So, how exactly can we boost our mental health?

Whether you’re feeling overwhelmed, anxious, or just mentally drained, taking care of your mental health doesn’t have to be expensive or time-consuming. In fact, small daily habits can make a big difference. Below are 10 simple, scientifically proven tips for supporting your mental well-being - perfect for those with busy lives or those who want to take small steps to support their mental health.

1. 🌞 Get 10 Minutes of Fresh Air (or sunlight) Every Morning

Sunlight increases serotonin, which helps regulate mood and energy. Just 10-15 minutes of natural light can improve your sleep-wake cycle and reduce symptoms of depression. No sun? Then just be outside – just because the sun is not shining directly doesn’t mean there is no natural light.

Bonus tip: If you really don’t feel like going outside, open a window and breathe in the fresh air. Or, if you have a balcony, drink your morning coffee or tea on the balcony. This is also a small step towards the better.

2. 🧘‍♀️ Try 5-Minute Breathing Exercises

Deep breathing helps calm your nervous system and reduce anxiety. One of the easiest techniques is box breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. If at all possible, go out of the room and immediately take a good, deep breath of fresh air. Breathe in deeply and with pleasure.

Bonus tip: combine breathing with going outside. In addition, you can do this little mindfulness (or presence) exercise - find an interesting object, bird, or animal in nature and direct all your attention there. Look at all the details. Spend a few minutes like this.

3. 📵 Take a 1-Hour Social Media Break

Too much scrolling is linked to anxiety, comparison, and burnout. Try one hour per day of digital detox — especially during meals or right before bed. Start by not using your phone during meals, for example, but being present and enjoying your meal.

Bonus tip: Turn off non-essential notifications.

4. 🧂 Eat One Mood-Boosting Snack Daily

You don’t need a full diet overhaul. Just add one thing per day that supports your brain:

• A banana (for B6 and serotonin)

• Walnuts (omega-3s)

• Dark chocolate (yes, really)

Bonus tip: make yourself something you really enjoy and look forward to eating. A good snack, a light meal, or a small dessert is perfect for this. Why not make a really good sandwich for lunch at work?

5. 🚶‍♂️ Move for 10–15 Minutes

You don’t need a gym. A short walk or dance break can improve mood and reduce anxiety. Movement helps your body release endorphins and reduce cortisol.

Bonus tip: If you can't go for a walk, at least do some stretching exercises. Or 10 squats.

6. ✍️ Write One Thing You’re Grateful For or Just Take up on Journaling

Gratitude journaling is proven to increase happiness and resilience. Keep a notebook or use a notes app. Just one sentence a day is enough to rewire your mindset. Another thing is to try journaling. It may sound weird or boring at first, but it is well known that journaling can help boost your mental health. How, you may ask? Here are 8 ways you will benefit from journaling (University of St. Augustine for Health Sciences):

• Journaling can help you relax, manage anxiety, and cope with depression;

• Encourages self-confidence because journaling is a great way to practice positive self-talk;

• Self-discovery leads to a more developed emotional intelligence.

• It may be easier to achieve your goals while journaling about them and using the SMART model for goal setting.

• You may feel inspired because journaling brings up your creativity.

• Writing information down by hand can boost your memory.

• Writing about your feelings and situations can help boost critical thinking skills.

• Journaling enhances your writing and communication skills.

Yes, but what should I write about? That's the question so many of us ask. It's good to just start with everything that comes to mind. But if you feel like you need some guidance, then we have a great tool for that. It's called 365 Psychological Journal Prompts to Get to Know and Love Yourself, and this may be very helpful if you don't know what to journal about.

Bonus tip: If you can't write, you can also express gratitude in your mind before going to bed for everything you have. Or, for example, at the end of each week, summarize and thank everything that was nice and enjoyable. But it's not like you think "I'm grateful for everything," but instead you start specifically listing what you're grateful for. Then it has an effect.

7. 📞 Call or Text a Friend

Human connection matters. Even a short message to check in on someone boosts both of your moods. Social support reduces loneliness and improves long-term mental health.

If you call a friend when you're angry, you should think about not taking it out on them, but to them. In addition, it's worth considering how your friend is feeling, that maybe they're having an even worse day. If possible, ask your friend's permission first if you can take something out on them.

Bonus tip: If you have a pet at home, spending time with them is also a great help if you don't want to call your friend. If not, you can also talk to houseplants - they also have energy.

8. 🎧 Listen to Music That Matches Your Mood

Music therapy is real. Whether you need to calm down or energize, the right playlist can shift your mental state. Use music intentionally — not just as background noise. This way, you can have a music therapy session at home.

Bonus tip: if you don't feel like listening to music, you can suddenly listen to the sound of rain, the sound of sea waves, the crackling of wood in the fireplace, or other options that nature offers. Or even birdsong.

9. 🛑 Say “No” to One Thing

Setting boundaries can instantly reduce mental clutter and burnout. Try saying no to an unnecessary meeting, event, or task that drains your energy. Saying "no" from time to time is a great stress management tip. But setting boundaries can be hard, especially if you don't know how and where to start. A big part of setting boundaries is getting to know yourself and your boundaries, and we have a tool for that, too. You can use our Self-Love Workbook to help guide you through this. Or, if you want to start small, download our Free Self-Love Guide on our homepage while joining our newsletter community.

Bonus tip: It can also be a little no. For example, if a friend texts you something, you don't have to answer them right away. You say, "No," I'll answer a little later, when I really feel like answering.

10. 🌿 Be Kind to Yourself — Out Loud

Positive self-talk helps reprogram negative thinking. Look in the mirror once a day and tell yourself something positive:

“I’m doing my best.”
“It’s okay to rest.”
“Today doesn’t have to be perfect.”

However, keep in mind that if you spend most of your day talking negatively about yourself, that one sentence won’t have much of an impact. That’s why it’s important to monitor your self-talk.

Bonus tip: If you don’t dare say it out loud, say something positive about yourself in your mind. Or use a mantra. If you don’t want to look in the mirror, just say nice things about yourself.

Small Steps, Big Wins

You don’t need a therapist, a wellness retreat, or a lot of time to start feeling better. These low-effort mental health tips are free (or nearly free) and can fit into any lifestyle. Start with just one today and build from there — your mind will thank you. 💚

With Love,
Caitlin & Gerly
Soul Sisters Tarot