Take action for good mental health

Good mental health is a state of emotional wellbeing that lets us cope with normal life stresses, feel confident and enjoy our relationships with others. When life feels more challenging than usual, it’s often a sign that our mental health needs some extra care and attention.  The good news is that protecting our mental health is easier than you might think. Taking practical steps to improve our mental health may feel daunting, but it doesn’t have to be. Even small and simple actions can make an impact.  

Consistent action leads to habitsWhen you consistently repeat healthy actions, they can become habits, which means you may begin doing them almost without thinking. Simply put, consistency leads to benefits (such as lasting wellbeing) without much mental effort. This is valuable because you can rely on routines to boost your mental health, rather than waiting to feel motivated. Plus, having a routine can help maintain a sense of control even when life feels chaotic. This predictability can help reduce anxiety.12   Long-term benefits of creating sustainable mental health habitsCreating sustainable wellbeing routines can offer long-term benefits as well as instant stress relief and mood boosts. Some of these long-lasting benefits include:9-11

• Feeling more emotionally stable
• Better physical and mental health
• An improved sense of self-esteem
• Being able to manage stress better
• Enhanced emotional regulation
• Feeling more connected to others 

Where should I start?There are two main types of positive action you can take for mental health: short-term and long-term. Understanding the difference can help you decide which actions to concentrate on, depending on the challenges you face.  Short-term actionsShort-term actions are quick. You could think of them as ‘easy wins’ for a quick boost when you need help. Some examples include:

• Grounding exercises when you feel anxious
• Deep breathing when you feel stressed
• Stretching if your shoulders feel tense
• Listening to a guided meditation
• Putting on an upbeat song to lift your mood

These actions can be done in the moment to provide quick relief from unpleasant feelings.  Long-term habitsLong-term actions are carried out consistently over time to enhance your everyday wellbeing. Examples of long-term actions for wellbeing include:

• Eating a healthy diet
• Regularly exercising
• Starting a daily mindfulness practice
• Attending a weekly yoga class
• Maintaining a good sleep routine

Consistency is key when creating long-term mental health habits. You may not notice instant benefits as you would with short-term actions, but over time, they can bring lasting improvements.Putting knowledge into actionTo take action, you first need to know what would help you. This often begins with understanding what affects you most. For example, you could take a non-judgemental, honest look at your diet or exercise routine and identify small, consistent changes you could make to improve long-term wellbeing. Adding one positive action to your routine, such as eating an extra piece of fruit or taking a short walk each day, could become a long-term habit in time.  You could also consider situations that trigger unpleasant feelings, helping you pinpoint in-the-moment actions for stress management. For instance, if anxiety is a recurring challenge, then you may want to practise grounding exercises or breathing techniques for in-the-moment relief.This way, you'll have techniques for relieving anxiety while also knowing that you have healthier habits to support your future wellbeing.  Download quick and simple actionsDownload long-term actions guide