Anxiety and depression: Keep your brain sharp, mind strong with this everyday guide

Almost everyone, at some point, has wrestled with anxiety, depression, or that nagging cloud of stress that just won’t lift. Mental health isn’t a luxury; it’s the foundation that allows us to show up for life. When your mind is well, you cope better with challenges, enjoy deeper connections, and even boost your immunity.

With a mix of small, mindful practices and a few DIY tweaks, you can create a toolkit that works across all age groups looking for calm and connection. And when you weave in the 5C’s: Competence, Confidence, Character, Connection, and Caring — you’re not just surviving, you’re thriving.

Here’s a quick guide to better your mental health with simple activities.

Also read | Depression, anxiety, bipolar disorder: Decoding myths and facts around mental health

• Nourish your body (and mind)

We’ve all heard the phrase “you are what you eat,” but when it comes to mental health, it’s more than just a cliché. A colourful plate of fruits, crunchy vegetables, and wholesome grains not only fuels your body but also sharpens your mind. Omega-3s from walnuts or flax seeds, for instance, are natural mood-boosters.

Just as important is hydration; dehydration has a sneaky way of showing up as fatigue, brain fog, or low mood. Keeping a chic reusable bottle handy, whether on your desk or bedside table, is a small change with big impact.

• Move with joy

Exercise isn’t punishment; it’s playtime for both body and mind. Just 30 minutes of daily movement like a brisk walk, a quick dance session, or even yoga stretches can work wonders on stress levels and release those happy endorphins. Think of it as fitting joy into your schedule rather than chores.

Turn on your favourite playlist and have a spontaneous dance-off with your kids, or, if your day is packed, squeeze in a 10-minute stretch at your desk. A fun idea is to create a “movement jar” at home. Write down activities like skipping, squats, hopscotch, or yoga on slips of paper, and let everyone pick one daily.

Also read | Depression and anxiety: Here’s how exercise can improve your mental health, reduce stress

• Sleep, your secret superpower

When life gets busy, sleep is usually the first thing we compromise and, it’s also the first thing that unravels when mental health suffers. Rest is your body’s natural reset button. Set the stage for better sleep by dimming lights, keeping phones away from your bed, and adding a calming lavender diffuser. Try to sleep and wake up around the same time each day to regulate your body clock.

Families can make this fun by creating a “sleep box” with a shared spot where kids (and adults) park their gadgets overnight. Not only does it cut down screen time, but it also signals to your mind that it’s time to wind down.

• Practice mindfulness and gratitude

In a world where everything runs at lightning speed, pausing is almost revolutionary. Mindfulness can be as simple as starting your day with a five-minute breathing exercise. Instead of scrolling endlessly, jot down three small wins for the day, whether it’s enjoying a good cup of coffee, finishing a task, or sharing a laugh with someone.

Gratitude journaling before bed is another powerful habit that rewires your brain to notice positives. To make it fun for the whole family, try setting up a “gratitude wall” at home where everyone adds colorful Post-it notes about daily joys. For an uplifting twist, start a “gratitude message group” with close friends or family. Each person shares one small thing they’re thankful for daily. It sparks positivity, keeps you grounded, and helps maintain meaningful connections.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.