1. Stay Connected
Strong relationships with family, friends, and your community can provide support and boost your sense of belonging.
- Schedule regular check-ins with loved ones
- Join local groups or clubs based on your interests
- Don’t be afraid to ask for help or to offer support to others
Useful information on keeping in touch with others (pdf)
2. Be Physically Active
Exercise releases endorphins—natural mood boosters—and helps reduce anxiety, stress, and depression.
- Aim for at least 30 minutes of moderate activity most days (e.g. walking, cycling, dancing)
- Choose something you enjoy to stay motivated
- Outdoor activities add the benefit of fresh air and nature
Useful information on keeping physically active (YouTube)
3. Eat Well
What you eat can affect how you feel. A balanced, nutritious diet supports brain function and energy levels.
- Eat regular meals with plenty of fruits, vegetables, and whole grains
- Stay hydrated and limit sugary or processed foods
- Cut back on caffeine and alcohol if they impact your mood or sleep
Useful information on eating well and drinking sensibly (pdf)
4. Prioritise Sleep
Good sleep is essential for mental and emotional resilience.
- Keep a consistent sleep schedule—even on weekends
- Create a calming bedtime routine
- Avoid screens before bed and try to limit stimulants like caffeine later in the day
Useful information on sleeping well (YouTube)
5. Practice Mindfulness and Relaxation
Mindfulness helps you stay present and manage negative thought patterns.
- Try deep breathing exercises, meditation, yoga, dancing or even going a walk outdoors
- Use free apps like the NHS Ayrshire & Arran Mental Health app or Headspace app
- Take short breaks during the day to pause and reset
Useful information on doing things you enjoy (YouTube)
Useful information on taking a break (YouTube)
6. Talk About Your Feelings
Sharing your thoughts can reduce isolation and help you process emotions.
- Speak to someone you trust—a friend, family member, or colleague
- Consider counselling or peer support groups
- Writing in a journal can also help clarify your thoughts
Useful information on talking about your feelings (YouTube)
7. Manage Technology Use
While staying connected is important, too much screen time—especially on social media—can negatively impact mood.
- Set boundaries around your screen time
- Follow accounts that uplift and inform you
- Take regular digital detoxes or breaks from news if it feels overwhelming
8. Set Goals and Maintain Routine
Having structure and purpose helps ground us during challenging times.
- Set small, achievable goals each day
- Celebrate progress, no matter how small
- Keep a basic daily routine to bring stability