Mental health affects us all. According to the National Alliance on Mental Illness (NAMI), 1 in 5 adults experience a mental illness every year. Both NAMI and Forbes Health cite suicide as the second leading cause of death among adolescents aged 10 to 14 alone. The CDC reported a 2.4% increase in the number of adults receiving mental health treatment between 2019 and 2021. There is no doubt that poor mental health affects our ability to thrive in our relationships and at home, work and school.

mental health it can be a challenging thing to manage. Nine years ago, I decided I wanted to learn more about it and hired a licensed therapist (who I still see weekly). After nearly a decade of focus, I've found that the following five practices dramatically improve our mental and emotional well-being. I discuss these practices with my clients every day, and literally everyone reports positive effects from practicing them.

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1. Identify and then prioritize the things that matter most you

It is easy to get caught up in the demands of others and forget ourselves. Determine what activities, hobby, the events and activities you like the most and prioritize those things. Mental well-being often seems to disappear when we don't make time for the things that make us think. It doesn't matter if it's football, painting or playing the guitar. Understand what you like to do and regularly spend time doing it. Have dreams and articulate them.

If you've always wanted to learn to speak a foreign language or write a book, I recommend you don't miss this one. For some, these goals are forgotten once we have children or start to age. I understand that it is difficult to juggle and balance the demands of a family or career with your own needs and interests, but it is not impossible. It starts with you believing it can be done and committing to doing it – no matter what. To get started, create one vision board or mission statement and post it somewhere you can see it. It helps us remember the things that matter most.

2. Set and enforce boundaries

Do not be afraid say no. Some of us were raised to please people and feel compelled to “go all out.” This opinion is wrong. Whenever we say yes to one thing, we are automatically saying no to something else. If that “something else” is always yourself, you're likely not taking care of your mental health. In my experience, it will get you there. Unhappy, frustrated, and burned-out individuals spend an inordinate amount of time doing things for other people and not nearly enough time doing things for themselves. Figure out what you really want to do and what you don't. Then, articulate with confidence and without guilt.

As Stephen Covey said, “It's easier to say no when we have a bigger yes in mind.” When you know what matters most (to you), you will find it easier to create (and protect) the space for it. To begin, give the things you want most to realize a place to live and breathe in your calendar. Use Outlook or another calendar for it schedule time for your top priorities — this will help you say no when a conflict arises at the last minute.

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3. Honor and validate your emotions

Many of us like to be right. Understandable; it's good to know things and be correct. However, sometimes our desire to be right prevents us from doing what is right. It is not uncommon to gaslight others. Often, people discount the experiences, beliefs, and emotions of others simply because they do not reflect their own. Learn to understand that you can't control how often this happens to you, but you can can check your answer. Make a point to regularly and genuinely connect with yourself understand your feelings. Once you know what they are, believe and listen to them. Don't let them talk about it.

Getting advice and mentoring from someone you care deeply about (who also has your best interests at heart) is one thing. Being burned by someone who feels threatened by your success or uncomfortable with a change of heart is quite another. If you choose to be influenced or persuaded, make sure it's for the right reason. To start, journal regularly or talk to a therapist (or coach) about how you're feeling. It helps you connect with yourself and be aware of what you are really experiencing.

4. Celebrate every step of your journey

When it comes to following up big goals, the road is long. It can be easy to get discouraged. Remember to celebrate your efforts along the way, not just at the end. Take the time to acknowledge what you have done well and choose to be proud of yourself. Instead of focusing on perfection, focus on progress. Are you wiser, stronger and braver than you were a few months ago? What about a year ago? If the answer is yes, then make sure you choose to feel good about yourself and where you are, even if you're not quite done yet. To get started, hold one gratitude journal or list of your achievements. List specific things that work well. If you do this consistently, you will rewire your tendency to see the negative or engage in any type of negative self-talk. Instead, you'll notice a lot more good things. And that feels good.

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5. Only associate with people who support your mental health

who we we surround ourselves with the issues. Many people who struggle with mental well-being keep company with others who actively try to undermine them. After all, we tend to adopt the beliefs, values ​​and mentality of those we see the most. If you associate with negative people who complain, you will develop a tendency to do the same. If you hang out with wild people who love to gossip, you will have a tendency to judge as well.

It has been said that “Two things prevent us from happiness: living in the past and observing others.” If we care about our mental well-being, it is important to surround ourselves like-minded people. Spend time with others who have goals, pursue their purpose with passion, set and enforce boundaries, and they will respect you as you do. To begin, take inventory of the people you spend your time with. How do you feel when you are around them? Do they support and encourage you? Do they support your goals? If not, limit your interactions with them and replace that time with these other activities.

Most of us face an incredible amount of pressure from our bosses, families and even friends. It can be extremely difficult to prioritize ourselves and our well-being over the demands of others – but we must. As hard as it may be to show up for ourselves, practicing these five principles regularly will make it easier.