Mental health is built and maintained, like a house. The blocks here are small, evidence-based self-care habits. They are not treatment, and they never replace a professional. If you are struggling, reaching out is the strongest block there is.
Anchor method
Community support with our partner UCA WAVES
Tips help, and people help more. Our partner UCA WAVES offers mental health education, one-on-one support sessions, and bilingual peer support.
Support tends to work better when it is close to home and in a language you're comfortable with. UCA WAVES (Wellness, Advocacy, Voices, Education, Support) is a nonprofit and our community partner. Its programs focus on mental health education and peer support.
Method
Mental Health First Aid (MHFA): UCA WAVES runs monthly MHFA training sessions, where you learn how to help prevent or respond to a mental health crisis.
Strong Minds: 10 one-on-one sessions in a safe, confidential space with a trained Community Mental Health Worker, focused on practical tools for stress and mood.
WAVES Village: a bilingual peer-support community on WeChat, run by trained volunteers who focus on listening without judgment.
WAVES Makers: high school students and young professionals who lead peer support, education, and outreach for young people.
Program details, schedules, and eligibility are set by UCA WAVES, so check their website. These programs are not a crisis service. In a crisis, call or text 988 (US) or 9-8-8 (Canada).
In a brain-imaging study at UCLA, Lieberman et al. (2007) found that putting feelings into words (affect labeling) was linked to lower activity in the amygdala, a region involved in emotional responses.
Method
Pause and notice the feeling.
Say or write: "I notice I feel ___ because ___."
Be specific. "Frustrated" or "worried" beats "bad".
The CDC recommends that adults get 7 or more hours of sleep per night. Its guidance for better sleep starts with being consistent: going to bed and getting up at the same time each day, including weekends.
Method
Pick one wake-up time and keep it every day, weekends included.
Count back 7 to 8 hours for your target bedtime.
Keep the bedroom dark, quiet, and cool, and keep devices out of reach.
A 2024 systematic review and network meta-analysis in The BMJ (Noetel et al.) found that exercise, including walking or jogging, yoga, and strength training, was linked to meaningful reductions in depression symptoms. The WHO recommends adults get 150 to 300 minutes of moderate activity a week.
Method
Start smaller than you think: a 10-minute walk counts.
Pick the form you'll actually repeat, not the "best" one.
Attach it to a fixed time, like right after lunch.
Self-care habits help, but they are not enough for everyone, and that is not a failure. The US National Institute of Mental Health advises seeking professional help for severe or distressing symptoms that have lasted 2 weeks or more, such as trouble sleeping, losing interest in things you usually enjoy, or being unable to do usual tasks.
Method
Talk to your family doctor or a licensed mental health professional.
If you are in crisis, call or text 988 in the US (988 Suicide & Crisis Lifeline) or 9-8-8 in Canada.
If there is immediate danger, call your local emergency number.