What is Positive Mental Health and How to Achieve It?

 

When we think about health, we often focus on physical well-being—eating right, exercising, and avoiding illness. But mental health is just as important, and what many don’t realize is that it’s not just about surviving or “getting by.” It’s about thriving. Positive mental health isn’t simply the absence of mental illness; it’s about feeling good, functioning well, and having a sense of purpose. It’s a state where you’re mentally resilient, emotionally balanced, and equipped to handle the ups and downs of life.

Having positive mental health is more than just staying “sane” or managing stress. It’s about feeling fulfilled, having the ability to cope with challenges, and experiencing joy and meaning in life. In my journey of prioritizing mental well-being, I’ve learned that achieving positive mental health isn’t a one-size-fits-all thing—it's a personal, ongoing process. But trust me, it’s possible, and it’s worth the effort.

What Exactly Is Positive Mental Health?

Positive mental health means having a strong and stable mental state that allows you to lead a fulfilling life, no matter what challenges or obstacles come your way. People with positive mental health generally:

• Feel good about themselves: They have a strong sense of self-worth and confidence, even when things don’t go perfectly.
• Have strong relationships: Positive mental health helps you connect with others, build friendships, and maintain meaningful social ties.
• Can manage stress: Life’s stressful moments don’t overwhelm them. They can use healthy coping strategies to handle tough situations.
• Feel purpose and motivation: They engage in activities that give their life meaning, whether that’s work, hobbies, or personal goals.
• Experience emotional balance: They’re able to experience a range of emotions but don’t let negative feelings rule their lives. They also know how to bounce back from setbacks.

I’ll admit, there was a time when I didn’t always prioritize my mental health. I got caught up in the day-to-day grind, constantly dealing with stress, and pushing aside my emotional needs. But I quickly realized that you can’t pour from an empty cup—your mental well-being is just as important as everything else. So, let’s explore how you can achieve and maintain positive mental health.

1. Practice Self-Awareness

Self-awareness is a crucial starting point for understanding and managing your mental health. It’s all about paying attention to your emotions, thoughts, and behaviors. This involves regularly checking in with yourself: How are you feeling today? Are you stressed? Happy? Overwhelmed?

When I first started being more self-aware, I realized that I was letting my work stress spill over into my personal life. I wasn’t consciously noticing when I was getting anxious or feeling exhausted. But once I started paying attention to my feelings and recognizing signs of burnout, I could take proactive steps to manage it.

A simple way to build self-awareness is by journaling your thoughts or emotions regularly. Ask yourself: What’s going well today? What challenges are you facing? Doing this practice can help you spot patterns in your mood and behavior, which can guide you in making positive changes.

Tip: Take 5-10 minutes each day to reflect on your emotions or thoughts. Apps like Daylio or even old-fashioned paper journals can be a great tool for this!

2. Build Healthy Relationships

Having a strong support system is a key factor in positive mental health. Whether it’s family, friends, or coworkers, healthy relationships provide comfort, love, and support when you need it the most. Personally, I’ve learned that surrounding myself with positive, supportive people can make all the difference in my emotional well-being.

Positive relationships can help you cope with stress and boost your mood. When you have people to confide in, it eases feelings of isolation and loneliness. And those meaningful connections can help you see things from a different perspective, which is invaluable when you’re dealing with tough situations.

But remember, it’s important to nurture these relationships as well. It’s not just about having people around you—it’s about actively working on maintaining those connections. Make time for people who lift you up, who you can rely on, and who encourage your personal growth.

Tip: Make an effort to spend time with friends or family who make you feel good about yourself. Quality is often more important than quantity when it comes to relationships.

3. Stay Physically Active

It might sound like a no-brainer, but physical activity is deeply connected to mental health. When you exercise, your body releases endorphins, which are chemicals that make you feel good. Plus, regular physical activity can help reduce stress, anxiety, and depression—something I can vouch for personally.

I used to underestimate how much even a small amount of exercise could impact my mood. But now, I make it a point to go for a walk or do some yoga daily, even if it’s just for 15-20 minutes. It clears my head, reduces stress, and gives me a sense of accomplishment.

Whether it’s yoga, running, dancing, or a simple walk outside, find an activity that you enjoy. Don’t get too caught up in “getting fit”—just focus on how it makes you feel mentally.

Tip: Find a form of physical activity that feels fun for you. Try a new workout routine or even take a dance class—movement doesn’t have to feel like a task!

4. Cultivate Mindfulness and Relaxation

Mindfulness, the practice of being fully present and aware of the moment, has been a game-changer for me when it comes to managing stress. I used to worry endlessly about what could go wrong tomorrow, but mindfulness taught me to focus on the “now,” rather than obsessing over the past or future.

Mindfulness practices like meditation, deep breathing, or even mindful walking can help calm your mind, reduce anxiety, and foster positive mental health. For me, a short morning meditation or taking a few minutes to focus on my breath when I feel anxious has worked wonders.

Relaxation techniques like progressive muscle relaxation or guided imagery are also great ways to release built-up tension. Taking a few moments each day to unwind can really help reset your mental state.

Tip: Start with just 5 minutes of mindful breathing or meditation in the morning or before bed. Apps like Headspace or Calm can help guide you through exercises.

5. Sleep Well

It’s impossible to have positive mental health if you’re not getting enough sleep. Trust me, I learned this the hard way. There were times when I would stay up late working or scrolling through social media, only to wake up feeling groggy and irritable the next day. It quickly became clear that I wasn’t giving my brain the rest it needed.

Sleep plays a vital role in emotional regulation and mental resilience. When you sleep well, your brain has time to recover and process emotions, which helps you better manage stress and stay mentally balanced.

I found that sticking to a sleep routine—going to bed and waking up at the same time every day—helped improve my sleep quality. Avoiding screens an hour before bed and creating a calm environment also made a big difference.

Tip: Prioritize sleep by establishing a bedtime routine. Aim for 7-9 hours of quality sleep per night, and avoid caffeine or heavy meals before bedtime.

6. Practice Gratitude

Gratitude is a powerful tool for shifting your mindset from what’s going wrong in your life to what’s going right. By regularly practicing gratitude, you can increase your overall happiness and well-being.

I started writing down three things I was grateful for each day, no matter how small. Sometimes, it was something simple like a good cup of coffee or a kind word from a friend. Other days, it was bigger things like achieving a personal goal or feeling healthy. Over time, I found that focusing on the positives made a big difference in my outlook.

Tip: Take a moment each day to list a few things you’re grateful for. It’s a simple habit that can have a profound impact on your mental health.

7. Seek Help When Needed

Lastly, it’s important to acknowledge that sometimes, despite our best efforts, we need help. Seeking professional support is a crucial part of maintaining positive mental health, especially when things get tough.

Whether it’s therapy, counseling, or even talking to a trusted friend, reaching out for help is not a sign of weakness—it’s a sign of strength. I’ve found that having a professional to talk to during difficult times has been incredibly helpful in keeping me grounded and learning new ways to cope with life’s challenges.

Tip: If you’re feeling overwhelmed, don’t hesitate to seek support from a therapist or counselor. It’s okay to ask for help—it’s a crucial part of taking care of your mental health.

Conclusion

Achieving positive mental health is a journey that takes time and effort. It’s not about being “perfect” all the time; it’s about creating a mental environment where you can thrive, cope with challenges, and lead a fulfilling life. By practicing self-awareness, building strong relationships, staying active, practicing mindfulness, sleeping well, and embracing gratitude, you can make positive mental health a reality.

Remember, it’s okay to take small steps, and it’s okay to have setbacks. What matters is that you’re committed to caring for your mental well-being. It might not always be easy, but it’s always worth it. Start small, and before you know it, you’ll notice positive changes in how you feel mentally, emotionally, and physically.