Lifestyle tips and treatment options to improve wellbeing

Why lifestyle matters for mental health

Mental wellbeing is closely linked to how we live our everyday lives. Factors such as diet, sleep, activity levels, and social connection all play a role in supporting the brain’s natural chemistry, helping regulate mood, energy, and concentration. 

A healthy lifestyle can: 

• Improve resilience to stress 

• Boost concentration and motivation 

• Support the immune system and reduce fatigue 

• Lower the risk of long-term conditions such as heart disease, diabetes, and depression 

The NHS’s Five Steps to Mental Wellbeing provides a helpful framework for maintaining balance through connection, activity, learning, giving, and mindfulness. 

Daily habits for mental health and emotional balance

Building small, repeatable habits into your routine can help create structure, stability, and a greater sense of control. 

You might try: 

• Creating a routine: Having a regular structure to your day supports focus and predictability, which can ease anxiety. 

• Journalling your thoughts: Writing down what went well and what’s on your mind helps you process feelings, spot triggers, and reflect on progress. 

• Making a self-care box: Fill it with comforting items such as photos, a favourite book, or a snack for difficult moments. 

For further reading, explore our article on investing time in physical and mental wellbeing for more daily self-care ideas. 

Coping mechanisms for stress and low mood

Everyone experiences stress differently, but developing coping tools can help you manage difficult emotions before they escalate. 

Some effective techniques include: 

• Practising mindfulness: Focusing on the present moment can help reduce anxious thoughts. 

• Breathing exercises: Deep breathing calms the nervous system and can be done anywhere. 

• Guided meditation: Using an app or online video can help you develop a regular relaxation practice. 

Apps such as Gro Health and Holly Health Habit Coach offer structured guidance for building mindfulness and healthy habits into daily life.

Creative activities for depression and social wellbeing

Creative social activities can provide a healthy distraction and a way to express feelings that may be difficult to put into words. Whether you prefer painting, writing, dancing, or cooking, the activity itself is more important than the result. 

You could: 

• Try a creative outlet such as music, drawing, or crafts 

• Spend time outdoors – gardening or walking can boost mood 

• Join a club, support group, or class to connect with others 

Talking to someone you trust or joining a peer support group can also make a big difference. Sharing experiences helps you feel understood and reminds you that you’re not alone.

Sleep and physical health

Good-quality sleep plays a huge role in mental and physical wellbeing. Lack of rest can affect concentration, memory, and emotional regulation. 

To support healthy sleep: 

• Keep a consistent bedtime and wake time 

• Avoid caffeine and screens before bed 

• Create a calm, relaxing routine in the evening 

You can learn more in How much sleep do I need? article. If you’re struggling with ongoing sleep issues, Sleepstation is an online sleep programme available through some NHS services offering personalised sleep support. 

Staying active also benefits mood. Even a short daily walk can help relieve stress and release endorphins. Aim for at least 150 minutes of moderate activity per week – such as brisk walking, cycling, or swimming. Regular movement can also reduce the risk of heart disease, diabetes, and depression. 

For more ideas, see our article on diet and exercise and visit our Health Hub for expert wellbeing advice. 

Nutrition and hydration

A balanced diet supports brain health and mood regulation. Aim for meals that include plenty of fruit, vegetables, lean protein, and healthy fats such as oily fish, nuts, and seeds. 

Key tips include: 

• Drinking enough water throughout the day to prevent fatigue and poor concentration 

• Limiting sugar and alcohol, which can affect energy and mood 

• Supporting your gut health – a healthy gut microbiome may positively influence mood and anxiety 

For further reading, visit our article on how to maintain a healthy gut. 

When to seek further help

Even with positive lifestyle changes, there may be times when extra support is needed. If you notice persistent low mood, anxiety, or changes in sleep and appetite, speak to your GP. They can assess your symptoms and may suggest talking therapies such as cognitive behavioural therapy (CBT), medication, or referral to specialist services. 

If you’re in crisis or need urgent mental health support, you can contact: 

• NHS 111 for immediate help 

• Samaritans on 116 123 (free, 24 hours a day) 

• Mind’s Infoline on 0300 123 3393 for information and guidance 

Taking care of your mental wellbeing isn’t about doing everything at once. It’s about finding what works for you and making space for it each day. With small, steady changes, you can build healthier routines, manage stress more effectively, and feel more in control of your mental health. 

For more support and advice, visit the Pharmacy2U Health Hub, where you’ll find ideas on how to improve your mood naturally.