In Your 30s? Here’s How You Can Be Mentally Healthy

Are you in your 30’s? Anybody over 30 years old has probably thought a lot about what they want out of their thirties. 

The decades ahead promise to be even more exciting than the last 30 have been, and as a result, you’re feeling more and more eager to explore uncharted territory. 

The problem is that there are so many different factors that can alter how healthy and happy you feel in your thirties.

If you haven’t already, you might wonder if it’s time to start thinking about building up some form of mental health support in your thirties. 

After all, it takes a lot of self-awareness and emotional regulation to get through each day. 

Once again, there are plenty of great things about being in your twenties: it is often an exciting, optimistic time in our lives that allows us to experience all the possibilities we have ahead of us. 

If you feel like you could use a little help in your 30s, read on!

Schedule an Annual Physical in Your 30’s

The first step to take if you want to be mentally healthy in your thirties is to schedule an annual physical. 

Regardless of how much care you put into yourself or how hard you work out in the gym, getting a yearly check-up is essential. 

It doesn’t matter how healthy you are; sometimes, things can go unnoticed until something goes wrong, and you never know what could happen. 

You might not have time for a yearly physical right now, but it will always be worth the effort when you’re older. 

The physical is just one step in a longer health regimen that should include other steps like exercising, eating well, and staying hydrated.

Be Mindful of Your Mental Health

It can be easy to put mental health at the bottom of your list when you’re busy and caught up with other life struggles. 

It is important, however, to make sure that you are taking care of yourself mentally. 

The only way to ensure your mental health is in top shape is by staying mindful daily. 

This means thinking about your actions and how they might affect your mental state. 

For example, if you find yourself constantly using social media compulsively or feeling angry all day long, it’s time to start taking action and doing something different–because the alternative is not so great.

Pick a Primary Care Provider You are Comfortable With

One of the best ways to be healthy in your thirties is to find a primary care doctor you are comfortable with.

Think about the doctors you’ve seen in the past and whether there is anything that might have bothered you. 

If so, ask them if they would be willing to work with you one-on-one for a visit or two. 

You don’t need to wait until you get sick, either. 

It can be hard to take time out of your busy schedule for something like this, but it will make all the difference when you finally feel sick enough to see a doctor and get proper treatment. 

Another great way to stay mentally healthy in your thirties is by setting aside time each day to focus on yourself. 

You might want to try meditation or taking short breaks throughout the day where you remove yourself from technology and focus on what matters most to you. 

When it comes down to it, knowing how important mental health makes it easy for people in their twenties or thirties to work at cultivating their mental stability every single day.

Don’t Skip Screenings

It is important to think about and plan for your mental health in your thirties. 

To ensure you can stay mentally healthy, you must not skip screenings. 

You should start thinking about a screening process as soon as you turn 30, or even earlier if you feel certain circumstances make it necessary to take care of yourself sooner. 

A screening process is a fun and interesting way to get to know yourself better. 

It can also be an educational experience if you do it with a friend, family member, or physician who can help you understand how your emotions work and how they develop over time. 

A screening process might involve talking through situations that have triggered various emotions in the past so that later on, they will feel less intense and easier to handle when those same triggers come up again. 

After taking a screening process and getting a baseline understanding of who you are and how your emotions work, getting in touch with someone who can help provide support during difficult times becomes incredibly valuable. 

It’s never too early or too late for this; plenty of people out there would be happy to lend an ear and their knowledge at any time, day or night.

Be Physically Active

This is the time to make sure that you’re staying physically active

Regular exercise can help improve your mood by releasing endorphins and reducing stress. 

If there are specific activities that you enjoy, set up a routine for yourself. 

Exercise also releases natural serotonin while improving mood and giving you a sense of accomplishment. 

It’s an excellent way to manage stress and improve physical health, among other benefits.

Eat Nutritious Meals

If you’re feeling the pressure of constantly taking on more work, it can be tempting to turn to unhealthy coping mechanisms. 

One of the most common responses people use when stressed is eating poorly. 

When feeling overwhelmed and rushed, it can be difficult to make healthy choices to help us feel better. 

The first step to overcoming this struggle is learning how to eat healthily.

Eating well means avoiding processed foods as much as possible, opting for complex carbs like brown rice or quinoa instead of processed grains like white bread or white pasta, and filling up on fruits rather than sugary snacks like cookies. 

Drinking in moderation also helps with stress management. 

Alcoholic beverages are a great way to relax after a hard day, but drinking too much alcohol can lead people into a cycle of addiction. 

Instead of following your urges for alcohol, try drinking in moderation and ensuring that your body has enough water throughout the day, so you don’t get dehydrated. 

You might also want to avoid drinking alcohol near bedtime if you have trouble sleeping at night (which many people do). 

Determine Your Release Valve

You might find it hard to have a productive day without an outlet, something to help you decompress. 

That’s where the idea of your release valve comes into play. 

A release valve is a coping mechanism that allows people to feel a sense of control in situations they don’t feel like they have power over. 

It can be as simple as watching TV or reading a book, or even meditating, but it has to be something that brings you peace and happiness when you need it most. 

You might have an idea of your release valve, but maybe it needs some work. 

Maybe you struggle with anxiety and need someone to support you when those things hit hard–that’s where therapy comes in handy. 

If you’re thinking about getting therapy, make sure to find someone who specializes in working with your specific struggles and not just some random therapist. 

Otherwise, you could feel like therapy is giving you platitudes instead of helping with the problem.

Give Up Smoking

Quitting smoking is one of the most important things you can do to be mentally healthy in your thirties.

Smoking is the leading cause of preventable death in the United States. 

It can negatively impact your physical health and has increased a person’s risk for heart disease, stroke, lung cancer, and more. 

If you want to live a long and healthy life, quitting smoking is a great start.

Get Sufficient Rest

If you’re feeling particularly overwhelmed and unable to cope with the fast-paced lifestyle we often lead in our thirties, it might be time to consider getting enough rest. 

Getting enough sleep and managing stress is important to feel as healthy as possible. 

If you want to be able to think clearly and even catch a nap when you need one, you must ensure that you get sufficient rest every day. 

Another way to boost your mental health is by managing your stress level. 

One great way of doing this is through meditation or other relaxation methods. 

For example, if you feel particularly anxious during the day, try taking a walk outside or focusing on a calming activity like reading or sculpting while you wait for the anxiety to subside.

Get Ample Rest

While it’s not a cure-all for all your problems, spending time in nature can help you keep your stress levels down. 

It’s a great way to clear your mind and get back in touch with yourself. 

There are plenty of health benefits as well. 

The fresh air will help you breathe better, and the exercise you get from walking in nature will also help you stay healthy.

Get Your Loved Ones Involved

One way to be mentally healthy in your thirties is to involve your loved ones. 

Even if you don’t think you need it, it can be helpful for someone else to know about your mental health. 

If a family member or close friend knows that you might need some help, they will be able to point out the signs earlier so that you can take care of yourself before things start getting worse.


When you reach your 30s, a lot of things can change. To ensure you can keep up with all the changes, you must take better care of yourself. The tips we have outlined above should help you achieve your objectives and can help ensure you stay in peak shape even in your 30s.

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