More and more US adults are dealing with stress, which can lead to mental health problems. In August 2022, more than 32% of US adults reported having symptoms of anxiety or depression in the last 2 weeks.1

Taking breaks throughout the day may help relieve stress, ease tensions, or lessen worry. But we often don’t take breaks. Even 10 minutes is enough to improve your mental health. Let’s commit to taking 10 minutes today to do something for ourselves.
Depressed man sitting at a table with his head in his hands.
More Dealing with Stress

32% of US adults reported anxiety or depression symptoms.
Pie chart showing 32% of US adults who have reported depression or anxiety symptoms in last two weeks
Quick Activities to Improve Your Emotional Well-Being

    Be active—Take a dance break! Lift weights. Do push-ups or sit-ups. Or kick around a soccer ball for a few minutes.
    Close your eyes, take deep breaths, stretch, or meditate.
    Write three things you are grateful for.
    Check in with yourself—take time to ask yourself how you are feeling.
    Laugh! Think of someone who makes you laugh or the last time you laughed so hard you cried.
    Find an inspiring song or quote and write it down (or screenshot it) so you have it nearby.

Connect with Others to Reduce Stress

Having meaningful relationships can create a sense of belonging. A feeling of being cared for, valued, and supported can help us become more resilient.  This is called social connectedness. Connecting with others can help us cope with stress and become more resilient. Here are some ways to reduce stress by connecting with others:

    Reach out to your community, family members, or friends. Talk with someone you trust about your feelings or any concerns.
    Make time for cultural, spiritual, or religious activities.
    Volunteer with organizations that interest you. Giving back to others can help you too.
    Get outside with others, connect with nature, and explore green spaces.

Take Care of Your Body

Staying physically healthy can improve you emotional well-being. Here are some suggestions to better improve your health:

    Get vaccinated for the flu each year. Stay up to date on your COVID-19 vaccines and boosters. Find a COVID-19 vaccine location near you on Vaccines.gov
    Keep up with regular health appointments.
    Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low- or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars. See Healthy Eating Tips.
    Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night.
    Move more and sit less. Every little bit of physical activity helps. Start small and build up to 2 1/2 hours a week. You can break it into smaller amounts of time, such as 20 to 30 minutes a day.
    Limit alcohol intake. Choose not to drink, or drink in moderation on days you drink alcohol. Moderation means having 2 drinks or less a day for men or 1 drink or less for women a day. Find out more at Drink Less, Be Your Best.
    Avoid using illegal drugs or prescription drugs in ways other than prescribed. Don’t take someone else’s prescription. Substance use treatment is available and recovery starts with asking for help.
    Avoid smoking, vaping, and the use of other tobacco products. People can and do quit smoking for good.

Finding What Helps

How Right Now  is a campaign designed to promote and strengthen the emotional well-being and resilience of adults. It offers resources and support for people who feel:

    Afraid
    Angry
    Grieving
    Lonely
    Sad
    Stressed
    Worried
    Unsure or just numb

Information for Specific Groups

    People Seeking Treatment
    Children’s Mental Health
    Adult Mental Health
    Support for Public Health Workers and Health Professionals

References

1. Anxiety and Depression, Household Pulse Survey, 2022.
Need Help? Know Someone Who Does?
988 Suicide and Crisis Lifeline information and links.
Contact the 988 Suicide and Crisis Lifeline if you are experiencing mental health-related distress or are worried about a loved one who may need crisis support.

    Call or text 988
    Chat at 988lifeline.org

Connect with a trained crisis counselor. 988 is confidential, free, and available 24/7/365.

Visit the 988 Suicide and Crisis Lifeline for more information at 988lifeline.org.