Research-Backed Mental Health Tips You Can Use Today

Taking care of your mental health doesn’t have to be complicated. Just like brushing your teeth daily helps prevent physical problems, simple daily practices can protect your mental wellbeing and help you cope with life’s challenges.

Each of these tips is backed by evidence from research, including the Mental Health Foundation’s ground-breaking study Mental Health Foundation. Try them out and see which ones work best for you—some will feel easier than others, and that’s perfectly normal.

Remember: none of us is perfect, and we all have our limits. Small steps.

1. Connect With Nature

Nature can have a really calming effect on us, and research found that going for a walk was UK adults’ favourite way of coping with stress during the pandemic in 2020 Mental Health Foundation.

In Japan, some people do “forest bathing”, which may improve their mental health Mental Health Foundation. The practice involves immersing yourself in a forest or woodland environment and experiencing the different smells, sounds, and textures around you.

How to do it:

  • Visit a park, forest, or any green space
  • Pay attention to trees, plants, birds, and water features
  • Take deep breaths and tune your senses to your natural surroundings
  • Try to feel connected to the environment around you

The goal is to be present and engaged with nature, allowing its calming effects to support your wellbeing.

2. Improve Your Sleep

Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to cope with life Mental Health Foundation. For many people, sleep is often the first thing that suffers when we’re struggling with our mental health Mental Health Foundation.

Adults need between 7 and 9 hours’ sleep a night, including enough dreaming sleep and enough deeper sleep Mental Health Foundation.

Simple changes to try:

  • Develop a relaxing bedtime routine to help you start winding down before you actually go to sleep Mental Health Foundation
  • Avoid TV and mobile screens, alcohol and caffeine before bed to help you fall asleep and stay asleep, and avoid vigorous exercise before bed Mental Health Foundation
  • Go to bed and get up at around the same time every day, including weekends Mental Health Foundation

If you’re consistently struggling with sleep, consider seeking professional help.

3. Stay Physically Active

Our bodies and minds are connected, so looking after ourselves physically also helps us prevent problems with our mental health Mental Health Foundation.

Exercise releases “feel good” hormones that reduce feelings of stress and anger, helps us feel better about our bodies, and can improve our sleep Mental Health Foundation. If it involves other people, like being part of a team, a class or a group we see regularly, that can also boost our mental health Mental Health Foundation.

Ways to move:

  • Walking, running, or cycling
  • Dancing or team sports
  • Gardening or cleaning
  • Gym workouts or yoga
  • Playing with pets

You don’t need to be an athlete to benefit—the best exercise is simply the one you enjoy and will actually do.

4. Eat a Balanced Diet

Food and drink affect our bodies, brains and mood – for good or bad Mental Health Foundation.

Sugary snacks and drinks can give us a temporary “high” or sense of comfort that can feel irresistible, but they soon leave us feeling exhausted or jittery Mental Health Foundation. Caffeine in coffee, tea, or so-called energy drinks can also have this effect Mental Health Foundation.

A balanced diet with lots of vegetables and fruit is essential for good physical and mental health Mental Health Foundation.

Remember:

  • How we eat is also important—having meals with other people can help to grow relationships with family, friends, partners, and colleagues, which is really important in protecting everyone’s mental health Mental Health Foundation
  • If you notice you’re overeating or undereating when upset, consider talking to someone you trust or seeking professional support

5. Practice Kindness

Research shows that being kind is good for both sides—it can boost our mood, help us feel more capable, strengthen our connections with others and even make us cope better with stress Mental Health Foundation.

Exchanging a smile or friendly words can be comforting and lift our mood Mental Health Foundation.

Start small:

  • Offer a smile or kind words to someone
  • Do volunteer work
  • Get involved in causes you care about
  • Help a neighbor or colleague

These things can help us feel connected with others and the world around us and give us the sense that we can make a difference Mental Health Foundation.

6. Stay Open to New Experiences

We can all get stuck in familiar ways, like how we spend our time and what we think about ourselves and the world Mental Health Foundation.

Life can feel more interesting, lively and rewarding when we are open to trying new experiences and experimenting with how we do things Mental Health Foundation.

Ways to try something new:

  • Change your breakfast routine
  • Take a different walking route
  • Try a new hobby or activity
  • Plan an adventure or trip
  • Challenge negative self-talk like “I’m useless” with more positive thoughts like “there is so much I can do”

You might discover a new place you love, uncover a hidden talent, or meet someone important.

7. Plan Things to Look Forward To

Things to look forward to, including fun activities, can help us cope with difficult situations and increase our sense of hope, which is important for our mental health Mental Health Foundation.

Your plan can include:

  • Small pleasures like a cup of tea or a favorite TV show
  • A dance class or exercise session – think yoga or even stretching.
  • A trip with family or friends, short ones or long ones.
  • Seeing your favorite film, sports team, or musician

The important thing is to decide what you’ll do, when and with who and, if needed, book it, then follow through on your plan and repeat Mental Health Foundation.

8. Understand and Manage Your Emotions

Feeling upset and anxious can interfere with our lives, making it hard to think clearly or work, relax, study, sleep or deal with other people Mental Health Foundation.

Many of us will know when we’re upset but not be sure what we’re feeling—is it sadness, fear, shame, loneliness, anger or something else? Mental Health Foundation

Helpful strategies:

  • Give your feelings attention without judging them, without telling yourself you’re stupid or weak to feel the way you do Mental Health Foundation
  • Name what you’re feeling by saying to yourself: “I’m feeling really irritable today but also sad” Mental Health Foundation
  • Talk kindly to yourself, in the same way you might reassure a small child you care about Mental Health Foundation
  • Write down your feelings in a notebook or on your phone Mental Health Foundation
  • Repeat something positive about yourself a few times each day, such as “I am on a journey, growing and developing”—research shows this reduces negative thoughts and feelings Mental Health Foundation

Consider trying mindfulness practices or talking with someone you trust.

9. Talk to Someone You Trust

Many of us have learned to bottle things up inside us and try to ignore painful feelings, and it can take a lot of courage to tell someone else how we’re feeling or what we’re finding hard Mental Health Foundation.

Just talking things through with a person we trust can help and feel like a relief, making you feel safer and less alone, which will help protect your mental health and prevent problems Mental Health Foundation.

Benefits of talking:

You can talk to a friend, family member, colleague, health professional, or helpline volunteer—use your own words and share what feels comfortable.

10. Be Mindful of Using Substances to Cope

Many of us sometimes use drugs to block out “difficult” feelings such as sadness, fear or shame, and for some people, drugs and alcohol offer temporary relief.

Unfortunately, they don’t stop the feelings from returning and may make things worse or create other problems, including damage to mental and physical health, relationships, work, or study.

What to do:

  • Notice your substance use without beating yourself up about it—being understanding and kind to yourself is good for your mental health.
  • Talk with someone you trust or contact a charity helpline for confidential, free advice
  • Look for healthier ways to cope with painful feelings
  • Consider attending support group meetings

If you’re concerned about your substance use, reach out for professional help.

11. Manage Your Finances and Seek Help With Debt

Fears about paying debts, bills and essentials such as food and electricity can be very stressful, and feelings like this can make it harder to cope with everything, including the money problems themselves

Research shows money problems are one of the most common and serious sources of stress for many people Mental Health Foundation.

Steps to take:

  • Share your fears with another person who’s not involved and who you trust—this is likely to help you feel less alone and overwhelmed Mental Health Foundation
  • Talk with an expert at a charity that offers free money advice—they are very experienced with what can go wrong with people’s finances and what may help Mental Health Foundation
  • Ask for help before any debt becomes unmanageable, as getting help will benefit everyone Mental Health Foundation

Free financial advice services can help you discover benefits you’re entitled to, understand your legal rights, and find ways to reduce debt repayments.

Final Thoughts

These strategies won’t all work equally well for everyone, and that’s okay. Trying new things can sometimes feel uncomfortable, but they usually get easier the more we practice them Mental Health Foundation.

Start with one or two tips that feel most accessible to you, and remember that taking small steps to protect your mental health is valuable. If you’re struggling, don’t hesitate to reach out for professional support—many resources are available to help.

Crisis Support:

  • Samaritans: Text ‘SHOUT’ to 85258 for 24/7 support
  • Talk to your doctor or a mental health professional

You deserve support, and asking for help is a sign of strength, not weakness.

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