Evidence suggests there are certain steps you can take to refine your wellbeing and mental health. Trying these things could support you feel much more positive and able to get the most out of life.

1. Track achievement and gratitude with a journal. Include few things you were grateful for and 3 matters you were able to attain each day.

 2. Start your day with the cup of coffee. Coffee consumption is connected to depression lower rates. If you can’t drink coff¬ee as of the caff¬eine, try another good-for-you drink such as green tea. 

 3. Set up a getaway. It could be camping with a trip to the tropics or buds. The act of planning a vacation and having something looking forward to can boost your in general happiness for up to 8 weeks!

 4, Working your strengths. Do something you’re awesome at to build self-confidence, then tackle out a tougher task. 

 5. Keep it cool for the good night’s sleep. The optimal temperature for sleep is between 60 and 67 degrees F.

 6. “You don’t have to see the whole staircase, just take the foremost step.” – Think of something in your life you need to refine, and figure out what you can do to take a simple step in the right direction.

 7. Experiment with a new recipe, pen up a poem, paint or try out a Pinterest project. Creative expression and overall well-being are connected.

 8. Show some love to someone in your lifecycle. Close, quality, relationships are major key for a healthy, happy life.

 9. Boost brainpower by treating yourself to a couple pieces of dark chocolate each few days. The theobromine, flavonoids, and caffeine in chocolate are thought working together to improve mental skills and alertness.

 10. “There is no great agony than bear an untold story inside of you. If you have personal experience with mental illness, share on Twitter, Tumblr and Instagram with #mentalillnessfeelslike. Check out what other individuals are saying here.

13. Take time to laugh. Hang out with a funny buddy, watch a comedy or check out cute videos online. Laughter supports reduce anxiety.

 14. Go off the grid. Leave your smart phone at home for a day and disconnecting from constant alerts, emails, and other interruptions. Spend time doing something good with someone face-to-face.

 15. Dancing around while you do your housework. Not only will you get chores done, but dancing lessens levels of cortisol (the stress hormone), and increase endorphins (the body feel-good chemicals).

 16. Go ahead and yawning. Research suggest that yawn supports cool the brain and improves mental efficiency and alertness.

 17. Relax in the warming bath once a week. Try add on Epsom salts to soothe pains and aches and support boost magnesium levels, which can be depleted by stress.

 18. Has something been bother you? Let it all out…on paper. Pen up about upsetting experiences can lessen symptoms of depression.

 21. Be a tourist in your own city. Often times individuals only explore attractions on trips, but you might be surprised what cool stuff are in your own backyard.

 22. Try prepping your lunches or pick out your clothes for the working week. You’ll save some time in the sunshines and have the sense of control about the week ahead.

 23. Work some omega-3 fatty acids into your diet–they are connected to decreased rates of schizophrenia and depression among their many profits. Fish oil supplements work, but eating your omega-3s in foods such as wild salmon, walnuts and flaxseeds also supports build healthy gut bacteria.

 24. Practice forgiveness – even if it’s just forgiving that individuals who cut you off during your commute. Humans who forgive have better mental health and reporting being more satisfied with their life cycle.

 25. What appear to be calamities are often the fortune sources. Try to explore the silver lining in something kind of cruddy that occured recently.

 26. Feeling stressed? Smile. It might not be the easy thing to do, but smiling do support to lower your calm you down and heart rate.

 27. Send a thanks note – not for the material stuff, but to let someone know why you appreciate them. Written expressions of gratitude are associated to increased happiness.

 28. Do something with family and friends- have a cookout, play a game and go to a park. People are 12 times more likely to feel happy on days that they spend 6-7 hours with family and friends.

30. Do your best to enjoy 15 minutes of sunshine, and apply out sunscreen. Sunlight synthesizes Vit D, which experts believe is the mood elevator.

 31. Anyone who has never made a error has never tried anything new. Try something outside of the comfort zone to make room for excitement and adventure in your life journey.