How to improve your mental wellbeing

Mental health awareness has come a long way. But the day-to-day reality of looking after our mental health and wellbeing still comes down to a handful of fundamentals. 

For some of us, it’s something we don’t intentionally improve. Not that we don’t care, but when work is super busy, the family needs your help, or you’re simply not in the right headspace, finding balance can be put on the backburner.

The good news? You don't need a complete life overhaul. Small, consistent daily habits for mental health can move the needle more than any one-off wellness retreat (though we're not against those either).

A quick note before we dive in

This article is general in nature and not a substitute for professional advice. If you're experiencing serious distress or persistent mental health concerns, please reach out to a qualified health professional or contact Beyond Blue on 1300 22 4636.

Movement: your brain's best friend

Exercise is one of the best ways to clear your mind – whether you’re chasing that post-workout endorphin high or just trying to get out of your head.

Research published in JAMA Psychiatry found that just 15 minutes of running or an hour of walking daily can reduce the risk of major depression by 26 per cent. Regular physical activity also increases levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of neurons. Essentially, this means movement literally builds a more resilient brain.

You don't need to train like an athlete. A group class, a brisk walk, or a session in the pool counts. Consistency matters far more than intensity.

Sleep: the non-negotiable you keep negotiating

Sleep deprivation actively:

• impairs your emotional regulation 
• increases anxiety, and 
• reduces your capacity to handle stress. 

A study in Nature Human Behaviour confirmed that sleep plays a critical role in emotional processing, and that poor sleep is strongly associated with anxiety and depression.

While genetics, age, and lifestyle all influence what counts as adequate rest, the National Sleep Foundation recommends 7 to 9 hours of sleep as a sufficient amount of snooze time for an adult.

Sleep hygiene that’s worth trying

Consistent sleep and wake time anchors your circadian rhythm. Screen-free wind-downs (even 20 minutes) signal to your nervous system that the day is done. And if your mind tends to race at bedtime, a short breathing practice can help bridge the gap. Our guide to 3 easy breathing exercises to calm your body is a solid place to start.

Mindfulness: presence over perfection

Mindfulness is more than just a trend. It’s the act of maintain calm across your mental, physical, emotional and spiritual wellbeing. Beyond how it makes you feel, it’s also backed by research. And the results? Compelling!

A meta-analysis in JAMA Internal Medicine found that mindfulness meditation programmes showed moderate evidence of improving anxiety, depression, and pain.

Most people assume you need to be naturally calm or spiritually inclined to make it work. You don't. Even five intentional minutes of focused breathing shifts your nervous system out of fight-or-flight - or as this author likes to call it, “battle or skedaddle”. 

If the breathing exercises leave you feeling a bit deflated, try simple body scan meditations (focussing on different parts of your body, from head to toe), yoga, and even a quiet coffee without your phone all count.

Routine: the unsexy secret to mental stability

Routine gets dismissed as boring. But for mental health and wellbeing, predictability is intensely soothing. Structure reduces the cognitive load of decision-making and creates a framework your nervous system can trust.

It's worth noting that what you eat plays a role in how you feel. Stress directly affects appetite and gut function, something we explore in depth in our piece on how stress affects your appetite. Building regular mealtimes into your day is, genuinely, a mental health tip.

Find your version of balance at Virgin Active

If you're looking for a structured way to support your daily habits for mental health, two experiences worth exploring are: 

1. Sound Bath classes: A deeply restorative practice that uses the healing sound frequencies from Crystal Singing Bowls to promote nervous system regulation.
2. Personal Training sessions: Where a dedicated trainer helps you build movement consistency and accountability.

Both are available at Virgin Active clubs across Australia. Because mental health and wellbeing balance is a practice that you don't have to figure out alone.