Mental Health: Signs, Support & Practical Self-Care
Understand common mental health signs, find practical coping strategies, and learn how to access free NHS support.
Common Signs to Watch For
Mental health exists on a spectrum, and everyone has fluctuations. However, persistent changes lasting more than 2 weeks may indicate a clinical condition. Watch for: persistent low mood or sadness that doesn't lift; loss of interest or pleasure in activities you normally enjoy (anhedonia); changes in sleep — insomnia or oversleeping; changes in appetite — eating significantly more or less; difficulty concentrating, making decisions, or remembering things; irritability or anger that feels disproportionate; withdrawal from social situations and relationships; persistent worry or fear that feels out of control; physical symptoms without medical explanation (headaches, stomach problems, pain); feelings of worthlessness, hopelessness, or excessive guilt; and thoughts of harming yourself or of suicide. If you are having thoughts like these you do not have to wait — Samaritans is free on 116 123, 24 hours a day, or text SHOUT to 85258. Mental health conditions are incredibly common — a large share of people will experience one at some point. They are medical conditions, not character flaws.
Evidence-Based Self-Care Strategies
Self-care for mental health isn't bubble baths (though relaxation helps!) — it's building sustainable daily habits that protect your wellbeing. The strongest evidence supports: Exercise — the NHS recommends at least 150 minutes of moderate intensity activity a week, and regular exercise has good evidence behind it for mild-to-moderate depression. Even a 10-minute walk improves mood immediately. Social connection — loneliness takes a real toll on physical health as well as mental health. Prioritise meaningful interactions, even brief ones. Sleep hygiene — consistent sleep/wake times are more important than total hours. Good sleep is foundational to mental health. Mindfulness — short daily practice can help with stress and anxiety. The stronger evidence, for preventing depression coming back, is for mindfulness-based cognitive therapy (MBCT), a structured course run by a trained therapist and available through NHS Talking Therapies — not for a few minutes a day on an app. NHS Every Mind Matters (nhs.uk/every-mind-matters) has free mindfulness and relaxation guides. Headspace and Calm charge a subscription, and Be Mindful is a paid programme run by Wellmind Health that is only free where an NHS service or employer has bought access. Limiting alcohol — alcohol is a depressant that worsens anxiety and disrupts sleep. Nature — spending regular time in green spaces improves mental wellbeing.
Getting Professional Help — Your Options
There are many pathways to professional mental health support in the UK, and most are free. Your GP is a good starting point — they can assess you, prescribe medication if appropriate, and refer you for therapy. NHS Talking Therapies for anxiety and depression (England) — you can refer yourself without a GP appointment if you are registered with a GP and aged 18 or over (16 or over in some areas). It offers free CBT, counselling, guided self-help and other evidence-based therapies. For an eating disorder, bipolar disorder, a personality disorder, psychosis, or a drug or alcohol problem you will usually need a GP referral instead. In Scotland, Wales and Northern Ireland the equivalent services are arranged differently — start with your GP. NHS Every Mind Matters (nhs.uk/every-mind-matters) — free online tools and personalised action plans. Guided online CBT programmes such as SilverCloud — free where your local NHS Talking Therapies service offers them, so check what is available in your area. There is no such thing as an "NHS-approved" app: the NHS Apps Library that used to award that status closed in 2021. If you want private therapy, the BACP (British Association for Counselling & Psychotherapy) directory helps find accredited therapists. Many offer sliding-scale fees. University students can access free counselling through their institution. Employers increasingly offer Employee Assistance Programmes (EAPs) with free confidential counselling.
Crisis Support — Help Is Available 24/7
If you or someone you know is in crisis, help is available right now. Samaritans (116 123) — free, confidential, 24/7 phone line. You can also email jo@samaritans.org. SHOUT Text Line — text 'SHOUT' to 85258 for free, confidential, 24/7 crisis text support. Crisis Resolution Teams — your local NHS mental health trust has a crisis team available 24/7. Your GP surgery or NHS 111 can connect you. CALM (Campaign Against Living Miserably) — 0800 58 58 58, daily 5pm–midnight, specifically for men. Papyrus (Prevention of Young Suicide) — 0800 068 4141, for people under 35. Call 999 if there is immediate danger to life. If someone has harmed themselves, call 999. While waiting for help: stay with the person, listen without judgement, remove access to means of harm if safe to do so, and reassure them that help is coming. Remember: asking someone if they're feeling suicidal does NOT put the idea in their head — it opens the door to help.
- mental health
- anxiety
- depression
- wellbeing
Sources and further reading
This page was written from the following published guidance. All links checked 26 August 2026.