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Let’s take a moment to consider: what is one step you can take this year to improve your mental health? Here are some suggestions to inspire you

In recent years, the conversation surrounding mental health has gained momentum, but there is still much work to be done in recognizing its equal importance to physical health. Mental health impacts every aspect of our lives—from our relationships and productivity to our overall quality of life. It is not merely the absence of mental illness but a state of well-being where individuals can cope with stress, work productively, and contribute to their communities.

As of recent data in 2025, the UK continues to face a significant mental health crisis, with approximately 1 in 4 people experiencing a mental health problem each year. The prevalence of common issues such as anxiety and depression remains high, with 1 in 6 people affected weekly in England. Mixed anxiety and depression are particularly widespread, affecting about 8 in 100 people weekly.

Due to the seriousness of these data, let’s take a moment to consider: what is one step you can take this year to improve your mental health? Here are some suggestions to inspire your journey toward better mental well-being.

Prioritize self-care

Self-care is more than just a buzzword; it’s an essential practice for maintaining mental health. This year, commit to setting aside time for activities that nourish your mind, body, and soul. Whether it’s meditation, reading, or simply taking a walk in nature, small, consistent actions can make a big difference.

The most important tip to prioritize self-care is to schedule it into your daily life as a non-negotiable commitment, just like you would with work meetings or essential appointments. Treating self-care as a priority rather than a luxury ensures that it becomes a consistent and meaningful part of your routine.

Key Aspects to Focus On:

Set boundaries: Learn to say no to things that overwhelm or drain you, creating space for your needs.

Practice mindful awareness: Regularly check in with yourself to assess your physical, emotional, and mental states.

Make time for joy: Dedicate time to hobbies, relaxation, or anything that uplifts you.

Focus on the basics: Ensure you get enough sleep, eat nourishing meals, and stay active.

Self-care isn’t selfish—it’s foundational for maintaining your overall health and well-being, enabling you to show up better for others.

Foster connections

Social connections play a critical role in mental well-being. Reach out to friends, family, or support groups to strengthen your sense of belonging. If face-to-face interaction isn’t possible, technology can bridge the gap through video calls and online communities.

The most important tip to foster meaningful connections is to practice active and empathetic listening. When you genuinely listen to someone, you show that you value their thoughts and feelings, which strengthens trust and mutual respect.

Steps to Foster Connections Through Active Listening:

Be present: Put away distractions like your phone and focus entirely on the conversation.

Show interest: Use body language, such as nodding or maintaining eye contact, to demonstrate engagement.

Ask open-ended questions: Encourage deeper conversations by asking questions like, “How are you feeling about that?” or “What do you think?”

Validate feelings: Acknowledge emotions by saying things like, “That sounds really challenging” or “I can understand why you feel that way.”

Follow up: After the conversation, check in with the person later to show you care about their well-being.

Empathy and presence help build strong, lasting connections, whether with friends, family, colleagues, or new acquaintances. This approach creates an environment where people feel heard and understood.

 

Seek professional help

Just as you wouldn’t ignore a persistent physical ailment, don’t hesitate to seek professional help for mental health concerns. Therapists, counselors, and support groups provide valuable tools to navigate challenges. Many workplaces and schools now offer Employee Assistance Programs (EAPs) or counseling services that can be accessed confidentially.

The most important tip for seeking professional help is to recognize when you need support and take the first step by reaching out to a trusted provider. Many people hesitate to seek help due to stigma or uncertainty, but early intervention can significantly improve outcomes.

Steps to Effectively Seek Professional Help:

Acknowledge your needs: Notice signs of stress, persistent sadness, anxiety, or difficulty functioning in daily life, and understand that seeking help is a sign of strength.

Start small: Speak to a general practitioner (GP) who can guide you to the appropriate mental health resources, such as therapy, counseling, or psychiatric evaluation.

Explore options: Research therapists, counselors, or support groups in your area. Many offer specialties, so choose one that aligns with your needs (e.g., anxiety, trauma, relationships).

Consider accessibility: Look into options like teletherapy if in-person sessions are challenging to attend.

Be open and honest: When meeting a professional, share your concerns and goals openly to help them understand how to support you best.

 

Practice Gratitude

Cultivating gratitude can improve mental resilience and shift focus from what’s wrong to what’s going well. Start a gratitude journal and write down three things you’re thankful for each day. Over time, this simple practice can boost your mood and perspective.

The most important tip to practice gratitude is to create a daily gratitude ritual, such as writing down three things you’re grateful for every day. This consistent habit trains your brain to focus on the positive aspects of life, fostering a sense of appreciation and well-being.

Steps to Practice Gratitude Effectively:

Keep a gratitude journal: Dedicate a notebook to jotting down moments, people, or experiences you’re thankful for. Aim to write daily or weekly.

Be specific: Instead of general statements like “I’m grateful for my family,” detail why—e.g., “I’m grateful for my sibling’s support during a tough week.”

Express gratitude to others: Tell someone you appreciate them with a note, text, or heartfelt conversation. It strengthens connections and uplifts both parties.

Reflect on challenges: Identify lessons or growth from difficult situations to shift your perspective toward positivity.

Pair with routine activities: Link gratitude practice to everyday tasks, such as before meals or while brushing your teeth, to make it a habit.

Focusing on gratitude has been shown to enhance emotional resilience, improve relationships, and increase overall happiness. It’s a simple but transformative practice that benefits both mind and body.

 

Limit Stressors

Identify and address the sources of stress in your life. While it’s impossible to eliminate stress entirely, setting boundaries, delegating tasks, or simplifying commitments can reduce its impact on your mental health.

most important tip to Limit Stressors

The most important tip to limit stressors is to identify and prioritize the stressors you can control, while practicing acceptance for those you cannot. This approach helps you focus your energy on effective problem-solving and reduces feelings of overwhelm.

Steps to Limit Stressors:

Identify triggers: Reflect on the people, tasks, or situations that consistently cause stress. Write them down for clarity.

Set boundaries: Learn to say “no” to unnecessary obligations or commitments that drain your time and energy.

Simplify your environment: Declutter your physical and digital spaces to create a calmer, more organized setting.

Practice time management: Break tasks into smaller steps, use to-do lists, and avoid overcommitting.

Delegate or outsource: Share responsibilities with others or seek external support for tasks that add to your stress.

Build a stress-reduction toolkit: Incorporate relaxation techniques like deep breathing, meditation, or regular exercise to manage unavoidable stressors.

By addressing stressors you can control and cultivating habits that promote calm, you’ll build resilience and protect your mental and emotional well-being.

 

Embrace Physical Activity

Exercise is not just for physical health—it’s a powerful tool for mental well-being. Regular physical activity releases endorphins, improves sleep, and reduces symptoms of anxiety and depression. Find an activity you enjoy and incorporate it into your routine.

The most important tip to embrace physical activity is to choose activities you genuinely enjoy and make them a consistent part of your routine. Enjoyable exercises are easier to stick with, turning movement into a sustainable habit rather than a chore.

Steps to Embrace Physical Activity:

Start small: Begin with short, achievable goals like a 10-minute walk daily, then gradually increase intensity and duration.

Find your passion: Experiment with different activities—dancing, cycling, yoga, or team sports—to discover what makes you feel good.

Make it social: Exercise with a friend or join a group class to stay motivated and make fitness fun.

Incorporate it into your day: Take the stairs, park further away, or walk during meetings to weave movement into your routine.

Celebrate Progress: Acknowledge milestones, such as improved endurance or mood, to stay inspired.

Physical activity not only boosts physical health but also reduces stress, improves mood, and enhances sleep. Regular movement—tailored to your preferences—can transform both body and mind.

 

Spread awareness

Advocate for mental health by sharing resources and starting conversations. Reducing stigma and promoting understanding can make it easier for others to seek the help they need.

The most important tip to spread awareness about mental health is to start conversations and share reliable information openly. By normalizing discussions about mental health, you help reduce stigma and encourage others to seek support when needed.

Steps to spread awareness:

Educate yourself: Learn about common mental health conditions, treatments, and resources to share accurate information.

Use social media: Share personal stories, mental health tips, or educational content to reach a broader audience. Platforms like Instagram, Twitter, or LinkedIn can amplify your message.

Participate in mental health events: Join or organize activities like Mental Health Awareness Week or fundraising events to increase visibility and engagement.

Be a role model: Demonstrate empathy and understanding in conversations about mental health, showing others it’s okay to talk about their struggles.

Collaborate with organizations: Partner with mental health groups, workplaces, or schools to host workshops, seminars, or campaigns.

Encourage professional help: Share resources like helplines or therapy options to guide those in need.

Small actions, like listening to someone’s story or dispelling myths about mental illness, can create a ripple effect, making mental health a priority in your community.