THE mental health is considered the main current concern when it comes to health for the world population, as shown in the Ipsos Health Service 2024 report. Here in Brazil, the scenario is not very different and 54% of Brazilians consider this to be the biggest health problem today.
In fact, the numbers justify such distress. According to data from the World Health Organization (WHO), the country is home to the largest number of people with anxiety and is the fifth nation with the highest incidence of cases of depression.
Given this perspective, it is worth thinking about strategies that can contribute to improving mental well-being this year.
Actions to maintain mental health
1. Exercise regularly
Mental and physical health are strictly connected. When one is not well, the other is directly impacted. Therefore, taking care of the physical part is essential for keeping the mind up to date, says Sampaio.
It is known, for example, that exercising can reduce the risk of developing anxiety by up to 60%, as shown in research published in the journal Frontiers in Psychiatry. Furthermore, walking, running, yoga, tai chi, aerobics and strength training were as beneficial as therapy in treating depression, according to the study published in the BMJ (British Medical Journal).
2. Have leisure time
According to the psychiatrist, it is extremely important to dedicate time to pleasurable activities. Leisure plays a crucial role in reducing stress levels, helping the individual to relax and disconnect from the pressures of everyday life.
Furthermore, dedicating yourself to moments of pleasure helps to strengthen the perception of self-care, reinforcing the importance of looking at yourself and valuing your own mental and physical health. In this sense, it is worth investing in hobbies, walks (with friends, family or alone), short moments of rest and other activities that spark joy and help relax the mind.
3. Training focus on the present moment
The first step, perhaps, is to learn to focus on the now and not spend too much time, energy and emotions on the past or future. “This is known as mindfulness which sharpens our sense and takes our thoughts away from any distraction unrelated to what we are doing”, says psychiatrist Luiz Sampaio.
There are several ways to achieve such full attention, one of them being mindfulness – a meditation technique created in the 1970s that allows a deep connection with the here and now.
Sampaio also mentions other easily accessible activities, such as fishing. “Especially using a stick, as it is an exercise in which patience is practiced and one learns to wait for opportunities and the right moment to act.”
4. Maintain healthy relationships
Whether friendship, dating or marriage, it is important that relationships are productive for both sides. Otherwise, they add nothing and end up being a source of frustration – which can lead to emotional problems in the medium and long term.
“Sometimes we maintain an unsatisfactory relationship for fear of loneliness. This leads us to maintain a relationship that brings us more suffering than satisfaction”, reflects Sampaio.
When to seek professional help?
As much as such attitudes can contribute to improving mental health, treatment with a psychiatrist or psychologist should not be discarded depending on physical or mental discomfort. “Sadness is part of being human, it is impossible to live without it. However, when this feeling sets in to a degree that interferes significantly or for a very long period of time, harming our daily lives, it is time to seek help”, says Sampaio.
Treatment depends on the individual’s set of symptoms and the specificities of their clinical condition, and can involve psychotherapy sessions, use of medication and, in some cases, hospitalizations and other types of interventions. Finally, it is important to remember that, when neglected, mental illnesses not only harm a person’s mental well-being, but the entire functioning of the organism.
This content was originally published in 4 simple actions to have better mental health in 2025 on the CNN Brasil website.
Source: CNN Brasil

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