Katie Robertson wrote , “Many publishers have worried about the threat to their business posed by generative A.I., which uses copyrighted content to train its models and service its chatbots. The use of A.I. to answer online search queries in particular has raised concerns that publishers are not being compensated for the use of their content to train chatbots that compete with them as a source of information.”

Some media companies, such as The New York Times and several outlets owned by Alden Global Capital, have lodged lawsuits against OpenAI and Microsoft for copyright infringement. Meanwhile, other media companies, including The Associated Press, have reached limited partnership deals with OpenAI. And then there is The Washington Post, which has not struck a deal yet, but is in the market for AI partnerships.

The Journal wrote, “Publishers are seeking to ensure that they extract a hefty payment for the use of their intellectual property, setting up complex and sometimes tense negotiations across the industry. Many journalists, meanwhile, are concerned about the impact of AI on jobs in newsrooms whose ranks have already been thinned by years of cuts.”

Be sure to check out the Journal story, which has all the details on the News Corp.-OpenAI deal.

What does this mean?

Vivek Ramaswamy, shown here in February. (AP Photo/Alex Brandon, File)

Not that long ago, Vivek Ramaswamy was running for president. Now the entrepreneur has purchased a minority stake in BuzzFeed — about 7.7%. And he wants to “shift” the media firm’s strategy, according to the regulatory filings. He said in the filing that he would “seek to engage in a dialogue” with BuzzFeed’s board of directors and management.”

The Hollywood Reporter’s Alex Weprin wrote , “It is not immediately clear what a shift in BuzzFeed’s strategy would mean. The digital media company, founded and led by CEO Jonah Peretti, has undergone a dramatic shift since going public two and a half years ago, effectively shutting down BuzzFeed News (it still has a newsroom through The Huffington Post), and moving to a model that focuses on creators and AI-driven games, quizzes, and other content.”

CNBC’s Rohan Goswami wrote , “Ramaswamy’s involvement raises questions about BuzzFeed’s direction. His Strive Asset Management has pushed companies to stay out of ‘woke’ politics and opposed the widespread adoption of environmental, social and governance, or ESG, principles.”

Goswami noted that in an interview just last year, Ramaswamy told CNBC that companies should “do whatever allows them to be most successful over the long run without regard to political, social, cultural or environmental agendas.”

HuffPost’s Matt Shuham wrote , “Ramaswamy’s political career has featured both an oppositional stance toward mainstream media and an embrace of far-right talking points.”

Another eye-opener

The New York Times has another troublesome story involving Supreme Court Justice Samuel Alito and a flag.

Just last week, Times reporter Jodi Kantor had a story about how an upside-down American flag was flown at Alito’s house in Alexandria, Virginia, in the days after the Jan. 6 insurrection and just before President Joe Biden’s inauguration. The upside-down flag was a symbol used by Donald Trump supporters to falsely argue that the 2020 election had been rigged. Alito told the Times that the flag was his wife’s doing — that she was bothered by yard signs in their neighborhood that she objected to.

Now Kantor, along with reporters Aric Toler and Julie Tate, dropped another story Wednesday about a flag flown at Alito’s beach house in New Jersey last summer.

The Times wrote, “This time, it was the ‘Appeal to Heaven’ flag, which, like the inverted U.S. flag, was carried by rioters at the Capitol on Jan. 6, 2021. Also known as the Pine Tree flag, it dates back to the Revolutionary War, but largely fell into obscurity until recent years and is now a symbol of support for former President Donald J. Trump, for a religious strand of the ‘Stop the Steal’ campaign and for a push to remake American government in Christian terms.”

This story also includes photographs.

The last time, Alito blamed his wife. But the Times writes this time, “Justice Alito declined to respond to questions about the beach house flag, including what it was intended to convey and how it comported with his obligations as a justice. The court also declined to respond.”

Just another example of really strong work from the Times.

Big layoffs

GBH, Boston’s public media organization, announced Wednesday the layoff of 31 employees — about 4% of its workforce.

CEO Susan Goldberg told employees, “GBH, like many other media companies, is facing financial headwinds. Although our business is complex and our industry is rapidly changing, the basic reason for these reductions is simple: revenues are flat and the cost of doing business has gone up.”

Goldberg also wrote, “This is painful because those individuals are our friends and colleagues, people who have dedicated themselves to our mission and the work we do,”

The Boston Globe’s Aidan Ryan has more .

So now it appears as if the NBA TV rights deal is in the final stages with ABC/ESPN, Amazon Prime and NBC getting the rights starting in 2025. That means Warner Bros. Discovery (TNT), which has been televised games since 1989 and features the respected “Inside the NBA” studio show, will be shut out.

This has been the strong rumor for a week or more, but now Sports Business Journal’s Tom Friend writes , “The NBA is formalizing written contracts with Disney, NBC and Amazon this week, with sources calling it the final stage of media rights negotiations that may inevitably lead incumbent Warner Bros. Discovery to take legal action.”

Warner Bros. Discovery has a right to match NBC’s offer, but Friend writes, “Considering WBD is $40B in debt and does not have the over-the-air infrastructure of NBC, sources believe WBD would need to pay more than $2.6B to match the deal and that NBC’s overall bid could be structured in a way (for example, multiple weekly over-the-air games) that makes it virtually impossible for WBD to equal. Sources said (WBD CEO David) Zaslav would then essentially have three choices: pass on the NBA, drastically overpay for the ‘B’ package or take the NBA to court over the definition of a match.”

Sports Emmys

The cast of TNT’s “Inside the NBA,” shown here in 2018. From left to right: Shaquille O’Neal, Ernie Johnson, Kenny Smith and Charles Barkley. (Chris Pizzello/Invision/AP)

If TNT’s “Inside the NBA” is winding down over the next year, it is going out a winner. The show — which features the unparalleled cast of host Ernie Johnson and analysts Charles Barkley, Shaquille O’Neal and Kenny Smith and is generally regarded as one of the best sports studio shows of all time — won another three more Sports Emmys this week. It won for Outstanding Studio Show, Limited Run. Johnson won for Outstanding Studio Host, and Barkley won for Outstanding Studio Analyst.

In his acceptance speech, Johnson said, “I’m very grateful for this. We can all be grateful for what we do. Who in this room doesn’t consider what they have a ‘get to’ job? We get to do this. … I get to work with Kenny and Chuck and Shaq. … I’m grateful for this family at TNT. Thirty-five years, I’ve been with this company. I get to go to work with you guys. And I will forever be grateful for that.”

There has been talk that Barkley, O’Neal and Smith could move on to another network to reboot the “Inside the NBA” show, but it’s believed Johnson wants to remain at TNT. To clarify, TNT’s NBA rights do last through the 2024-25 season.

Other Sports Emmy winners in some of the major categories included ESPN’s “College GameDay” (outstanding weekly studio show); “MLB Tonight” (outstanding daily studio show); NBA announcer for ABC/ESPN Mike Breen (outstanding play by play); and Greg Olsen (outstanding game analyst).

What’s interesting about Olsen is that he was the analyst on Fox Sports’ No. 1 NFL announcing team. But he now shifts to the No. 2 team with Tom Brady joining Fox for the upcoming season.

Here is the full list of Sports Emmy winners.

Media tidbits

• For the 13th consecutive year, the most watched TV show in prime time was NBC’s “Sunday Night Football.” For the 2023-24 television season, “SNF” had a Total Audience Delivery of 21.4 million viewers — the show’s best viewership since 2015 and up 8% from last season (19.9 million).
• For Nieman Lab, Andrew Deck with “Indian journalists are on the frontline in the fight against election deepfakes.”
• Tremendous work here from The New York Times in an investigation more than a year in the making. Azam Ahmed and Matthieu Aikins with photographs by Bryan Denton: “America’s Monster. How the U.S. Backed Kidnapping, Torture and Murder in Afghanistan.”
• And here’s a different, yet also impressive, story from The Washington Post’s Brady Dennis, Kevin Crowe and John Muyskens with photos and videos by Jahi Chikwendiu: “A Hidden Threat. Fast-rising seas could swamp septic systems in parts of the South.”
• Finally, one more from The New York Times. A very interesting profile that you just have to read from Kirsten Grind: “‘Silicon Valley Princess’: Inside the Life of Nicole Shanahan, R.F.K. Jr.’s Running Mate.”

More resources for journalists

• Reporting on the Rise of AI: A RAND-Poynter Masterclass
• Understand U.S. Immigration From the Border to the Heartland — Start any time.
• Get an AI ethics framework for your newsroom. Start here.
• Hiring? Post jobs on The Media Job Board — Powered by Poynter, Editor & Publisher and America’s Newspapers.

Clarification: This story has been updated to say that several news outlets owned by Alden Global Capital have filed lawsuits against OpenAI and Microsoft. Alden, itself, did not file the suits as originally stated.

Have feedback or a tip? Email Poynter senior media writer Tom Jones at [email protected] .

The Poynter Report is our daily media newsletter. To have it delivered to your inbox Monday-Friday, sign up here .

What I learned from writing a book about mental health for journalists

It publishes at a time when the levels of stress and pressure faced by many of our colleagues need to be taken far more seriously than they have been

Why it’s unlikely that Trump will lose his voting rights if convicted of a felony in New York

Former President Donald Trump is expected to soon face a jury verdict on felony falsifying business record charges

Advice for old(er) journalists

Early-career folks have some thoughts.

Was the upside down flag at Samuel Alito’s house illegal?

Hanging the flag upside down is technically against US law. But legal experts say Alito likely did not act illegally.

You must be logged in to post a comment.

This site uses Akismet to reduce spam. Learn how your comment data is processed .

Start your day informed and inspired.

Get the Poynter newsletter that's right for you.

• Share full article

For more audio journalism and storytelling, download New York Times Audio , a new iOS app available for news subscribers.

• May 24, 2024   •   25:18 Whales Have an Alphabet
• May 23, 2024   •   34:24 I.C.C. Prosecutor Requests Warrants for Israeli and Hamas Leaders
• May 22, 2024   •   23:20 Biden’s Open War on Hidden Fees
• May 21, 2024   •   24:14 The Crypto Comeback
• May 20, 2024   •   31:51 Was the 401(k) a Mistake?
• May 19, 2024   •   33:23 The Sunday Read: ‘Why Did This Guy Put a Song About Me on Spotify?’
• May 17, 2024   •   51:10 The Campus Protesters Explain Themselves
• May 16, 2024   •   30:47 The Make-or-Break Testimony of Michael Cohen
• May 15, 2024   •   27:03 The Possible Collapse of the U.S. Home Insurance System
• May 14, 2024   •   35:20 Voters Want Change. In Our Poll, They See It in Trump.
• May 13, 2024   •   27:46 How Biden Adopted Trump’s Trade War With China
• May 10, 2024   •   27:42 Stormy Daniels Takes the Stand

Whales Have an Alphabet

Until the 1960s, it was uncertain whether whales made any sounds at all..

Hosted by Michael Barbaro

Featuring Carl Zimmer

Produced by Alex Stern ,  Stella Tan ,  Sydney Harper and Nina Feldman

Edited by MJ Davis Lin

Original music by Elisheba Ittoop ,  Dan Powell ,  Marion Lozano ,  Sophia Lanman and Pat McCusker

Engineered by Alyssa Moxley

Listen and follow The Daily Apple Podcasts | Spotify | Amazon Music | YouTube

Ever since the discovery of whale songs almost 60 years ago, scientists have been trying to decipher the lyrics.

But sperm whales don’t produce the eerie melodies sung by humpback whales, sounds that became a sensation in the 1960s. Instead, sperm whales rattle off clicks that sound like a cross between Morse code and a creaking door. Carl Zimmer, a science reporter, explains why it’s possible that the whales are communicating in a complex language.

On today’s episode

Carl Zimmer , a science reporter for The New York Times who also writes the Origins column .

Background reading

Scientists find an “alphabet” in whale songs.

These whales still use their vocal cords. But how?

There are a lot of ways to listen to The Daily. Here’s how.

We aim to make transcripts available the next workday after an episode’s publication. You can find them at the top of the page.

The Daily is made by Rachel Quester, Lynsea Garrison, Clare Toeniskoetter, Paige Cowett, Michael Simon Johnson, Brad Fisher, Chris Wood, Jessica Cheung, Stella Tan, Alexandra Leigh Young, Lisa Chow, Eric Krupke, Marc Georges, Luke Vander Ploeg, M.J. Davis Lin, Dan Powell, Sydney Harper, Mike Benoist, Liz O. Baylen, Asthaa Chaturvedi, Rachelle Bonja, Diana Nguyen, Marion Lozano, Corey Schreppel, Rob Szypko, Elisheba Ittoop, Mooj Zadie, Patricia Willens, Rowan Niemisto, Jody Becker, Rikki Novetsky, John Ketchum, Nina Feldman, Will Reid, Carlos Prieto, Ben Calhoun, Susan Lee, Lexie Diao, Mary Wilson, Alex Stern, Dan Farrell, Sophia Lanman, Shannon Lin, Diane Wong, Devon Taylor, Alyssa Moxley, Summer Thomad, Olivia Natt, Daniel Ramirez and Brendan Klinkenberg.

Our theme music is by Jim Brunberg and Ben Landsverk of Wonderly. Special thanks to Sam Dolnick, Paula Szuchman, Lisa Tobin, Larissa Anderson, Julia Simon, Sofia Milan, Mahima Chablani, Elizabeth Davis-Moorer, Jeffrey Miranda, Renan Borelli, Maddy Masiello, Isabella Anderson and Nina Lassam.

Carl Zimmer covers news about science for The Times and writes the Origins column . More about Carl Zimmer

Advertisement