Maintaining good mental health is not just about the absence of illness – it’s about cultivating resilience, emotional awareness, and the ability to cope effectively with life’s challenges. Much like physical health, our mental health requires ongoing care and attention. When nurtured, it supports our relationships, work performance, creativity, and overall sense of life satisfaction.

As clinical psychologists, we see firsthand how daily habits, thought patterns, and environmental factors influence mental wellbeing. The encouraging news is that small, consistent changes can have a profound cumulative effect. This article explores evidence-based strategies for maintaining good mental health, drawing on current research and psychological best practice.

Understanding Mental Health

Mental health encompasses our emotional, psychological, and social wellbeing. It affects how we think, feel, and behave – shaping how we handle stress, relate to others, and make decisions. According to the World Health Organization (WHO, 2022), mental health is “a state of mental wellbeing that enables people to cope with the stresses of life, realise their abilities, learn well and work well, and contribute to their community.”

Maintaining good mental health doesn’t mean feeling happy all the time. Rather, it involves having the flexibility and resources to manage difficult emotions, recover from setbacks, and maintain meaningful connections with others.

1. Build Emotional Awareness and Regulation

Self-awareness is a cornerstone of mental wellbeing. When we can recognise and name our emotions, we are better positioned to respond to them constructively rather than react impulsively.

Emotion regulation involves learning to tolerate distress, soothe oneself effectively, and express emotions in healthy ways. Therapies such as Dialectical Behaviour Therapy (DBT) and Acceptance and Commitment Therapy (ACT) emphasise mindfulness, acceptance, and value-based action – skills that support emotional balance.

Practical strategies:

  • Pause and notice what you’re feeling before reacting.
  • Label emotions accurately (“I’m feeling anxious,” not just “I feel bad”).
  • Practise grounding techniques such as slow breathing or noticing five things around you using each of your senses.
  • Reflect on what your emotion might be signalling – often, emotions provide useful information about unmet needs or values.

2. Foster Supportive Relationships

Humans are inherently social beings, and strong social connections are consistently linked to better mental health outcomes. Studies show that people with supportive relationships experience lower rates of depression, anxiety, and stress-related disorders.

Connection doesn’t require a large social circle – even a few trusted relationships can make a significant difference. The key lies in reciprocity, trust, and feeling understood.

Ways to strengthen social wellbeing:

  • Prioritise quality time with loved ones, even in small doses.
  • Express appreciation and empathy regularly.
  • Engage in community or group activities aligned with your interests.
  • Seek professional or peer support during challenging periods.

If you find social interactions difficult due to anxiety or past experiences, therapy can help develop social confidence and more adaptive communication patterns.

3. Prioritise Restorative Sleep

Sleep is a vital yet often underestimated pillar of mental health. Chronic sleep deprivation increases vulnerability to anxiety, low mood, and emotional dysregulation.

Establishing healthy sleep hygiene can significantly enhance emotional stability and cognitive function.

Evidence-based sleep strategies:

  • Maintain a consistent bedtime and wake-up time, even on weekends.
  • Limit screen exposure and bright light an hour before bed.
  • Keep your bedroom cool, dark, and quiet.
  • Avoid caffeine, alcohol, or heavy meals close to bedtime.
  • Use relaxation techniques such as progressive muscle relaxation or guided imagery.

If you struggle with persistent insomnia, Cognitive Behaviour Therapy for Insomnia (CBT-I) is the gold-standard psychological treatment, with strong evidence of effectiveness.

4. Move Your Body Regularly

Physical activity has robust evidence supporting its role in improving mental health. Exercise stimulates the release of endorphins, promotes neurogenesis, and regulates neurotransmitters such as serotonin and dopamine – all associated with mood regulation.

Research from the Black Dog Institute (2020) highlights that even 30 minutes of moderate exercise, three to five times per week, can reduce symptoms of depression and anxiety.

Tips for integrating movement:

  • Choose activities you enjoy – walking, dancing, yoga, swimming, or team sports.
  • Set realistic goals and build gradually.
  • Combine physical activity with social interaction for extra benefit (e.g., walking with a friend).
  • Notice how your mood shifts after moving – reinforcing positive feedback can strengthen the habit.

5. Nourish Your Body and Brain

Nutrition plays an important role in maintaining emotional balance and cognitive function. Emerging research shows strong links between diet quality and mental health outcomes.

A diet rich in whole foods, omega-3 fatty acids, antioxidants, and fibre supports brain health and reduces inflammation – a process implicated in depression and anxiety.

Practical dietary tips:

  • Emphasise fruits, vegetables, whole grains, lean proteins, and legumes.
  • Include omega-3 sources such as salmon, walnuts, and flaxseed.
  • Limit processed foods, refined sugar, and excessive alcohol.
  • Stay hydrated – dehydration can impact concentration and mood.

If appetite changes, comfort eating, or dietary restrictions are affecting your wellbeing, discussing this with a psychologist or dietitian may help address underlying emotional or behavioural factors.

Maintaining Good Mental Health

6. Practise Mindfulness

Mindfulness – the practice of paying attention to the present moment with openness and curiosity – has been shown to reduce stress, rumination, and emotional reactivity (Kabat-Zinn, 2013). It also enhances self-compassion and resilience.

How to cultivate mindfulness:

  • Start with short daily practices (2–5 minutes of mindful breathing).
  • Incorporate mindfulness into routine activities — showering, walking, eating.
  • Explore guided meditations or mindfulness-based apps.
  • Notice thoughts as passing events rather than facts.

Programs like Mindfulness-Based Cognitive Therapy (MBCT) and ACT integrate mindfulness into structured psychological interventions and are highly effective for relapse prevention in depression and anxiety management.

7. Develop Healthy Thinking Patterns

Our thoughts strongly influence our emotions and behaviours. Cognitive distortions — such as catastrophising, black-and-white thinking, or overgeneralising – can increase distress and maintain mental health difficulties.

Cognitive Behaviour Therapy (CBT) teaches people to identify and challenge unhelpful thinking styles and replace them with more balanced perspectives.

Practical strategies:

  • When you notice a negative thought, ask: Is there evidence for and against this belief?
  • Consider alternative explanations.
  • Focus on what’s within your control rather than what’s not.
  • Practise self-compassion – speak to yourself as you would to a friend.

Over time, these skills help build cognitive flexibility, which is essential for emotional resilience.

8. Manage Stress Proactively

Chronic stress is a major risk factor for mental and physical health issues. While some stress is inevitable – and even motivating – prolonged activation of the body’s stress response can contribute to burnout, anxiety, and depression.

Learning to recognise early signs of stress and implement coping strategies is key to prevention.

Evidence-based coping methods:

  • Use relaxation techniques (e.g., deep breathing, meditation, gentle stretching).
  • Break large tasks into manageable steps.
  • Schedule regular downtime – rest is productive.
  • Identify and modify unhelpful perfectionistic or people-pleasing patterns.
  • Seek professional support when stress feels unmanageable.

Psychological therapies such as ACT, CBT, and Schema Therapy can help uncover and shift deeper beliefs that drive chronic stress, such as “I must be in control” or “I’m only worthwhile when I’m productive.”

9. Cultivate Meaning and Purpose

Having a sense of meaning and direction is strongly linked to mental health and life satisfaction. Purpose doesn’t have to come from grand achievements – it can be found in relationships, creativity, service, learning, or personal growth.

Ways to enhance purpose:

  • Reflect on your values – what truly matters to you?
  • Set goals aligned with those values.
  • Engage in activities that contribute to something larger than yourself.
  • Revisit and adjust your sense of purpose as life evolves.

Therapies like ACT highlight the importance of living a values-driven life as a pathway to psychological wellbeing and resilience.

10. Seek Help Early

Good mental health also means recognising when you’re struggling – and seeking help early. Too often, people wait until distress becomes overwhelming before reaching out. Research consistently shows that early intervention leads to better outcomes.

Speaking to a psychologist can help you understand what’s happening, identify contributing factors, and develop tailored strategies to improve wellbeing. Therapy offers a confidential, non-judgemental space to explore patterns, learn new coping skills, and make sustainable change.

Integrating These Habits: Small Steps, Lasting Change

It’s normal to feel daunted when thinking about improving mental health – but small, consistent actions often lead to the greatest impact. You don’t need to do everything at once. Choose one or two areas that feel most achievable, and build gradually.

For example:

  • Begin with 10 minutes of daily mindfulness.
  • Schedule a weekly walk with a friend.
  • Commit to a regular sleep routine.
  • Journal briefly about things you’re grateful for.

Over time, these small shifts can strengthen neural pathways that support calm, focus, and emotional resilience.

When to Seek Professional Support

While these strategies can help most people maintain good mental health, sometimes additional support is needed. Consider reaching out for professional help if you notice:

  • Persistent sadness, anxiety, or irritability.
  • Difficulty concentrating or making decisions.
  • Changes in sleep, appetite, or motivation.
  • Withdrawal from friends, family, or enjoyable activities.
  • Feelings of hopelessness, guilt, or worthlessness.

Psychological support is not only for crises – it’s an investment in wellbeing, much like seeing a GP for preventive health care.

Final Thoughts

Maintaining good mental health is an ongoing process that involves awareness, compassion, and active self-care. It’s about building emotional resilience, nurturing connections, and creating balance in the face of life’s inevitable challenges.

By applying evidence-based strategies – from sleep and exercise to mindfulness and values-based living — you can strengthen your psychological wellbeing and improve your quality of life.

If you or someone you know is struggling, know that help is available. Mental health recovery is not about perfection but about progress, self-understanding, and learning to respond with kindness to yourself.

At MyLife Psychologists, our team of Clinical Psychologists in Sydney provides evidence-based, compassionate support to help you build resilience and improve your wellbeing. Whether you’re experiencing stress, anxiety, low mood, or simply want to develop healthier coping strategies, we’re here to help.

Contact us to find the right psychologist for your needs and take the next step toward maintaining your mental health and wellbeing.

References and Resources