Mental wellbeing is just as vital as physical health, and requires daily attention and care. The good news is that many simple, everyday habits, backed by medical science, can actually make a real difference to your wellbeing. Make them your daily vitamins for the mind!

Here are 10 reader-friendly, medically-researched steps you can take to support and enhance your mental wellbeing:

1. Make Quality Sleep a Priority

The Research: Sleep deprivation has been proven to have a negative effect on mood regulation, cognitive function, and stress tolerance. Quality, regular sleep is necessary for the restorative functions of the brain. The National Sleep Foundation cites 7-9 hours as sufficient for adults.

Your Action: Establish a daily bedtime routine. Attempt to sleep and wake at the same times daily, even on weekends. Turn off the screens (TV, phones, tablets) at least an hour prior to going to bed, as the blue light will interfere with the discharge of the sleep hormone melatonin.

2. Get Moving Often

The Research: Physical activity is the strongest natural treatment for mental illness. Exercise releases endorphins (natural mood lifters) and works just as well as some antidepressants for mild and moderate depression.

Your Action: Incorporate at least 30 minutes of moderate physical activity into most weekdays. You don’t have to go to a gym; walking briskly, dancing, or riding a bike will suffice. Find something you absolutely enjoy doing.

3. Establish Social Bonds

The Research: Humans are social animals. Being connected with strong, stable relationships and a sense of belonging is a strong protective force against loneliness and stress. Social support can teach you to approach problems and situations from broader perspectives and de-activate your nervous system.

Your Action: Make time for face-to-face interaction with positive individuals. Schedule a weekly coffee break, join a club, or host a friend or family member instead of texting. Quality over quantity.

4. Practice Mindfulness and Deep Breathing

The Study: Mindfulness and relaxation techniques, such as meditation and respiratory exercises, have been found to relieve stress by reducing the stress hormone cortisol. Practice over time will increase your alertness and proficiency in handling difficult thoughts and emotions without judgment.

Your Action: Try incorporating just 5-10 minutes of mindfulness each day. This could include a guided meditation phone app, focusing your attention on your breath, or simply being fully present with some ordinary activity, like washing dishes or having a cup of tea.

5. Fuel Your Body with Healthy Nourishment

The Research: The connection between the brain and the gut is well recognized. A diet rich in whole foods, including fruits, vegetables, whole grains, and lean protein, provides the brain with the nutrients (like Omega-3 fatty acids and certain vitamins) necessary for the brain to function optimally and control moods.

Your Action: Make equilibrium diet your top priority. Limit highly processed foods, high sugar intake, and reduce your caffeine and alcohol intake, as both negatively impact anxiety and sleep.

6. Limit Substance Use

The Research: Heavy substance use like drinking and use of recreational drugs are depressants and will worsen any existing mental illness or create new ones. They are chemical brain modifiers and can produce dependence and mood swings.

Your Action: Don’t drink, or drink in moderation. If you use chemicals to cope with stress or unpleasant feelings, seek professional help immediately, since there are many effective treatments.

7. Find Purpose through Helping Others

The Study: Giving and charitable deeds activate the brain’s reward system, releasing such feel-good chemicals as to bring about a powerful sense of personal fulfillment, purpose in life, and mental health. This is often referred to as the “helper’s high.”

Your Action: Seek opportunities to volunteer. This might be little things (such as holding a door or listening to a friend) or organized community volunteering. Do something that resonates with your values.

8. Participate in Ongoing Learning and Hobbies

The Research: Learning new skills or engaging in enjoyable hobbies boosts self-confidence, raises self-esteem, and gives a sense of purpose. This challenge and growth helps to keep the brain active and can be used as a healthy stress relief.

Your Turn: Take time each week on a hobby or learning something new. It doesn’t need to be academic try a new recipe, study a new language, play a musical instrument, or work on a do-it-yourself project.

9. Practice Gratitude Daily

The Research: Research has shown that intentionally focusing on things you are grateful for, even the little things, can shift your perspective, make you more positive, and protect you from the bad effects of stress.

Your Action: Maintain a gratitude journal and record three things you are thankful for in the morning or evening. Or, take one minute a day to say thank you to someone in your life.

10. Know When to Seek Professional Assistance

The Research: Talking about ongoing issues with a trusted professional has been proven to be effective. Therapy (such as Cognitive Behavioral Therapy, or CBT) provides evidence-based techniques and tools to manage stress, anxiety, and depression more effectively.

Your Action: If stress, sadness, or anxiety feelings are constant, overwhelming, or affecting your daily life, asking for help is acceptable. Talk to your primary care physician or a mental health practitioner. Asking for help is a sign of strength and self-care.

Mental health is a daily practice, not a destination. It starts with one honest conversation and one act of self-care.