This year’s Mental Health Awareness Week, taking place from 11 to 17 May, focuses on taking action for good mental health.
The message is simple: even small actions, taken regularly, can make a real difference to our mood, help reduce stress and build a sense of hope. By making space for small, positive habits in our daily or weekly routines, we can better support our mental wellbeing.
Everyone is different, so it’s helpful to try a few ideas and see what works best for you. Here are five simple ways to add a quick mental health boost to your day.
- Spend time in nature
Spending time in nature can lift your mood, reduce stress levels and help you concentrate. You don’t need to make major changes – small actions count. Try stepping outside for fresh air before eating lunch, sitting in the park or garden, or going for a short walk during the day.
- Connect with loved ones
Spending time with friends, family and loved ones is a great way to improve mental health. Sharing your experiences and supporting one another can help you feel happier, more connected and less alone with your problems. Whether it’s a quick phone call or meeting a friend for lunch, keeping in touch can help lift your mood.
- Live healthy
Physical health and mental wellbeing are closely linked. Being active, eating a balanced diet and getting enough sleep can all support better mental health.
Simple actions such as choosing fruit for a mid‑morning snack, cutting back on sugary treats, or adding gentle activity like walking, stretching, gardening or housework into your routine can help. The key is to find something you enjoy so it’s easier to keep going.
- Make time for you
Do something that helps you switch off and relax, such as listening to music, a podcast or audiobook, spending time outdoors, or being with a pet.
Learning something new, starting a hobby or being creative can also help – you don’t need to be “good” at it, just enjoy it. Activities like crafts, puzzles or even some DIY can help reduce stress and boost your confidence.
- Relax
Finding time to relax each day can help you feel better if you’re stressed or worried. Everyone relaxes differently, so it’s worth noticing what helps you feel calm. For instance, you could try practising breathing exercises, taking a warm bath or shower, or listening to calming music.
When You Need More Support
Everyone experiences ups and downs, and it’s normal to feel low when life feels challenging. However, if things don’t improve, or difficult feelings keep coming back, support is available.
Talk to someone you trust
Sharing what you’re going through can help you make sense of your feelings and may bring a sense of relief. Reaching out isn’t a sign of weakness – it’s a positive step towards looking after yourself.
Ask for help
You don’t have to cope alone. Support might come from a trusted friend or family member, or from professional services such as your GP practice. It’s okay to ask for help.
If you’re feeling overwhelmed and struggling with your mental health there’s support available 24/7.
Mental health crisis support
Available 24/7. If you no longer feel able to cope or be in control of your situation and need urgent help. Call NHS 111 and select the mental health option. NHS staff will then support you to get the help you need. The help line is available 24/7 for people of all ages including children and young people
Samaritans
A safe place to talk 24/7 about whatever is troubling you. Call 116 123. Visit www.samaritans.org