First of all, I'm really proud that you're reading this article right now because that means you want to get better and that is really important and brave.

Secondly, you have to know that this change does not happen overnight. It's going to be a long, difficult journey, BUT everday will be a bit easier and in the end it will definitely be worth it! So don't give up, try your best, together we can do this!

These are just a few steps to improve your mental health. They are really small and simple but can make you feel better about yourself:

1. Make a list of things you have to do daily, weekly, monthly or once/twice a year.
Buy yourself a whiteboard or a journal where you can write that down so you don't forget something.
Here are just a few examples:
-clean your room
-do the laundry
-clean your bathroom

a few times a year:
-clean your windows
-clean your closet

These are just a few tips you could do regarding household. It's not always the best work but you'll feel a lot better afterwards and your house will look better.

2.Drink water with lemon right after you wake up. It makes you feel energized and you'll start your day much more awake.

3. Drink enough water throughout the day. I always have my 0.75L water bottle with me so I don't forget to stay hydrated. Try to drink at least 1.5L water per day, it's even better if you can drink 2L+, but don't put yourself under pressure.

4. Shower everyday. Everyone has these days where we just want to lie in bed and watch series or movies, but we won't feel great. Taking a shower makes you happier and you will feel better about yourself.

5. Wash your face after you wake up. It makes you feel much cleaner and you'll feel prettier. Just wash your face with warm water or use a face wash or a face peeling. Use a moisturizing creme.

6. Work out. It doesn't matter if you do an hour workout or just a few minutes, but try to move. Everyone starts small. It's okay if you do only 5 minutes of stretching, you still move your body and that's where you want to make progress.

7. Meditate before you go to sleep. Put on some good meditation-music, sit on the floor and close your eyes. Focuse on your breathing, breathe in, breathe out. Take a few minutes time for that. It will make you feel more relaxed and you'll have a better sleep.

8. Take a bath once in a while. Use some lush bombs or bath oil, and just enjoy this moment. Take at least 30 minutes time for that so you can really relax and get comfortable.

9. Brush your teeth 2 times a day and use dental floss. Everything that makes you feel clean is important to improve your mental health.

10. Make your bed every day. It helps you to get up and do something instead of lying in bed the whole day.

11. Try to eat as healthy as possible. And by that I don't mean that you have to change your diet from one day to another completely. Just take a small step at a time. Try healthier options of a meal, try to make yourself goals you can easily reach.
A few ideas for goals:
- change your portion size. Eat less carbs, eat more veggies. But change it slowly so you don't get cravings.
-Try vegetables you've never tried before. Every week you try a new veggie, maybe you'll like it, and if not, at least you tried something new.
-If you really crave for sugar, try to eat a banana instead of chocolate. Bananas are high in sugar, but they have also vitamins.
-If you really want to eat those cookies, that cake or whatever you want, just try to eat less. Instead of 4 cookies, just take 3. Or cut yourself a smaller piece of cake.

12. Listen to some good music. Choose a great playlist, turn up the volume and feel free to dance. I usually search for summer hits, because they make me exited for sun, warm weather and the smell of flowers everywhere.

13. Talk about it. It's scary first, but it will be so worth it. If you feel down all the time, feel depressed or anxious, talk to a therapist. It's nothing you have to feel embarrassed about it. Many people go there. And you could feel very proud of yourself, because it takes a lot to admit that you have problems and you need help to solve them.
Believe me, visiting a therapist can help so much, just try to be open-minded and use those tipps.

14. Write about your feelings. If you feel down and don't have someone to talk to right now, write everything down. Write it down as a short story, write it down as a poem or just as a few single words. Buy yourself a nice journal you can take with you everywhere you go.


So, these are just a few tipps I try to use to improve my mental health. It's a long journey, but everyday gets better and easier. Right now I'm in such a better, healthier place than I've been even just 6 months before.

I really hope this article will help you and just remember: It does not matter how much you do a day, if only you can do one thing, I'm really proud of you. Take really small but still effective steps and always try to be a better self. And if there are days where you can't get up and do something, just remember that this is okay. It is okay to feel sad, to feel weak.

Please feel free to give me a feedback and you can always write to me. I really want to know if these tipps will help you and I'm exited to hear your story! Tell me how much your mental health already improved.
And if you want to talk to someone, I'm always here to listen and I'll always try to help you. We can do this together.