What is mental health?

Mental health is part of our overall health and includes our emotional, psychological, and social wellbeing. 

Like physical health, mental health regularly fluctuates and impacts our thinking, mood, and behaviour. It affects how we feel, act, deal with stress, relate to others, and make decisions. 

Good mental health, also known as mental wellness, enables people of all ages to develop, realise their potential and make a positive contribution to society. The World Health Organisation describes good mental health as a fundamental human right.

However, more than 1 in 7 UK adults say their mental health is currently either bad or the worst it’s ever been*.

If this sounds like you, the following advice can help you improve your mental health and achieve more consistent mental wellness. 

How to improve your mental health.  

Mental wellness begins with self-care. Taking positive action to improve your physical and mental health can help you:

• manage stress
• deal with challenging situations
• lower your risk of illness
• improve your mood 
• increase your energy

Even small steps can have a dramatic impact on your wellbeing. Try different things, find what works for you, and go at your own pace. 

Here are five tips to set you on the path to mental wellness: 

1 – Exercise

Being physically active is fantastic for your physical health. But regular exercise does more than help you get fit and strong.  

Research shows that regular exercise can improve your mental health by:

• boosting your mood
• raising your self-esteem and confidence
• helping you set and achieve goals

Running and aerobic exercise get you moving, reduce blood pressure, help you lose weight, increase stamina and strength, and get a good night’s sleep. 

Meanwhile, strength and flexibility exercises can decrease stress, improve your posture and balance, and help you manage chronic pain.  Remember to only attempt exercises that you’re comfortable with and enjoy. Aim for gradual progress—small amounts of exercise soon add up. 

2 – Spend time in nature

Spending time in nature can benefit your mental and physical wellbeing. For example, exercising outdoors is a fantastic way to combine our first two tips. 

You can also try growing food, tending to a garden, or taking part in outdoor activities. Being in nature has many positive effects. It can: 

• improve your mood
• reduce stress and anger
• help you relax
• help you get active
• improve your physical health
• help you meet new people
• connect you to your community
• improve your confidence and self-esteem

3 – Connect with other people

Good relationships with friends, family and the community positively impact your mental health by reducing loneliness and fostering a sense of belonging.  Feeling connected to other people can:

• help you build self-worth and confidence
• give you a chance to show your personality 
• encourage you to try new experiences 
• help you feel understood and understand others

Reach out to neighbours, colleagues and coworkers, friends or family members to create stronger relationships. You could

• arrange to meet friends you’ve not seen for a while
• enjoy activities with your children or family
• have lunch with a colleague
• Call in on a neighbour who needs support or company
• volunteer at a local community group or charity, like YMCA Together. 

And remember, although technology is a fantastic tool for keeping in touch with people, regular face-to-face communication with others is essential for our mental wellness. 

4 – Learn something new

Learning new skills can improve your mental health by boosting your mood, giving you a sense of purpose and connecting you with others. 

Creative activities, in particular, can help you better understand yourself and express or process difficult emotions. 

There are lots of skills you can try, including: 

• cooking fresh, nutritious food. The internet is full of delicious recipes. 
• learning a new language or a practical skill online or at a local college 
• writing, painting or photography 
• practising a new sport or mindfulness activity like yoga or pilates

5 – Improve your sleep

A restful night’s sleep makes a significant difference to our mental wellness. Although everyone’s sleep patterns are different, you should try to: 

• stick to a routine and make sure you get 7 to 9 hours of sleep
• reduce blue light exposure from your phone or computer before bedtime
• wind down with a relaxing activity such as a bath or breathing exercise 
• avoid caffeine, alcohol and drugs – all of which harm sleep
• make your sleeping environment comfortable

Don’t worry if you can’t fall asleep or stress about how many hours of sleep you’ll get. Your sleeping pattern will balance over time.