Mood swings, hangovers, lower backaches, gut health, our threshold to handle stress — everything suddenly starts deteriorating for many people once they touch their 30s. If you’re a 30-something, I’m sure you vividly remember the time when you got this wake-up call from your body and mind, nudging you to slow down and take better care of yourself. The late-night parties, the bottomless cocktail brunches, the cheat meals turning into cheat days and months, the erratic work days — it’s time to say goodbye to all of them. Don’t worry, you can still have a lot of fun in moderation IF you get your life in order and start your healing journey now.

As you navigate through your 30s, you’ll often find yourself juggling various responsibilities—from work and relationships to financial stability and personal growth. Amidst all this, you may neglect your mental health, which can have a significant impact on your overall well-being. Therefore, it’s crucial to prioritize mental health and take proactive steps to nurture it. Here are five simple ways to take care of your mental health in your 30s:

Practice Mindfulness & Meditation

A meditating girl

Mindfulness and meditation are effective techniques to manage stress and anxiety. Take out some time from your busy schedule and practice mindfulness or meditation daily. Even a few minutes of mindful breathing can make a significant difference in your mental state. Journaling your thoughts, taking walks barefoot on the grass, being more aware of the present moment, paying attention to your breath, catching sunsets, spending some no-screen time etc. are some extremely simple ways to practice mindfulness. You don’t always have to close your eyes and chant. Humming while watering your plants or folding your laundry can be meditative too. Try to find comfort in the mundane day-t0-day activities. You can also practice breathwork activities in order to take care of your mind.

Move More

Walking in nature

I’m not telling you to hit the gym and practice HIIT for hours. But do take some time out to include more movement in your life. By now, we all know that mental health and physical health are correlated.  Regular movement can reduce symptoms of depression, anxiety, and stress. Find any movement routine that suits your interests and schedule and stick to it. Remember, small and steady wins the race. So even a 15-minute walk every single day is better than working out for an hour once and then not going to the gym for months at a stretch. Just play some music and dance. Do some stretches. Randomly, take the stairs instead of the elevator every once in a while. It doesn’t have to be elaborate. It just needs to happen every single day.

Try Intuitive Eating

Intuitive Eating - Fruits and Vegetables

What we eat is what we become, you must have heard that several times. But it’s true! Your food habits play a significant role in your mental health. A healthy and balanced way of eating can improve your mood and cognitive functions. It’s usually nice to include fruits, vegetables, whole grains, and lean proteins in your diet to nourish your body and mind. But if you are 30-something and haven’t gotten your blood work done, first do that to figure out what suits you, what causes inflammation or gas, and try to eat accordingly. Pay attention to all the symptoms and what your body tells you.

Also, have you ever heard of intuitive eating? It’s an approach to food and eating that can seriously improve your mental health. The idea is to listen to your body’s signals and eat what you really want, when you’re hungry, and stop when you’re full. By tuning in to your own instincts and ignoring external rules or restrictions, you can start to develop a more positive relationship with food. That means less guilt, shame, and anxiety around eating and a more balanced, sustainable approach to nutrition. And when you feel good about what you’re eating and how you’re taking care of your body, it can have a big impact on your mental well-being. So if you’re looking for a way to boost your mental health and start feeling more in control of your eating habits, give intuitive eating a try!

Build A Support System

A group of friends supporting each other

We all need our cheerleaders, don’t we? It’s essential to have a support system of family, friends, or a therapist who you can reach out to when you feel overwhelmed. Having a safe and supportive space to share your thoughts and feelings can help you manage stress and anxiety. According to the famous book “Ikigai”, people who are part of a community live a longer, healthier life. Conversations, jokes, get-togethers, and outings with our friends and family are very important for our mental health and well-being. So, pick up your phone and arrange for a meetup soon.

Indulge In Self-Care

A diary with self care written on it along with a candle and oil

Practicing self-care is not selfish but rather necessary for your mental well-being. Engage in activities that bring you joy and relaxation, such as reading, listening to music, heading to the spa or even taking a warm bath at home. Make self-care a priority in your daily routine. Actively take out time for it. Gradually this time will become your happy moment which will be enough to support you after a long day or enough to energize you for an awesome day ahead.

By implementing these simple ways, you can take care of your mental health in your 30s and beyond. Prioritizing your mental health can enhance your quality of life and help you lead a fulfilling and balanced life. Remember, it’s never too late to start taking care of yourself!

Also read: 3 Easy Ways To Balance Your Chakras