How to work on your mental health: 10 things that make a real difference

You don’t have to be in crisis to work on your mental health. Just as you can look after your body with sleep, movement and food, there are everyday habits that help your mind stay steadier, and make it easier to bounce back when life gets hard.

Here are ten that make a real difference, starting with the five steps recommended by the NHS.

1. Connect with other people

Good relationships are one of the strongest protectors of mental health. Make time for the people who matter: a call, a walk, a meal together. If you feel isolated, small steps count, like chatting to a neighbour, joining a class or volunteering.

2. Be physically active

Movement helps mood, sleep and anxiety. A large review of more than 1,000 trials found that physical activity had a medium-sized effect on symptoms of depression and anxiety. It doesn’t need to be intense: walking, dancing, gardening and swimming all count. Find something you enjoy enough to keep doing.

3. Learn something new

Learning builds confidence and a sense of purpose. It doesn’t have to be a qualification: cooking a new recipe, picking up an instrument, a language app or a craft all count.

4. Help other people

Small acts of kindness, volunteering or simply listening to someone can lift your own mood and give a sense of connection and meaning.

5. Pay attention to the present moment

Mindfulness means noticing what’s happening right now, your thoughts, feelings, body and surroundings, without judging it. Even a few minutes a day of slow breathing or noticing your senses on a walk can help you step out of worry.

6. Protect your sleep

Poor sleep makes everything harder: mood, anxiety, concentration and coping. Keep regular sleep and wake times, wind down before bed, and keep caffeine to the morning. Our post on how to sleep with anxiety has more.

7. Spend time outdoors

In a study of nearly 20,000 people in England, those who spent at least two hours a week in nature, like parks, woods or the coast, were more likely to report good health and wellbeing than those who spent none. It didn’t matter whether it was one long visit or several short ones.

8. Go easy on alcohol and other drugs

Alcohol can feel like it helps in the moment, but it disrupts sleep and often leaves you more anxious and low the next day. If you notice you’re drinking to cope, that’s worth paying attention to.

9. Know your early warning signs

Everyone has signs that their mental health is slipping. Yours might include:

• sleeping much more or much less
• pulling away from people
• feeling irritable or tearful
• losing interest in things you usually enjoy
• worrying more, or having panic attacks
• drinking more

Write yours down while you feel well, along with what helps. Catching things early makes them easier to turn around.

10. Ask for help early

You don’t need to wait until things are bad. Talking to someone helps, whether that’s a friend, your doctor or a therapist.

If cost is a barrier:

• Community health centers offer care on a sliding scale based on income. Find one at findahealthcenter.hrsa.gov.
• Your employer may have an Employee Assistance Program (EAP) with free, confidential counselling.
• University training clinics often offer lower-cost therapy.
• 988 (call or text, US) is free and open 24/7 if you’re struggling or in crisis.

Be kind to yourself

Working on your mental health isn’t about being positive all the time. Hard days will still happen. It’s about having more ways to cope, and treating yourself with the kindness you’d show a friend.

When to get help

Talk to a doctor if low mood, anxiety or stress has lasted more than a couple of weeks, or is affecting your work, relationships or daily life. Depression and anxiety are very common and very treatable.

Get help right away if you’re thinking about ending your life or harming yourself. Call or text 988 (US), or call 911 in an emergency.

Frequently asked questions

What are the 5 steps to mental wellbeing?

The NHS recommends five: connect with other people, be physically active, learn new skills, help other people, and pay attention to the present moment (mindfulness).

How can I improve my mental health quickly?

Small things can help the same day: a walk outside, a call with a friend, a good night’s sleep, a break from news and social media, and a few minutes of slow breathing. Lasting change usually comes from building these into regular habits.

How do I know if I need professional help?

If you’ve felt low, anxious or not yourself for more than a couple of weeks, or it’s affecting your daily life, talk to a doctor. You don’t need to be in crisis to deserve support.

Can an app help my mental health?

Apps can help you practise skills, track your mood and get through hard moments. They’re not a replacement for professional help when you need it. Our guide to the best apps for anxiety explains what to look for.

How Breatheasy can help

Breatheasy helps you build small, daily habits for your mental health. Ten-second check-ins and a journal help you notice your early warning signs, short breathing exercises help you practise calm, and gentle daily steps and a kind streak (with a free rest day each week) keep you going without pressure. When anxiety spikes, tap “I’m feeling anxious” and Luma walks you through it. Breatheasy is coming soon to iPhone and Android.

Sources

• 5 steps to mental wellbeing, NHS
• Effectiveness of physical activity interventions for improving depression, anxiety and distress, Singh and others, British Journal of Sports Medicine, 2023
• Spending at least 120 minutes a week in nature is associated with good health and wellbeing, White and others, Scientific Reports, 2019
• Find a health center, Health Resources and Services Administration
• 988 Suicide and Crisis Lifeline