People often perceive physical and mental health as separate, but this is not the case. Physical and mental health are so intertwined that you can’t have one without the other. For example, according to the Centers for Disease Control and Prevention (CDC), poor mental health is linked to diabetes, heart disease, and stroke. Growing evidence also suggests a link between psychological problems and autoimmune diseases.

With so much at stake, it’s critical to care for your mind just as you would your body, so here are 10 tips for better mental health.

Get regular exercise

Being physically active releases endorphins. Endorphins are hormones that relieve pain, reduce stress and boost mood.

While any type of movement can benefit mental health, certain types of exercise have been shown to be more effective for symptoms like anxiety. For example, yoga teaches you to relax, breathe more slowly, and focus inward. Similarly, vigorous exercise can help overcome dysregulation and restore calm and serenity.

Prioritize sleep

Sleep helps your brain and body recover from life’s demands. Most experts recommend getting seven to nine hours of uninterrupted sleep every night. If you aren’t getting enough sleep, try these tips:

• Establish a regular sleep schedule.
• Avoid caffeine after noon.
• Limit alcohol.
• Shut off electronic devices one hour before bedtime.
• Use a white-noise machine.
• Set your thermostat to 60-68 F.
• Hang blackout curtains.

Honor your boundaries

Boundaries separate your personal space—physically, emotionally, and mentally—from that of others. They define who you are and who you are not, and what you accept and what you don’t. They indicate the degree of privacy, intimacy, freedom, and self-expression you need to feel safe and comfortable in relationships.

When you or someone else violates your boundaries, you may experience negative mental health consequences, such as burnout and resentment. Imagine you had a long day at work. When you get home, you just want to rest. But your partner wants to go out to dinner. You give up your need for free time to please them.

This is an example of violating your own boundaries. Instead of putting your partner’s needs before your own, let them know how you feel and ask directly for what you need. They may be disappointed, and that’s okay. Their feelings are theirs, and yours are yours.

Forge healthy relationships

Stay connected with friends and family. Your loved ones can provide emotional support and practical help when you require it.

Also, be selective about whom you allow into your life. People who don’t respect your boundaries or have a negative attitude can bring you down. Letting go of unhealthy relationships is just as important as holding on to healthy ones.

Practice gratitude

Every day, think of something or someone you’re grateful for. Practicing gratitude can help you balance negative thoughts. These tend to spiral out of control when you struggle with depression, anxiety, or other mental health issues.

You can practice gratitude by journaling, telling a loved one you appreciate them, or meditating.

Meditate

Meditation is a powerful antidote to stress. It helps you disconnect from anxious thoughts and enter a state of calm. Here are the basic steps:

• Eliminate distractions, such as your TV or cellphone.
• Find a comfortable position. You can lie down or sit.
• Close your eyes.
• Breathe slowly and deeply. Think to yourself, “breathe in, breathe out.”
• Focus on your breath. If your mind wanders, bring it back to the present moment and your breathing.
• Continue for five to 10 minutes, even up to 20 minutes.

Be gentle and patient with yourself. Meditation isn’t always easy, but it will get easier, and you will feel more peaceful. Practice is key.

Limit social media

Excessive social media consumption can trap you in a perpetual state of stress. To mitigate the negative effects of social media, try these tips:

• Unfollow people and pages that make you feel stressed or upset.
• Leave your phone in another room when you go to bed.
• Turn off app notifications on your phone.
• Limit your social media use to 30 minutes a day.

Find a hobby

Doing an activity you love can help you feel balanced and fulfilled. It can also help release your mind from stressful thoughts. Hobbies that involve working with your hands are particularly helpful at clearing your mind and keeping you focused on the present. Ideas include:

• Gardening
• Learning a musical instrument
• Coloring or painting
• Cooking
• Woodworking
• Knitting or crocheting

Spend time in nature

Nature has a calming effect on the nervous system. It can improve your mood, reduce stress and anger, and help you relax.

You can reap the mental health benefits of nature by taking a walk in the park, gardening, having a picnic, or gazing at the clouds. Try to be mindful when you’re in nature. Activate your senses by listening to birdsong, feeling the wind on your skin, and observing the sunlight filtering through the leaves.

Try the 5, 4, 3, 2, 1 method

When you’re anxious, focusing on physical experiences can help you feel calm and stay present. Try to quiet your mind using the 5-4-3-2-1 grounding technique. Identify:

• Five things you can see
• Four things you can touch
• Three things you can hear
• Two things you can smell
• One thing you can taste

This process keeps you connected to the present moment instead of letting anxious thoughts distract you.

Your physical health is only as good as your mental health

You know the importance of eating healthy and staying fit, but that won’t get you very far if you neglect your mental health. The next time you find yourself surfing the internet, put down your phone and spend five minutes meditating. Your body and mind will thank you.