12 ways to look after your mental health

We all have mental health, just as we all have physical health. Most of us know the importance of looking after our physical wellbeing, but do we spend the same amount of time thinking about our mental wellbeing?

Mental health is about how we think, feel and cope with life's inevitable ups and downs. Good mental health isn't simply the absence of mental health difficulties. It's about being able to make the most of your potential, manage everyday stresses and contribute to your family, your workplace and your community.

Even if you're living with a mental health condition, such as depression, it's still possible to support your mental wellbeing by developing helpful habits, finding the right support and discovering strategies that work for you.

Mental health challenges are common and can affect anyone. Most of us experience periods of stress, worry or low mood from time to time. Often these feelings pass, but sometimes they persist or begin to interfere with daily life.

Unfortunately, there is still a stigma surrounding mental health that prevents many people from talking openly about how they're feeling. Yet sharing difficult thoughts and emotions with someone you trust can often be an important first step towards getting the support you need.

Here are 12 practical ways to help look after your mental health.

1. Keep physically active

Research suggests that regular physical activity can support both our physical and mental wellbeing. Exercise can help improve mood, reduce stress and build confidence, while also benefiting our heart, muscles and overall health.

Exercise doesn't have to mean competitive sport or spending hours in the gym. It could be a walk in the park, gardening, dancing, cycling, swimming or simply being more active throughout the day.

Aim to find an activity you genuinely enjoy and make it a regular part of your routine. If possible, exercise with someone else. Not only can this help you stay motivated, but it also provides an opportunity to spend time together and support each other's wellbeing.

2. Eat well

What we eat can influence how we feel, both physically and mentally. A varied, balanced diet provides the nutrients our brains and bodies need to function at their best.

As a general guide, try to include:

• Plenty of water
• A variety of fruit and vegetables
• Wholegrain foods
• Sources of healthy fats, such as oily fish, nuts and seeds
• Sources of protein
• Dairy or suitable alternatives, if appropriate

Everyone's dietary needs are different, so if you need tailored advice, consider speaking to a registered nutrition professional.

Rather than aiming for perfection, focus on developing healthy habits over time. Small, sustainable changes are often easier to maintain than dramatic ones.

3. Drink alcohol in moderation

Many people drink alcohol to relax or unwind after a stressful day. For some, it can temporarily change how they feel, but the effects are usually short-lived.

Drinking more than the recommended guidelines can affect both physical and mental health, and alcohol isn't an effective long-term way of coping with difficult thoughts or emotions.

The same is true of relying on nicotine or recreational drugs to manage how you feel. While they may seem to provide temporary relief, they don't address the underlying issues and can sometimes make them more difficult to manage over time.

If you're finding alcohol or other substances difficult to control, or you're worried about someone else, support is available. Speaking to your GP or another qualified professional can be a good place to start, and organisations such as Counselling Directory can also help you find appropriate support.

4. Value yourself and others

When we get to know people, we begin to appreciate their unique strengths. Some people are naturally good at making others laugh, while others have a talent for cooking, gardening, sport or solving problems.

We all have different skills and qualities, and just because someone excels in one area doesn't mean we have less to offer.

Everyone has something they're good at, but not everyone recognises their own abilities. Rather than comparing yourself with others, try to appreciate what makes you unique.

Valuing yourself for who you are, while also appreciating the strengths of others, can help build your self-esteem and confidence. It also creates the foundation for trying new things, developing new skills and reaching your potential.

Focus on what you do well, but also be honest about the areas you'd like to improve. Set realistic goals and take small, consistent steps towards them. Progress doesn't have to happen overnight.

5. Talk about your feelings

Contrary to what you may believe, talking about your feelings is an important part of looking after your mental wellbeing. Sharing what you're going through can help you feel less alone and make difficult situations feel more manageable.

Talking isn't a sign of weakness; it often takes real courage.

The saying "two heads are better than one" remains true. Sharing your thoughts with someone you trust can help you gain a different perspective, organise what's going around in your mind and remind you that support is available.

Opening up can also encourage other people to do the same, helping to create more honest and supportive relationships.

Finding the right words isn't always easy. Sometimes it helps to describe your feelings in different ways, write them down or even express them creatively through drawing, music or another activity.

Many people find it easier to have these conversations while doing something together, such as going for a walk, having a cup of tea or travelling somewhere together, rather than sitting face-to-face with the sole intention of talking.

It may feel awkward the first time, but it often becomes easier with practice. Choosing the right time and the right person can make all the difference.

6. Keep in touch with family and friends

Life's challenges often feel easier to manage when we have the love and support of family and friends around us.

The people closest to us can offer encouragement, practical help and different perspectives on what we're experiencing. Sometimes they may simply provide a listening ear, and that's often exactly what we need.

Invest your time and energy in relationships that leave you feeling supported, valued and accepted.

If someone consistently has a negative impact on your wellbeing, consider whether you need to create healthier boundaries or reduce contact where possible. Protecting your wellbeing is an important part of maintaining healthy relationships.

There may also be times when you lose someone close to you. Grief is a natural response to loss, and everyone experiences it differently. If you're finding it difficult to cope or your feelings aren't becoming any easier to manage over time, talking to family, trusted friends or a qualified counsellor can help you find the support you need.

7. Care for others

There will be times when the people around you need support, encouragement or simply someone to listen.

Helping others can be rewarding and uplifting. It can strengthen relationships, give you a sense of purpose and sometimes help you gain perspective on your own challenges at the same time.

Looking after others is an important part of building and maintaining close relationships, but remember to look after yourself too. Supporting someone else shouldn't come at the expense of your own wellbeing.

You can also extend this idea beyond family and friends. Volunteering for a charity, community group or local organisation can provide a sense of purpose, help you meet new people and remind you that even small acts of kindness can make a real difference.

For many people, caring for a pet also brings companionship, routine and enjoyment. Walking a dog, for example, can encourage regular exercise, help you spend time outdoors and create opportunities to meet others with similar interests.

8. Get involved and make a contribution

Taking an active role in your family, friendships, workplace or local community can strengthen your sense of belonging and give you greater purpose.

Rather than holding back, look for opportunities to get involved. You might organise a social event, volunteer for a project at work, join a local group or simply offer to help where you can.

Small contributions often have a bigger impact than we realise, both on those around us and on our own confidence.

In the workplace, taking an active role in projects and initiatives can help you develop new skills, build stronger relationships and grow your confidence.

Getting involved in something meaningful can encourage positive thinking, strengthen resilience and remind you that you have something valuable to contribute.

9. Learn a new skill

Learning something new can be both exciting and rewarding. It introduces you to fresh ideas, different experiences and opportunities to grow, while giving you something positive to focus on.

Many of us have hobbies or interests we've always wanted to explore but never quite found the time for.

What is yours?

Perhaps you've always wanted to learn a language, play a musical instrument, take up photography, learn to garden or develop a practical skill.

Often the biggest obstacle isn't a lack of opportunity but the belief that we're too busy, too old or not capable enough to begin.

Challenge those assumptions and give yourself permission to be a beginner.

Learning a new skill can also introduce you to like-minded people, helping you build new friendships and expand your support network.

As your knowledge and confidence grow, so too can your sense of achievement, self-worth and belief in your own abilities.

10. Do something creative

Many of us already have hobbies and creative interests that we enjoy but rarely make time for.

Whether it's painting, photography, writing, baking, knitting, woodworking, gardening or playing music, creative activities can provide a welcome break from the pressures of everyday life.

When we're absorbed in creating something, our attention naturally shifts away from worries and towards the task in front of us. This can help us relax, recharge and experience a sense of achievement.

Creative activities also allow us to express ourselves in different ways and can introduce us to new people who share similar interests.

Whatever creativity looks like for you, make time for it. It doesn't have to be perfect or productive; it simply needs to be something you enjoy.

11. Take a break

Sometimes we become so busy with work and everyday responsibilities that we forget to stop.

We may tell ourselves we're taking a break because we're eating lunch at our desk or checking messages while making a cup of tea, but these moments rarely allow our minds to properly switch off.

What we often need is a genuine change of scenery. That could be a short walk, sitting in the garden, spending time in nature, reading a book or enjoying a long weekend away.

Taking a break doesn't always mean doing something exciting. Sometimes simply sitting quietly and watching the world go by is enough.

Many people also find activities such as mindfulness, meditation or yoga helpful, while others simply benefit from putting their feet up for ten minutes and allowing themselves to rest.

Sleep is equally important. Feeling tired can make everyday challenges seem much harder to manage, so try to make rest a priority whenever you can.

Giving yourself permission to pause isn't time wasted. It allows you to return with more energy, perspective and resilience.

12. Ask for help

We all experience times when life feels overwhelming.

Things don't always go according to plan, and there may be periods when we feel anxious, stressed, low or unsure how to cope. Reaching out for support during these times is a sign of self-awareness, not weakness.

Family and friends may be the right people to talk to, but there are many other sources of support available, including:

• Support groups
• Coaches or mentors
• Counsellors or therapists
• Citizens Advice
• Mental health charities, such as Mind, Rethink Mental Illness and the Mental Health Foundation
• Samaritans
• Local wellbeing services

If your mental health is affecting your daily life, relationships, work or physical health, speak to your GP or another qualified healthcare professional. Support is available, and you don't have to manage things on your own.

Looking after your mental health
Looking after your mental health isn't about feeling happy all the time or avoiding life's challenges. It's about developing habits, relationships and sources of support that help you cope when life becomes difficult.

You don't need to change everything overnight. Small, consistent actions, whether that's going for a walk, talking to a friend, learning something new, or simply taking a proper break, can make a meaningful difference over time.

Be kind to yourself. Some days will feel easier than others, and that's perfectly normal.

And remember, if you're struggling, you don't have to face it alone. Asking for help is one of the most positive steps you can take towards protecting your mental wellbeing.