Taking Steps Towards Better Mental Health: Strategies for Improvement

Mental health plays a crucial role in our overall well-being and quality of life. Just as we prioritize our physical health, it is essential to acknowledge and care for our mental well-being too.

Let’s explore several strategies that can help improve mental health, promoting a more balanced and fulfilling life.

1. Prioritize Self-Care:

Self-care involves engaging in activities that promote relaxation, rejuvenation, and self-compassion. This can include exercise, getting enough sleep, eating a nutritious diet, practicing mindfulness or meditation, and indulging in hobbies. Prioritizing self-care provides a solid foundation for positive mental health.

2. Maintain a Supportive Network:

Having a strong support network is crucial for mental well-being. Cultivate and maintain healthy relationships with friends, family, or support groups. Open up about your feelings, concerns, and vulnerabilities. Surround yourself with people who uplift and support you during challenging times.

3. Practice Stress Management:

Stress is inevitable, but learning effective ways to manage it is key. Explore stress reduction techniques such as deep breathing exercises, journaling, listening to calming music, or engaging in activities that bring joy and relaxation. Prioritize activities that help you unwind and alleviate tension.

4. Engage in Regular Physical Activity:

Physical activity positively impacts mental health. Engaging in regular exercise releases endorphins, which boost mood and reduce feelings of anxiety or depression. Find activities you enjoy and incorporate them into your routine, whether it’s walking, yoga, dancing, or team sports. Aim for at least 30 minutes of moderate exercise most days of the week.

5. Practice Mindfulness and Meditation:

Mindfulness and meditation techniques promote awareness of the present moment, helping to reduce stress, improve attention, and increase overall well-being. Set aside dedicated time each day for mindfulness or meditation practice. Apps or online resources can offer guidance and support.

6. Seek Professional Help:

When needed, don’t hesitate to reach out to mental health professionals. They can provide valuable guidance, therapy, and support tailored to your specific needs. Therapy can be instrumental in understanding and addressing underlying issues contributing to poor mental health, and it can help develop strategies for improvement.

7. Set Realistic Goals:

Setting achievable and realistic goals can provide a sense of purpose and boost self-esteem. Break larger goals into smaller, manageable steps, celebrating achievements along the way. Accomplishing goals can improve our overall outlook and mental well-being.

8. Practice Gratitude and Positive Thinking:

Cultivating a positive mindset and practicing gratitude can significantly impact mental health. Each day, take a moment to reflect on things you are grateful for. Focus on positive aspects of yourself, others, and situations. Shift your perspective towards gratitude and optimism.

Taking steps towards improving mental health requires commitment and effort, but the rewards are invaluable. By prioritizing self-care, maintaining a supportive network, managing stress, engaging in physical activity, practicing mindfulness, seeking help when needed, setting goals, and cultivating positivity, you can enhance your mental well-being and lead a more fulfilling life. Remember, small changes can make a big difference, so start implementing these strategies today.

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Rowena Dziubla


Rowena Dziubla, or “Coach Ro” to those who know her, is not your everyday personal trainer. Not only is she the owner and head coach of Get Fit EGV, she also owns and operates WODeration, a small business coaching company focused on finding solutions for the architectural, engineering, and construction industries. She brings more than two decades of experience to both positions with experience in Project Management, Office Management, and Personal Training, and CrossFit.

​She also holds an L2 CrossFit Certification as well as extensive experience with Ashtanga Yoga, Boxing and more.

​Her work in Personal Training and CrossFit may seem like a departure from her work in construction, but as anyone who has met her will tell you, Coach Ro focuses her training on the whole person. After surviving a battle with fibrosarcoma which claimed her left kidney, spleen, and a part of her pancreas, Coach Ro realized the massive impact communities like CrossFit have on the health of individuals including reinforcing their innate desire to be heard and respected.

​She is a firm believer in community, diversity, and authenticity. She works to strengthen not just the bodies of those at her gym, but their self-esteem and confidence in all aspects of their lives. Coach Ro works every day to advocate for her gym members, training team, and women in the AEC industry. Although Coach Ro, works with clients all over the world with the variety of services she provides, locally, she looks forward to continuing to touch the lives of many more people in the Elk Grove Village community and surrounding areas.


She also holds an L2 CrossFit Certification as well as extensive experience with Ashtanga Yoga, Boxing and more.


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