Published in partnership with MnFIRE partner, Optum

When people hear the words “mental health,” they often think about mental illness. But mental health is much broader. Like physical health, everyone has mental health, and it plays an important role in our overall well-being. It influences how we think, feel, cope with stress, connect with others and navigate daily life.

Our mental health continuously changes over time and is shaped by our experiences, relationships, culture, values and life circumstances. What supports well-being may look different from person to person and as we age. Still, certain foundations can help support mental health at any stage, including feeling connected to others, having a sense of purpose, recognizing your value, making choices that align with what matters to you and maintaining hope during difficult times. By nurturing these foundations and building healthy habits and support systems, we can strengthen resilience and better navigate life’s bumpy road.

Everyday ways to support your mental health

Supporting your mental health doesn’t have to mean making major life changes. Small, consistent acts of care can make a meaningful difference, such as:

• Getting enough sleep
• Moving your body regularly
• Eating nourishing foods
• Taking time to relax
• Spending time with people who matter to you
• Setting healthy boundaries
• Making time for activities you enjoy
• Asking for help when you need it

These habits won’t remove stress or change daily life obligations and challenges, but prioritized over time, they can help you manage stress, bounce back from setbacks more easily and support your overall well-being.

Knowing when you may need more support

If feelings of stress, disappointment and despair last for weeks or begin to affect your relationships, work, school or daily life, it may be time to reach out for support. Other signs may include changes in sleep or appetite, feeling tired often, having trouble focusing or losing interest in things you usually enjoy. You may find yourself feeling angry or quick-tempered, taking more risks than usual, such as doing things that feel unsafe or unlike you, spending less time with family and friends, or using alcohol or other substances to cope. Noticing when something has changed for you is often the first step toward getting support.

Check in with yourself

One of the simplest ways to support your mental health is to check in with yourself from time to time. Ask yourself:

• How have I been feeling lately?
• Am I getting enough rest?
• What’s been causing me the most stress?
• Have I been making time for the people and activities that matter to me?
• Is there something I need help with?

Sometimes a quick check-in is enough to help you reset. Other times, it may remind you it’s time to lean on someone else.

Support can take many forms

Don’t wait until things feel overwhelming to ask for help. Many mental health concerns are treatable, and getting support can make a meaningful difference.

There isn’t one right approach, and support doesn’t always mean seeing a therapist, although that can be a helpful option for many people. At home, it could look like sharing responsibilities or making time to rest and recharge. At school, support can be found talking with a teacher, counselor, mentor or trusted person or using available well-being resources. At work, you can connect with a manager or trusted colleague.

Digital tools can also be part of your support plan. Apps and online resources, such as the Calm Health, may help you track your mood, practice mindfulness, build healthy habits, manage stress or connect with support. When choosing a tool, look for options from trusted sources and remember that digital tools can complement, but don’t replace, care from a qualified health professional when needed.

Mental health is part of your overall health

Caring for your mental health is a natural part of taking care of yourself. It’s important to know that support can look different for everyone, and you don’t have to figure everything out on your own.

MnFIRE is a source of support

For all active Minnesota firefighters and their family members, MnFIRE provides no-cost mental health support through the Hometown Heroes Assistance Program. Call our 24-hour helpline (888-784-6634) to access counseling sessions or connect with a peer supporter.