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Five things you can do to take care of your mental health

Five things you can do to take care of your mental health

Mental health is a cornerstone of overall wellbeing, influencing how we think, feel, and act in our daily lives. While mental health concerns are common, taking proactive steps can significantly enhance emotional resilience and psychological stability. If you have started to notice changes such as feeling more tense, finding it harder to switch off, or having less energy for the things you usually enjoy, these ideas can help you gently reset and look after yourself. Here are five evidence-based strategies to support and nurture your mental health:

1. Engage in regular physical activity

Exercise is a powerful tool for boosting mental health. According to a study published in the journal JAMA Psychiatry, regular physical activity can significantly reduce symptoms of depression and anxiety. Exercise increases endorphins and serotonin, chemicals in the brain that promote happiness and relaxation.

Activities like walking, cycling, yoga, and strength training can help you stay active. The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity physical activity per week for optimal health. Even short bursts of movement, such as a 10-minute walk, can improve mood and reduce stress.

Rather than aiming for perfect workouts, it can be more helpful to focus on movement you enjoy and can repeat most days, such as a brisk walk, a gentle exercise class, or active hobbies like gardening. Some practical ways to add movement into a typical week include:

  • Walking part of your commute or getting off public transport one stop earlier
  • Doing a short online workout video or stretching routine at home
  • Using stairs instead of lifts where possible
  • Planning one “movement date” with a friend, such as a walk and coffee

If you have a busy schedule, setting a small “minimum” such as five to ten minutes of movement most days can keep the habit going without feeling overwhelming. Over time, you can build up as your energy and confidence grow.

2. Prioritise quality sleep

Sleep and mental health are intricately connected. Poor sleep can exacerbate stress, anxiety, and depression, while sufficient rest is essential for cognitive function and emotional regulation. The National Sleep Foundation recommends adults aim for 7–9 hours of quality sleep each night. Many adults feel best with roughly seven to nine hours of sleep each night, but the exact amount that feels right can vary from person to person.

Adopting healthy sleep hygiene practices, such as maintaining a consistent sleep schedule, reducing screen time before bed, and creating a relaxing bedtime routine, can improve sleep quality. Research in the Journal of Clinical Sleep Medicine highlights that mindfulness practices and cognitive-behavioral therapy (CBT) are particularly effective in managing insomnia and improving overall mental health.

The NHS and Mental Health Foundation both highlight good-quality sleep as a key part of protecting mental wellbeing, alongside staying active, connecting with others, and eating well.

Everyday sleep hygiene tips that are realistic to try include:

  • Keeping a similar wake-up time on most days, even at weekends
  • Dimming lights and switching to calmer activities such as reading, stretching, or listening to music in the hour before bed
  • Avoiding scrolling on your phone in bed by charging it in another room if possible
  • Keeping your bedroom as dark, quiet, and comfortable as you can

If your evenings are busy, a mini wind-down routine can still help. For example, spend a few minutes tidying one small space, lay out clothes for tomorrow, then sit with a warm, caffeine-free drink and a book or podcast before bed. This helps signal to your brain that the day is ending.

3. Foster social connections

Strong social bonds are a key determinant of mental health. Humans are social beings, and meaningful relationships provide emotional support, reduce feelings of isolation, and enhance life satisfaction. Studies published in PLOS Medicine show that individuals with robust social networks have lower rates of depression and anxiety and a higher sense of wellbeing.

Stay connected with friends and family, even if it is through virtual means. Joining community groups, participating in volunteer activities, or attending local events can help expand your social circle and provide a sense of belonging. The NHS five steps to mental wellbeing include “connect with other people” and “give to others”, reflecting how both support and kindness can lift mood.

Ideas that can fit into everyday life include:

  • Sending a quick message to check in with a friend and suggesting a specific time for a call or coffee
  • Combining connection with movement, such as a weekly walk with a colleague or neighbour
  • Joining a local interest group, class, or sports club that matches something you already enjoy
  • Volunteering for a cause that matters to you, even for an hour or two a month

If you feel out of practice socially, starting small can help. A short chat with a barista, neighbour, or colleague still counts as connection and can make it easier to build up to longer conversations over time.

4. Practice mindfulness and stress management

Mindfulness involves being present in the moment without judgment, which can help reduce stress and improve emotional regulation. According to a meta-analysis in the journal Psychological Science, mindfulness practices like meditation, deep breathing, and yoga can reduce symptoms of depression, anxiety, and chronic stress. You do not need long meditation sessions to benefit – simple practices such as pausing to notice your breath, sounds, or sensations can help when your mind feels crowded.

Apps like Headspace and Calm offer guided meditations for beginners, while practicing gratitude journals and progressive muscle relaxation can complement mindfulness routines. Stress management is also about setting boundaries and learning to say no when necessary to protect your mental energy.

Short stress management techniques you can use during a busy day include:

  • Taking five slow, deep breaths before opening emails or starting a challenging task
  • Stepping away from your desk for a brief walk or stretch between meetings
  • Writing down worries and one small next step, rather than holding everything in your head
  • Setting simple boundaries, such as having one screen-free mealtime or switching off non-urgent notifications in the evening

Mindfulness can also be woven into everyday activities. You might focus on the sensations of your feet while walking, pay attention to the smell and taste of your morning tea or coffee, or take a moment to notice something you are grateful for before going to sleep. These small pauses can add a sense of calm without needing extra time in your day.

5. Understand your nutritional needs

Maintaining optimal levels of certain nutrients can have an impact on your mental health. For instance, folate plays a critical role in brain function and mood regulation, while Vitamin D deficiencies are associated with increased risks of depression and fatigue. Identifying and addressing such deficiencies can provide a solid foundation for emotional resilience.

Food is not a “cure” for mental health difficulties, but a varied, balanced diet can support more stable energy and mood. The Mental Health Foundation highlights healthy eating – including plenty of fruit and vegetables, wholegrains, and adequate fluids – as one of its evidence-based tips for supporting mental health.

Practical nutrition ideas that can support your mental wellbeing include:

  • Eating regular meals instead of skipping and then overeating later
  • Including a source of protein (such as eggs, yoghurt, beans, fish, lean meat, tofu, or nuts) with each meal
  • Adding vegetables or fruit to most meals and snacks where you can
  • Keeping a refillable water bottle with you as a reminder to drink regularly

The role of at-home testing

MyHealthChecked’s Vitamins and Minerals Blood Test offers an accessible way to assess key nutrient levels, including folate, Vitamin D, and other vital markers that influence mental well-being. This convenient at-home test empowers you to take charge of your health by uncovering potential imbalances and enabling proactive care. Incorporating this test into your self-care routine can be a valuable step in building a strong foundation for both mental and physical health.

If you are already working on sleep, movement, stress, and diet but still feel unusually tired, low in energy, or not quite yourself, reviewing your vitamin and mineral status may help you adjust your food choices and decide whether to discuss the results with a health professional.

Frequently asked questions

1. How can I take care of my mental health every day?
Small, repeatable habits often help the most. Aim for some movement, a regular sleep routine, one meaningful conversation or message, and a short moment to pause or breathe deeply each day. Over time, these everyday actions can make challenges feel a little easier to handle.

2. What are five things I can do to improve mental wellbeing?
Many people find it helpful to focus on five areas – moving your body, sleeping well, staying connected with others, managing stress, and eating a balanced diet. Within each area, pick simple changes you can imagine doing most days, such as a short walk or cooking one more home-made meal.

3. What are some easy sleep hygiene tips?
Try keeping a similar bedtime and wake-up time, limiting caffeine later in the day, dimming lights in the evening, and having a short wind-down routine such as reading or gentle stretching. Making your bedroom as dark, quiet, and comfortable as possible can also support better sleep.

4. How does diet affect mental health?
A varied diet that includes enough vitamins, minerals, protein, and fibre can support steadier energy, concentration, and mood. Regular meals, plenty of fruit and vegetables, and staying hydrated may make it easier to handle stress and keep up with other healthy habits.

5. When might a vitamin and mineral blood test be helpful?
If you’re often tired, low in energy, or finding it hard to concentrate, and you’re not sure whether your diet is giving you everything you need, checking vitamin and mineral levels can give extra insight. The results can guide food choices and any further conversations with a health professional.

In summary

Taking care of your mental health is an ongoing process, not a one-time fix. By incorporating regular exercise, quality sleep, strong social connections, mindfulness practices, and professional support, you can build a foundation for lasting mental wellbeing.

Remember, mental health is just as important as physical health. If you or someone you know is struggling, resources such as MIND, Samaritans or the NHS website can provide guidance and support. Prioritise your mental health today - it’s an investment in your future self.


Reviewed by Dr Dave Nichols

References

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