On World Mental Health Day, we’re looking at simple things we can all do today (and every other day) to boost our wellbeing. Just as we aim to work out for physical health, making sure we set aside some time to look after our mental health can be hugely beneficial.

We all know the irony is that when we’re stressed, busy, depressed or anxious it becomes harder to focus on the things that will help us to feel better, so it’s a good idea to create easy and sustainable daily habits to support our mental health for the times when we really need it.

With this in mind, we’ve put together a list of easy, actionable habits you can try today – and reap the benefits in the future. 

When things get tough, it’s so easy to slip into negative and blaming self-talk. We’re quick to be our own worst enemy at times of stress, but this negative self-talk really isn’t helping us.

“Our relationship with ourselves is absolutely critical for our mental health,” Melissa Cliffe, psychotherapist and spokesperson for the UK Council for Psychotherapy (UKCP) tells Stylist. “Most of us have an inner critic or inner voice that gives us a hard time. It beats us up when we are at a low ebb and makes our suffering even greater.”

Instead of berating yourself, try speaking to yourself as you would to a good friend – with kindness, compassion and understanding. You might be surprised at how supported this makes you feel. 

Tuning into all of our senses is a sure-fire way to calm our nervous systems and something we can aim to practise on a daily basis.

“When our thoughts are overwhelming, tuning into our senses can be enough to anchor us back into calmness,” explains Chloe Brotheridge, hypnotherapist and author of The Anxiety Solution. “There is also an element of distraction as we’re focusing our attention on something other than our anxious feelings or thoughts.”

The five senses method involves focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. Quick and effective, you can try this almost anywhere. 

It might sound obvious, but when we’re stressed and busy, we can forget the simple things. And becoming (even slightly) dehydrated or low in blood sugar can have a surprising impact on our mental health, causing anxiety, tiredness, irritability or depression.

According to the mental health charity Mind, diets higher in protein can help to support your mental health so think about packing a nutritious, protein-packed snack in your bag along with that trusty water bottle when you’re out and about. 

We all know the saying ‘a problem shared is a problem halved’, and there is more than a grain of truth to this. Even if you’re not in a sharing mood, connecting with a friend or loved one can instantly boost our wellbeing, with research showing that people who have good social bonds are less likely to suffer from anxiety and depression, and have higher self-esteem. 

And the good news is that we’re not talking about hour-long phone calls – if sharing dog memes with a bestie on social media cheers you up, then that works. 

There’s compelling evidence that the art of savouring is hugely beneficial for our mental health. For the uninitiated, savouring is the ability to be aware of positive experiences and to regulate positive feelings about these experiences, ie fully enjoying the sight of a rainbow in the sky, appreciating the crunch of autumn leaves on a morning walk or savouring that first cup of tea. 

Making the most of these tiny moments is the key to enjoying the present and the future. If good times are hard to come by, accessing our memories of savouring past moments can help us cultivate a more positive mindset in darker times. 

Now, you might be thinking rest is rest, right? Not quite. There are so many different types of rest, and if you can work out which one you need and tailor your downtime accordingly, you’ll reap the rewards. 

“We need different types of rest depending on how we’re feeling in the moment, so pick the right kind of rest for you,” advises Bex Spiller, founder of self-care app The Anti Burnout Club. “Physically tired? Get an early night, have a power nap or try some gentle stretches. Mentally tired? Try journaling, setting boundaries or talking to a loved one. Feeling socially exhausted? Spend some alone time on solo hobbies such as reading or arts and crafts.”

Not sure which one you need? We’re firm believers that you’ll never regret a nap (just make sure you set an alarm).

Think about the last time someone complimented you. Feels good, doesn’t it? And the brilliant thing about compliments is their bilateral benefit – it feels just as good to pay a compliment as it does to receive one. 

“When we take part in a small act of kindness such as complimenting someone, it can release a rush of dopamine for us,” says Spiller. “But not only us – the people receiving the kindness and anyone that witnesses the kindness will feel the boost, too. One small act of kindness can have such a huge ripple effect! Give someone a compliment, tell someone how much you appreciate them or deliver a hand-written card. It’s something small but hugely powerful.”

Despite its unglamorous title, a good brain dump has been shown to improve focus and organisation and can benefit our overall mental health. 

“Take a few minutes every evening to get everything out of your head and onto paper,” recommends Spiller. “You don’t need to do anything with it, just write it down! It can really help with overwhelm and untangle any thoughts, making it easier to get some good quality sleep at night. It can also help you feel more organised in the morning as everything you need to remember is right there.”

Alongside brain dumping, keeping a meaning tracker can prove to be a powerful mental health tool. 

According to research conducted by University College London, people who had higher meaning in their lives were less likely to develop depression, chronic disease and obesity, as well as showing more positive heath behaviours such as eating well and exercising regularly. 

“I strongly believe (supported by research) that finding a sense of meaning in life is a fundamental and significant source of wellbeing,” Eloise Skinner, an author and psychotherapist specialising in existential therapy tells Stylist. “Create a personal practice of looking for meaning and purpose in everyday life. This can be done through a simple exercise called the ‘meaning tracker’: essentially a journaling exercise that enables you to observe and reflect on sources of meaning in your life.”

If you’re not sure where to start, Skinner recommends simply taking a sheet of paper and writing the following headings: People, Places, Objects, Experiences and Hopes.
“Under each category, write as much as you can (taking as much time as you need or whatever time you have available),” she says. “Write down everything that comes to mind, as quickly or as slowly as you like, and feel free to write in any format: drawings, bullet points, diagrams… whatever works best.”

You can then look for any patterns that emerge, and go back to your tracker, amending it over time. 

While a daily meditation practice is the gold standard of mental health practices, the reality is that many of us struggle to make time to meditate or feel that we can’t relax enough to do it properly, creating a self-fulfilling cycle of stress. 

“My biggest tip for managing mental health is to use what’s known as ‘traffic control’, time where everything just stops,” says WithU’s meditation coach Derek Aidoo. 

“For a set amount of time, try to have no phones, no work, no interruptions – just some space where you can be peaceful. You can take the time to meditate, read or just breathe and take time for yourself in a way that works for you.”

One of the simplest ways to give your mental health a boost is simply stepping outside. Wherever we live and whatever we do for a living, getting out into nature has so many proven benefits for our mental health, but research shows that over half of us are struggling to get outside every day.

Mental health advocate Dr Alex George is campaigning for us all to get out and about more. “I’m a big advocate for getting out walking no matter the season,” he says, “and I particularly enjoy an autumn walk to boost mood and take in the changing colours. I’m calling on everyone to focus on switching off and getting outside. This is so important in helping to build mental resilience.”

We’ve said it before, and we’ll say it again – movement is great for our bodies and minds. Exercise has so many mental health benefits, and whether you’re into hardcore HIIT or soft hiking is more your jam, moving your body is a guaranteed mood booster. 

Research shows that regular physical activity is associated with better mental health - and if you’re up for trying something new, give boxing a bash. “A boxing class really helps me to manage my mental health,” says Carrie Baxter, athlete and coach for training app WithU. 

“Not only is it a massive stress relief, it’s fun and training in a group class gives you a real sense of community, which has been proven to be really impactful when it comes to positive mental health.”

Journaling is having a moment right now and a gratitude journal is a tried and tested way of boosting mood. 

“I try to start the day with listing at least three things I’m grateful for,” says women’s fitness and wellbeing expert Kirsten Whitehouse. “It is almost impossible to have negative thoughts when we focus on good things, and they can be anything at all. End your day by repeating your list (feel free to add to it) and also list at least three things that happened during the day that made you happy.”

Alternatively, if journaling isn’t your bag, try a gratitude walk.

“A gratitude walk simply requires going for a walk (ideally somewhere peaceful near nature but anywhere outdoors will do) and, as you walk, thinking about what you’re grateful for,” says Cheryl Rickman, a positive psychology practitioner and author of You Can Flourish.

“It never fails to make me feel better and ticks multiple wellness boxes – harnessing the power of gratitude, mindfulness and nature connection. It can take anything from 15 minutes to an hour, so it’s an achievable good thing too.”

If you’re still struggling with mental health concerns after implementing some changes, it might be time to speak to a professional about medication. Many of us resist taking medication, seeing it as a last resort, but this needn’t be the case. Millions of people in the UK are regularly taking pills to support their mental health, and, once you’re on the right medication, they can make you feel better, fast. 

The first step is always to consult your GP, who will be able to recommend if this is the right route for you and get you on your way. Remember, there’s no shame in asking for help. And if medication works for you, it’s often a great first step on your way to feeling better. 

If you or someone you know is struggling with their mental health, you can find support and resources on the mental health charity Mind’s website and the NHS’s Every Mind Matters or access the NHS’s list of mental health helplines and services.

If you are struggling with your mental health, you can also ask your GP for a referral to NHS Talking Therapies, or you can self-refer.

For confidential support, you can also call Samaritans in the UK on 116 123 or email jo@samaritans.org. In a crisis, call 999.

Images: Getty