JULY MENTAL HEALTH TUNE-UPS
Psychology Today, July 2025
Improving mental health doesn’t require an overhaul. Small, intentional shifts in how we think, relate, and care for ourselves can lead to lasting improvements in well-being. This article outlines practical, research-backed strategies for improving mental health across five key areas:
1. Self-Talk
Challenge Negative Thoughts: Use strategies like distanced self-talk (e.g., “You can handle this”) and cognitive reappraisal to reduce emotional reactivity.
Set Rumination Limits: Allow worry time but cap it (e.g., 20 minutes).
Use Compassionate Self-Talk: Replace “I messed up” with constructive framing like “What will I do next time?”
Ground Yourself in the Present: Use affirmations or mindfulness to break anxiety loops.
2. Connection & Support
Strong Relationships Matter: Quality time with supportive people boosts mood and longevity.
Help Others: Acts of kindness benefit your own mental state too (helper’s high).
Make Friends Intentionally: Adult friendships require effort. Assume others will like you—this boosts approachability.
Express Appreciation: New friendships thrive when mutual fondness is communicated.
3. Stress & Conflict Management
Focus on Control: Let go of what you can’t control and redirect energy toward what you can.
Regulate Physical Responses: Use techniques like controlled breathing to manage stress in conflict.
Practice Reflective Listening: Listening deeply—even without agreeing—reduces tension and supports meaningful dialogue.
Use the ROOTS Assessment: Evaluate life satisfaction across five areas (Relationships, Occupation, Ongoing growth, Tasks, Self-care) to spot early signs of burnout or depression.
4. Purpose
Align with Core Values: Identify your top values and ensure your daily life reflects them.
Avoid Purpose Anxiety: Focus on “little-p” purpose—daily meaningful actions—not grand, life-defining missions.
Find Purpose Anchors: Identify energizing activities or values and create routines around them for ongoing motivation.
5. Everyday Habits
Sleep Hygiene: Stick to consistent routines; limit screen time, food, caffeine, and alcohol before bed.
Exercise Regularly: Prioritize movement you enjoy for mental and physical health.
Eat for Brain Health: Favor whole foods, fermented items, magnesium, and polyphenols over processed foods and sugar.
Morning Light Exposure: Get at least 15–30 minutes of daylight after waking.
Stop Multitasking: Task switching harms focus and productivity.
Prioritize Sleep Over Status: Sleep deprivation isn't a badge of honor—it undermines well-being and ethical decision-making.
Bonus: Joy & Zest
Schedule Joy Breaks: Even small moments of joy improve emotional resilience and social connection.
Boost Zest for Life: Engaging enthusiastically—greeting others, reading, giving compliments—can improve mood and even reduce pain.
Add Novelty in Relationships: New experiences shared with a partner can deepen intimacy and revive romance.
Read more here!
https://www.psychologytoday.com/us/articles/202507/30-mental-health-tune-ups
Resource of the Month: HENRY STREET SETTLEMENT
The Henry Street Settlement is a nonprofit social service agency based in the Lower East Side of Manhattan, New York City. Founded in 1893 by Lillian Wald, its mission is to provide comprehensive support to individuals and families, particularly those who are economically disadvantaged.
Key Services and Programs:
Social Services
Homeless shelter and supportive housing
Employment services and job training
Benefits assistance
Mental health counseling
Health Services
Primary and behavioral health care
Services for people with disabilities
Access to insurance and wellness programs
Arts and Education
After-school and summer programs for youth
College prep and tutoring
Arts programs including theater, music, and visual arts at the Abrons Arts Center
Senior Services
Senior centers and home-delivered meals
Case management and recreational programs
Youth Services
Academic and leadership development
Internships and employment readiness
Henry Street Settlement works to improve the lives of New Yorkers through housing, health, education, and the arts, continuing its legacy as a pioneer in social reform and public health.
Henry Street Settlement serves a community that is disproportionately affected by poverty, low educational attainment, unemployment, mental and physical illness, and inadequate access to arts and other forms of self-expression. Our programs seek to uplift every aspect of the individual—and often we touch entire families. Henry Street is there when our community is hurting, and we bring people together for celebration in happy times.
With more than 50 programs, Henry Street’s impact is measured in so many ways. In the broadest terms, we serve more than 50,000 people a year, measured by those who are housed, accepted to college, gainfully employed, who achieve emotional stability, and so much more. Each one of those numbers represents an individual and a deeply complex story. To truly understand the impact of our work, we use both quantitative and qualitative methods, including conducting neighborhood surveys and town halls, individual meetings, and constant monitoring our program efficacy.
https://www.henrystreet.org/
265 Henry Street
NY, NY 10002
212-766-9200
