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Start small
When you feel low, even small tasks can feel huge. Pick one small thing each day, such as a short walk or a shower, and notice when you have done it.
Keep active
Physical activity can lift mood and ease anxiety. Any movement counts: walking, gardening, dancing in the kitchen. Being outdoors, in green spaces, can help too.
Look after your sleep
- go to bed and get up at the same time each day
- avoid caffeine in the afternoon and evening
- put your phone away for an hour before bed
- if you cannot sleep, get up and do something calm, then try again
Stay connected
Isolation can make things worse. Try to keep in touch with someone you trust, even by message. Peer support groups, online or in person, can help you feel less alone.
Managing worry
- write worries down, or set aside a short "worry time" each day
- try slow breathing: breathe in for 4, out for 6
- challenge "what if" thoughts by asking what you would say to a friend
Alcohol and drugs
They might seem to help in the short term, but they usually make anxiety and low mood worse.
Free tools
- NHS Every Mind Matters has a free personalised plan
- Mind and Rethink Mental Illness have information and support lines
Know when to get more help
See your GP if things are getting worse, or you are finding it hard to cope. If you are having thoughts of ending your life, get help straight away (see the box at the top of this page).
Sources we used
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