World Mental Health Day 2025: Ten Ways to Protect and Invest in Your Mental Health

October 10th is observed as World Mental Health Day. This year's theme is Mental Health in Humanitarian Emergencies, to bring awareness to the need for psychosocial recovery in the wake of disaster. CENTRED is also acknowledging our 10th anniversary this year, which called for us to pause and reflect on what a decade of psychological practice has taught us about mental health as an ongoing investment. 

In alignment with and support of these themes, our psychologists created this list of ten ways you can protect and invest in your mental health.

1. Turn Anxiety Into Action

Many of us feel overwhelmed these days. The world feels heavy with news of death, war, violence, climate crisis and AI takeovers coming at us from every direction. It’s easy to feel helpless and anxious in the face of such news. When that global anxiety starts to drain you, the antidote is to turn it into action in your own corner of the world. You can donate school supplies to children in need, give blood, attend a beach clean up or drop a meal off for a friend who’s experiencing a stressor. 

You may not be able to fix everything, but you can make a difference somewhere. Turning anxiety into action restores agency, reminds you of your values, and helps transform helplessness into hope.

2. Identify What Kind of Help You Need

Support comes in many forms. Sometimes, what we need isn’t just “to talk,” but to talk with the right kind of helping professional. Here are a 3 common sources of support in Jamaica:

• A psychologist/therapist can help you identify, explore, and update emotions, thoughts, and relationship patterns, and build skills for positive change.

• A psychiatrist is a medical doctor who specialises in mental health, and can assess whether medication or other medical interventions might support your recovery.

• A pastoral counsellor or spiritual mentor can help guide you in a way that integrates faith and emotional wellbeing.

Consider the outcomes you want when you’re deciding what kind of help is right for you. The right kind of support can make all the difference. Remember - asking for help isn’t weakness, it’s wisdom. 

3. Routine, Routine, Routine

Our brains love predictability. We find comfort in the routine, and our health routines often take a hit in times of stress or crisis. We always recommend returning to the basics, like:

• Keep regular sleep and wake times to maintain sleep health.

• Eat and hydrate consistently.

• Move your body every day - even gentle stretches or walks.

Routine can steady the nervous system. It tells your brain, “You are safe and supported.” Small, consistent habits add up!

4. Ignore the Trends and Notice What Works for You

We’re flooded with self-care trends, especially on social media. The truth is that you don’t need to do all of them (or any of them) if they don’t work for you. Take note of what actually helps you feel grounded or calm, and simply do more of that. Your mental health plan has to be personal, not performative.

5. Make Time for Hobbies and Purpose

Humans need to create, play, and feel useful; it’s part of how we thrive. So much of our world today is about productivity that we forget there’s more to life! Investing in a hobby contributes to mental maintenance. And when we talk about investing, we mean time, energy, and interest, not just money. Whether you paint, cook, garden, dance, or hike, find something that helps you feel alive, not just busy. Remember that the goal is presence and purpose, not perfection.

6. Invest in Positive Social Relationships

Humans are inherently social creatures. We need connection to survive and thrive. But “connection” doesn’t always have to mean deep conversations or big gatherings. If those aren’t accessible, connection can also be a walk with a friend, a quick phone call, or a shared laugh in the lunch room at work. Connecting with others (whether in big or small moments) helps us gain perspective and remind us that we’re not alone. It doesn’t have to be complicated to be meaningful!

7. Physical Health Is Mental Health

The mind and body are always in conversation with one another. Physical issues and imbalances can manifest as emotional ones (and vice versa). It’s important to:

• Move your body regularly - movement is a gift to your brain.

• Nourish your body regularly with real food and proper hydration.

• Prioritize sleep.

• Take medication consistently, as prescribed.

• Keep medical appointments you’ve been avoiding. 

Caring for your body is one of the most direct ways to improve mood, focus, and emotional resilience.

8. Know When to Compartmentalise

We live in such an interconnected world. We get information, in real time, from places we may never even go. That can be a helpful connector, but it can also be totally overwhelming. The human brain wasn’t designed to handle the volume of information we currently consume. So, it’s okay if you can’t (or don’t want to) process everything all at once. Sometimes, healthy functioning requires you to “put something down” temporarily so you can manage what’s in front of you. That’s not necessarily avoidance, it’s realistic pacing. 

Balance is knowing when to engage and when to rest.

9. Practice Gratitude

Our brains have a negativity bias, which means that it’s easier to identify and retain negative information than positive. When you train your attention toward what’s working, even in small ways, your mind starts to balance that natural bias. Gratitude isn’t about ignoring life's difficulties; it’s about widening your view. Try writing down three things each day that you’re thankful for. These don’t have to be major events, just simple moments. What you focus on amplifies in your brain, so training your focus towards what’s working about your life (and about the world) can contribute to mental resilience.

10. Choose Non-Judgement

We often tell our clients, "judgement is the enemy of change." Self-judgement leaves us so stuck in shame, that we're unable to take meaningful action. But when we meet our thoughts and feelings with curiosity rather than criticism, we get a clearer picture of what’s going on. We then become equipped with the information necessary to make new choices and realistically solve problems.

You can start building non-judgement by trying to observe your thoughts. We love this meditation exercise called “Leaves On A Stream.”

Ten Years of Getting CENTRED

At CENTRED, we’ve spent ten years helping people do the brave work of growth and change. If there’s one thing we’ve learned, it’s that mental health is not a linear path, nor is it a static state. It's an ebb and flow, a rhythm that evolves with you. And with consistent care, it strengthens.

This World Mental Health Day, as we celebrate CENTRED 10, we invite you to pause and ask yourself: What’s one way I can invest in my mental health today?

Because protecting your mind is not indulgent - it’s essential!