It is normal for life to have many ups and downs, and sometimes that can feel overwhelming. Between school, work, family, and friends, it is hard to stay balanced. The good news is that there are things you can do to feel good and cultivate well-being.  

ADAA spoke to Dr. Leighann Forbes, Vice President, Neuroscience Medical Affairs at Johnson & Johnson Innovative Medicine about everyday things you can do to build a sense of well-being and happiness. Remember, you don’t have to make big changes all at once—even small steps can make a difference.  

What Is Well-Being?

Happiness and well-being are closely related, but they are not the same thing. Dr. Forbes says, “Happiness is a positive emotion or feeling in a moment of time. There is something in your environment that triggered your brain to feel happy.” Maybe you feel happy when you laugh with a friend, eat your favorite meal, or listen to a great song. Your brain reacts to these moments by releasing chemicals called neurotransmitters, like dopamine and serotonin, which help you feel good.

Well-being, on the other hand, is bigger than just feeling happy in a single moment. Well-being is about your overall physical, mental, and emotional health. Dr. Forbes explains that you do not have to feel happy every day to have well-being. Instead, it is about feeling generally satisfied with life and having a sense of purpose or direction. People who experience well-being often say they have a reason to get up in the morning, whether it’s family, hobbies, or personal goals.

Finding Your Calm: Daily Habits to Improve Your Well-Being  

Now that we understand the difference between happiness and well-being, let us explore Dr. Forbes’ simple ways to take care of your mind and emotions. Since well-being is an overall state, there are things you can work on to improve your physical, emotional, and mental health.

• Nature – Get fresh air and spend time in nature. You can just take a step away from your computer and look at the sky. It is even better if you can do it with a friend, coworker, or family member.  
• Water, food, and movement – Eat a rainbow on your plate and stay hydrated. Incorporate walking, yoga, stretching or something you enjoy into your lifestyle. Keep your mind and body strong.  
• Breathing and meditation – Deep breathing can help keep stress hormones down.  
• Sleep – When you sleep well, your brain recharges, clears out toxins and boosts your immune system.  
• Practice gratitude – Gratitude helps you stay in balance and is associated with overall well-being. You can say positive thoughts aloud or have a gratitude journal. This helps you have good things to think about when something goes wrong.
• Change how you think – Foster a growth mindset so you see challenges as opportunities. Avoid negative self-talk.

When To Get Professional Help

It is hard to maintain a state of well-being. Sometimes, stress, sadness, or anxiety can become too much to manage on your own. You can have feelings of sadness or worry that last for a long time or start to interfere with daily life. If you or someone you know are experiencing these signs, you should seek professional mental health help.

• Persistent sadness
• Low mood
• Extreme mood swings
• Loss of interest in doing things or socializing  
• Changes in sleep or in eating habits  
• Engaging in risky behavior
• Suicidal thoughts or self-harm

A mental health professional will help you with tools to manage your mental health and feelings. Start by calling your primary care doctor or calling a mental health hotline. Dr. Forbes says, “Working with a trained therapist can greatly improve our well-being by providing us with a structure framework, developing healthier thought patterns and coping skills.” Therapy can also help us understand ourselves better, set boundaries and improve personal relationships.