A new poll suggests that as work, family, and daily demands build up, many of us are guilty of letting our own needs slip to the bottom of the priority list. The survey of 4,000 UK adults, conducted by Opinium on behalf of the Mental Health Foundation in March, found that a quarter of respondents had not taken any action to support their mental health in the previous month.
The theme for the upcoming Mental Health Awareness Week (May 11-17) is action, and the Mental Health Foundation is encouraging people to adopt small, manageable habits to help boost mood and improve overall wellbeing.
“This year we really want people to not only think about their mental health, but to actually take concrete action,” says Alexa Knight, director of policy and influencing at the Mental Health Foundation. “There’s a lot more understanding of mental health and how important it is, but so many of us don’t take action for ourselves or for others, and there are lots of quick, simple things we can all do that will have an impact on our mental health. It’s important that we all try and prioritise doing something for ourselves, even if it’s just a small thing every week.”
Here are eight simple actions to incorporate into your routine that could help boost your mood and support your wellbeing.
1. Spend Time in Nature
“Being out in nature can give you a mental health boost,” says Knight. “There’s something about being out in the natural world that takes us out of ourselves and provides a change of environment which can lead to a shift in mindset. Even a short walk in a park or sitting in the garden can have a positive impact.”
2. Move Your Body
“We don’t all need to run a marathon, but trying to move, whatever that means for you at your capability, every day is really important,” says Knight. “Whether that’s having a little dance in the kitchen or doing some chair yoga, being physically active has a great impact on your mental health.”
3. Take Screen Breaks
“From time to time, many of us fall into the habit of thinking it’s relaxing to go on our phones and scroll to see what’s going on,” reflects Knight. “However, when there’s so much difficult and distressing things going on in the world, it might be a good idea to give yourself permission to take a break from this.”
4. Organise a Mate Date
“Make plans to catch up with friends,” suggests Knight. “There’s something about looking forward to the future and being hopeful that has a really protective boost for mental health.”
5. Create a Calming Bedtime Routine
“Doing things like staying away from screens for an hour before bedtime, making sure you have a calm environment, and doing relaxing activities like having a bath, listening to music, or reading a book can all help your mind unwind before bed,” recommends Knight.
6. Drink Lots of Water
“There’s such a close relationship between physical health and mental health; they are intrinsically linked. Therefore, doing things that we know are good for our physical health, like drinking water, is really good for our mental health as well,” explains Knight. “Staying hydrated is fantastic for improving things like concentration and memory, but can also help improve our mood too.”
7. Write Down Three Things You Are Grateful For
“Write down three things that happened to you today that you are grateful for,” suggests Knight. “They can be small things, like a nice, short conversation you had with your neighbour, something you love about your neighbourhood, or it might be just knowing there are friends that you can call should you need to. Doing this can help shift your mindset back to the positive and the hopeful.”
8. Learn a New Skill
“Being in a growth mindset where you’re taking on new challenges or learning new things has been proven to be a real boost for mental health,” says Knight. “Trying a new hobby can also often provide a meditative boost as it takes you away from negative thoughts because you’re focusing on something creative or enjoyable.”
Take action for your mental health this Mental Health Awareness Week. Find out more and get expert tips from the Mental Health Foundation.
