6 Simple Steps from CBT to Boost Your Mental Health
For over 75 years May has been Mental Health Awareness month, bringing awareness to the impact mental health has on adults in America, reducing the stigma around mental illness and introducing tools to improve mental health. Everyone has to work towards physical health, and at some point in life everyone experiences illness. It's the same with mental health - it impacts everyone. According to the National Council for Wellbeing who spotlights Mental Health Awareness Month, 1 in 5 Americans struggle with mental illness at some point each year (2025).
Springtime naturally leads people towards reflection, revitalization and behavior change. What a perfect time to build awareness around mental health and implement some fresh routines that encourage mental well being.
Why Mental Health Awareness Matters
Mental health affects thoughts, feelings and behaviors - also known in Cognitive Behavioral Therapy as the Cognitive Triangle. Thoughts influence feelings which influence behavior - a repetitive cycle that impacts mental health. For example, if someone is stuck in negative thought patterns it leads to negative feelings (like anger, loneliness, shame) which could lead to behaviors like withdrawal, conflict or even substance use.
Mental health is also highly linked to physical health. The worse someone’s mental health, the more likely they are to have conditions like a poor immune system, sleep issues and poor exercise and diet (just to name a few). If someone is depressed they are more likely to have loss of appetite, symptoms of insomnia and low energy which leads to less daily movement, all of which then further impact mental health.
Signs It Might Be Time to Check In With Your Mental Health
As part of a spring refresh, let's take stock of mental health. Do you notice some of the following?
Decreased energy or attention span
Often feeling irritable, frustrated or have a “short fuse”
Sleep issues like insomnia or sleeping too much
Feeling overwhelmed, stressed or worried more often than usual
Lack of joy or calm
Withdrawal from social situations or friends and family
These symptoms are all common, but that does not mean you have to deal with them forever. Improving mental wellbeing can greatly improve these symptoms.
How to Take Care of Your Mental Health This May (CBT-Informed Tips)
Notice Your Thoughts and Feelings
Practice identifying your automatic thoughts (do you wake up immediately anxious? Respond to things with negativity?)
Ask “Is this true? Is this thought helpful?”
Replace it with a more helpful thought. Ex: “I can have a good day today”
Focus on Small Behavior Changes
Schedule in enjoyable moments to your day or week (meetings with friends, time for a workout)
Start small (1 workout a week, morning sunshine, a healthy breakfast)
Take advantage of springtime activities (parks, sunshine, social opportunities)
Build a Routine
Focus on the basics of sleep, movement and nutrition
Mood regulation is helped by healthy foods, quality sleep and exercise
Little changes are the goal - not perfection
Build Connection
Spring brings socialization - take time to reconnect
Community is a key indicator of good mental health
Share your goals with a few friends to keep you accountable
Limit Avoidance
Stress wants you to hide - facing fears leads to growth
Gently start to face anxious situations
Start small with simple goals (face one fear at a time)
Practice Self-Compassion
Talk to yourself how you would a friend
Break patterns of self-criticism
Positive self talk leads to confidence
Simple Ways to Participate in Mental Health Awareness Month
Share how you are feeling with your friends, start a conversation around mental health
Share resources with those around you
Check in on someone you care about, ask how they are really doing
Implement self-care
Consider therapy or professional support
Looking for professional support?
The stigma around mental health leads people to keep things bottled up and isolated, but healing comes through sharing and being vulnerable. Our trained clinicians are experts in listening, extending empathy and providing evidence-based tools that improve well-being.
If you want to better your mental health this month, contact us for help.