Mental Health Awareness Month

When you feel worn out and run down you need to change your habits. A few easy lifestyle changes are all that’s needed to improve your mental and physical health. In honor of Mental Health Awareness Month, Mashable has compiled 7 simple things you can do to feel better when you’re at your worst.

Here are seven quick ways to improve your overall mental health.

1. Walk outside.

Skip the gym and head for the great outdoors. While exercising in itself is a great boost to your mental health, going for a walk or run outside has even more vital health benefits. Studies show you'll exert more effort, and will have increased signs of "vitality, enthusiasm, pleasure and self-esteem," as compared to staying indoors.

2. Take vitamin B12.

You've always known taking vitamins is important, but do you know about the benefits of B12?

Studies have shown that a severe deficiency of B12 can lead to depression, anxiety, paranoia and more harmful problems. Get your B12 dosage from pill supplements, or by eating foods such as eggs, poultry and dairy products like milk.

3. Write simple goals.

The National Alliance on Mental Illness says setting simple, well-defined goals like, "I will smoke one less cigarette, each day, for the next three weeks," is a great way to actually accomplish something. Set goals for yourself in relation to your mental health (such as, "I will take two minutes each day to focus on breathing"), and be as specific as possible.

Once you've accomplished that goal, reward yourself!

4. Listen to slow, calming music.

Plenty of studies have shown that performing tasks while listening to classical tracks such as Pachelbel's "Canon in D Major" soothes your mind and reduces anxiety. If you're not one for classical music, opt for other tracks that are slow and simple.

5. Use lavender oil.

Put a bit of lavender oil on your pillow. Studies show that the essential oil canimprove your sleep quality and help battle insomnia. If you don't want it on your pillow, try drinking a bit of lavender tea before bed to soak up its healthful benefits.

6. Spend money on someone else.

You know that victorious feeling you get when you find the perfect gift for someone? That's your happiness levels skyrocketing. Studies have shown that people who buy something for someone else feel happier throughout day. And you don't have to break the bank every time -- spending $5 for someone else is perfectly effective.

7. Meditate.

We know this is constantly touted as the mind-clearing fix-all, but it's for good reason. Mindful meditation can increase the brain's emotional regulator, and can help combat depression, anxiety, stress, insomnia and more. Start slowly by meditating for three to five minutes per day in order to get comfortable with silence.