7 Simple Ways to Care for Your Mind in 2026

The new year is a chance to reset and reflect on how we’re feeling—not only physically, but mentally. With advice from the National Institute on Mental Health and Barbra Corcoran, Valley View’s director of behavioral health and licensed clinical social worker, here are some simple tips to boost your mood in 2026.

1. Make time for movement

Lace up those shoes—Just 30 minutes of walking every day can work wonders for your mood and overall health. If that feels like too much, start small and work your way up. Even a walk around the block counts! Try inviting a friend to help you stay motivated.

2. Eat and drink well

A balanced diet and staying hydrated can improve your energy and focus throughout the day. Pay attention to your caffeine and alcohol intake and how they affect your mood. Cutting back can help you feel calmer and have steadier energy.

Free apps like Try Dry can help you track your alcohol intake.

3. Make sleep a priority

Nothing beats a good night’s sleep. Try to keep a steady bedtime routine and get enough hours each night. Turning off screens at night in favor of reading or light stretching can let your brain know that it’s time to rest.

If you’re still struggling, many of our behavioral health providers here at Valley View are trained in cognitive behavioral therapy for insomnia (CBT-I) and can provide support to improve your sleep. The Veterans Affairs CBT-i Coach app is another helpful resource.

4. Take a Break

Give your mind a rest. Explore relaxation and wellness programs or apps, which may incorporate meditation, muscle relaxation or breathing exercises. Seeking out local classes and groups is also a way to build connections within your community.

Local libraries offer a wide variety of free wellness classes and events.

5. Set goals and priorities

Decide what you must do today and what can wait. One technique to consider is behavioral activation, which encourages doing small, simple activities—like a quick walk or a chore—to help build momentum and lift your mood. For some, even a simple to-do list can make it easier to stay focused and on track.

Learn to say “no” to new tasks if you start to feel overwhelmed with the things on your plate. At the end of the day, don’t forget to celebrate what you accomplished.

6.Learn the basics of CBT

Cognitive Behavioral Therapy (CBT) is a powerful tool that teaches us to recognize the connections between thoughts, emotions and behaviors—and how to manage thoughts that aren’t helpful. Check out this short video to learn more.

7. Stay connected

Reach out to friends or family members who can provide emotional support and practical advice when you need it. A brief phone call or text can brighten your day—and theirs.

Did you know? A 2021 study published in JAMA Psychiatry found that when participants received brief phone calls a few times a week, their levels of depression, loneliness and anxiety were “rapidly reduced” compared with people who didn’t receive a call.

As Harvard psychiatrist Robert Waldinger writes, “a few adjustments to our most treasured relationships can have real effects on how we feel, and on how we feel about our lives — a gold mine of vitality that we are not paying attention to.”

Valley View has integrated behavioral health providers at our Women's Health, Pediatric Partners and all primary care clinics. To learn more about accessing Valley View’s behavioral health services, reach out to your Valley View primary care provider at www.vvh.org/services/primary-care.