5 ways to take care of your mental health in the modern era: Exercise, get enough rest, eat well, take vitamins, and practice meditation.

Some days, I'm just exhausted when I wake up. Work, studies, expenses, news, expectations, and the nonstop messages keep popping up; my brain barely has time to breathe.

Mental health is therefore not a distant issue, and it's not something you should wait until things are "bad" before taking care of them. Taking care of your mental health can be done every day with basic, tangible methods such as physical exercise, getting enough sleep, eating well, choosing supplements wisely, and practicing meditation.

This article explores five practical methods suitable for the daily lives of students, working professionals, and those who want to start taking care of themselves without pressure.

1. Exercise to help your mind relieve stress.

Exercise is not just good for your physique; it also improves your brain and mood. When your body moves, the nervous system releases tension, muscles relax, the heart pumps blood more efficiently, and the body has the opportunity to release chemicals associated with happiness and relaxation.

You don't have to start with intense workouts, you don't need to go to the gym every day, and you don't need expensive equipment . Consistency is key, rather than intensity.

There are many simple ways to get started right away.

• Take a brisk walk for 10 to 20 minutes after work or school.

• 5 minutes of morning stretching.

• I take the stairs instead of the elevator on some days.

• Dance along to 2 or 3 of your favorite songs.

• Enjoy a leisurely bike ride on your day off.

• Do some easy yoga poses before bed.

  
  

If you feel so emotionally exhausted that you don't want to do anything, set a goal as small as possible, such as putting on your shoes and walking in front of your house for 5 minutes. That's enough. When you can do that, your body will start to feel that "you still have some control." This feeling is very helpful in boosting your morale.

For those who sit for long periods throughout the day, try this simple rule: every hour, get up and move around for 2 to 3 minutes. Walk around, get some water, rotate your shoulders, stretch your neck, and stretch your back. This helps reduce body tension, which is often unconsciously linked to stress.

If you don't have time, use the "short but effective" principle: 10 minutes a day is better than waiting for a free day and never starting.

2. Get enough rest, because your brain needs time to repair itself.

Sleep is the foundation of mental health. If you get insufficient sleep for several consecutive days, your mood will be volatile, your concentration will decrease, your tolerance will be lower, and even small things may feel more overwhelming than usual.

Many people think that relaxation means lying in bed while scrolling through their phones, but the brain isn't getting a full rest. The light from the screen, the constant influx of news and messages keeps the brain alert, even though the body is lying still.

Quality sleep starts with a bedtime routine. Try this:

• Set a bedtime and wake-up time that is approximately the same every day.

• Avoid caffeine in the late afternoon or evening.

• Reduce screen brightness 30 to 60 minutes before bedtime.

• Make the room dark, quiet, and cool.

• Use your bed for sleeping, not for working or eating.

• If you're overthinking, write down your worries before bed.

  
  

Another helpful technique is to clearly "close the day" by asking yourself three short questions.

1. What did you accomplish today?

2. What's the first thing I need to do tomorrow?

3. What can we leave out for now?

   
   

Writing things down helps reduce overthinking; your brain doesn't have to try to remember everything all night.

If you can't sleep, don't force yourself to stare at the clock, as this will only increase stress. Try getting up and sitting in a dimly lit area, reading a light book, or practicing slow breathing, then return to bed when you start to feel sleepy.

Dealing with mental health issues often starts with basic things like this: when the body is rested, the mind has the strength to cope with difficult situations better.

3. Use supplements wisely, not just because it's trendy.

Dietary supplements can help replenish certain nutrients that the body may not be getting enough of, but they are not medications for mental illnesses and should not be used as a substitute for regular meals, sleep, or consulting a professional.

Certain nutrients play a role in the nervous system and emotions, such as:

If you suspect you have a vitamin or mineral deficiency, you should get a health checkup or talk to a doctor, pharmacist, or dietitian, especially if you have a pre-existing condition, are taking regular medication, are pregnant, breastfeeding, or have problems with your liver, kidneys, or blood system.

Read labels carefully, check daily dosages, and avoid taking too many different vitamins in excess. Some vitamins, if taken in excess, can have harmful effects.

The simple principle is to use supplements to “supplement,” not “replace,” a healthy daily life. If you suffer from sleep deprivation, irregular eating habits, and accumulated stress daily, supplements alone offer very limited help.

4. Make it easy to choose foods that are good for your mental health every day.

Food affects energy, concentration, sleep, and mood. Eating excessively sweet or fatty foods, or frequently skipping meals, can lead to fluctuating energy levels, intense hunger, irritability, and poor decision-making.

You don't need to eat clean every meal; simply balancing your plate can help.

A meal should have these main ingredients.

• Rice or complex carbohydrates such as brown rice, riceberry rice, sweet potatoes, and whole wheat bread.

• Protein sources include eggs, fish, chicken, tofu, beans, and lean meat.

• At least half a plate should be filled with a variety of colorful vegetables.

• Healthy fats, such as those found in avocados, nuts, sesame seeds, and olive oil, should be consumed in moderation.

• Drink enough water throughout the day.

  
  

Examples of menu items that are easily found in Thailand.

• Brown rice with grilled fish, boiled egg, and blanched vegetables.

• Brown rice porridge with egg and mushrooms.

• Sukiyaki with extra vegetables; choose lean protein.

• Tofu and minced pork soup with rice

• Fried rice with egg, added vegetables, and less oil.

• Tuna salad or boiled egg salad, served with bite-sized portions of rice.

• Plain yogurt with banana and a few nuts.

  
  

The key is to avoid letting yourself get too hungry. If you know you'll be studying or working for a long time, prepare a filling snack such as a banana, hard-boiled egg, unsweetened nuts, or plain yogurt. These kinds of snacks help reduce the chances of overeating sugary foods due to excessive hunger.

Coffee and sugary drinks are also important. Caffeine helps you stay awake, but drinking too much or in the evening can interfere with sleep. Sugary drinks provide a quick boost, but energy levels drop just as quickly. Try gradually reducing the sweetness or alternating with a glass of water in some drinks.

Remember this : Eat to power your brain, not to restrict yourself from everything. Flexibility helps you last longer.

In real life, taking care of your mental health is often a combination of exercise, diet, rest, meditation, and knowing when to ask for help. You don't have to do everything perfectly in one day; just start improving one area at a time.

5. Practice meditation to stop your mind from chasing after every thought.

Meditation doesn't mean sitting still for long periods or being completely free from thought. Thoughts are normal. The goal is to be aware of when you're thinking, worrying, or feeling tense, and then gently bring yourself back to your breath or the task at hand.

Meditation helps us create a space between "what is happening" and "our response." For example, before responding to a message in frustration, we might take a breath and choose our words better. Before dwelling on the past all night, we might become aware that our mind is starting to drag us further away.

Let's start with something very simple like this.

1. Sit in a comfortable position; don't straighten your back too much or get tense.

2. You can place your feet on the floor or cross-legged.

3. Close your eyes or look down.

4. Breathe in and out normally.

5. Pay attention to your breathing through your nose, chest, or abdomen.

6. If your mind wanders, acknowledge it, and then return to your breath.

7. 3 to 5 minutes is enough.

   
   

If you feel uncomfortable sitting, try meditating while walking. Walk slowly and be aware of the sensations in your feet as they touch the ground, and breathe along. It doesn't have to be anything extraordinary; just be mindful of each step you take.

Another method is rhythmic breathing exercises.

• Breathe in slowly, counting from 1 to 4.

• Hold it in gently and count to 2.

• Exhale slowly, counting from 1 to 6.

• Repeat 5 times.

  
  

Taking a long, deep breath signals the body to relax, which is useful before an exam, a meeting, before bed, or after an emotionally draining event.

Meditation is not a competition. A day with a lot of distractions doesn't mean failure; it means you're seeing the distractions more clearly. That's part of the practice.

If you want to start today, choose just one thing first. You don't need to change your entire life at once.

It could start with a 10-minute walk after dinner, turning off screens 30 minutes before bed, adding eggs or vegetables to breakfast, drinking water instead of sugary drinks, or practicing five breathing exercises before bed. Small things that can be repeated are more valuable than big intentions that can only be achieved in one day.

Mental health needs care just like physical health. It's okay to have good days and tough days. If you can't handle it on a particular day, take a break and try again with the next meal, the next night, or the next morning.

A strong mind doesn't mean being free from stress, but rather having the tools to get through tough days one step at a time.