A peaceful, rustic wooden bathtub being filled with water in an outdoor setting, perfect for a calming self-care routine or mindfulness practice. Ideal for relaxation and stress relief, promoting mental wellness and tranquility.

How I Improved My Mental Wellness: A 32-Year-Old’s Guide to Mastering Mental Health and Finding Balance

Why Mental Health is Just as Important as Physical Health

Mental health. It’s something we talk about a lot more these days, but let’s be honest—it’s still misunderstood, underestimated, and often pushed to the back burner. In a world obsessed with productivity, mental wellness sometimes gets sacrificed for the sake of hustle culture, and we’re left with burnout, anxiety, and, well, a whole lot of stress.

“For me, taking care of my mental health was a game-changer. I used to think that focusing on physical health—walking 10k steps, eating right—was enough. But over time, I realized that without a healthy mind, the body follows the same path. My journey to mental wellness wasn’t a straight line, but it changed everything once I made it a priority.”

How I Shifted My Mindset from Surviving to Thriving

There’s this common misconception that managing mental health is about putting out fires—dealing with anxiety attacks, depressive episodes, or overwhelming stress. But what I’ve come to understand is that mental wellness isn’t just about managing the lows. It’s about creating a mindset where you’re thriving, not just surviving.

In 2022, I hit a breaking point with my mental health. I was burned out from trying to balance work, personal responsibilities, and making time for my health. On top of it, I was still managing my diabetes diagnosis. I realized something had to give, and that “something” was my approach to mental health. I wasn’t just going to treat my mental wellness as an afterthought—I was going to own it like I owned my physical health.

Healthy Mind, Healthy Body: Why You Can’t Separate the Two

“I used to think that physical health and mental health were two different things. But the more I learned, the more I understood they’re deeply connected. When my mind is struggling, my body feels it. And when I neglect my physical health, my mind takes a hit too.”

The truth is, you can’t be fully well if you’re not taking care of your mental health. It’s the foundation for everything. Think about it: You could have the best diet, exercise regularly, and still feel miserable if your mental health is out of sync. The mind-body connection is real, and I had to learn that the hard way.

When I started prioritizing mental wellness, I noticed immediate changes in how I approached everything—my health goals, my relationships, and my ability to stay consistent with positive habits. It wasn’t about perfection, but about balance.

The Power of Small Mental Health Habits

If you’re like me, you’ve probably Googled “how to improve mental health” a hundred times. But the problem isn’t in the advice out there—it’s how we approach it. Mental wellness isn’t a one-size-fits-all solution. You have to find small, sustainable habits that work for you.

Here’s what worked for me:

  • Daily Mindfulness: No, I don’t mean an hour of meditation in a dark room. I’m talking about two to three minutes a day of simple mindful breathing. I started small—focusing on my breath, letting go of mental clutter—and it became a habit I actually enjoy.
  • Gratitude Journaling: You’ve probably heard this a thousand times, but it’s no joke. Writing down three things I’m grateful for, especially on tough days, completely changes my mindset. It’s like a reset button for my brain.
  • Movement for the Mind: Sure, walking 10k steps a day was great for my physical health, but what I didn’t expect was how much it helped my mental health. Moving my body gives me mental clarity like nothing else. It’s not about punishing myself with exercise; it’s about movement as medicine.

Mental Wellness Isn't Just Self-Care Sundays

There’s a lot of talk these days about self-care. And don’t get me wrong, I love a good face mask and some downtime with a book. But mental health goes beyond the occasional self-care Sunday. It’s about the daily habits that ground you when things get overwhelming.

“One of the biggest lessons I’ve learned is that mental wellness isn’t about escaping stress—it’s about managing it better. Life’s not going to stop throwing challenges at you, but how you handle them is everything.”

I realized that wellness is more than taking breaks when I’m overwhelmed. It’s about proactively maintaining my mental health, so I’m ready for whatever life throws my way. For me, that means:

  • Setting Boundaries: Learning how to say “no” when I’m overstretched.
  • Staying Informed: Finding resources, like the Hubermanlab podcast, that give me scientifically backed knowledge on mental health.
  • Connecting with Others: I stopped isolating myself when things got hard and started reaching out more, whether that was talking to friends or joining online communities.

How I Found Peace in Routine

“Mental health isn’t about finding peace when everything’s calm. It’s about finding peace in your daily routine—even when things are hectic.”

One of the best things I ever did for my mental health was create small routines that I actually enjoy. Whether it’s waking up early enough to enjoy a quiet moment for my personal bible study or going for a walk during lunch, I built routines that brought me a sense of calm and stability.

These small moments throughout my day help anchor my mental wellness. They aren’t complicated or time-consuming, but they make a huge difference.

Mental Wellness is a Lifelong Journey

There’s no quick fix for mental health, and there’s no finish line. It’s a journey—a constant process of learning, adapting, and growing. But here’s the good news: you don’t have to be perfect to make progress.

If you’re struggling right now, I get it. I’ve been there too. But the important thing to remember is that you don’t have to tackle everything all at once. Start small. Make one change today—whether it’s practicing mindfulness for two minutes or taking a walk outside—and build from there. Mental wellness isn’t about doing it all, it’s about doing what you can, and every little bit counts.

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