Five Ways to Protect Your Mental Health

These days, more people are reporting feeling sad, lonely, disconnected, angry, and stressed, according to the American Psychological Association. This is alarming because loneliness and stress are strongly linked to serious physical and mental health risks. In fact, one researcher found that stress and social isolation are more harmful than obesity and smoking. 

If you find that you’re lonely, stressed, or angry, there’s a lot you can do to protect your mental health. Evidence-based strategies from therapies and practices like cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT), empower individuals to manage stress, build resilience, and increase well-being. At HEALing Community Health, our Behavioral Health team, along with your medical provider, works with you to help build and fortify your mental, emotional, and physical well-being. 

Here are a few simple ways to increase your mental and emotional health. 

1. Three Minute Breathing Reset   

This is a short, guided pause to calm your nervous system and create a bit of space from stress or racing thoughts. Here’s how to do it: 

• Sit or stand comfortably, feet on the floor if possible. 
• Inhale slowly through your nose for a count of 4. 
• Hold the breath gently for a count of 2. 
• Exhale through your nose (or mouth) for a count of 6. 
• Repeat for 8–10 rounds (about 3 minutes). 

This breathing pattern works because lengthening the exhale activates the body’s “rest and digest” response, which can reduce anxiety, soften tension, and improve focus in a very short time. 

2. One-Minute Mindfulness Check-In

This is a quick way to step out of autopilot and return to the present moment: 

• Pause whatever you’re doing. 
• Notice 5 things you can see. 
• Notice 4 things you can feel (clothes on skin, chair under you, feet on floor). 
• Notice 3 things you can hear. 
• Notice 2 things you can smell. 
• Notice 1 thing you can taste (or simply notice your breath). 

This simple “senses scan” grounds you in your body, gently interrupts spiraling thoughts, and can be done almost anywhere: at your desk, in the car (parked), or in the grocery store line. 

3. Ten-Minutes in Nature

Spending time in nature lowers cortisol, the body’s primary stress hormone. It can also reduce blood pressure, heart rate, and muscle tension, while boosting feel‑good chemicals like serotonin, dopamine, and endorphins. A simple nature break supports both mental and physical health by reducing stress and anxiety, improving focus, lifting mood, and even supporting the immune system. Even a few minutes in a green space can offer a powerful reset from the constant stimulation of modern life. 

• Step outside—even if it’s just your balcony, backyard, or a city sidewalk with a tree or two. 
• Leave your phone in your pocket or on silent if you can. 
• Walk slowly for 5–10 minutes, or sit on a bench. 
• Gently pay attention to: 
  • The temperature on your skin. 
  • The movement of leaves, clouds, or light. 
  • Natural sounds (birds, wind, distant traffic). 
• Take a few slow breaths while you look at something green, the sky, or water if it’s nearby. 

4. Connect

Connection is so necessary that humans cannot survive without it. It’s so important that our relationships impact all aspects of our mental and physical well-being. Supportive connections can lower stress, protect against anxiety and depression, and even improve heart health and immune function. Simple, everyday moments of connection—sharing a meal, talking with a friend, or checking in with a loved one—help us feel seen, safe, and less alone in what we’re going through. 

• Pick one day and time each week (for example, Sunday afternoon or Wednesday evening). 
• Choose one small action: 
  • Send a “thinking of you” text to a friend or family member. 
  • Call someone for a 10–15 minute catch-up. 
  • Invite a neighbor or friend for a walk or coffee.
• Keep it low-pressure: it’s about contact, not a perfect conversation. 
• If you’re low on energy, send a short voice note instead of chatting live. 

5. Schedule a Therapy Session

A small, concrete step toward professional support—without committing long-term right away 

• Decide what you’d like help with (stress, anxiety, relationships, grief, burnout, etc.). 
• Book a session (either in-person or Telehealth) with one of the therapists at HEALing Community Health. 

Why it helps:

You don’t have to have it all figured out or hit rock bottom to see a therapist. A short consult lowers the barrier to getting support and helps you find someone you feel comfortable with. Don’t feel that you need to do all five at once—a single, consistent practice is a powerful start.