5 Practical Tips to Improve Your Wellbeing and Mental Health

Wellbeing isn’t about chasing constant happiness — it’s about finding balance, resilience, and ways to look after both your mind and body. In the busyness of daily life, it’s easy to let your own needs slip to the bottom of the list. The good news is that even small, simple changes can make a big difference. Here are 5 practical, evidence-based tips to help you improve your wellbeing and mental health.

1. Look After the Basics: Sleep, Food, and Movement

Your physical health and mental health are closely linked. Poor sleep, irregular eating, or inactivity can all increase stress and low mood.

• Aim for 7–9 hours of sleep where possible, keeping a regular routine (NHS, 2023).

• Eat balanced meals to help regulate your energy and mood (Mind, 2023).

• Include regular physical activity — even short walks can reduce anxiety and improve wellbeing (NHS, 2022).

2. Connect With Other People

Connection is one of the most powerful protectors of mental health. Research consistently shows that strong social relationships reduce stress and improve resilience.

• Reach out to friends, family, or community groups.

• Even small interactions — a text, a chat over coffee — can boost your mood (Mental Health Foundation, 2023).

• If big groups feel overwhelming, start small and build connections at your own pace.

3. Take Notice and Practice Mindfulness

Paying attention to the present moment can improve wellbeing and reduce stress.

• Try mindfulness techniques such as focusing on your breath, or grounding exercises like noticing five things you see, four you hear, and three you feel.

• Mindfulness has been shown to reduce symptoms of anxiety and depression, and to improve overall wellbeing (NHS, 2023; Kuyken et al., 2016).

4. Learn and Do What You Enjoy

Engaging your mind in activities you enjoy or learning something new can boost confidence and improve mood.

• Take time for hobbies, creativity, or learning skills that interest you.

• Research shows that learning promotes self-esteem and resilience (NEF, 2008).

• Even small steps — reading, cooking, trying a new class — can help you feel more energised.

5. Ask for Support When You Need It

Sometimes self-care isn’t enough. Seeking support is a sign of strength, not weakness.

• Talking therapies can help you explore difficulties, develop healthier coping strategies, and improve relationships.

• Person-centred counselling, the approach I use, provides a safe, non-judgmental space where your voice is at the centre.

• You don’t have to wait until you’re in crisis — support can help prevent small struggles from becoming overwhelming.

I offer therapy in East London, as well as online and by telephone across the UK.

Final Thought

Wellbeing is about small, steady changes. You don’t need to try all five tips at once — start with one or two and see how they feel. Over time, these habits can make life feel more manageable, balanced, and fulfilling.

References

• Kuyken, W. et al. (2016). Efficacy of Mindfulness-Based Cognitive Therapy in Prevention of Depressive Relapse: An Individual Patient Data Meta-analysis. JAMA Psychiatry.

• Mental Health Foundation (2023). How to look after your mental health. mentalhealth.org.uk

• Mind (2023). How to improve your wellbeing. mind.org.uk

• NHS (2022). Exercise for depression. nhs.uk

• NHS (2023). Sleep and mental health; Mindfulness. nhs.uk

• New Economics Foundation (NEF) (2008). Five Ways to Wellbeing: The evidence.