10 simple tips for your well-being

Strengthen your mental health

Keep your body in motion

Just 30 minutes of movement a day – such as walking, yoga, or strength training – can lower stress hormones and boost feel-good chemicals like endorphins.

Quality sleep

Getting at least 7–9 hours of sleep per night is essential for emotional stability and focus. A consistent evening routine can help you fall asleep more easily.

Mindfulness & meditation

Just 10 minutes of meditation a day can reduce stress, improve focus, and promote inner calm.

Healthy diet

A balanced diet rich in omega-3 fatty acids (e.g., from fish and nuts), B vitamins, and antioxidants supports brain function and mood.

Maintain social connections

People with strong social connections have a 50% lower risk of depression. Spend intentional time with family and friends.

Take digital breaks

Too much social media can increase stress and lead to constant comparison. Try to regularly include screen-free time in your day.

Journaling

Writing down your thoughts helps you process emotions, gain clarity, and cultivate gratitude.

Deep breathing to reduce stress

The 4-7-8 technique (inhale for 4 seconds, hold for 7, exhale for 8) can help reduce anxiety and tension.

Alternatively: 4-7 breathing – inhale for 4 seconds and exhale for 7 seconds. The key is to exhale longer than you inhale.

Encourage hobbies and creativity

Creative activities like painting, music, or cooking help lower stress and increase happiness. Make time to create – it’s good for your mind and mood.