5 simple steps for better mental well-being

This week, as we observe Suicide Prevention Day, it’s important to reflect on the significance of mental health care. Many people begin to feel the effects of seasonal affective disorder (SAD) during this time of year, as the days grow shorter and darker. These seasonal changes can lead to shifts in mood, energy levels, and even motivation. While these challenges are common, there are practical steps you can take every day to support your mental health.

However, implementing and maintaining these changes can sometimes be difficult on your own — that’s where coaching comes in. As a life and leadership coach, I help individuals understand these strategies and guide them to build the resilience and consistency needed to make lasting changes in their mental well-being.

Here are 5 simple tips you can start using and how coaching can support you on this journey.

1. Drink plenty of water and eat smartly

Staying hydrated and eating nutritious foods are essential for physical and mental health. Dehydration can cause fatigue and difficulty concentrating, while foods high in Omega-3s, vitamins, and minerals can help balance your mood and energy levels. Yet, creating and sticking to healthy habits can be a challenge.

Coaching helps by offering accountability and personalised strategies.  

2. Keep a gratitude journal

Gratitude journaling is a powerful tool to shift your mindset toward positivity. Writing down a few things you're grateful for each day can rewire your brain to focus on what's going well, rather than dwelling on stress or negativity. However, maintaining this practice consistently can be hard without guidance.

In coaching, I help clients build and reinforce positive habits like journaling by offering encouragement and tailored methods. Together, we can design a journaling routine that fits into your daily life, providing a structured way to embrace gratitude and experience its long-term mental health benefits.

3. Stay active

Physical movement, even in small amounts, has a profound effect on mental well-being. Exercise releases endorphins, reducing stress and boosting your mood. However, we often struggle with staying motivated or finding time to stay active, especially during challenging seasons like winter.

This is where coaching can shine. Coaching supports you in setting realistic, personalised fitness goals and developing a plan to stay active, no matter the obstacles. When life gets busy or motivation wanes, a coach can help you refocus, keep you accountable, and ensure your fitness routine remains a priority.

4. Notice new things around you

Mindfulness — paying attention to the small details around you — helps you stay grounded and present in the moment, reducing anxiety and stress. This can be as simple as observing the texture of leaves on your walk or the sound of birds outside your window. However, building mindfulness into your daily routine requires practice and intentionality.

Through coaching, you’ll learn how to integrate mindfulness into your life naturally and sustainably. Coaching helps you identify personalised techniques to increase mindfulness, making it easier to notice the beauty and calm in everyday life, even during stress or difficulty.

5. Connect with others socially

Social connections are crucial for mental well-being, but when we’re feeling low, it’s easy to isolate ourselves. Whether it’s reaching out to a friend, spending time with family, or joining a community, human connection helps boost our mood and sense of belonging. Yet, maintaining meaningful relationships or building new ones can be tough.

Coaching empowers you to strengthen and expand your social network. Together, we’ll explore ways to improve your communication skills, overcome social anxieties, and form deeper connections with others. Coaching provides a safe space to practice and grow, ensuring that you not only connect with others but also develop relationships that support your mental and emotional health.

Coaching: A partner in building resilience

While these 5 tips are effective on their own, coaching enhances their benefits by helping you implement them in a way that fits your unique needs and challenges. Coaching is more than just goal setting — it’s about building resilience, so you can stay adaptable and consistent as you navigate life’s ups and downs.

By working with a coach, you’ll have a partner who supports you, holds you accountable, and helps you overcome obstacles as they arise. Together, we’ll identify any barriers to your mental well-being and create a tailored action plan to build healthier habits, manage stress, and maintain a balanced mindset, no matter the season.

Start today: Small steps, big impact

The journey to better mental wellbeing starts with small, simple steps. By drinking more water, practising gratitude, staying active, being mindful, and connecting with others, you can improve your mental health starting today. However, if you want to take your mental well-being to the next level, coaching can help you stay consistent, overcome challenges, and create lasting change.

If you're ready to take action and enhance your mental health, I invite you to explore how coaching can help. Your mental wellbeing is worth investing in, and with the right support, you can thrive.