There’s something extremely uplifting about the recent uptick we’ve seen in self care and mental health awareness in recent years. Simply talking about our mental health has made it possible to invest in ourselves via self care, psychiatric treatment, and more. And especially as we climb out of the environment created by COVID, this commitment to improved self care grows ever more important.

May is Mental Health Month, and we’re taking the time to collect our favorite self care tips and tricks. We encourage you to use these not only throughout the month of May, but as often as possible. A quick check-in, whether with yourself or a loved one, goes so much farther than we realize.

Here are twelve of the F3 team’s favorite ways to invest in our mental health — and all of them are simple, low-cost self care ideas!

1. Find a hobby or extracurricular activity you love.

Let’s be real: It’s tough to meet new people when you’re an adult. An amazing workaround for this is to find an “afterschool activity” you love. Remember those clubs and extracurriculars you thought were the bees’ knees in school? Here’s a secret: They totally exist for adults! A hiking group, a local softball or bowling league, or even just an online group who meet up at someone’s house to play video games — these are all excellent ways to form connections with people, which is a fantastic way to improve your mental health.

2. Get outside.

The power of nature is no joke! Research shows that nature immersion — think nature walks/hiking, spending time near water, going camping — can help reduce anxiety and depression symptoms. All that fresh air contributes to positive mental health changes. Plus, you’ll get to see some really amazing views you’d miss out on playing video games all day.

3. Encourage mindfulness.

You don’t need to be a meditation guru to practice daily mindfulness. Simple things like breathing exercises and mindful eating can be a great way to check in with yourself while going about your daily routine. Find little ways to improve your mindfulness — in other words, ways to “be in the moment.” Those few minutes of chill really can go a long way toward mental health care.

4. Spend time with friends and family.

Post-COVID, a lot of us are much more grateful for the time we get to spend with friends and family. Find opportunities to connect with the people you care about, whether that’s through a family get-together or simply a phone call to someone you haven’t seen in a while.

5. And the four-legged ones, too!

Our pets are HUGE salves for the soul! Our furry friends help reduce stress and boost your endorphins (except for when they shred toilet paper, but that’s just your cat practicing self-care too). A few minutes of social time, play, or cuddles with your pet help balance out your brain chemistry in a positive way.

6. Get enough sleep.

Sleep can be the bane of existence for many adults. The recommended amount of sleep for your average adult is 7 to 9 hours per night. But be honest — how many nights this week have you spent scrolling through your phone til the small hours instead of conking out at bedtime? Reducing light exposure, limiting caffeine/sugar intake, and keeping your room dark and cool are all great ways to ensure you get a great night’s sleep.

7. Focus on hydration — not just nutrition!

It’s true: When we eat better, we feel better. And the same goes for drinking enough water! A lot of busy adults fall prey to a lack of water intake during the day, eschewing H20 for iced coffee or sugary sodas. Cutting out empty carbs and excess sugar is a great way to improve your nutrition, but switching over to water — and more of it! — is an INCREDIBLE treat for your body.

8. Volunteer your time.

Helping others helps you. Many people get a positive boost from doing good deeds for others, and volunteering with a local community organization gives you a chance to get out of the house and be social as well.

9. Practice gratitude.

No, you don’t have to buy an expensive bullet journal and write elaborate calligraphy lists of things you’re grateful for every day (unless that’s your thing, in which case, you’re awesome!). Just taking a moment to think about the nice things in your day can really go far for your mental health. A simple way to do this is to make a mental list of five things you’re grateful for every time you take a shower, brush your teeth, or get ready for bed. Making gratitude part of your daily routine helps you become accustomed to thinking positively — and that does a LOT for our brains.

10. Get those endorphins flowing.

Yes, really!! Exercise makes you happy!! Endorphins, the chemical compounds our bodies release during and after exercise, are natural mood-boosters. A quick jog, a dance party around the house, or a kettlebell session with your personal trainer are all sources of endorphins. Get moving and watch how your mood improves!

11. Reduce alcohol and substance use.

Not only is this decision good for your body and your health overall, it’s also proven to improve mental health. Reducing your intake of alcohol or other substances is basically a detox for your brain, which improves your overall mental health.

12. Find people who share your ideals and values.

Finally, if you need that extra nudge to get through your day, consider joining a support group or finding a community organization that speaks to your challenges and values. You don’t need to be “going through something” to get a little extra help — sometimes, just knowing other people are having the same feelings you’re having goes a lot toward validating your own experiences. And when you stop gaslighting yourself about your own feelings — “I’m overreacting!” “I can’t believe I’m so stupid!” “Why didn’t I do XYZ like I promised I would?!” — you’ll discover a world of mental health improvements.

Wherever this Mental Health Month is taking you, we hope you’ll take the time to invest in yourself. Self care can look like so many different things — the most important part is to find things that make YOU happy, and give you the most opportunities to connect with the world and the people around you. From all of us at F3, we wish you a restful and healthy rest of May!