Practical strategies for maintaining and improving your mental wellbeing
Mental health, like physical health, requires regular attention and care. Here are science-backed practices that can help support your mental wellbeing in daily life:
Regular meditation practice has been shown to reduce stress, anxiety, and depression while improving focus and emotional regulation.
Try: 5 minutes of focused breathing each morning, gradually increasing the duration.
Exercise releases endorphins, reduces stress hormones, and promotes neuroplasticity, all of which benefit mental health.
Try: A 30-minute walk in nature, dancing to your favorite music, or joining a community sports team.
Positive social relationships are one of the strongest predictors of wellbeing and resilience.
Try: Scheduling regular check-ins with loved ones or joining a group based on shared interests.
Quality sleep is essential for emotional regulation, cognitive function, and overall mental health.
Try: Establishing a consistent sleep schedule and a calming bedtime routine without screens.
Everyone faces difficult periods in life. Having effective coping strategies can help you navigate these challenges while protecting your mental health:
When feeling overwhelmed or anxious, grounding techniques can help bring you back to the present moment.
“The 5-4-3-2-1 Technique: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.”
Learning to identify and accept your emotions without judgment is the first step toward healthy emotional regulation.
“Practice naming your emotions specifically (e.g., not just ‘bad’ but ‘frustrated,’ ‘disappointed,’ or ‘anxious’) and observe how they manifest in your body.”
Setting and maintaining boundaries in relationships is essential for mental wellbeing.
“Remember that ‘No’ is a complete sentence. You don’t need to justify taking care of your mental health.”
Mental health practices that respect and incorporate cultural beliefs and values are often most effective. Here are resources that approach mental wellbeing with cultural sensitivity:
This evidence-based intervention was developed in Zimbabwe and has been adapted for various African contexts. It provides community-based mental health support through trained lay health workers who deliver problem-solving therapy.
Learn more about The Friendship Bench →Strong Minds is an organization that treats depression in women in Africa through group interpersonal psychotherapy. Their culturally adapted approach has shown significant success in Uganda and Zambia.
Explore Strong Minds resources →MHIN is a global community of mental health innovators sharing research, ideas, and resources to promote mental health and improve services. They feature many Africa-focused initiatives and research.
Visit MHIN's Africa innovations page →While self-help strategies are valuable, they are not a substitute for professional care when needed. Consider seeking professional support if:
Our directory includes qualified mental health professionals across Tanzania who provide culturally sensitive, evidence-based care.
Community support can be a valuable complement to professional care and self-help strategies:
An organization dedicated to promoting mental health awareness and reducing stigma in Tanzania.
Works to improve the lives of people with mental illness through a community-based approach.
Many religious institutions offer counseling services and support groups.
Many universities in Tanzania provide mental health services for students and sometimes the wider community.
"Mental health is not a destination, but a process. It's about how you drive, not where you're going." — Noam Shpancer, PhD