October brings no shortage of opportunities to talk about mental health. Throughout the month, we recognize important observances that shine a much-needed light on mental health and well-being, including Mental Illness Awareness Week, National Depression Screening Day, World Mental Health Day, OCD Awareness Week, ADHD Awareness Month, National Bullying Prevention Month, and more.
Increasing awareness of all these issues matters. It helps reduce stigma, starts conversations, and gives people language for experiences they may not have understood or even noticed before. But awareness is only the start. This month is also an opportunity to turn that awareness inward and pay a little more attention to how we’re taking care of ourselves.
And taking care of ourselves has a ripple effect. When we feel more grounded, rested, connected, and emotionally well, we’re better able to show up for the people around us: our relatives, friends, classmates, teammates, and coworkers.
So start with yourself, then extend that care to the people around you. Here are some simple, practical ways to support your own mental well-being—not only this month, but all year long:
Check in with yourself.
We routinely check our phones, calendars, email, bank accounts, and social feeds. But how often do we check in with ourselves? Simple reflection can help us notice when something may need a little more attention. Pick a regular time, like Sunday evening or your morning coffee, and ask yourself: How have I really been feeling lately? Am I more irritable, anxious, or overwhelmed than usual? How much sleep am I getting? When was the last time I genuinely enjoyed myself? Who have I been spending time with?
And sometimes, a simple check-in can be a starting point for looking a little deeper. October's National Depression Screening Day is a timely reminder that mental health screenings can be an important part of preventive health care. In fact, the U.S. Preventive Services Task Force recommends anxiety and depression screening for various age groups. Mental Health America offers online screenings so you can see what mental health symptoms you might be experiencing, if any. This includes the Universal Mental Health Screening that covers many common mental health conditions.
Rest up.
Sleep is often the first thing we sacrifice when life gets busy, but it plays an important role in both physical and emotional well-being. The CDC recommends at least seven hours of sleep for most adults, yet 30.5% of U.S. adults reported averaging sleeping less than that target in 2024.
Instead of simply saying to yourself that you'll get more sleep, create a routine that makes better sleep more likely. Pick a bedtime and wake time you can keep most days, weekends included. Put your phone away earlier, ideally in another room. Create a bedroom environment that is cool, dark, and quiet. Give yourself time to wind down rather than expecting your brain to go directly from scrolling, working, or worrying to sleeping.
Move your body.
The mental health benefits of movement are well established. According to the US Department of Health and Human Services, even a single session of moderate-to-vigorous activity can reduce short-term feelings of anxiety and improve sleep quality. Over time, regular physical activity is also associated with a reduced risk of depression, anxiety, low energy levels, and a whole host of physical and medical conditions.
But exercise doesn't have to mean joining an expensive gym or training for a marathon. Instead, build small bits of movement into routines you already have. Walk the dog. Stretch for ten minutes. Dance in your kitchen. Take the stairs. Ride a bike. Garden. Try yoga. Check out your local community center or YMCA class offerings and try something new. Finding something physical you enjoy enough to do regularly is key.
Nourish your body and mind.
Mental and physical health aren't separate systems. Balanced meals that include a mix of foods like fruits, vegetables, whole grains, and protein, along with adequate hydration, help support energy and focus. The National Institute of Mental Health includes eating healthy, regular meals and staying hydrated among its recommendations for caring for your mental health.
What matters most is consistency, not perfection. Notice whether you’re giving your body what it needs to function well. It can be as simple as making breakfast a regular part of your morning instead of running on coffee, keeping water nearby throughout the day, or paying attention to whether caffeine or alcohol affects your mood, anxiety, or sleep. And speaking of alcohol, the less the better.
Go outside.
Credible research studies continue to demonstrate the relationship between nature and mental health, with studies showing that exposure to nature is linked to a host of benefits, including improved attention, lower stress, better regulated moods, reduced risk of psychiatric disorders, and even upticks in empathy and cooperation.
Build time outside into your day, even in small doses. Take your morning coffee outside. Walk around the block. Sit on a bench. Eat lunch outdoors. Notice the trees and the sky, feel the temperature, and listen to the sounds around you.
Find calm.
Research on mindfulness varies depending on the practice and population studied, but evidence suggests mindfulness-based approaches may help reduce symptoms of stress, anxiety, and depression and may support better sleep. NIMH also recommends relaxation activities, gratitude, and low-stress activities you enjoy as part of everyday mental self-care.
Try one minute of slow breathing. A short guided meditation. Journaling. Listening to music without simultaneously checking your phone. Write down three things you're grateful for before bed.
Connect.
Strong relationships can support our mental well-being. The U.S. Surgeon General has identified social connection as an important contributor to health and well-being and says building them requires each of us to invest in our relationships and communities. The CDC notes that social connection can improve our ability to manage stress, anxiety, and depression, along with sleep quality, healthy eating habits, and physical activity.
Make connection a regular part of your week. Call or text the friend you've been meaning to reach out to. Have dinner with someone without your phones on the table. Walk with a neighbor and catch up. Cook or exercise with someone instead of doing it alone. Join a group that meets regularly, like a fitness, hobby, or volunteer group to build a sense of belonging and work toward shared goals.
Take it beyond yourself.
Looking after yourself puts you in a better position to look out for others. It doesn’t have to be a big gesture. Small, consistent actions go a long way. A simple check-in with a friend, just to let them know you’re thinking about them, can make a real difference. And if you notice a change in someone, like they’ve stopped joining group activities or aren’t laughing as much, say what you’ve noticed instead of guessing at the cause: “I’ve noticed you haven’t joined us for lunch lately, and I miss having you there. How are you doing?”
Offer support to family and friends who need it. Ask what would help instead of assuming. A lot of the time, one of the most helpful things you can do is simply listen without judgment or blame and be caring and empathetic. You don’t have to have answers or fix anything.
Stigma and fear of judgment keep many people from talking about what they’re going through and can prevent or delay them from seeking care. But we can all play a part in reducing stigma. Talk openly about mental health if you feel comfortable doing so and be mindful of the language you use, avoiding language that blames people for what they’re going through or offering too much advice or “quick fixes.”
Support is a strength.
Small habits can make a big difference in how you feel, which carries over into how you treat the people around you. But sometimes the changes you make on your own are not enough. So reaching out for support is a reasonable next step. Recognizing that you need professional help is an important act of self-care. It is a strength, not a weakness.
As both a social worker and Marketing Lead at Counslr, I know that not everyone is comfortable seeking traditional mental health support. That’s why I value the accessibility of Counslr’s text-based model. Being able to privately connect with a licensed mental health professional by text, 24/7/365, creates a meaningful space for people who might otherwise never get the help they need and deserve. In fact, 89% of Counslr users had never previously utilized their available mental health resources. Making support more comfortable and accessible can be the difference between someone getting the guidance they need and someone struggling alone.
These days people are talking about mental health. What matters now is what we do with that heightened awareness, both for ourselves and for the people around us. So, this October, turn awareness into action—in the ways that work best for you.
The views and opinions expressed here are solely those of the author and should not be attributed to Counslr, Inc., its partners, its employees, or any other mental health professionals Counslr employs. You should review this information and any questions regarding your specific circumstances with a medical professional. The content provided here is for informational and educational purposes only and should not be construed as counseling, therapy, or professional medical advice.
October brings no shortage of opportunities to talk about mental health. Throughout the month, we recognize important observances that shine a much-needed light on mental health and well-being, including Mental Illness Awareness Week, National Depression Screening Day, World Mental Health Day, OCD Awareness Week, ADHD Awareness Month, National Bullying Prevention Month, and more.
Increasing awareness of all these issues matters. It helps reduce stigma, starts conversations, and gives people language for experiences they may not have understood or even noticed before. But awareness is only the start. This month is also an opportunity to turn that awareness inward and pay a little more attention to how we’re taking care of ourselves.
And taking care of ourselves has a ripple effect. When we feel more grounded, rested, connected, and emotionally well, we’re better able to show up for the people around us: our relatives, friends, classmates, teammates, and coworkers.
So start with yourself, then extend that care to the people around you. Here are some simple, practical ways to support your own mental well-being—not only this month, but all year long:
Check in with yourself.
We routinely check our phones, calendars, email, bank accounts, and social feeds. But how often do we check in with ourselves? Simple reflection can help us notice when something may need a little more attention. Pick a regular time, like Sunday evening or your morning coffee, and ask yourself: How have I really been feeling lately? Am I more irritable, anxious, or overwhelmed than usual? How much sleep am I getting? When was the last time I genuinely enjoyed myself? Who have I been spending time with?
And sometimes, a simple check-in can be a starting point for looking a little deeper. October's National Depression Screening Day is a timely reminder that mental health screenings can be an important part of preventive health care. In fact, the U.S. Preventive Services Task Force recommends anxiety and depression screening for various age groups. Mental Health America offers online screenings so you can see what mental health symptoms you might be experiencing, if any. This includes the Universal Mental Health Screening that covers many common mental health conditions.
Rest up.
Sleep is often the first thing we sacrifice when life gets busy, but it plays an important role in both physical and emotional well-being. The CDC recommends at least seven hours of sleep for most adults, yet 30.5% of U.S. adults reported averaging sleeping less than that target in 2024.
Instead of simply saying to yourself that you'll get more sleep, create a routine that makes better sleep more likely. Pick a bedtime and wake time you can keep most days, weekends included. Put your phone away earlier, ideally in another room. Create a bedroom environment that is cool, dark, and quiet. Give yourself time to wind down rather than expecting your brain to go directly from scrolling, working, or worrying to sleeping.
Move your body.
The mental health benefits of movement are well established. According to the US Department of Health and Human Services, even a single session of moderate-to-vigorous activity can reduce short-term feelings of anxiety and improve sleep quality. Over time, regular physical activity is also associated with a reduced risk of depression, anxiety, low energy levels, and a whole host of physical and medical conditions.
But exercise doesn't have to mean joining an expensive gym or training for a marathon. Instead, build small bits of movement into routines you already have. Walk the dog. Stretch for ten minutes. Dance in your kitchen. Take the stairs. Ride a bike. Garden. Try yoga. Check out your local community center or YMCA class offerings and try something new. Finding something physical you enjoy enough to do regularly is key.
Nourish your body and mind.
Mental and physical health aren't separate systems. Balanced meals that include a mix of foods like fruits, vegetables, whole grains, and protein, along with adequate hydration, help support energy and focus. The National Institute of Mental Health includes eating healthy, regular meals and staying hydrated among its recommendations for caring for your mental health.
What matters most is consistency, not perfection. Notice whether you’re giving your body what it needs to function well. It can be as simple as making breakfast a regular part of your morning instead of running on coffee, keeping water nearby throughout the day, or paying attention to whether caffeine or alcohol affects your mood, anxiety, or sleep. And speaking of alcohol, the less the better.
Go outside.
Credible research studies continue to demonstrate the relationship between nature and mental health, with studies showing that exposure to nature is linked to a host of benefits, including improved attention, lower stress, better regulated moods, reduced risk of psychiatric disorders, and even upticks in empathy and cooperation.
Build time outside into your day, even in small doses. Take your morning coffee outside. Walk around the block. Sit on a bench. Eat lunch outdoors. Notice the trees and the sky, feel the temperature, and listen to the sounds around you.
Find calm.
Research on mindfulness varies depending on the practice and population studied, but evidence suggests mindfulness-based approaches may help reduce symptoms of stress, anxiety, and depression and may support better sleep. NIMH also recommends relaxation activities, gratitude, and low-stress activities you enjoy as part of everyday mental self-care.
Try one minute of slow breathing. A short guided meditation. Journaling. Listening to music without simultaneously checking your phone. Write down three things you're grateful for before bed.
Connect.
Strong relationships can support our mental well-being. The U.S. Surgeon General has identified social connection as an important contributor to health and well-being and says building them requires each of us to invest in our relationships and communities. The CDC notes that social connection can improve our ability to manage stress, anxiety, and depression, along with sleep quality, healthy eating habits, and physical activity.
Make connection a regular part of your week. Call or text the friend you've been meaning to reach out to. Have dinner with someone without your phones on the table. Walk with a neighbor and catch up. Cook or exercise with someone instead of doing it alone. Join a group that meets regularly, like a fitness, hobby, or volunteer group to build a sense of belonging and work toward shared goals.
Take it beyond yourself.
Looking after yourself puts you in a better position to look out for others. It doesn’t have to be a big gesture. Small, consistent actions go a long way. A simple check-in with a friend, just to let them know you’re thinking about them, can make a real difference. And if you notice a change in someone, like they’ve stopped joining group activities or aren’t laughing as much, say what you’ve noticed instead of guessing at the cause: “I’ve noticed you haven’t joined us for lunch lately, and I miss having you there. How are you doing?”
Offer support to family and friends who need it. Ask what would help instead of assuming. A lot of the time, one of the most helpful things you can do is simply listen without judgment or blame and be caring and empathetic. You don’t have to have answers or fix anything.
Stigma and fear of judgment keep many people from talking about what they’re going through and can prevent or delay them from seeking care. But we can all play a part in reducing stigma. Talk openly about mental health if you feel comfortable doing so and be mindful of the language you use, avoiding language that blames people for what they’re going through or offering too much advice or “quick fixes.”
Support is a strength.
Small habits can make a big difference in how you feel, which carries over into how you treat the people around you. But sometimes the changes you make on your own are not enough. So reaching out for support is a reasonable next step. Recognizing that you need professional help is an important act of self-care. It is a strength, not a weakness.
As both a social worker and Marketing Lead at Counslr, I know that not everyone is comfortable seeking traditional mental health support. That’s why I value the accessibility of Counslr’s text-based model. Being able to privately connect with a licensed mental health professional by text, 24/7/365, creates a meaningful space for people who might otherwise never get the help they need and deserve. In fact, 89% of Counslr users had never previously utilized their available mental health resources. Making support more comfortable and accessible can be the difference between someone getting the guidance they need and someone struggling alone.
These days people are talking about mental health. What matters now is what we do with that heightened awareness, both for ourselves and for the people around us. So, this October, turn awareness into action—in the ways that work best for you.
The views and opinions expressed here are solely those of the author and should not be attributed to Counslr, Inc., its partners, its employees, or any other mental health professionals Counslr employs. You should review this information and any questions regarding your specific circumstances with a medical professional. The content provided here is for informational and educational purposes only and should not be construed as counseling, therapy, or professional medical advice.
October brings no shortage of opportunities to talk about mental health. Throughout the month, we recognize important observances that shine a much-needed light on mental health and well-being, including Mental Illness Awareness Week, National Depression Screening Day, World Mental Health Day, OCD Awareness Week, ADHD Awareness Month, National Bullying Prevention Month, and more.
Increasing awareness of all these issues matters. It helps reduce stigma, starts conversations, and gives people language for experiences they may not have understood or even noticed before. But awareness is only the start. This month is also an opportunity to turn that awareness inward and pay a little more attention to how we’re taking care of ourselves.
And taking care of ourselves has a ripple effect. When we feel more grounded, rested, connected, and emotionally well, we’re better able to show up for the people around us: our relatives, friends, classmates, teammates, and coworkers.
So start with yourself, then extend that care to the people around you. Here are some simple, practical ways to support your own mental well-being—not only this month, but all year long:
Check in with yourself.
We routinely check our phones, calendars, email, bank accounts, and social feeds. But how often do we check in with ourselves? Simple reflection can help us notice when something may need a little more attention. Pick a regular time, like Sunday evening or your morning coffee, and ask yourself: How have I really been feeling lately? Am I more irritable, anxious, or overwhelmed than usual? How much sleep am I getting? When was the last time I genuinely enjoyed myself? Who have I been spending time with?
And sometimes, a simple check-in can be a starting point for looking a little deeper. October's National Depression Screening Day is a timely reminder that mental health screenings can be an important part of preventive health care. In fact, the U.S. Preventive Services Task Force recommends anxiety and depression screening for various age groups. Mental Health America offers online screenings so you can see what mental health symptoms you might be experiencing, if any. This includes the Universal Mental Health Screening that covers many common mental health conditions.
Rest up.
Sleep is often the first thing we sacrifice when life gets busy, but it plays an important role in both physical and emotional well-being. The CDC recommends at least seven hours of sleep for most adults, yet 30.5% of U.S. adults reported averaging sleeping less than that target in 2024.
Instead of simply saying to yourself that you'll get more sleep, create a routine that makes better sleep more likely. Pick a bedtime and wake time you can keep most days, weekends included. Put your phone away earlier, ideally in another room. Create a bedroom environment that is cool, dark, and quiet. Give yourself time to wind down rather than expecting your brain to go directly from scrolling, working, or worrying to sleeping.
Move your body.
The mental health benefits of movement are well established. According to the US Department of Health and Human Services, even a single session of moderate-to-vigorous activity can reduce short-term feelings of anxiety and improve sleep quality. Over time, regular physical activity is also associated with a reduced risk of depression, anxiety, low energy levels, and a whole host of physical and medical conditions.
But exercise doesn't have to mean joining an expensive gym or training for a marathon. Instead, build small bits of movement into routines you already have. Walk the dog. Stretch for ten minutes. Dance in your kitchen. Take the stairs. Ride a bike. Garden. Try yoga. Check out your local community center or YMCA class offerings and try something new. Finding something physical you enjoy enough to do regularly is key.
Nourish your body and mind.
Mental and physical health aren't separate systems. Balanced meals that include a mix of foods like fruits, vegetables, whole grains, and protein, along with adequate hydration, help support energy and focus. The National Institute of Mental Health includes eating healthy, regular meals and staying hydrated among its recommendations for caring for your mental health.
What matters most is consistency, not perfection. Notice whether you’re giving your body what it needs to function well. It can be as simple as making breakfast a regular part of your morning instead of running on coffee, keeping water nearby throughout the day, or paying attention to whether caffeine or alcohol affects your mood, anxiety, or sleep. And speaking of alcohol, the less the better.
Go outside.
Credible research studies continue to demonstrate the relationship between nature and mental health, with studies showing that exposure to nature is linked to a host of benefits, including improved attention, lower stress, better regulated moods, reduced risk of psychiatric disorders, and even upticks in empathy and cooperation.
Build time outside into your day, even in small doses. Take your morning coffee outside. Walk around the block. Sit on a bench. Eat lunch outdoors. Notice the trees and the sky, feel the temperature, and listen to the sounds around you.
Find calm.
Research on mindfulness varies depending on the practice and population studied, but evidence suggests mindfulness-based approaches may help reduce symptoms of stress, anxiety, and depression and may support better sleep. NIMH also recommends relaxation activities, gratitude, and low-stress activities you enjoy as part of everyday mental self-care.
Try one minute of slow breathing. A short guided meditation. Journaling. Listening to music without simultaneously checking your phone. Write down three things you're grateful for before bed.
Connect.
Strong relationships can support our mental well-being. The U.S. Surgeon General has identified social connection as an important contributor to health and well-being and says building them requires each of us to invest in our relationships and communities. The CDC notes that social connection can improve our ability to manage stress, anxiety, and depression, along with sleep quality, healthy eating habits, and physical activity.
Make connection a regular part of your week. Call or text the friend you've been meaning to reach out to. Have dinner with someone without your phones on the table. Walk with a neighbor and catch up. Cook or exercise with someone instead of doing it alone. Join a group that meets regularly, like a fitness, hobby, or volunteer group to build a sense of belonging and work toward shared goals.
Take it beyond yourself.
Looking after yourself puts you in a better position to look out for others. It doesn’t have to be a big gesture. Small, consistent actions go a long way. A simple check-in with a friend, just to let them know you’re thinking about them, can make a real difference. And if you notice a change in someone, like they’ve stopped joining group activities or aren’t laughing as much, say what you’ve noticed instead of guessing at the cause: “I’ve noticed you haven’t joined us for lunch lately, and I miss having you there. How are you doing?”
Offer support to family and friends who need it. Ask what would help instead of assuming. A lot of the time, one of the most helpful things you can do is simply listen without judgment or blame and be caring and empathetic. You don’t have to have answers or fix anything.
Stigma and fear of judgment keep many people from talking about what they’re going through and can prevent or delay them from seeking care. But we can all play a part in reducing stigma. Talk openly about mental health if you feel comfortable doing so and be mindful of the language you use, avoiding language that blames people for what they’re going through or offering too much advice or “quick fixes.”
Support is a strength.
Small habits can make a big difference in how you feel, which carries over into how you treat the people around you. But sometimes the changes you make on your own are not enough. So reaching out for support is a reasonable next step. Recognizing that you need professional help is an important act of self-care. It is a strength, not a weakness.
As both a social worker and Marketing Lead at Counslr, I know that not everyone is comfortable seeking traditional mental health support. That’s why I value the accessibility of Counslr’s text-based model. Being able to privately connect with a licensed mental health professional by text, 24/7/365, creates a meaningful space for people who might otherwise never get the help they need and deserve. In fact, 89% of Counslr users had never previously utilized their available mental health resources. Making support more comfortable and accessible can be the difference between someone getting the guidance they need and someone struggling alone.
These days people are talking about mental health. What matters now is what we do with that heightened awareness, both for ourselves and for the people around us. So, this October, turn awareness into action—in the ways that work best for you.
The views and opinions expressed here are solely those of the author and should not be attributed to Counslr, Inc., its partners, its employees, or any other mental health professionals Counslr employs. You should review this information and any questions regarding your specific circumstances with a medical professional. The content provided here is for informational and educational purposes only and should not be construed as counseling, therapy, or professional medical advice.
