Care and thought has been put into developing this list which has been compiled in light of my clinical experience from my work with clients over the years. Some of the items may seem simple to try and others may be more challenging. It may depend on where you are in terms of your mental health and wellbeing.

I hope that you find something here that helps. It is just an introduction to some things that may help so it may be worth exploring or finding out more about from other sources.

The list is no substitute for mental health support with a counsellor or psychotherapist. However, some of the items on the list you may be able to do by yourself but other things may require the support of a mental health professional or trusted person.

Before trying any of the suggestions, if you have a health condition or are unsure, you may wish to seek the advice of a medical health professional.

It is best not to try too many things at once. You may wish to try one or two things per week and see if you benefit from them.

You may feel like some of these aren’t for you but it may be worth giving them a try. Remember, what works for one person may not necessarily work for the next, so be guided by your own experiences, how you respond to them. It’s about discovering what works for you and what supports your mental health and wellbeing.

Should you require support with your mental health please contact a mental health professional or a medical professional who can refer you to services fitting for your needs.

If you are experiencing suicidal thinking or feel at risk please contact the emergency services and/or the 24/7 support lines such as The Samaritans (UK).

Please check back to see if anything has been added to the list.

• Focus on yourself and what you need rather than putting others first. This may be challenging but redirecting some of the energy that your put into supporting others into supporting yourself and thinking about what you need rather than what others need may help you to feel more fulfilled and you may notice positive benefits to your mental health and wellbeing. This doesn’t mean not being there for others, you can still help but you may be able to conserve some energy and use for your needs.
  

• Rather than focussing on things that are beyond your control, focus on things that you can control or change. Perhaps write a list of things that you can change and things that you can’t.

• Positive affirmations - write positive affirmations such as “I am enough” and put them somewhere where you will see them. This may seem like a simple thing to do but the effect can be powerful. Reminding yourself that you are enough and thinking about the qualities that you bring can make you feel reassured and uplifted. You can be your own cheerleader and motivator even at times when this seems unlikely. Noticing positive things about yourself and reminding yourself of who you are and what you can bring could lead you to thinking more positively about yourself and move away from that inner critic that wants to “beat yourself up”.

• Identify and reintroduce things that once supported your mental health and wellbeing in the past. You may want to try something new but why not try something that has worked for you in the past? Yes, you may have felt good for a while but it is about finding out how to maintain a good level of mental health and responding at times when you notice dips rather than thinking “great, fixed, job done” and discovering that your are struggling with your mental health again at a later stage. I have worked with clients who have felt a bit perplexed as to why they are experiencing poor mental health after having thought they had fixed this in the past. It may be that what worked back then just doesn’t cut it now or you may have forgotten some of the things that did support you. Try to remind yourself of what worked and give it a go again. If that doesn’t work it may be worth trying something new.

• If you are feeling anxious, focus on your breathing and use breathing techniques available from reliable sources such as “box breathing”. People respond differently to the different breathing exercises so give one a go and if it doesn’t work, try a different one. You may wish to observe someone doing it initially and follow instructions on an app or YouTube video.

• Use grounding techniques such as the 54321 method. Exercises and techniques that can focus your attention on the present moment rather than an upcoming event that may or may not happen could help you to feel less anxious.

• Keep a journal focussing on your thoughts and feelings and track your progress. Notice things like how you felt when doing an activity or technique, for example and how you felt afterwards. This may help you to work out what is working for you and what isn’t. Ask yourself - Do I notice any changes? Do I feel better at one time or another? Why could this be?

• Think about self-care and how to be kinder to yourself. What is self-care? This can mean different things for different people and some may struggle with self-care where others may find it easier. Self-care may mean taking a few moments for yourself, having a break, relaxing, or enjoying an activity such as watching your favourite show or playing a game. There is a lot of information available through reliable sources about how you can get better at self-care.

• Pay attention to the small things in life that make you feel happier, even if just for a moment. Notice what makes you smile. Is it spending time with others people or your pet if you have one? Is it something that crosses your mind? What is it about it that brings you joy? Can you spend more time with whatever is making you happy or can you be reminded of that happier place?

• Think about an event that you are looking forward to or look forward to meeting a friend. If there is nothing coming up, put something in the diary. Notice how you feel leading up to the event. Notice how you feel when doing the thing. Notice how you feel afterwards. Are there opportunities to look forward to something in the future? This could be something that you do on your own or with a friend.

• Take a break and set time aside for yourself. Sometimes life can feel just too jam packed to take time for yourself but having that downtime or take time to enjoy something for yourself can feel like a welcome break and refreshing.
  

• Break things down into manageable bits. Taking on too much could lead you to feel overwhelmed. Pause, take a step back, and break things up into manageable bits. Perhaps having a plan, timetable, or list of tasks could help. When you have ticked a few things off the list, this may lead to a sense of  achievement.

• Try using a mental health app. Look at reviews before giving it a go. There may be exercises in the app that could help.
  

• If you can, factor some exercise into your day. Exercise can get your endorphins (feel-good hormones) going which can work to improve your mood and wellbeing.
  

• Think about how you can expand your support network. Reach out for support from trusted friends and family. If you are experiencing loneliness or feel isolated then you may benefit from joining a local community group in-person or attend a group virtually. There may be special-interest groups out there where you can meet people who are passionate about the same things that you are. If you are experiencing a particularly challenging time, you may benefit from reaching out to a counselling service or a medical health professional who may be able to refer to appropriate services.
  

• Spend some time in the garden or public park observing the surroundings, plants and nature. Connect with nature and the outdoors, observing the wind blowing through the trees and spotting birds or creatures may help to ground you and offer a different perspective.
  

• Have a break from social media or limit yourself by weening yourself off a little by little.
  

• Have a break from the news or limit yourself. You may want to keep up to date with what is happening in your local area or around the world but this may feel overwhelming at times or contribute to a feeling of helplessness. Try limiting your exposure to news and focus on things that you can do and can control rather than things in the news, that you may have little or no control over.
  

• Watch your favourite TV show, film or listen to your favourite podcast, radio station or songs. This might sound simple but it may help to boost your mood.
  

• If you are experience a challenging period in your life, remember that this will pass. It may be worth having a think about times in which you have overcome previous challenges and if there was anything that supported you at the time.
  

• Call that person who you have been meaning to. It may feel good to hear a familiar voice. Perhaps reconnecting with people may lead you to feeling less isolated.

• Do things that are meaningful to you. Have a think about your interests and things that you feel passionate about. Take some time to do something that means something to you. This may help you on the way to discovering yourself again and provide a better sense of who you are.
  

• Step out of the serious, responsible adult self and connect with your more carefree, pleasure-seeking inner child. “Feeding” your inner child may bring you joy and comfort.
  

• Get creative and make something. You may benefit from the creative process. Whether you finish a piece or not, it may bring a sense of achievement or you may simply have fun making something.

• Think about your quality of sleep and what has a negative impact on your sleep. If you don’t get enough quality sleep this could really have a negative impact on your mental health. Using devices with screen such as phones just before bedtime can make it harder for you to fall to sleep. Some of my clients swear by using a weighted blanket to improve their sleep.

• If things feel too challenging or overwhelming, reach out for mental health support and find the right counsellor for you as they are all different and offer different forms of support.

• Join specific support groups and attend events. For example, if you are receiving cancer treatment you may benefit from attending support groups or events that are specifically for those who are having treatment or have had treatment. This may increase your awareness and you may feel less isolated and more supported prior, during and after treatment.

• Catch anxiety early and respond to it early. “Anxiety tends to feed anxiety” and it may seem difficult to introduce anything that would help you when you are feeling the full force and energy that anxiety can carry. If you notice yourself become a little anxious, this is the best time to respond and catch it early. It may be a grounding technique that works for you or focussing on your breathing.

• Keep adding to your “mental health toolbox” or whatever you would like to call it. You may notice something that boosts your mood or feel supported by when you least expect it, so it is worth noticing this and adding it to your list or just remembering to give it a go when you think it may help.