Key Takeaways
- Small daily habits, such as the NHS 5 steps, regular sleep and less alcohol and caffeine, can help protect your mood.
- See a GP if low mood lasts more than 2 weeks, or worry is hard to control and affects daily life.
- In England, adults registered with a GP can refer themselves to free NHS Talking Therapies.
- In a crisis, call NHS 111 and choose the mental health option, call Samaritans free on 116 123, or call 999 if a life is at risk.
This Voddler.co.uk mental wellbeing guide covers simple everyday habits that can help you feel steadier, the warning signs that you may need more support, and where to get help in the UK. Good mental wellbeing does not mean feeling happy all the time. It means coping with everyday pressures, enjoying life and reaching out when things get hard.
Like every guide on Voddler.co.uk, this one was written by our editorial team using NHS and NICE guidance and peer-reviewed sources.
The NHS 5 Steps to Mental Wellbeing
The NHS suggests 5 steps to mental wellbeing that anyone can try. Start with whichever feels easiest.
- Connect with other people. Make time for family and friends, or join a club or class.
- Be physically active. Choose something you enjoy, such as walking, swimming or gardening.
- Learn new skills. A new recipe, course or hobby can build confidence and a sense of purpose.
- Give to others. Small acts of kindness, like thanking someone or volunteering, can lift your mood too.
- Pay attention to the present moment. Noticing your thoughts, feelings, body and surroundings is often called mindfulness. These mindfulness techniques for easing anxiety show how to begin.
Everyday Habits That Support Your Mental Health
Sleep Well
Poor sleep and low mood often feed each other. Keep regular bed and wake-up times, keep your bedroom dark and quiet, and wind down away from screens. If worries keep you awake, jot them down before bed.
Manage Stress
Stress is a natural response to pressure, but it can build up. Break big tasks into smaller steps, take short breaks and talk to someone you trust. Stress can also show up as headaches or teeth grinding. Your dentist can check for signs of grinding, and our guide to dental health explains check-ups. The free NHS Every Mind Matters website has more tips and a short quiz that gives you a personalised plan.
Alcohol and Caffeine
Alcohol may seem to help you relax, but it can disturb sleep and make anxiety and low mood worse. Caffeine can leave you jittery and wide awake, so cut down, especially later in the day.
Warning Signs of Anxiety, Low Mood and Depression
Everyone feels worried or down at times, but feelings that are strong, keep coming back or affect daily life may need support.
Signs of Anxiety
Anxiety can cause worry that is hard to control, restlessness, irritability and trouble concentrating or sleeping. It can also affect the body, with a racing heart, dizziness, tense muscles or an upset stomach. Read more about the physical symptoms of anxiety.
Signs of Low Mood and Depression
Signs include feeling sad or hopeless, losing interest in things you used to enjoy, feeling tired all the time, sleeping badly and appetite changes. The NHS says a low mood lasting 2 weeks or more could be a sign of depression, and our answers to common questions about depression explain more. Perimenopause and menopause can also affect mood; our women’s health guide covers both.
Everyday Ups and Downs or Warning Signs? A Voddler.co.uk Comparison
This is not a diagnosis, but it can help you decide when to ask for support.
| Area | Often part of everyday life | Worth talking to a GP about |
|---|---|---|
| Mood | Feeling down after a setback, then slowly picking up | Low mood most days for more than 2 weeks |
| Worry | Worry about a specific event that eases afterwards | Worry that is hard to control and affects daily life |
| Sleep | The odd bad night during a stressful spell | Sleeping badly most nights, such as waking very early |
| Enjoyment | Still enjoying things once you get going | Losing interest in things you used to enjoy |
| Coping | Feeling stretched but still managing | Struggling to cope with work, relationships or daily tasks |
How to Support Someone You Are Worried About
If a friend or relative seems to be struggling, you do not need all the answers. It often helps to:
- find a quiet moment to ask how they are, and ask again if they brush it off
- listen without judging or rushing to fix things
- offer practical help, such as booking a GP appointment or going with them
- stay in touch, even with a short message
If you are worried they may be thinking about suicide, it is OK to ask them directly and calmly. If they are in immediate danger, call 999. Look after your own wellbeing too.
Getting Help From Your GP and NHS Talking Therapies
Your GP is a good first step. They will ask how you have been feeling and may talk through options such as self-help, talking therapies or medicine. It can help to note your symptoms beforehand.
In England, adults registered with a GP can also refer themselves to NHS Talking Therapies without seeing a GP first. These free services help with problems such as anxiety, depression, panic and phobias, and may offer guided self-help, cognitive behavioural therapy (CBT) or counselling. Elsewhere in the UK, your GP can explain local options. Find more on treatments in the Voddler.co.uk mental health section.
When to See a GP or Get Urgent Help
Book a GP appointment if your low mood has lasted more than 2 weeks, worry is affecting your daily life, or you are struggling to cope.
Get urgent help if you or someone else has thoughts of suicide or self-harm, does not feel able to stay safe, or is hearing or seeing things that others do not:
- NHS 111: in England, call 111 and choose the mental health option, or use NHS 111 online. Scotland and Wales also have a mental health option on 111. In Northern Ireland, contact your GP or out-of-hours service.
- Samaritans: call Samaritans free on 116 123, 24 hours a day, 365 days a year, anywhere in the UK.
- 999 or A&E: call 999 or go to A&E now if someone’s life is at risk, for example after a serious injury or overdose, or if you cannot keep yourself or someone else safe.
Frequently Asked Questions
How do I know if low mood could be depression?
Feeling low now and then is normal, but the NHS says a low mood lasting 2 weeks or more could be a sign of depression. Losing interest in things and feeling hopeless are other signs. A GP can talk it through with you.
Can I refer myself for talking therapy on the NHS?
Yes, in England. Adults registered with a GP can refer themselves to free NHS Talking Therapies for problems such as anxiety and depression, or ask their GP to refer them. Elsewhere in the UK, your GP can explain local services.
Can this Voddler.co.uk guide replace advice from a GP?
No. It gives general information based on NHS and NICE guidance but cannot assess your situation. Speak to a GP about your symptoms, and in a crisis call NHS 111, Samaritans on 116 123, or 999 if a life is at risk.
What should I do if someone tells me they feel suicidal?
Stay calm, listen and take them seriously. If their life is at risk, call 999 or go to A&E. Otherwise, encourage them to call Samaritans on 116 123 or NHS 111 and choose the mental health option, and offer to stay with them.
Final Thoughts
Looking after your mental wellbeing is mostly about small, steady habits and noticing when something does not feel right. Asking for help is never a sign of weakness, and early support can make a real difference.
For more practical advice, explore the Voddler.co.uk health guides. If you are worried about how you feel, talk to someone today, whether that is a friend, your GP or Samaritans.
The information on Voddler.co.uk is for general information only and is not a substitute for advice from a GP or another qualified health professional. If a life is at risk, call 999 or go to A&E.
