May 1, 2025 By CDHD 31 mental health tips for May Did you know that more than 57 million people in the US reported experiencing mental health issues in 2024? And that studies have shown that people with disabilities are almost five times more likely to report mental distress? If you’re not doing it already, today is a good day to start prioritizing your mental health. May is national Mental Health Month after all. The next 31 days are all about highlighting the importance of mental wellbeing. It’s a time to normalize conversations, encourage early intervention and promote understanding. And one of the best ways to get involved is to learn about and look after your own mental health. We’re taking full advantage of the next 31 days by trying a mental health tip each day this month. What follows is a list of 31 mental health tasks aimed at helping you boost your mental wellbeing. Let’s do it together! May 1: Learn more about mental health Kick off the month by taking a few minutes to learn more about mental health. Here are some resources to help you get started: Mental Health America (MHA) Substance Abuse and Mental Health Services Administration (SAMHSA) Center for Disease Control and Prevention (CDC) May 2: Set a mental health goal Setting goals helps us remain accountable. It also feels great when we achieve them! Think about what you’d like to get out of Mental Health Month and set a realistic, achievable goal around improving your mental health. Here are a few tips if you need a little help getting started: SMART Goal Setting for Improved Mental Health May 3: Talk about your mental health It’s important to normalize conversations about mental health. It can be as simple as checking in with a close friend or family member to talk about how you’re feeling. The more we do it, the easier it becomes. If you’re feeling anxious or need a bit of help with more serious conversations: How to Talk About Mental Health Time to Talk Normalizing Conversations About Mental Health May 4: Try a breathing exercise Mindful breathing is a great way to reduce stress. All you need is a quiet space and a few minutes. Not sure where to start? Check out Healthline’s 10 Breathing Exercises to Try When You’re Feeling Stressed. May 5: Do something you love Hobbies and activities that bring joy to our lives are one of the best ways to reduce stress and improve mental health. Find the time to do a hobby, play a sport or try something new today! May 6: Get good sleep There’s no doubt about it – quality sleep helps to improve your physical and mental health. Tonight, try setting a new schedule that prioritizes bedtime. Turn off distractions like social media and TV before bed and aim for seven to 10 solid hours. If you need a little help falling asleep fast, check out the Sleep Foundation’s 5 Tested Strategies. May 7: Try an affirmation Try writing down or repeating a positive affirmation throughout the day to help boost self-esteem, make you feel more confident and improve your mood. It can be something you like about yourself, or choose from these 120+ positive self-statements from MentalHealth.com May 8: Stay hydrated It may seem too simple to be true, but staying hydrated helps your mind function at its best. Aim to get at least 64 ounces of water in the day to keep your body hydrated. May 9: Think about your boundaries Personal and professional boundaries are important in maintaining a peaceful life. It’s all about identifying your values and needs, recognizing your limits and communicating your boundaries clearly. If you need some help, here are some resources dedicated to building boundaries: Building Boundaries activity 10 Ways to Build and Preserve Better Boundaries May 10: Get creative Creative expression helps boost mental health by helping you relax, reducing stress and getting your emotions out. So get out there and get creative! Not sure where to start? The Rocky Mountain College of Art and Design has 21 activities to help you brush away stress. May 11: Spend time outside Research has shown that spending more time in nature is a great way to reduce stress, improve your mood and help you focus. Plus, sunshine is a great source for vitamin D! Whether it’s going for a walk around a local park, getting your hands dirty in your garden, or escaping the bustle of the city on a mountain trail, make sure you spend some time in your favorite green space today. May 12: Get moving Did you know that mental and physical health are linked? Get up and get moving to help boost how you feel inside and out. Join a gym, go for a walk or get involved in a local fitness group like Movement in the Park. May 13: Show your gratitude Practicing gratitude is a great way to remind yourself of the people, places and things that make you happy. Find a way to show your gratitude today. Whether it’s starting a gratitude journal, saying thank you to your local barista, or reminding your partner that you’re grateful for their time, this one is all about promoting a positive mindset by expressing thanks. May 14: Connect with friends Surrounding yourself with positive and supportive people who want to see you succeed is one of the best ways to improve your emotional wellbeing. Connect with your people, make a new friend or join a social group. Today is all about fostering connection. May 15: Eat healthy Countless studies have proven the link between a healthy diet and good mental health. It’s all about eating high-quality foods with vitamins, minerals and antioxidants to nourish your brain. The best foods for a healthy mind include fatty fish, fruits, leafy greens, nuts and whole grains. May 16: Take a break from social media Social media can be great for staying connected; however, too much can work against your mental health. Commit to taking a break from social media for the day to help yourself reconnect with the world around you. May 17: Make a list of your achievements … so far Recognizing and celebrating your achievements – even small ones – is a great way to boost your mental health. It provides a sense of accomplishment, raises your self-esteem and promotes a positive mindset. List out all the great things you've accomplished so far and give yourself a pat on the back. Go you! May 18: Learn something new Learning a new skill can help improve brain health and memory. It can also be a great way to connect with people, stay active and build a sense of purpose. If you’ve been meaning to learn a new skill but just haven't found the time, today is the day to get started! May 19: Plan a break The Memorial Day long weekend is coming up – what a great time to plan a little break. Whether it’s a staycation at home, a day at the lake or a little getaway to get away, give yourself a break. Spend a day or two focusing on fun, friends, family and relaxation. May 20: Get in the moment It may be difficult in our fast-paced climate to take a beat and live in the moment, but doing so can help you enjoy your life more. It can also increase your understanding of your thoughts, feelings and body. Mindful.org provides a guide to mindfulness as well as 5 Simple Mindfulness Practices for Daily Life. May 21: Declutter It’s amazing how a clean space can help the mind feel more clear. Cleaning, decluttering and organizing can help you focus, ease your stress and give you a good workout! As an added benefit, donating all that stuff you don’t need is another great way to boost your mood. May 22: Go somewhere new This can be as simple as taking a new route on your daily walk or checking out a local cafe you’ve never been to. It’s all about the excitement of discovery, exploration and opening yourself up to new possibilities. May 23: Rest The simplest solutions are often the most overlooked. Resting your mind and body is crucial to maintaining your wellbeing. Make some time to rest today, whether it’s a powernap, sitting quietly in nature, or simply eating your lunch without working. May 24: Prioritize yourself It can feel good and rewarding to make sure others are taken care of, but don’t forget look after yourself as well. This includes prioritizing your wellbeing, needs and goals to ensure you’re in the best position to help those around you. Read more about the benefits of self-care. May 25: Understand your stress Managing stress is key in the journey to better mental health. Understand your stress by identifying triggers and taking steps to minimize them before they become overwhelming. Here are some guides to help you manage stress: Center for Disease Control and Prevention Mayo Clinic World Health Organization May 26: Practice kindness Did you know that being kind to others can release feel-good chemicals in our brains like serotonin, dopamine and oxytocin? There are many easy ways to practice kindness in your everyday life. Here are just a few of our suggestions. And a few more. May 27: Acknowledge your feelings Feeling great today? That’s awesome! Let’s celebrate it. Feeling a bit blue? That’s ok. Let’s work through it. Learn more about how emotion and mental health are intertwined, and how you can boost your mental health by understanding your emotions. May 28: Build your coping skills It’s important to have tools at the ready to help you cope when times get tough. There are many different ways to help you cope. Learn and understand strategies that work for you: Building You Coping Toolbox Develop a Battery of Coping Skills Healthy Coping Skills for Uncomfortable Emotions May 29: Set a routine Routine can build structure in your life and boost your confidence by offering a sense of control. It can also increase your focus and provide a sense of accomplishment. Create a daily routine to tap into these mental health boosting benefits. Don’t forget to work in a few of the mental health tasks from this list to double the positive effects. May 30: Seek help if you need it There’s no shame in asking for help if you or someone you know is feeling overwhelmed. There is no shame in asking for help. It’s so important, we had to say it twice. Please reach out to a family member or friend, consult with your doctor, or explore the resources available locally and nationally: Idaho Department of Health and Welfare Behavioral Health Empower Idaho Idaho Careline Open Counselling Mental Health America Center for Disease Control and Prevention National Institutes of Health May 31: Congratulate yourself! Today is the last day of Mental Health Month! Finish things off by giving yourself a pat on the back! Whether you tried one, two or all of these mental health tasks, you made an effort to improve your wellbeing. That deserves a high five. Now, take what you learned and keep going!