Busy lives often mean trying to keep track of a lot of important things going on all at once: appointments, childcare, work, family obligations — and the list goes on. As May’s Mental Health Awareness Month arrives, it’s a good reminder to include ourselves and our emotional well-being in that list of “important things.” May offers a natural pause to reflect on how we’re really doing and to reconnect with what supports our mental health. It’s not about adding another task to a full calendar, it’s about creating intentional space for well-being.
Even that simple “pause and reflect” can matter more than we realize, says Dr. Nicole Stelter, director of Behavioral Health at Blue Shield of California. “Mental health isn’t something you focus on only in a crisis,” she said. “Regular reflection, connection, and care help build resilience over time.”
5 simple ways to check in with your mental health
Mental health is an ongoing practice, not a one‑time fix. Dr. Stelter recommends these achievable ways to support well-being every day:
Schedule time with yourself. If your other commitments earn calendar invites, your well‑being should too. “That ‘meeting’ might be five quiet minutes, a phone-free walk, or even a mindful check-in with yourself,” said Dr. Stelter.
Normalize talking about how you feel. Naming stress, anxiety, or burnout can reduce that feeling of being overwhelmed and replace it with awareness and the ability to choose your response. Developing this awareness doesn’t signal weakness, rather it helps create connection, encourages sharing, and reduces stigma.
Focus on consistent self-care practices, not perfection or “fixing” everything. Mental health isn’t about “fixing” yourself. It’s about recognizing what helps you cope with stress and challenges in life, while prioritizing emotional self-care and giving yourself grace. “Small, consistent steps matter more than getting everything right,” Dr. Stelter shares.
Lean into connection. Friends, family members, trusted community members, or professionals can provide crucial support. “Sharing what you’re feeling or worried about — or just what you’re going through that’s difficult — can reduce isolation and remind you that you’re not alone, and gives people a way to help support you,” said Dr. Stelter.
Reset your body and mind. Breathing exercises like “box breathing” can quickly help calm the nervous system: inhale for four seconds, hold for four, exhale for four, hold again for four. Visualizing a box while breathing in this rhythm (up, right, down, left) helps bring you back to the present moment and reduces anxiety. Dr. Stelter’s video tutorial:
Why youth mental health needs special attention
Healthy mental health habits matter for everyone, but they’re especially important for young people. Blue Shield’s recent BlueSky Youth Mental Health Survey, conducted with Children Now, highlights the urgency: nearly 94% of California youth ages 14–25 report struggling with mental health challenges in an average month.
Key stressors include:
Cost of living: 87% cite housing affordability, 84% grocery costs
Safety and the future: 85% worry about gun violence, 78% about climate change
Social media: 56% spend four or more hours a day on social platforms, with many reporting both positive connection and increased stress or body image concerns
Still, there are reasons for hope. Roughly 63% percent of youth say they remain optimistic about the future, and 69% have talked with a friend about their mental health. “Young people are telling us very clearly what’s affecting them,” said Dr. Stelter. “Our responsibility is to listen, respond with empathy, and reduce stigma through action.”
Overall, Mental Health Awareness Month isn’t about having all the answers. It’s about pausing, asking better questions, and recognizing that mental health is part of everyday life. So consider adding one more meeting to your calendar: make it a check‑in — with yourself, or with someone you care about — judgment‑free.
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