A psychologist shares simple, daily habits that can help manage stress and boost resilience.
We often hear about the importance of physical fitness — working out to help our bodies stay strong and healthy — but should we also be prioritizing mental fitness? Just as regular exercise helps keep us physically fit, proactively taking care of our mental health is also critical to improving our well-being.
“Mental fitness is about feeling mentally sharp, emotionally steady, and able to respond — not just react — to whatever life throws at you,” says Dr. Shannon M. Bennett, the associate director of the Center for Youth Mental Health at NewYork-Presbyterian. “The good news is, there are small habits you can incorporate into your day that make a real difference over time.”
Dr. Bennett shares simple everyday strategies that can help strengthen your mental health and build long-term emotional resilience.
1. Plan regular check-ins
At least a few times a day, pause and check in with yourself. Dr. Bennett recommends scanning your body from head to toe and noticing how you feel mentally and physically. Then, take a few slow deep breaths to release any tension.
“It can help to tie this practice to a daily task, such as during breakfast, lunch, and dinner,” says Dr. Bennett. “For kids, they can do it between changing classes at school.”
2. Practice single-tasking
Whether it’s work or leisure, it’s become normal for people to juggle multiple things at the same time. “We’re often trying to do so many things at once that we’re not truly engaged,” says Dr. Bennett. “Your brain needs to focus in order to truly code memories and knowledge.”
When we multitask, we become less equipped to properly process and handle obstacles when they pop up, says Dr. Bennett.
However, when we are single-tasking and a challenge arises, we are more able to remain calm, think through, and manage the situation. “It may feel difficult at first, but it will help with productivity, managing stress, and overall mental health over time,” says Dr. Bennett.
3. Let your mind rest
For many of us, our first instinct during a free moment is to pick up our phone or check what’s next on the to-do list. It’s natural to feel the need to constantly keep busy, but allowing your brain to rest is crucial, says Dr. Bennett.
“When we truly allow our mind to wander without being distracted, we engage different parts of our brain that are really important to our cognitive health,” she says.
Taking as little as five to 10 minutes to sit alone with your thoughts can help us recharge and prevent burnout, and research has shown that it can help with creativity and problem solving.
4. Practice your reactions
When we’re in a state of shock or heightened emotions, it can be difficult to think and act rationally. The key is to practice our reactions while we’re calm, according to Dr. Bennett.
“It won’t help to look up tips when we’re in the middle of a panic attack,” says Dr. Bennett. “But if we’ve practiced some coping strategies beforehand, it will help us react effectively when experiencing anxiety, anger, or sadness.”
Try writing down a list of coping thoughts or phrases that can help ease your anxiety in a stressful moment, such as “I am going to be OK” or “This is just temporary.” You can also practice conflict resolution statements, such as “I’m going to take a minute to think about this, and then I’ll revisit the conversation.” By practicing your reactions for just a few minutes a day, you’ll be less likely to lash out or panic when faced with a difficult situation, says Dr. Bennett.
5. Make time for social connection
Meaningful social connection is another key to mental fitness, according to Dr. Bennett.
“Socializing in person is known to improve mental and physical health, resilience, and even the length of your life, while reducing loneliness, anxiety, and depression,” says Dr. Bennett.
Even if you have a busy schedule, it can be as simple as planning a weekly coffee chat with a friend, cooking dinner with your family, or chatting with your coworkers during breaks.
Dr. Bennett also recommends pairing social activities with other types of activities that can also make us feel good, such as achievement-oriented, service-oriented, or physical activities. In other words, you can boost your mood by feeling connected to others, as well as feeling proud, feeling helpful, and having fun. This could be learning a new hobby, volunteering with a friend, or doing a hike with a loved one.
6. Remember to also get physical exercise
Working in some form of physical movement into your day can help you feel more relaxed and in touch with your body.
“Cardiovascular exercise has been shown to stimulate neurotransmitters that can boost our mood and help minimize depression, stress, and anxiety,” says Dr. Bennett. “It’s so important to incorporate movement into your daily routine, especially if you have a sedentary job.”
Dr. Bennett recommends choosing an activity that you enjoy, whether it’s walking, running, biking, dancing, or yoga; that way, you’ll be more likely to make a habit out of it.
7. Prioritize sleep
Getting quality sleep each night is crucial for overall mental health and for regulating our emotions, says Dr. Bennett.
“When we’re overtired or running on too little rest, our ability to handle stress, anxiety, and sensory overload takes a hit,” she explains. “We become more reactive and more susceptible to symptoms of anxiety and depression.”
Dr. Bennett advises setting a consistent bedtime and wake time, avoiding screens from an hour before bed, and listening to music, meditating, or reading a book to wind down.
