3 Ways to Take Care of Your Mental Health
By Gabrielle Milani, MPH, R-DMT, LCAT
Executive Director, Lukin Center for Psychotherapy
Life can feel overwhelming, especially when you're balancing school, friendships, family, activities, social media, and the pressure to figure out who you are and what comes next.
Taking care of your mental health doesn't mean you have to have everything figured out. Sometimes, it starts with something much simpler: coming back to yourself.
Here are three tools to help you build self-awareness, practice self-love, and manage overwhelming emotions.
1. Come Back to Yourself
You don't have to have everything figured out.
Take a few minutes each day to check in with yourself. Ask:
What am I feeling?
What do I need right now?
What is within my control today?
Journaling, taking a walk, putting your phone away for a few minutes, or practicing mindfulness can help you slow down and feel more grounded and connected to yourself.
There is no perfect way to check in with yourself. The important thing is making space to notice how you're doing instead of always moving on to the next thing.
2. Practice Self-Love Through Boundaries
Self-love is how you choose to treat yourself.
Taking care of yourself can mean giving yourself permission to say no, rest without guilt, step away from relationships that leave you feeling drained, and stop comparing your journey to someone else's.
Remember: Your worth is not determined by your grades, appearance, productivity, relationships, or social media.
Setting boundaries isn't selfish. It's a way of recognizing what you need and communicating those needs with confidence and respect.
You don't have to be everything for everyone. Give yourself the same patience, kindness, and encouragement that you would give to someone you care about.
3. STOP + TIPP: Regulate Before You React
When emotions feel overwhelming, pause before you respond.
Sometimes the best first step isn't solving the problem—it's giving yourself a moment to regulate your emotions so you can decide what to do next.
Try STOP:
S — Stop
Don't immediately react.
T — Take a step back
Give yourself some space.
O — Observe
Notice your thoughts, emotions, and physical sensations without judging yourself.
P — Proceed mindfully
Choose your next step instead of reacting automatically.
If you're still feeling highly activated, TIPP can be another tool to help your body move toward a calmer state:
T — Temperature
Splash cool water on your face or use a cool pack.
I — Intense Exercise
Move your body for a short burst, such as jumping jacks, running, or brisk walking.
P — Paced Breathing
Slow your breathing, making your exhale longer than your inhale.
P — Paired Muscle Relaxation
Tense and release different muscle groups while breathing slowly.
Remember: You Don't Have to Solve Everything Right Now
When you're feeling overwhelmed, it's okay to pause.
You don't have to immediately respond to a text, solve a disagreement, figure out your entire future, or make a big decision while you're feeling emotionally activated.
Sometimes the most powerful thing you can do is pause, regulate, and give yourself the space to respond with intention.
Taking care of your mental health is not about being happy all the time or having everything under control. It's about learning to listen to yourself, recognize what you need, and give yourself the tools and compassion to navigate life's ups and downs.
You are a work in progress—and that's exactly how it's supposed to be.
About the Author
Gabrielle Milani, MPH, R-DMT, LCAT is the Executive Director of Lukin Center for Psychotherapy, where she helps lead the overall practice, including its clinical, operational, strategic growth, community outreach, and program development. She is passionate about expanding access to quality mental health care and building meaningful connections between mental health providers and the communities they serve.
Gabrielle is also a Licensed Creative Arts Therapist and Registered Dance/Movement Therapist who specializes in working with young adults, adults, and couples. She incorporates CBT, DBT, EFT, and creative arts approaches into her work and is the Founder and Director of Lukin Center's Creative Arts Program.
She holds a Master of Public Health from Montclair State University and a Master of Science in Dance/Movement Therapy from Pratt Institute. Gabrielle is passionate about mental health education, self-awareness, and helping individuals build healthier, more authentic lives.