Resilience grows from repeatable habits. Begin with sleep: consistent bed and wake times anchor circadian rhythm and improve mood, cognition, and appetite control. Aim for a cool, dark, quiet environment and limit screens one hour before bed. Stress management combines awareness and tools. Use brief check‑ins during the day to notice tension in the jaw, shoulders, and breath. When stress spikes, slow your exhale, relax your posture, and reframe the situation with a practical next step. Nutrition influences mental well‑being; regular meals containing complex carbohydrates, protein, and micronutrients support neurotransmitter balance. Hydration and daytime light exposure help energy and focus. Movement is medicine: even a 10‑minute walk reduces rumination, and strength work enhances confidence and sleep quality. Social connection buffers stress—schedule small moments of contact and prioritize boundaries that protect recovery time. If anxiety or low mood interfere with daily life or persist longer than two weeks, speak with a licensed professional. Therapy, community resources, and when appropriate, medication can be part of a safe, effective plan. Progress is rarely linear. Track small wins, adjust routines with compassion, and use prompts like “What would help for the next hour?” to keep momentum.