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How to look after your mental health
10 easy tips
1. Spend time in nature: Nature has a calming effect that helps ease stress, worry and loneliness. Whether it’s a walk in the park, sitting by water, or exploring a woodland, tuning in to the sights, sounds and smells around you can lift your mood. 2. Prioritise restful sleep: A good night’s sleep supports both body and mind. Adults need 7–9 hours, including time for deep and dream sleep. You can set yourself up for better rest by: ▪️Creating a calming bedtime routine. ▪️Avoiding caffeine, alcohol and screens before bed. ▪️Keeping a regular sleep schedule. 3. Keep moving: Movement doesn’t have to mean the gym. Dancing in your kitchen, gardening, walking the dog, or cycling with a friend all count. Exercise boosts “feel-good” hormones, reduces stress and improves sleep. 4. Nourish yourself well: Food fuels both brain and body. A balanced diet with plenty of fruit and veg can steady your mood and energy. Sharing meals with others also strengthens relationships, an often-overlooked ingredient for good mental health. 5. Write a letter to your future self: When you’re feeling good, take a moment to write a note to your future self about what’s keeping you positive and strong right now. Later, during harder times, your own words can be a powerful reminder of your strength and what truly supports you. 6. Plan things to look forward to: Having something on the horizon, big or small, gives us hope. It could be a favourite TV show, hanging out with a friend, or a trip away. Make a plan, stick to it, and keep creating moments to anticipate. 7. Talk it through: Bottling things up can make challenges feel heavier. Sharing with someone you trust can ease the load and help you see things differently. It also strengthens connections, which is a powerful protector for mental health. 8. Understand your feelings: When emotions feel overwhelming, take a moment to pause and name what you’re experiencing, whether it's sadness, loneliness, or something else. Accepting feelings without judgement can make them easier to manage. 9. Be aware of short-term fixes: It’s natural to want to escape difficult feelings, but alcohol and drugs usually make things worse in the long run. If you notice yourself relying on them, consider reaching out for support. 10. Be kind to yourself: Whether it’s enjoying a favourite hobby or relaxing with a book, giving yourself moments of care and enjoyment is essential. Small acts of self-kindness remind you that your wellbeing matters, and can make a big difference.
Stress
How to tackle it
1. Name it to tame it: Labelling what you are feeling helps reduce emotional intensity. Studies show that identifying your emotions can help regulate your response. 2. Breathe deeply: Slow, controlled breathing activates the parasympathetic nervous system. Diaphragmatic breathing to help lower heart rate and blood pressure. 3. Keep moving: Regular physical activity releases endorphins and reduces levels of stress hormones like cortisol. Even brisk walking has protective effects. 4. Sleep matters: Sleep and stress are closely linked. Winding down with a tech-free routine and sticking to regular sleep times can protect both mood and memory. 5. Connect with others: Spending time with people you trust can help ease pressure. A strong support network can offer different perspectives, reduce isolation and even help you find solutions to difficult situations. 6. Set boundaries: Overcommitment can drive stress. Practice saying no when you need to protect your energy. This is a key part of stress management.
Depression
9 self-care tips
1. Continue doing the activities you used to enjoy, even if they feel difficult at first. 2. Stay in touch with friends and family. Connection matters. 3. Move your body regularly, even if it is just a short walk each day. 4. Try to maintain regular eating and sleeping routines as much as you can. 5. Limit or avoid alcohol, and do not use illicit drugs, as they can make depression worse. 6. Open up to someone you trust about how you are feeling. 7. Keep a mood diary. It helps you spot mood patterns and see what influences your emotional wellbeing. 8. Try mindfulness. Paying attention to the here and now can support better mood and mental health. 9. Reach out to a mental health professional for support.
Anxiety
10 tips for coping
1. Focus on your breath. When anxiety hits, slow down and notice your breathing. Try the 4-7-8 technique – inhale for 4, hold for 7, exhale for 8 – to calm your body and mind. 2. Challenge anxious thoughts. When worries spiral, pause and question them. Ask yourself: Is this likely to happen? What’s the evidence? Seeing thoughts clearly can ease their grip. 3. Know your triggers. Notice what tends to make you anxious – certain situations, people, or habits. Understanding your triggers helps you prepare and respond with calm. 4. Get help with money stress. Financial worries are common – and you don’t have to face them alone. Reach out for practical advice or check what support you might be entitled to. 5. Write it down. Jotting down your worries helps you understand what’s triggering your anxiety. Try setting aside “worry time” each day to get thoughts out and move on. 6. Move your body. Exercise helps release tension and refocus your mind. A walk, stretch, or yoga session can make a big difference – it doesn’t need to be intense. 7. Spend time in nature. Whether it’s a walk in the park or watering plants, being in nature helps you feel calmer and more grounded. Even a few minutes can help. 8. Connect with others. Talking about how you feel can ease anxiety. Spend time with people you trust or join a group where you can share experiences and support each other. 9. Prioritise rest. Good sleep helps you manage anxiety. If your mind’s racing, write your thoughts down, avoid caffeine late in the day, and try to keep a calming bedtime routine. 10. Eat to nourish your mind. A balanced diet supports your mood. Eat regularly, limit caffeine and alcohol, and reach for foods that keep your energy steady.
ADHD
10 practical strategies
1. Break down the workload: Divide tasks into smaller, manageable steps. 2. Organise your space: Minimise distractions with a tidy workspace. 3. Self-monitor: Recognise when your focus fades and take timely breaks. 4. Form habits and link them to existing routines (e.g., meditate after breakfast). 5. Plan ahead: Use a diary, schedules, and alarms to stay on track. 6. Use timers: Track task durations and adjust future plans. 7. Tackle tasks in chunks: Make large tasks less daunting by breaking them into parts. 8. Work in bursts: Use the 'Pomodoro Technique' (25 minutes of focus, 5 minutes of rest). 9. Group similar tasks: Chunk related items together to make them easier to remember. 10. Start small: Focus on one habit at a time.
Seasonal Affective Disorder (SAD)
5 self-care tips
1. Get outside in the daylight. Even on cloudy days, natural light boosts your mood. Try to spend time outdoors in the morning or on your lunch break – every bit of daylight helps. 2. Plan ahead for low-energy days. If you notice a seasonal pattern, prepare in advance – stock up on essentials, freeze meals, and plan restful activities for tougher days. 3. Prepare for difficult times. If your symptoms follow a seasonal cycle, plan around them – reschedule demanding tasks and build in extra rest and self-care. 4. Find ways to relax. Reduce stress with gentle stretching, mindfulness, or time in nature. Taking time to unwind helps you stay grounded and resilient. 5. Light up your space. Let sunlight in by opening blinds or sitting near a window. Add indoor plants to bring a touch of nature inside and lift your environment.
Progressive Muscle Relaxation
Step-by-step for anxiety and stress
1. Lie on your back in a comfortable position. You may place a pillow under your head or your knees to help your back settle. Rest your arms slightly away from your body with your palms facing up. 2. Breathe in slowly through your nose. Exhale with a long gentle sigh to help release tension. Take a few breaths like this before you begin. 3. Bring your focus to your toes and feet. Curl your toes and gently tense the muscles in your feet for a few seconds. Notice the feeling of tension. 4. Release the tension and allow your feet to relax deeply. Imagine them sinking into the bed and becoming warm and heavy. 5. Move your attention to your calves. Tense the muscles in your lower legs for a moment, then relax them completely. 6. Continue working your way slowly up your body. Tense and then relax each area in turn: thighs, buttocks, lower back, abdomen, upper back, shoulders, arms, hands, neck, jaw and forehead. 7. As you relax each area, notice any remaining tightness and allow it to soften. 8. If your thoughts wander, let them pass without judgement and gently return your attention to your breathing and the area you are relaxing.
4-7-8 Breathing
Step-by-step for anxiety and
panic attacks
You can try this technique in any position. Many people find it helpful to sit upright with a straight back, but if you are using it to help you fall asleep, you can also do it while lying in bed. 1. Position your tongue. Place the tip of your tongue against the roof of your mouth, just behind your upper front teeth, and keep it there for the whole exercise. 2. Breathe out fully. Begin by exhaling through your mouth, letting the air leave with a soft whooshing sound. This prepares you for the counting sequence. 3. Inhale as you count to four. Breathe in gently through your nose while counting to four in your mind at a steady, comfortable pace. 4. Hold your breath as you count to seven. Keep the breath in without straining, simply pausing and counting to seven. 5. Exhale as you count to eight. Release the breath slowly through your mouth for a count of eight. Your lips can be slightly pursed around your tongue, creating that same whooshing sound as before. 6. Repeat the sequence. Continue with the pattern of inhaling for four, holding for seven and exhaling for eight for three more cycles. With regular practice, ideally twice a day, you can gradually refine the technique, slow your breathing more comfortably and incorporate 4-7-8 breathing into your ongoing stress management routine.