Your Ultimate Guide to Mental Health: 20 Brilliant Ways to Enhance Well-being in 2023


PAYING attention to our mental health has never been more important. In the bustle of our modern lives, it’s easy to forget about taking care of our minds. This in-depth guide will offer you 20 brilliant ways to enhance your mental well-being in 2023.

1. Physical Activity

Incorporate exercise into your daily routine. Regular physical activity is proven to boost mood and alleviate symptoms of depression and anxiety. Whether it’s a brisk walk in your local park, a game of football with mates, or a yoga session at home, every bit of movement counts. The NHS’s physical activity guidelines offer great advice on this.

Here are some practical tips to incorporate physical activity into your daily routine:

  • Start Small: Begin with 10 minutes of light activity a day and gradually increase as your fitness improves.
  • Make it a Routine: Set aside a specific time each day for exercise to make it a part of your regular routine.
  • Choose Activities You Enjoy: Opt for activities you find fun – dancing, swimming, cycling, or even gardening.
  • Break it Up: Split your workout into smaller chunks throughout the day if you can’t find a continuous period of time.
  • Walk More: Incorporate walking into your day – use the stairs, walk to the shops, or take a walk during lunch breaks.
  • Try Home Workouts: Can’t get to a gym? Try home workouts. The NHS offers a great selection of 10-minute workouts.
  • Join a Class or Group: Fitness classes or sports clubs can provide social interaction as well as motivation.
  • Mix it Up: Try different activities to work various muscle groups and keep workouts interesting.
  • Listen to Your Body: Rest when needed to avoid injury. Don’t push too hard, too fast.
  • Set Realistic Goals: Establish achievable fitness goals and celebrate your progress, no matter how small.

2. Balanced Diet

Our diet significantly influences our mood and energy levels. Strive for a balanced diet with plenty of fresh fruits, vegetables, lean proteins, and whole grains. The British Nutrition Foundation provides wonderful resources on balanced eating.

Here are some tips for maintaining a balanced diet:

  • Prioritise Whole Foods: Opt for fresh fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting processed foods.
  • Hydrate: Drink plenty of water throughout the day to stay hydrated. Aim for 6-8 glasses a day as recommended by the NHS.
  • Portion Control: Use measuring cups or a food scale to ensure you’re not overeating. Moderation is key, even with healthy foods.
  • Diversify Your Plate: Aim to include a variety of different coloured fruits and vegetables in your diet to ensure you’re getting a wide range of nutrients.
  • Limit Sugar and Salt: Too much sugar and salt can lead to health problems. Try to limit your intake of sugary drinks, sweets, and high-sodium foods.
  • Mindful Eating: Pay attention to your hunger cues. Eat when you’re hungry and stop when you’re full. Take the time to enjoy your meals without distractions.
  • Regular Meals: Try to stick to a regular eating schedule. Skipping meals can lead to overeating later in the day.
  • Include Protein: Include a good source of protein at each meal. Protein keeps you feeling fuller for longer and is essential for repairing and building body tissues.
  • Check Food Labels: Be aware of what’s in your food. Check food labels for added sugars, sodium, and unhealthy fats.
  • Seek Professional Advice: If necessary, seek advice from a registered dietitian or nutritionist. They can provide tailored advice based on your individual needs and health goals.

3. Quality Sleep

A good night’s sleep is essential for our mental well-being. Strive for 7-9 hours of sleep each night and maintain a consistent sleep schedule. For tips on better sleep, Sleep Council’s advice is second to none.

Here are some practical tips for improving the quality of your sleep:

  • Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s internal clock.
  • Create a Restful Environment: Make your sleeping environment as comfortable as possible. This could include a comfortable mattress and pillows, reducing noise, and keeping the room dark and at a cool temperature.
  • Limit Daytime Naps: Long naps during the day can interfere with nighttime sleep. If you need to nap, try to keep it short and before 3 p.m.
  • Exercise Regularly: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try not to exercise close to bedtime as it might interfere with your sleep.
  • Limit Caffeine and Alcohol: Both caffeine and alcohol can interfere with the quality of your sleep. Try to avoid consuming these substances close to bedtime.
  • Have a Bedtime Ritual: A relaxing routine before bedtime can signal your body that it’s time to sleep. This could include activities like reading a book, taking a warm bath, or listening to calming music.
  • Eat a Light Dinner: Eating a large meal close to bedtime can lead to discomfort and indigestion. Try to eat a light dinner and avoid spicy or fatty foods that can cause heartburn.
  • Limit Screen Time Before Bed: Exposure to the light emitted by phones, tablets, computers, and TVs can interfere with your body’s production of melatonin, a hormone that regulates sleep. Try to turn off these devices at least an hour before bed.
  • Manage Stress: High levels of stress or worry can interfere with your sleep. Techniques such as meditation, deep breathing, or yoga may help.
  • Seek Medical Advice: If you consistently have problems sleeping, you may have a sleep disorder. Don’t hesitate to consult a healthcare provider.

4. Social Connection

Our relationships and social interactions play a crucial role in our mental health. Keep in touch with friends, family, and loved ones regularly, and don’t be afraid to ask for help when needed. The Mind charity’s tips on maintaining positive relationships are incredibly helpful.

Here are some tips to maintain social connections and enhance mental well-being:

  • Regular Check-ins: Keep in touch with your friends and family regularly, even if it’s just a quick call or message to see how they’re doing.
  • Be Present: When you’re with others, try to be present and engaged. Avoid distractions like your phone or other devices.
  • Listen Actively: When someone is speaking to you, show them that you’re interested and understand their perspective. Active listening can make others feel valued and appreciated.
  • Show Empathy: Try to understand and share the feelings of others. Empathy can help strengthen your relationships.
  • Ask for Help: If you’re feeling down or overwhelmed, don’t hesitate to reach out to someone you trust. It’s okay to ask for help when you need it.
  • Join Social Groups: Look for clubs, groups, or communities that share your interests. This can be a great way to meet new people and form meaningful connections.
  • Volunteer: Volunteering for a cause you care about can help you connect with others and contribute to your community.
  • Stay Positive: Try to maintain a positive attitude when interacting with others. Positivity can be contagious and enhance your social relationships.
  • Set Boundaries: It’s important to set healthy boundaries in your relationships. This can help you maintain your mental well-being while interacting with others.
  • Seek Professional Help: If you’re struggling with your social relationships, consider seeking help from a mental health professional.

5. Mindfulness

Practising mindfulness helps us stay grounded in the present moment. Try meditation, deep breathing, or just enjoying a peaceful moment in your garden. Resources from Mindful provide fantastic guidance on incorporating mindfulness into your life.

Here are some tips for incorporating mindfulness into your daily life:

  • Start Small: Begin with short mindfulness exercises, such as a five-minute meditation or deep breathing exercise. You can gradually increase the duration as you get more comfortable.
  • Mindful Eating: Pay attention to the taste, texture, and smell of your food. This not only enhances your enjoyment of food but also helps you tune into hunger cues.
  • Focus on Your Breath: Paying attention to your breath is a simple way to be mindful. Notice the sensation of the breath entering and leaving your body.
  • Do One Thing at a Time: Instead of multitasking, try to focus on one task at a time. This can help you stay focused and present.
  • Practice Yoga: Yoga combines physical poses with mindfulness and is a great way to incorporate mindfulness into your routine.
  • Spend Time in Nature: Spending time in nature can help you connect with the present moment. Pay attention to the sounds, smells, and sights around you.
  • Mindful Walking: Whether you’re walking around your neighbourhood or just to the next room, try to pay attention to the sensation of your feet touching the ground.
  • Use a Mindfulness App: There are numerous mindfulness apps available that offer guided meditations and mindfulness exercises.
  • Practice Gratitude: Take a few minutes each day to write down or think about things you’re grateful for. This can help shift your focus to positive experiences.
  • Seek Professional Guidance: If you’re finding it difficult to practice mindfulness on your own, you might find it helpful to seek guidance from a professional mindfulness coach or therapist.

6. Gratitude

Taking time each day to acknowledge what you’re grateful for can significantly increase positivity and contentment. You can try keeping a gratitude journal. The Positive Psychology site has excellent tools for cultivating gratitude.

Here are some tips for fostering gratitude in your life:

  • Keep a Gratitude Journal: Each day, write down a few things you’re grateful for. This practice helps you focus on the positive aspects of your life.
  • Share Your Gratitude with Others: If someone in your life has done something that you appreciate, tell them. It’ll likely brighten their day, and it’s a great way to spread positivity.
  • Gratitude Jar: Start a gratitude jar. Whenever you experience a moment of gratitude, write it down and put it in the jar. Whenever you need a boost, pull out a note to remind yourself of the good in your life.
  • Reflect on Your Day: At the end of each day, reflect on what went well. Even on tough days, try to identify one thing that you’re grateful for.
  • Gratitude Letter: Write a letter to someone who has had a positive impact on your life, expressing your appreciation for them. You don’t necessarily have to send it, the act of writing is in itself beneficial.
  • Mindful Gratitude: Try to cultivate a habit of noticing the good around you in the present moment. This could be as simple as a sunny day, a delicious meal, or a moment of peace.
  • Make Gratitude a Habit: Set aside a specific time each day for your gratitude practice. Over time, this will help you develop a habit of focusing on the positive.
  • Practice Positive Affirmations: Start your day with positive affirmations. This sets a positive tone for the day and helps cultivate a gratitude mindset.
  • Gratitude Reminder: Set a reminder on your phone or computer to take a few moments to focus on what you’re grateful for.
  • Seek Inspiration: Look for books, podcasts, or blogs about gratitude. These can provide ideas and inspiration for your own gratitude practice.

7. Moderation in Alcohol

Excessive alcohol consumption can negatively affect mental health. Try to moderate your intake and remember that it’s okay to seek help if you’re struggling. Drinkaware offers valuable insights and resources.

Here are some tips for moderating alcohol consumption:

  • Know Your Limits: Understand the recommended guidelines for alcohol consumption. According to the NHS, it’s best to drink no more than 14 units of alcohol a week, spread evenly over three or more days.
  • Choose Alcohol-Free Days: Designate certain days of the week as alcohol-free to break up your drinking habits.
  • Use Smaller Glasses: This can trick your brain into thinking you’re drinking more than you actually are.
  • Hydrate: Always drink water alongside alcohol to stay hydrated and reduce the risk of a hangover.
  • Don’t Drink on an Empty Stomach: Food slows down the rate at which your body absorbs alcohol.
  • Opt for Low-Alcohol Drinks: There’s a growing selection of low-alcohol and alcohol-free versions of popular beverages.
  • Be Mindful of Pouring: Avoid free pouring and measure your drinks so you’re aware of how much alcohol you’re consuming.
  • Find Alternatives: If you find that you’re drinking out of habit, find alternative ways to unwind or deal with stress, such as exercise, reading, or a new hobby.
  • Seek Support: If you’re finding it hard to moderate your drinking, don’t hesitate to seek professional help. Many resources and support groups are available.
  • Stay Informed: Make sure you understand the effects of alcohol on your physical and mental health.

8. Avoid Smoking and Recreational Drugs

Smoking and illicit drug use can contribute to mental health problems. For advice on quitting smoking, NHS’s Smokefree offers incredible support.

Here are some tips to help avoid smoking and recreational drug use:

  • Understand the Risks: Educate yourself about the harmful effects of smoking and drug use on your mental and physical health.
  • Reach Out for Support: If you’re trying to quit smoking or stop using drugs, don’t hesitate to seek professional help. There are many resources available, including hotlines, support groups, and treatment programs.
  • Use Quit-Smoking Aids: Nicotine replacement therapy or prescription medications can be effective tools when trying to quit smoking. Consult with a healthcare professional to discuss your options.
  • Surround Yourself with Support: Spend time with people who encourage your decision to quit smoking or using drugs. Their support can be very beneficial.
  • Stay Active: Regular physical activity can help reduce cravings and improve your mood, making it easier to avoid smoking or drug use.
  • Practice Stress Management: Stress can be a trigger for smoking or drug use. Techniques such as mindfulness, deep breathing, or yoga can help manage stress.
  • Set Clear Boundaries: If certain social situations or groups of friends encourage smoking or drug use, it may be necessary to set clear boundaries or distance yourself for a while.
  • Stay Hydrated and Maintain a Healthy Diet: Proper nutrition and hydration can help your body recover and reduce cravings.
  • Avoid Substitute Habits: Try not to replace the smoking or drug habit with another potentially harmful habit. Instead, find healthy habits that you enjoy.
  • Celebrate Small Victories: Each day without smoking or drugs is an achievement. Celebrate these victories to motivate yourself to continue.

9. Hobbies

Engaging in activities you love can help distract from stressors. It could be anything from painting to birdwatching. The Royal Society for the Protection of Birds offers brilliant resources for those interested in birdwatching.

Here are some tips for engaging in hobbies and activities you love:

  • Pursue What You Love: Choose hobbies that you genuinely enjoy and look forward to. This could be anything from reading, painting, gardening, birdwatching, or playing a musical instrument.
  • Try Something New: If you feel like you’re in a rut, trying a new hobby can be an exciting way to stimulate your mind and learn something new.
  • Make Time for Hobbies: Life can get busy, but it’s important to carve out time for hobbies. They can be a great way to relax and destress.
  • Join a Club or Group: If your hobby is something that can be enjoyed with others, consider joining a local club or online community. This can add a social element to your hobby and provide a sense of community.
  • Use Hobbies to Relax: Hobbies can be a great way to take a break from stress. Try to be present and enjoy the process, rather than focusing solely on the end result.
  • Learn at Your Own Pace: Remember that everyone learns at their own pace. Don’t rush yourself or feel pressured to perfect a new hobby quickly.
  • Share Your Passion: Share your hobby with friends or family. This can make your hobby more enjoyable and can even inspire others to take up the hobby.
  • Turn Off Technology: Hobbies can provide a great break from screen time. Whether you’re drawing, knitting, or birdwatching, enjoy the chance to disconnect from technology for a while.
  • Practice Mindfulness: Try to fully engage with your hobby. Pay attention to the sensations, thoughts, and emotions that arise as you’re participating in your hobby.
  • Use Online Resources: There are countless resources online to help you progress in your hobby. Websites, online courses, and video tutorials can all provide useful guidance.

10. Set Realistic Goals

Setting achievable and meaningful goals can increase your sense of purpose and drive. It could be as simple as finishing a book or working towards a promotion at work.

Here are some tips for setting and achieving realistic goals:

  • Set SMART Goals: Make sure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This approach can help you clearly define what you want to achieve and how you plan to achieve it.
  • Start Small: If a goal seems overwhelming, break it down into smaller, manageable tasks. This can make your goal feel less daunting and more achievable.
  • Write Down Your Goals: Writing your goals down can make them feel more tangible and can serve as a reminder of what you’re working towards.
  • Stay Focused: Concentrate on one or two goals at a time to prevent feeling overwhelmed. You can always add more goals as you complete existing ones.
  • Stay Positive: Keep a positive mindset about your goals. Instead of thinking about what could go wrong, focus on the steps you need to take to achieve your goal.
  • Be Flexible: Sometimes, circumstances change, and that’s okay. Be prepared to adjust your goals as needed.
  • Celebrate Progress: Celebrate your achievements along the way, no matter how small they may seem. This can boost your motivation and make the process more enjoyable.
  • Don’t Fear Failure: Everyone experiences setbacks. Instead of seeing them as failures, view them as learning opportunities.
  • Seek Support: Don’t hesitate to ask for help or advice if you’re struggling. Others may offer valuable perspectives and guidance.
  • Regularly Review Your Goals: Make sure to check in with your goals regularly. Are they still relevant and meaningful to you? Do you need to adjust them?

11. Self-Care

Allocate time for activities that promote relaxation and joy. It might be as simple as a cup of your favourite British tea, a bath, or reading a good book.

Here are some tips for incorporating self-care into your routine:

  • Schedule It: Make time for self-care activities in your schedule, just like you would for other appointments or commitments. This can help ensure that you prioritize self-care.
  • Listen to Your Body: Pay attention to your body’s signals. If you’re feeling tired or stressed, it might be time for some self-care.
  • Create a Relaxing Environment: Create a space in your home that promotes relaxation. This could be a cozy reading nook, a bath with candles and soft music, or a tranquil garden space.
  • Get Moving: Physical activity can be a great form of self-care. Whether it’s a brisk walk, a yoga session, or a dance class, find an activity you enjoy.
  • Practice Mindfulness: Mindful activities like meditation or deep breathing can help you relax and stay focused on the present moment.
  • Keep Hydrated: Drinking enough water is a simple but important aspect of self-care. Carry a water bottle with you as a reminder to stay hydrated.

12. Regular Health Check-ups

Routine health check-ups can identify underlying health conditions that could affect mental health. Regular appointments with your GP or NHS’s online services are highly recommended.

Here are some tips for maintaining regular health check-ups:

  • Schedule Regular Check-ups: Regular check-ups are important for maintaining your health and catching potential problems early. Make sure to schedule routine appointments with your GP.
  • Be Open and Honest: When you visit your healthcare provider, be open and honest about your health concerns. The more information they have, the better they can assist you.
  • Keep a Health Journal: Keeping a record of any physical or mental health changes can be helpful. It can provide valuable information for your healthcare provider and help you track your health over time.
  • Don’t Ignore Symptoms: If you’re experiencing symptoms that concern you, don’t wait for your next scheduled check-up. Make an appointment as soon as possible.
  • Utilise Online Services: The NHS offers online services, including health advice and appointment scheduling. These can be very convenient.
  • Regular Eye and Dental Check-ups: Regular eye and dental check-ups are also important. These professionals can often detect signs of other health problems.
  • Know Your Family Health History: Knowing your family’s health history can help your healthcare provider identify if you’re at higher risk for certain conditions.
  • Ask Questions: Don’t be afraid to ask questions during your check-ups. Understanding your health and any treatments you’re receiving is important.
  • Stay Updated on Vaccinations: Ensure that you’re up-to-date with all recommended vaccinations. They’re a crucial part of preventing disease.
  • Regular Screenings: Depending on your age, sex, and family health history, you might need regular screenings, such as cholesterol checks, mammograms, or colonoscopies.

13. Stay Hydrated

Water is vital for overall health and brain function. Aim to drink at least 8 glasses of water daily. The NHS’s hydration guide can provide more insights.

Here are some bullet-point tips for staying well-hydrated:

  • Aim for 8 Glasses a Day: While individual hydration needs can vary, a general guideline is to drink at least 8 glasses of water a day.
  • Carry a Water Bottle: Having a water bottle with you can serve as a visual reminder to drink water throughout the day.
  • Hydrate Before You Feel Thirsty: If you’re already feeling thirsty, you might be mildly dehydrated. Try to drink water regularly throughout the day, even before thirst kicks in.
  • Eat Hydrating Foods: Many fruits and vegetables, like cucumbers, watermelon, and oranges, have high water content and can contribute to your hydration.
  • Be Aware of Dehydration Symptoms: Symptoms like headache, dry mouth, fatigue, and decreased urine output can indicate dehydration.
  • Drink More When Active: If you’re exercising or doing any physical activity, make sure to increase your fluid intake to compensate for the extra water loss through sweating.
  • Limit Diuretics: Drinks like coffee and alcohol can cause your body to lose more water. Balance these out with plenty of water.
  • Hydrate in the Morning: Drinking a glass of water as soon as you wake up can help start your day on a hydrated note.
  • Use a Hydration App: There are many apps available that can remind you to drink water and help you track your daily intake.
  • Infuse Your Water for Flavour: If you find plain water boring, try infusing it with fruits or herbs for a burst of natural flavour.

14. Keep Learning

Engaging in lifelong learning keeps your mind active and engaged. Consider taking up a new hobby, learning a new skill or attending a lecture at a local university.

Here are some tips for engaging in lifelong learning:

  • Embrace Curiosity: Keep an open mind and always be curious. Curiosity fuels the desire to learn.
  • Read Regularly: Whether it’s books, newspapers, or articles online, reading regularly can expose you to new ideas and perspectives.
  • Learn a New Skill: Pick up a new skill or hobby. This can be anything from painting to learning a new language.
  • Attend Workshops and Lectures: Many universities, libraries, and community centres offer free or inexpensive workshops and lectures.
  • Use Online Learning Platforms: Websites like Coursera, Udemy, and Khan Academy offer a vast range of online courses on numerous subjects.
  • Join a Book Club: This can motivate you to read regularly and provide a platform for discussion and sharing ideas.
  • Visit Museums and Galleries: These can offer fascinating insights into different cultures, history, and science.
  • Keep Up with Industry News: If you’re working, stay updated on the latest developments in your industry. This will help you stay competitive and knowledgeable in your field.
  • Learn From Others: Everyone you meet has something valuable to teach. Be open to learning from the experiences and knowledge of others.
  • Don’t Fear Failure: Failure is an essential part of learning. Don’t be discouraged by mistakes, instead see them as learning opportunities.

15. Seek Professional Help

If feelings of anxiety or depression persist, reach out to a mental health professional. You can find services and resources at the NHS mental health services page.

  • Recognise the Signs: Understand the signs and symptoms of mental health issues such as anxiety and depression. Persistent feelings of sadness, excessive worry, changes in sleep or appetite, and lack of interest in activities once enjoyed are some signs that professional help may be needed.
  • Don’t Wait: If you’re experiencing these symptoms, don’t wait. Reach out to a mental health professional as soon as possible.
  • Speak Openly: Be open and honest about your feelings with your healthcare provider. This will help them understand your situation better and provide appropriate help.
  • Seek Out Trusted Resources: The NHS mental health services offer a variety of resources and services. Don’t hesitate to use these.
  • Utilise Online Resources: There are many online resources and services available for mental health support. These can be especially useful if you’re unable to physically visit a healthcare provider.
  • Consider Different Types of Therapy: There are various types of therapy available, such as cognitive-behavioural therapy, psychotherapy, and group therapy. Discuss with your healthcare provider about which might be best for you.
  • Don’t Be Afraid to Ask Questions: If you’re unsure about anything, don’t be afraid to ask questions. Understanding your condition and treatment plan is crucial to your recovery.

16. Positive Affirmations

Positive self-talk can substantially improve your mindset. Affirmations can act as a mental pep-talk, helping to reinforce belief in your abilities.

Here are some tips for using positive affirmations effectively:

  • Make Them Personal: Your affirmations should be about you and your goals. They should reflect your desires, aspirations, strengths, and values.
  • Keep Them Positive: Always phrase your affirmations in a positive way. Instead of saying, “I’m not a failure,” say, “I am capable and successful.”
  • Repeat Often: The more you repeat your affirmations, the more deeply they’ll be ingrained in your subconscious. Aim to repeat them to yourself several times a day.
  • Use the Present Tense: Phrase your affirmations as if they’re already true. Instead of saying, “I will be confident,” say, “I am confident.”
  • Be Specific: The more specific your affirmations, the better. Instead of saying, “I am successful,” you might say, “I am successful in my job as a project manager.”
  • Visualise: As you repeat your affirmations, visualise them as being true. This can help you to believe in them more deeply.
  • Write Them Down: Writing your affirmations down can help to reinforce them in your mind. You might write them in a journal, on sticky notes placed around your home, or in a note on your phone.
  • Say Them Aloud: Saying your affirmations aloud can make them more powerful. You might say them to yourself in front of a mirror as part of your morning routine.
  • Be Patient: Changing thought patterns takes time. Be patient with yourself and keep practising your affirmations even if you don’t believe them at first.
  • Incorporate Feelings: Instead of focusing only on what you want to achieve, include how achieving this would make you feel. This can make your affirmations more motivating.

Positive affirmations can be a powerful tool for boosting self-esteem, promoting positive thinking, and achieving your goals. Remember to make your affirmations meaningful to you and to practice them regularly.

17. Manage Stress

Adopt stress management techniques like deep breathing, yoga, or progressive muscle relaxation. Mindfulness can also be a potent tool against stress. The NHS’s advice on stress management is incredibly practical.

18. Limit Screen Time

Excessive screen time can lead to mental fatigue. Set limits for device use, especially before bedtime, to improve your mental well-being. The Children’s Commissioner for England provides sound advice for managing children’s screen time, but adults could use it too!

  • Identify Stressors: Recognise what’s causing your stress. This is the first step in effective stress management.
  • Practice Deep Breathing: This can slow the heart rate and lower blood pressure, providing a calming effect. Try to incorporate a few minutes of deep breathing into your daily routine.
  • Try Yoga: Yoga can be a great way to relax both your mind and body. You can find many free yoga tutorials online suitable for all levels.
  • Practice Progressive Muscle Relaxation: This involves gradually tensing and then relaxing each muscle group in your body. It can help relieve tension and promote relaxation.
  • Incorporate Mindfulness: Try to stay present and aware of your surroundings, instead of worrying about the future or dwelling on the past.
  • Exercise Regularly: Regular physical activity can help lower stress levels by boosting your mood and acting as a natural stress reliever.
  • Maintain a Balanced Diet: A healthy diet can help your body better cope with stress. Avoid excessive caffeine and sugar, which can exacerbate stress.
  • Prioritise Sleep: Lack of sleep can make you more susceptible to stress. Try to create a conducive sleeping environment and establish a consistent sleep routine.
  • Create a Stress-Free Zone: Designate a special place in your home where you can go to relax and unwind.
  • Learn to Say No: Overcommitment can lead to stress. It’s okay to say no if you feel overwhelmed.
  • Seek Professional Help: If you’re struggling with managing stress, don’t hesitate to seek professional help.

19. Nature Time

Spending time in nature can elevate mood and provide a refreshing break. Whether it’s a weekend trip to the Lake District or a stroll through Hyde Park, nature has a way of calming the mind.

  • Plan ahead: Research nearby parks, forests, or natural areas.
  • Disconnect from technology: Leave your phone on silent or in airplane mode.
  • Practice mindfulness: Engage your senses and be present in the moment.
  • Take a leisurely walk or hike: Explore the trails and paths at a relaxed pace.
  • Engage in outdoor activities: Biking, kayaking, birdwatching, etc.
  • Pack essentials: Water, snacks, sunscreen, insect repellent, appropriate clothing.
  • Practice leave-no-trace principles: Respect the environment and wildlife.
  • Seek solitude or connect with others: Enjoy nature alone or invite friends/family.
  • Capture the moment: Bring a camera or smartphone to capture the beauty.
  • Make it a habit: Incorporate regular nature time into your routine.

20. Be Kind

Showing compassion to yourself and others can promote happiness and positive mental health. Remember to be as kind to yourself as you would to a friend.

  • Practice self-compassion: Treat yourself with kindness and understanding.
  • Cultivate empathy: Put yourself in others’ shoes and understand their perspective.
  • Perform random acts of kindness: Small acts of kindness can make a big difference.
  • Cultivate gratitude: Appreciate and express gratitude for the positive aspects of your life.
  • Practice active listening: Give your full attention and show genuine interest in others.
  • Avoid judgment: Approach situations and individuals with an open mind.
  • Be mindful of your words: Speak kindly and respectfully, even in challenging situations.
  • Extend kindness to yourself: Prioritise self-care and treat yourself with patience and forgiveness.
  • Volunteer or help others: Find opportunities to give back to your community.
  • Lead by example: Be a role model for kindness in your interactions and relationships.


Improving mental health doesn’t have to be complicated. By following these 20 brilliant tips, you’ll be on your way to a healthier, happier mind in 2023. For more detailed advice on managing mental health, the Mental Health Foundation offers a wealth of information. Remember, taking care of your mind is just as important as looking after your body. Here’s to a mentally healthier you in 2023!


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