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Mental Health Well-being: Practical Steps to Build Better Mental Health and Emotional Resilience


Mental Health Well-being:       Practical Steps to Build Better Mental Health and Emotional Resilience


Today is Mental Health Awareness Day recognized by the World Health Organization.  In today’s increasingly fast-paced world, mental health has taken center stage in discussions about overall well-being. This Mental Health Awareness Day, we at The Root of Health are focusing on the vital connection between mental health and physical health, as well as offering practical steps that you can take to build better mental health and emotional resilience.


Mental health refers to the state of our emotional, psychological, and social well-being. It influences how we think, feel, and behave, directly impacting our ability to handle stress, make choices, and build relationships. More than ever, people are recognizing the importance of mental health in leading a balanced and fulfilling life. While stress, anxiety, depression, and burnout are increasingly prevalent, many practical steps can be taken to promote mental health.


At The Root of Health, we understand that cultivating mental well-being involves nurturing several key aspects of life, including nutrition, sleep, stress management, and building supportive social connections. Below, we explore how each of these areas contributes to mental health and what practical steps you can take to integrate them into your daily routine.


Nutrition and Mental Health: Fueling Your Brain and Body


The link between nutrition and mental well-being is powerful. What we eat affects not only our physical health but also our mood and brain function. Studies have shown that diets rich in processed foods, sugars, and unhealthy fats can lead to increased symptoms of anxiety and depression. Conversely, whole foods packed with essential nutrients are key to maintaining a stable mood and improving cognitive function.


To improve your mental health through nutrition, start by incorporating more nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins into your meals. Omega-3 fatty acids, found in fish, flaxseeds, and walnuts are particularly beneficial for brain health and can help reduce the symptoms of depression. Additionally, staying hydrated by drinking enough water throughout the day can significantly improve your concentration and mood.


On the other hand, it’s important to limit the consumption of highly processed foods and added sugars. While sugary snacks may provide a temporary energy boost, they can lead to crashes that negatively affect your mood and energy levels. By nourishing your body with the right foods, you can fuel both your physical and mental well-being.


The Importance of Sleep for Emotional Balance


Sleep is a cornerstone of good mental health. When we don’t get enough sleep, our ability to regulate emotions, concentrate, and handle stress diminishes. Over time, chronic sleep deprivation can contribute to anxiety, depression, and burnout.


To support better mental health, prioritize creating a sleep routine that allows you to rest and recharge. Going to bed and waking up at the same time each day, even on weekends, can regulate your body’s internal clock and improve sleep quality. Another important factor is limiting screen time before bed. The blue light emitted from phones and computers can interfere with melatonin production, making it harder to fall asleep. Instead, start your day by viewing sunlight in the morning to set your circadian rhythm and promote restful sleep later. For your evening routine, engage in relaxing pre-sleep rituals such as reading, journaling, or practicing mindfulness meditation.


Creating a sleep-friendly environment is also key. Ensure your bedroom is dark, quiet, and cool to promote uninterrupted rest. These small changes can have a profound impact on your mood, stress levels, and overall mental health.


Managing Stress Through Mindfulness and Relaxation Techniques


Stress is a part of life, but chronic stress can take a toll on both physical and mental health. Prolonged exposure to stress increases cortisol levels, which can lead to anxiety, depression, and weakened immune function. Therefore, developing effective stress management techniques is essential for mental well-being.


One of the most powerful tools for managing stress is mindfulness meditation. Mindfulness encourages you to focus on the present moment, helping you reduce overthinking and ruminating on negative thoughts. Taking just five minutes a day to focus on your breathing or practice mindfulness can significantly reduce stress.


Physical activity is another highly effective way to manage stress. Regular exercise triggers the release of endorphins, the brain’s natural mood-boosting chemicals. Whether it’s a daily walk, a yoga session, or even dancing, physical activity helps lower stress and improve mood.

Setting boundaries is also crucial. Many people experience stress from overextending themselves, either at work or in personal relationships. Learning to say “no” and prioritize your well-being can significantly reduce feelings of overwhelm.


At The Root of Health, we also recommend creative outlets such as neurographic art, which can serve as a therapeutic technique for reducing stress. This art form allows individuals to express their thoughts and emotions through drawing, offering both relaxation and insight into the subconscious mind. Stay tuned for more information on this technique as workshops will be added over the coming months.


The Role of Social Connections in Mental Well-being


Strong social connections provide a crucial buffer against stress and improve mental well-being. Research consistently shows that people who maintain close relationships with friends, family, or communities are better able to cope with stress and maintain a positive outlook on life. Social support provides not only emotional comfort but also practical advice and assistance in difficult times.


To strengthen your social support network, make a conscious effort to stay connected with loved ones. Reaching out to a friend or family member regularly, whether through a phone call, a video chat, or an in-person visit, helps maintain strong emotional bonds. If you’re feeling isolated, joining a community group that shares your interests can foster a sense of belonging and reduce loneliness.


Vulnerability also plays an important role in deepening social connections. Being open about your struggles with trusted individuals can provide emotional relief and help others feel comfortable sharing their own experiences. Participating in group activities like book clubs, workshops, or fitness classes can also help build meaningful relationships while improving your mental health.


Physical Movement: Exercise for Mental Health


Exercise has long been recognized as a natural remedy for mental health issues, including anxiety and depression. Physical activity increases the release of endorphins, which help elevate mood and alleviate symptoms of stress. The benefits of movement for mental well-being extend beyond structured exercise programs—any form of physical movement can contribute to emotional balance.


Walking in nature, for example, can have an immediate calming effect, lowering cortisol levels and providing a sense of peace. Engaging in gentle practices such as yoga or tai chi can also improve both physical health and mental clarity. These activities combine movement with mindful breathing and meditation, creating a holistic approach to stress reduction.


If the idea of exercise feels overwhelming, consider breaking it into short, manageable bursts. Even 10-minute intervals of physical activity throughout the day can make a difference. Creative movement, such as dance, can also provide a fun and expressive way to release emotions and improve mood.


Seeking Professional Help: Therapy and Counseling for Deeper Support


While self-care strategies are essential for maintaining mental health, there are times when professional help is necessary. Therapy and counseling provide a deeper understanding of emotional challenges and can equip individuals with effective coping strategies.

It’s important to seek professional help if you’re experiencing persistent low mood, difficulty coping with daily tasks, or a loss of interest in activities that once brought you joy. Additionally, if you find yourself using substances such as alcohol or drugs to cope with your emotions, this is a sign that professional support may be needed.


Therapies such as Cognitive Behavioral Therapy (CBT) can help individuals identify and change negative thought patterns. We welcome you to explore this therapy, along with others, provided by one of our very highly skilled and trained Psychotherapists.  Holistic approaches that we offer such as: Reiki, Craniosacral Therapy, Holistic Nutrition Coaching, Naturopathy, Acupuncture as well more traditional services such as Massage therapy and Manual Osteopathic therapy can also support mental health by promoting relaxation, therefore reducing stress and leading you towards a healing outcome.


A Holistic Approach to Mental Well-being


At The Root of Health, we believe in a holistic approach to mental well-being. Just as physical health requires consistent care and attention, mental health also needs to be nurtured daily. By integrating small, actionable steps—such as improving your nutrition, getting quality sleep, managing stress, fostering social connections, and staying physically active—you can build a strong foundation for emotional resilience and balance.


This Mental Health Awareness Day, we encourage everyone to make mental well-being a priority. Whether through self-care practices or seeking professional support, taking steps to improve your mental health today can lead to a more balanced and fulfilling life.


For personalized guidance on your mental health journey, visit us online at The Root of Health and discover how we can support your mental health.


Book your appointment online here.

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