How To Get Mentally Healthy

Published 12:02 pm Thursday, November 12, 2026

By Hannah Guenther/Rural Health Extension Educator, UNL

Being healthy means something a little different for everyone, but for the most part there are some key factors that generally tend to stay the same. To be healthy you need to eat a variety of fruits and vegetables, consume whole grains and lean protein, and drink low fat milk.

You also need to make sure that you are exercising 3 times a week and getting enough rest all the while drinking water throughout the day. There you have it, the key to healthy success! The only problem with my definition of health listed above is that it is leaving out a key player in overall wellbeing, mental health. There is no denying that our country has been through quite a lot recently. Mental health has never been more important of a priority than it is right now. So today, I am going to share with you some ways to get mentally healthy.

1. Start Your Day With A Positive Mantr

I hesitate to start with this technique because it can be the most challenging and awkward – but in the same breath it’s the most simple. Start each day with a positive mantra. Say it the moment you wake up or when you see yourself in the bathroom mirror for the first time. It doesn’t have to be anything novel or energized, it can be as simple as “Today will be better” or “It won’t always be like this” or even “I choose to be positive.” Studies have shown that self-affirmation in the form of mantras have improved self-image and overall wellbeing.

2. Exercise

When you exercise you not only burn calories and strengthen muscles, but you also release stress reducing endorphins. Endorphins are hormones that are released during exercise that have the ability to alter moods and pain reception. Getting in 30 minutes of exercise each day is recommended and there are so many ways to sneak in exercise throughout the day for a continuous release of endorphins. Start the day with yoga, walk to lunch, and take a stroll around the block after dinner. Add something new to your routine by trying a dance class or walking to a meeting instead of driving. It is also a great time to get outside and soak up some much-needed Vitamin D while exercising.

3. Eat A Nutritious Meal

When stressed or depressed, it is easy to push your personal needs aside including eating. One of the best things you can do for your mental health is eat nutritiously and consistently. I truly believe that snickers commercial to be true, that you are not you when you are hungry. Try to consume whole grains, lean proteins, and a variety of fruits and vegetables for three meals each day. This will fuel your body and allow you to work and feel better.

4. Go To Bed

Sleep is so important and the ties between sleep and stress are many. There is research that says that sleep deprivation can lead to increased stress and that increased stress can lead to a lack of sleep. Getting regular and good sleep is a vital aspect of mental health. Some ways to help you fall asleep can include taking a melatonin supplement under doctor supervision, limiting screen time at least an hour before you go to bed, and listing 10 things you’re thankful for. This last one is a personal tactic that was taught to me by my mom, but it works every time. If I am struggling falling asleep, I start with 10 and count 10 things I am thankful for and it works much better than counting sheep.

The most important thing to remember with all these recommendations is the importance of starting today. Mental health is so important and not something to take lightly. Take some time and start to get mentally healthy today.