Many Americans are affected by mental health conditions, such as depression or anxiety. Your health care provider will help you make a treatment plan. You can also take these wellness steps. They can help you gain a sense of control and might help your treatment succeed.

Exercise your options

Regular physical activity can have a mood-boosting effect by increasing levels of endorphins, which are feel-good brain chemicals. For maximum mental health benefits, seek out activities you enjoy, even if it's just dancing to your favorite music or playing fetch with a dog. Aim for 30 minutes of activity on most days.

Take medication regularly, as directed

Some medicines can take time to work. Don't stop taking a medication without talking with your provider, even if you feel better. If you have concerns about a medication, talk to your provider so you can work together to adjust the amount or find a substitute.

Connect with others

Our brains crave companionship. Meeting up with another friendly face in person, whether it's meeting someone for coffee or walking your dogs together, can help you feel better.

Fuel your brain

A healthy diet can help improve the way you think and feel. Mood-boosters include leafy greens, beans and fresh fruit. They also include foods rich in healthy fats, such as salmon and tuna, walnuts, almonds, cashews, peanuts, and avocados. Avoid or cut down on sugary snacks, alcohol, caffeine and fried foods.

Make sleep a priority

Your brain needs sleep to recharge. Aim for seven to nine hours of shut-eye each night. To set the stage, power down your electronic devices an hour or so before bedtime and postpone important discussions or brainstorming until tomorrow. Relax by reading by a soft light, taking a warm bath or listening to soothing music before bed.

To find a primary or mental health provider, please visit our Primary Care or Mental Health page.

Sources: Helpguide.org; U.S. Department of Health & Human Services