How to look after your mental healthDownload for freeDownload this booklet in Welsh
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It’s important to take care of yourself and get the most from life. Below are 10 practical ways to look after your mental health. Making simple changes to how you live doesn’t need to cost a fortune or take up loads of time. Anyone can follow this advice. Why not start today?
1. Talk about your feelingsTalking about your feelings can help you stay in good mental health and deal with times when you feel troubled.
Talking about your feelings isn’t a sign of weakness. It’s part of taking charge of your wellbeing and doing what you can to stay healthy.
Talking can be a way to cope with a problem you’ve been carrying around in your head for a while. Just being listened to can help you feel supported and less alone. And it works both ways. If you open up, it might encourage others to do the same.
It’s not always easy to describe how you’re feeling. If you can’t think of one word, use lots. What does it feel like inside your head? What does it make you feel like doing?
You don't need to sit your loved ones down for a big conversation about your wellbeing. Many people feel more comfortable when these conversations develop naturally - maybe when you're doing something together.
If it feels awkward at first, give it time. Make talking about your feelings something that you do.
2. Keep activeSee all 10 of our top 10 tips for looking after your mental health
Experts believe exercise releases chemicals in your brain that make you feel good. Regular exercise can boost your self-esteem and help you concentrate, sleep and feel better.
Exercise also keeps the brain and your other vital organs healthy.
“I get a huge buzz from my rock ’n’ roll class. Hours later, my legs ache, but I’m still smiling.”
Exercising doesn’t just mean doing sport or going to the gym. Walks in the park, gardening or housework can also keep you active.
Experts say most people should do about 30 minutes’ exercise at least five days a week.
Try to make physical activity that you enjoy a part of your day.
“It’s increased my confidence, as I’ve proved to myself that I can do things, and I’m also much fitter. We always have a lot of fun.”
3. Eat wellThere are strong links between what we eat and how we feel, for example, caffeine and sugar can have an immediate effect.
But food can also have a long-lasting effect on your mental health. Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body.
A diet that’s good for your physical health is also good for your mental health.
A healthy balanced diet includes:
Please Note: The advice on this page may not apply if your doctor or dietician have given you specific dietary advice, e.g. if you are a kidney patient or a diabetic
4. Drink sensiblyWe often drink alcohol to change our mood. Some people drink to deal with fear or loneliness, but the effect is only temporary.
When the drink wears off, you feel worse because of the way alcohol withdrawal symptoms affect your brain and the rest of your body. Drinking is not a good way to manage difficult feelings.
Apart from the damage too much alcohol can do to your body, you would need more and more alcohol each time to feel the same short-term boost. There are healthier ways of coping with tough times.
Occasional light drinking is perfectly healthy and enjoyable for most people.
Stay within the recommended weekly alcohol limits:
5. Keep in touchStrong family ties and supportive friends can help you deal with the stresses of life. Friends and family can make you feel included and cared for. They can offer different views from whatever’s going on inside your own head. They can help keep you active, keep you grounded and help you solve practical problems.
There’s nothing better than catching up with someone face-to-face. But that’s not always possible. Give them a call, drop them a note or chat to them online instead. Keep the lines of communication open. It’s good for you!
If you’re feeling out of touch with some people, look back at our section on talking about your feelings and get started!
“Just chilling out with friends relaxes me. We have a laugh and I feel good.”
It’s worth working at relationships that make you feel loved or valued. But if you think being around someone is damaging your mental health, it may be best to take a break from them or call it a day completely. It’s possible to end a relationship in a way that feels ok for both of you.
It can be hard to cope when someone close to you dies or you lose them another way. Counselling for bereavement or loss can help you explore your feelings.
6. Ask for helpNone of us are superhuman. We all sometimes get tired or overwhelmed by how we feel or when things go wrong. If things are getting too much for you and you feel you can’t cope, ask for help.
Your family or friends may be able to offer practical help or a listening ear. Local services are there to help you.
For example, you could:
7. Take a breakA change of scene or a change of pace is good for your mental health. It could be a five-minute pause from cleaning your kitchen, a half-hour lunch break at work or a weekend exploring somewhere new.
A few minutes can be enough to de-stress you. Give yourself some ‘me time’.
“Sometimes when I’m sitting on the bus, I let my thoughts flow and it really helps me.”
Taking a break may mean being very active. It may mean not doing very much at all.
Take a deep breath… and relax. Try yoga or meditation, or just putting your feet up.
Listen to your body. If you’re really tired, give yourself time to sleep. Without good sleep, our mental health suffers and our concentration goes downhill. Sometimes the world can wait.
RELATED CONTENTPreventionOrder this publication
See our other 'How to...' guides
It’s important to take care of yourself and get the most from life. Below are 10 practical ways to look after your mental health. Making simple changes to how you live doesn’t need to cost a fortune or take up loads of time. Anyone can follow this advice. Why not start today?
1. Talk about your feelingsTalking about your feelings can help you stay in good mental health and deal with times when you feel troubled.
Talking about your feelings isn’t a sign of weakness. It’s part of taking charge of your wellbeing and doing what you can to stay healthy.
Talking can be a way to cope with a problem you’ve been carrying around in your head for a while. Just being listened to can help you feel supported and less alone. And it works both ways. If you open up, it might encourage others to do the same.
It’s not always easy to describe how you’re feeling. If you can’t think of one word, use lots. What does it feel like inside your head? What does it make you feel like doing?
You don't need to sit your loved ones down for a big conversation about your wellbeing. Many people feel more comfortable when these conversations develop naturally - maybe when you're doing something together.
If it feels awkward at first, give it time. Make talking about your feelings something that you do.
2. Keep activeSee all 10 of our top 10 tips for looking after your mental health
Experts believe exercise releases chemicals in your brain that make you feel good. Regular exercise can boost your self-esteem and help you concentrate, sleep and feel better.
Exercise also keeps the brain and your other vital organs healthy.
“I get a huge buzz from my rock ’n’ roll class. Hours later, my legs ache, but I’m still smiling.”
Exercising doesn’t just mean doing sport or going to the gym. Walks in the park, gardening or housework can also keep you active.
Experts say most people should do about 30 minutes’ exercise at least five days a week.
Try to make physical activity that you enjoy a part of your day.
“It’s increased my confidence, as I’ve proved to myself that I can do things, and I’m also much fitter. We always have a lot of fun.”
3. Eat wellThere are strong links between what we eat and how we feel, for example, caffeine and sugar can have an immediate effect.
But food can also have a long-lasting effect on your mental health. Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body.
A diet that’s good for your physical health is also good for your mental health.
A healthy balanced diet includes:
- lots of different types of fruit and vegetables
- wholegrain cereals or bread
- nuts and seeds
- dairy products
- oily fish
- plenty of water.
Please Note: The advice on this page may not apply if your doctor or dietician have given you specific dietary advice, e.g. if you are a kidney patient or a diabetic
4. Drink sensiblyWe often drink alcohol to change our mood. Some people drink to deal with fear or loneliness, but the effect is only temporary.
When the drink wears off, you feel worse because of the way alcohol withdrawal symptoms affect your brain and the rest of your body. Drinking is not a good way to manage difficult feelings.
Apart from the damage too much alcohol can do to your body, you would need more and more alcohol each time to feel the same short-term boost. There are healthier ways of coping with tough times.
Occasional light drinking is perfectly healthy and enjoyable for most people.
Stay within the recommended weekly alcohol limits:
- 14 units a week for both men and women
5. Keep in touchStrong family ties and supportive friends can help you deal with the stresses of life. Friends and family can make you feel included and cared for. They can offer different views from whatever’s going on inside your own head. They can help keep you active, keep you grounded and help you solve practical problems.
There’s nothing better than catching up with someone face-to-face. But that’s not always possible. Give them a call, drop them a note or chat to them online instead. Keep the lines of communication open. It’s good for you!
If you’re feeling out of touch with some people, look back at our section on talking about your feelings and get started!
“Just chilling out with friends relaxes me. We have a laugh and I feel good.”
It’s worth working at relationships that make you feel loved or valued. But if you think being around someone is damaging your mental health, it may be best to take a break from them or call it a day completely. It’s possible to end a relationship in a way that feels ok for both of you.
It can be hard to cope when someone close to you dies or you lose them another way. Counselling for bereavement or loss can help you explore your feelings.
6. Ask for helpNone of us are superhuman. We all sometimes get tired or overwhelmed by how we feel or when things go wrong. If things are getting too much for you and you feel you can’t cope, ask for help.
Your family or friends may be able to offer practical help or a listening ear. Local services are there to help you.
For example, you could:
- join a support group to help you make changes to your life
- find a counsellor to help you deal with your feelings or make a fresh start
- call the council about noise nuisance
- visit a Citizens Advice Bureau if you want advice on debt.
- stopping you getting on with life
- having a big impact on the people you live or work with
- affecting your mood over several weeks.
7. Take a breakA change of scene or a change of pace is good for your mental health. It could be a five-minute pause from cleaning your kitchen, a half-hour lunch break at work or a weekend exploring somewhere new.
A few minutes can be enough to de-stress you. Give yourself some ‘me time’.
“Sometimes when I’m sitting on the bus, I let my thoughts flow and it really helps me.”
Taking a break may mean being very active. It may mean not doing very much at all.
Take a deep breath… and relax. Try yoga or meditation, or just putting your feet up.
Listen to your body. If you’re really tired, give yourself time to sleep. Without good sleep, our mental health suffers and our concentration goes downhill. Sometimes the world can wait.