10 Mental Health Tips Therapists Want You to Know

Last Updated on 10 months ago by Donna Novak, Psy.D.

When it comes to our health, it’s so easy to forget that taking care of ourselves emotionally and psychologically is just as important as taking care of our bodies. In fact, mental health affects every aspect of our lives, from how we handle stress and relationships to our ability to keep focus at work or school. Still, many people overlook or even ignore their mental well-being until things get overwhelming. If you’ve been searching for mental health services in Simi Valley, here are 10 mental health tips that our therapists want you to know:

1. Prioritize self-care
2. Make simple shifts instead of big adjustments
3. Build a mindfulness practice
4. Set healthy boundaries with yourself and others
5. Fuel your body with good food and nutrients
6. Get moving and push through, even when you don’t feel like it
7. Stay connected with your support system
8. Limit the amount of time you spend on social media
9. Practice gratitude– even for the smallest things
10. Seek professional and personal support– a therapist can guide you to make better decisions to boost your mental health practice

At Simi Psychological Group, we know that taking the first step toward seeking mental health services can be intimidating, but we also know how beneficial it is. We understand that life gets busy and unexpected circumstances happen, but with a solid routine for your mental health, those circumstances can be dealt with ease. Let’s dive deeper into these essential tips.

“Healing and growth are processes, not destinations. Every step you take toward taking care of your mental health makes a huge difference, no matter how small it may seem. If you ever feel like you’re not doing enough or moving fast enough, remember: progress is progress. You’re doing better than you think.” 

– Dr. Donna Novak

1. Prioritize Self-Care

If there’s one thing that we as therapists want you to know, it’s that self-care is not selfish. There are times when our plates are so full that we forget to prioritize taking care of ourselves. Whether that’s making sure our kids are well taken care of or our team and work have our full support, we often put the needs of others before our own, but in doing so, we can burn out emotionally and physically. 

I will be honest with you, self-care is far from a luxury. It’s a fundamental necessity for maintaining your mental health. This can simply look like taking time for a hobby you love, getting 8 hours of sleep, or enjoying a cup of tea in silence. When we take care of ourselves, we’re better able to show up for others and handle life’s challenges. Here are some quick and easy ways to make sure that you put yourself first: 

• Set time aside for a spa day– even if it’s at home with a face mask on
• Enjoy a good book or learn something new from a quick article
• Take advantage of the sun when it’s out and go for a walk
• Spend quiet time for yourself to reflect and reframe your mindset 

For those in the Simi Valley area, I wrote a blog titled, “5 Simi Valley Places to Go for Self-Care.” You may find a place you’d like to check out for your self-care routine!

2. Make Simple Shifts Instead of Big Adjustments

Practical and simple life adjustments are key to improving your mental health because they create a long-term foundation of stability. When done in moderation, small shifts to your routine, can significantly reduce stress, improve coping mechanisms, and foster a sense of control in our lives. I know it’s easy to dive into a brand-new routine when you feel motivated to improve your life. However, it’s much better to make small changes, slowly, over time so that you can make adjustments when needed.

Practical life adjustments are not just about making transitions easier; they’re about building strong, manageable habits for our mental health. Our therapists in Simi Valley suggest trying a few of these small steps to help strengthen your mental health practice:

• Create a consistent sleep schedule
• Manage your caffeine and alcohol intake– caffeine and alcohol are often linked to anxiety and depression
• Get more sunlight exposure when you can– vitamin D does wonders to your mood
• Create a daily or weekly schedule for time management and organization

3. Practice Mindfulness

When life gets busy, do you find yourself living life on autopilot? I know I do. We go through our days thinking about what’s next, planning for the future, or maybe even rehashing things from the past. This constant mental chatter can create unnecessary stress and anxiety. Mindfulness helps us break free from that loop by redirecting our attention to the here and now. I know it’s become such a buzzword, but it truly is a powerful tool for reducing stress and improving overall mental health. 

By being present in the moment—whether you’re enjoying a walk or intently listening during a conversation—you can quiet the constant noise in your mind. Practicing mindfulness has a range of mental health benefits from reducing symptoms of anxiety and depression to improving your overall well-being. Here are some of my suggestions for mindfulness practices that can help improve your mental health: 

• Deep breathing
• Meditation
• Mindful walks and stretching
• Journaling 

Here at Simi Psychological Group, we can help you build mindfulness techniques that are unique to you. To make things easier, we provide online therapy for those who feel pressed for time but are in dire need of support. To learn more about virtual counseling, check out another article I wrote, “How Telehealth Therapy Saves Time While Supporting Your Mental Health.”

4. Set Healthy Boundaries

Boundaries aren’t just about saying no to people or situations that drain you. They’re about respecting your personal limits. Whether it’s at work, with family, or in your social life, setting healthy boundaries helps maintain your peace of mind. If you always say yes to everyone else’s needs, you’re left with little to give yourself. Be kind to yourself by knowing when to draw the line. 

From a different lens, the ability to say “no,” is a wonderful act of self-preservation. Being able to do this shows that you recognize and respect your own limits by acknowledging that your energy and time are important. When you set healthy boundaries, you are prioritizing your own needs while creating a safe space for activities and relationships that truly nourish you, leading to a more balanced and fulfilling life. 

5. Fuel Your Body with Good Food and Nutrients 

At first glance, you wouldn’t believe the connection between mental health and nutrition. Believe it or not, both influence each other. When we consistently fuel our bodies with nutrient-rich foods, we provide the essential building blocks for top-tier brain function, which then supports emotional regulation, cognitive clarity, and overall mental and physical well-being. When our diet is missing important nutrients, we find ourselves having mood swings, increased levels of stress, and even amplified symptoms of mental health conditions. Prioritizing a balanced and nourishing diet is not just about physical health, but it’s an important part of building and maintaining a healthy mind. 

6. Get Moving & Push Through, Even When You Don’t Feel Like It

Exercise is often just put in the box of physical health, but did you know it can also play a huge role in improving your mental health, too? When we exercise, our bodies release endorphins, which help improve mood and reduce feelings of anxiety and depression. If you’re not ready for a full workout, even just a short walk can boost your mood for the day. Incorporating movement into your day doesn’t have to be complicated—just find something you enjoy and make it a regular habit. 

When it comes to physical health, the catalyst to a steady routine is also shifting your mindset. I love to say, “mind over matter,” meaning to push through the activity that you should do or don’t feel like doing at the current time. Once you get started and start moving, your body and mind will appreciate that you did. If you’re not sure where to start, here are some suggestions: 

Low Impact Exercises

• Walking
• Swimming
• Yoga/Stretching
• Pilates
• Water Aerobics

High Impact Exercises

• Running
• Jumping rope
• Plyometrics
• High-Impact Aerobics

Give some of these a try and notice how your mood shifts during the day.

7. Stay Connected To Your Support System

As humans, we are inherently social beings, and our well-being thrives on meaningful interactions with others. If you’ve been feeling isolated or disconnected, take the step to reach out to someone. Even a simple chat with a friend or family member can lift your spirits and remind you that you’re not alone. 

When we’re down and out, we can sometimes close ourselves off, but with the right support and connections, your healing journey can feel less overwhelming, and maybe even a little lighter. Research has shown that staying connected to others can: 

• Reduce stress
• Combat loneliness and isolation
• Increase self-worth
• Enhance emotional resilience

Whether it is joining group therapy or reconnecting with an old-time friend, staying connected to your support system can do wonders for your mental health.

8. Limit The Time You Spend on Social Media 

Social media is everywhere and it’s easy to fall into the trap of comparing your life to others. Let’s be honest, scrolling through perfect Instagram photos or reading about someone’s exciting life can sometimes leave us feeling inadequate about our own. While social media has its perks, it can also negatively impact our self-esteem and mental health. Yes, there are many benefits to social media like being able to stay connected to those outside of our physical radius, but it is also important to set limits on your screen time and take regular breaks to reconnect with yourself and your physical surroundings. 

Here are some great ways to limit social media consumption: 

• Set time limits on your phone for how much time you spend on social media apps
• Schedule media breaks and use that time productively (ie: going for a walk, eating a nutritious meal) 
• Mute or limit notifications (even if it’s for a whole day or at certain times of the day) 

9. Practice Gratitude

Taking time each day to reflect on what you’re thankful is great for shifting your mindset from scarcity to abundance. It’s easy to focus on what’s going wrong, but by practicing gratitude, you can retrain your brain to notice the positives in your life. Even if it’s something like appreciating a sunny day or feeling grateful for the people you love, gratitude can reduce stress and increase happiness. 

This shift is powerful because the brain is naturally wired to focus on negative experiences—a survival mechanism that kept us alert to potential threats in the past. However, when we make a conscious effort to focus on what’s good, we can rewire our brains to create more positive thinking patterns. 

10. Seek Professional and Personal Support

Let’s be real: asking for help is tough. We often think we should handle everything on our own, but we don’t have to. Seeking mental health services in Simi Valley or reaching out to a therapist can be a game-changer. Talking to someone who understands your struggles without judgment can provide relief, clarity, and valuable coping strategies. You’re not weak for seeking help—you’re strong for acknowledging when you need it. Our therapists are here to help you work through life’s challenges. Whether you’re dealing with stress, anxiety, relationship issues, or other mental health concerns, professional support can provide the tools and guidance you need. Therapy is a safe space to express yourself, gain insight into your feelings, and develop healthier coping mechanisms. 

Your Mental Health Matters to Us: Let’s Chat! 

Mental health is something we all need to prioritize, and seeking help is a sign of strength, not weakness. If you or someone you know is struggling, don’t hesitate to reach out to us at Simi Psychological Group. Contact us today or call (805) 842-1994 to learn more about our other services. Let’s work together to build a healthier, happier you.