The Truth About Mental Health Around The World + 8 Tips For Mental Wellness

Mental health concerns are reaching alarming levels across the globe, affecting more than 1 billion people worldwide. With anxiety, depression, and stress at unprecedented highs — even among kids and adolescents — it’s clear that the world is in the midst of a mental health crisis. And while the pandemic certainly influenced these statistics, the unfortunate truth is that the state of mental health in the U.S. only continues to worsen. According to a 2024 report by Mental Health America (MHA), more than 60 million Americans are living with a mental illness, yet less than half receive adequate care — in the past year alone. This trend isn’t unique to the U.S. either, as global data reveals an escalating crisis in mental health management. So, what can we do to reverse this epidemic and support our mental well-being? Inspired by World Mental Health Day, here are research-backed ways to take action, relieve this burden, and improve mental well-being — both individually, and worldwide.

We’re In a Mental Health Crisis: 8 Research-Backed Methods To Mentally Feel Better

#1 Prioritize In-Person Social Connection

There is so much power in connecting with others, especially when it comes to enhancing mental health. While social media and digital communication have their place, face-to-face interaction is proven to have a greater positive impact on emotional well-being. Research shows that in-person connections help to reduce feelings of loneliness, boost mood, and increase overall life satisfaction and well-being. And, it’s even proven to serve as a protective mechanism against depression, anxiety, and reduced physical activity. Whether it’s meeting a friend for coffee, or attending social events, prioritizing real-world connections can significantly improve mental health outcomes. However, if you’re limited by distance, you can still take measures to support your mood and mind! Rather than text or email, pick up the phone for an audio or Facetime call for a more personalized connection.

#2 Be Mindful of Media Consumption

Both personally and professionally, social media has become an integral part of modern life, with the average person spending close to 2.5 hours per day on various platforms. However, its influence on mental health is increasingly concerning. Research reveals a strong link between digital overload and heightened levels of anxiety and depression, where scrolling through platforms like Instagram, TikTok, and Facebook can be mentally draining and lead to feelings of inadequacy, stress, and depression. Reducing screen time or setting social media boundaries is a simple but powerful step to boosting our mental health — that we all need more of! Consider taking one “media-free day” per week, avoid scrolling too close to bed, and unfollow anyone who no longer serves you.

#3 Take Care of Your Gut (For Your Brain!)

Did you know there is a strong connection between gut health and mental health? Extensive research shows that a well-balanced gut microbiome not only supports digestion, but it also plays a critical role in regulating mood and emotional well-being. Known as the gut-brain axis, a communication network linking the two systems, this connection influences how we feel on a daily basis. When the gut microbiome is healthy, it produces neurotransmitters like serotonin and dopamine, which are vital for mood regulation. On the other hand, an imbalanced gut can lead to inflammation, which has been linked to mental health disorders like anxiety and depression. To support your gut health — and, by extension, your brain — focus on eating a diet rich in fiber, fermented foods like yogurt or sauerkraut, and colorful fruits and veggies. Doing so is a win-win, supporting both your physical and mental well-being.

#4 Warm Up to Cold Therapy

One of the latest mental health trends to regulate mood is the use of temperature therapy, with various cold and warm treatments. Research suggests that cold exposure, like taking cold showers or cold plunges, may help reduce symptoms of depression by stimulating the release of endorphins and other neurotransmitters, which act as natural mood boosters. It’s important to note that these therapies may not be indicated for everyone. However, they can offer positive benefits for the mind and body and complement a holistic routine.

#5 Exercise As a Natural Antidepressant

Physical activity is one of the most well-documented methods for improving mental health — so much so that you could consider it a natural antidepressant. Exercise releases endorphins, our “feel-good” hormones, which help to boost mood and alleviate symptoms of depression and anxiety. It’s also been shown to promote better sleep, reduce stress, and support cognitive function — all key factors in supporting mental health! Whether it’s hitting the gym, performing strength training exercises at home, or even taking a brisk walk, staying active can have profound effects on your mental well-being. To experience these mood-boosting benefits, aim for at least 30 minutes of moderate exercise most days of the week.

#6 Nourish Your Mind Through Your Diet

A nutrient-rich diet is essential not only for physical health but also for mental health. It helps to protect against mood disorders, supports cognitive function, and promotes overall emotional balance. Plus, unlike processed foods and sugars that trigger inflammation and oxidative stress, whole foods help reduce it, further supporting your mood and mind.

Prioritize brain-healthy foods like fresh fruits and vegetables, whole grains and legumes, lean proteins, and healthy fats. Rich in omega-3s, vitamin D, antioxidants, and fiber, these foods provide the nutrients your brain needs to thrive.

#7 Adopt a Meditation Practice

Meditation is one of the best methods for both boosting mental health and protecting against mental health conditions — and the best part is that it’s accessible to anyone, anywhere, at any time. It’s been shown to reduce symptoms of anxiety and depression, improve emotional regulation, and enhance overall well-being. A consistent practice can help lower cortisol levels, improve focus, and calm the nervous system. Mental health aside, this simple practice has been shown to enhance sleep quality, lower blood pressure, and support stress-related chronic health conditions. By dedicating just 15 minutes each day to meditation, you can cultivate a greater sense of calm, enhance your ability to manage stress, and foster a more positive outlook on life.

#8 Get Quality Sleep (On a Nightly Basis)

Quality sleep, on a consistent basis, is essential for maintaining optimal mental health. Simply put, it plays a critical role in regulating mood, processing emotions, and reducing stress. Poor sleep has the opposite effect, where it not only exacerbates symptoms of depression, anxiety, and stress, but also impairs cognitive function and emotional regulation. Think about how you feel after a sleep-deprived night — you’re more likely to experience brain fog, be on edge, and even experience increased cravings for sugar and comfort foods. However, after a good night’s sleep, you’re more likely to feel energized, motivated, emotionally balanced, and mentally sharp.

Try to establish a consistent evening routine, including limiting screen time before bed, and creating a restful sleep environment. Aim for 7-9 hours of restful sleep each night, and make it a non-negotiable.

World Mental Health Day: Motivation to Take Action

World Mental Health Day serves as a reminder of the urgent need to address the growing mental health crisis. While global change is needed, there are individual steps you can take to improve your mental well-being. From prioritizing social connections to improving gut health and reducing social media consumption, these research-backed methods can help build resilience and create lasting improvements in mental health for a more balanced and grounded you.