How you can look after your mental health

This coming Monday 24th July (24/7) marks Samaritans Awareness Day.

On this date and throughout July, Samaritans runs their ‘Talk to Us’ campaign, to remind people that they’re there 24/7 for anyone who needs someone to listen.

With 1 in 4 people experiencing struggles with their mental health each year in England, we want to spread awareness of Samaritans’ campaign and re-iterate it’s ok not to be ok and need support.

When you are struggling, it’s important to show yourself some extra love and care, which is why we’ve compiled a list of things you can do which may be helpful:

  • Eat a nutritious meal

We know that sometimes cooking or eating can seem impossible, especially when you’re not feeling great, however eating something can sometimes help to lift your mood and energy.

There are some great nutritious and minimal-effort meals you can make when you feel zapped of energy. Our suggestions include: Greek yogurt bowl with (fresh or frozen) fruit of your choice, nuts and honey (both optional), poached egg and beans on toast, scrambled eggs with (fresh or frozen) mixed vegetables or smoothies containing frozen fruits, leafy greens and Greek yogurt.

  • Movement

Fitting in some movement, even if it is just a 10-minute walk, can help to boost your mood and energy levels. Many people find that exercise (yes, walking counts as exercise!) helps them when they’re feeling low, which is likely to have something to do with the release of endorphins, the known feel-good chemical, that your brain produces when you get moving.

  • Meditation/Mindfulness

On days where you feel like your brain will not be quiet, quiet your mind with some meditation or mindfulness. These relaxation techniques can help to improve your state of mind. There are plenty of free guides and advice online that can help you meditate if you’re not sure where to start.

  • Surround yourself with good people

If you feel up to it, make plans with supportive family members or friends that make you feel good. But remember, it’s also ok if you don’t want to and want some alone time to navigate your feelings.

  • Get help when you need it

Making the decision to seek help is a sign of strength – not a weakness. Life can sometimes throw unexpected challenges our way, leaving us feeling overwhelmed and in need of some support. But it’s important to remember that you’re never alone in your struggles and there is help available.

As well as Samaritans – who you contact for free on 116 123 or email them on [email protected] – there are many other charities you can turn to for help.

Mind: Call 0300 123 3393 or

Papyrus: Call 0800 068 4141 or

There is no charge to phone or email.

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