Practices to Boost Your Mental Health at Every Age

Maintaining good mental health is vital for leading a fulfilling life, and the practices that support it can vary depending on your stage of life. Here are some effective strategies to boost your mental well-being at every age:

In Your 30s

Prioritise Self-Care 

In your 30s, life can feel like a whirlwind with career growth, family responsibilities, and personal aspirations. Make self-care a non-negotiable part of your routine. Whether it’s taking time for exercise, mindfulness, or pursuing hobbies, prioritise activities that recharge and rejuvenate you.

Nurture Relationships 

Cultivate meaningful connections with friends, family, and your partner. These relationships provide crucial support and companionship during this busy phase of life.

Set Boundaries 

Learn to say no when necessary and set boundaries to protect your time and energy. Overcommitting can lead to burnout and negatively impact your mental health.

In Your 40s

Maintain Physical Health

As you enter your 40s, prioritise your physical health by adopting a balanced diet, engaging in regular exercise, and getting adequate sleep. Physical well-being lays a strong foundation for mental health.

Stress Management

Juggling career, family, and personal responsibilities can be stressful. Practice stress management techniques such as deep breathing, meditation, or yoga to help you stay calm and centred.

Practice Gratitude

Build a mindset of gratitude by regularly acknowledging and appreciating the positive aspects of your life. Gratitude can foster resilience and boost overall well-being.

In Your 50s

Embrace Change 

Your 50s may bring significant life changes such as empty nesting or career transitions. Embrace these changes as opportunities for growth and adaptation rather than sources of stress.

Stay Socially Active 

Maintain an active social life by staying connected with friends, family, and community groups. Social support is crucial for mental health, especially during transitional phases of life. 

Double the benefits by incorporating physical activities into your social life. Try playing a fun sport with friends, or just going for a walk together. Joining new sports and activities are also a great way to meet new people. 

Find Meaning 

Reflect on your values and life purpose. Engage in activities that align with your passions and beliefs to develop a sense of fulfilment and purpose.

In Your 60s & Beyond

Practice Mindfulness 

Embrace mindfulness practices such as meditation or Tai Chi to stay present and reduce stress. Mindfulness can enhance resilience and promote emotional well-being, particularly in your retirement years.

Keep Learning 

Stay mentally engaged by pursuing lifelong learning opportunities. Whether it’s taking up a new hobby, learning a language, or attending lectures, continued intellectual stimulation can help maintain cognitive function and mental agility.

Prioritise Self-Reflection

Engage in regular self-reflection practices, such as journaling or mindfulness-based exercises, to deepen self-awareness and promote emotional regulation. By exploring your thoughts, emotions, and behaviours, you can gain insight into underlying patterns, triggers, and coping mechanisms, empowering you to effectively manage and enhance your mental well-being.

Seek Support

If you’re experiencing mental health challenges, don’t hesitate to seek professional help. Therapy, counselling, or support groups can provide valuable guidance and support during this stage of life. You are never alone in life and asking for help does not make you weak. There is never any shame in reaching out. 

By incorporating these practices into your life at every age, you can nurture your mental health and well-being, leading to a more fulfilling and balanced life journey. Remember, prioritising self-care and seeking support when needed are essential steps towards maintaining optimal mental health throughout the various stages of adulthood.


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