Recently, I had a conversation with a friend who had been struggling with depression. But now, she’s in a much better place—not because things just changed over time, but because she took action. She made choices that shifted her momentum, and as we reflected on what made the biggest difference, a few key strategies stood out.
Most people go through phases of feeling stuck, mentally drained, or disconnected at some point. But certain fundamentals consistently help shift things for the better.
1. Prioritize Core Needs First
When things feel off mentally, the first place to check is the body.
It’s easy to underestimate how much physical health impacts mental well-being. If the body is exhausted, dehydrated, and running on poor sleep, the mind is already working against you.
The number one priority? Sleep.
We can go weeks without food, days without water—but a single night of bad sleep can derail focus, mood, and resilience.
Beyond sleep, five core needs consistently impact mental clarity and emotional stability:
- Hydration – The brain is 75% water. Dehydration magnifies stress, lowers energy, and makes everything feel harder.
- Food – Whole foods, protein, fiber. Eating well stabilizes energy and mental clarity. Junk food crashes amplify negative emotions.
- Movement & Exercise – Physical movement is medicine. Running clears the mind, lifting weights builds energy and discipline, and even a short walk helps shift perspective.
- Rest & Meditation – Just 5 minutes of stillness can reset the mind and break mental spirals.
- Social Connection – Being around people grounds perspective, builds resilience, and shifts focus outward.
This isn’t about forcing strict routines—it’s about recognizing how much easier everything feels when basic needs are met.
If nothing else, start here. Small improvements compound over time.
2. Get Support Early (Without Shame)
For years, many people (including my friend) believed, “I should be able to handle this on my own.”
But mental health works just like physical health—ignoring a small problem makes it grow. If you break a bone, you don’t wait for it to heal the wrong way before seeing a doctor. The earlier you address an issue, the easier it is to recover.
A major hurdle is often taking the first step. The mind plays tricks, saying “it’s not bad enough yet” or “this is just how I am.” That kind of thinking keeps people stuck for months or years.
Some ways to break the cycle:
- Talk to someone you trust – A friend, mentor, or someone who actually listens can shift your entire perspective.
- Seek professional support – Therapy or coaching can provide strategies and insights you didn’t even know existed. Even one session can help.
- Be mindful of online spaces – Some communities are great, but others reinforce negative identity loops. Choose spaces that encourage growth, not just venting.
A good test: If someone you care about was struggling, would you tell them to deal with it alone? Probably not. So why hold yourself to a different standard?
Getting help isn’t weakness. It’s strategy.
3. Move from Stagnation to Action
This one is huge.
When you’re in a difficult phase, it’s easy to believe:
- “This is just how I am.”
- “This runs in my family.”
- “Nothing will ever change.”
And yes, some struggles take time. But the mind is adaptable, and even small changes in action can shift long-term patterns.
A helpful way to reframe:
• Instead of “I feel stuck.” → Ask “What’s one thing I can do today to feel 1% better?”
• Instead of “This is just my personality.” → Ask “What choices do I have that I didn’t see before?”
Momentum matters. Taking action—no matter how small—breaks cycles of passivity.
Quick Recap: What Actually Helps?
- Meet core needs first → Sleep, hydration, movement, nutrition, and social connection.
- Get support early → Talk to someone, seek professional help, and choose growth-oriented spaces.
- Shift from passive to active thinking → Even tiny actions build momentum and shift long-term patterns.