Mental Health Awareness Month is a powerful reminder that we all need to look after our mental health. We can do this through regular care, attention, and conversation.
Whether you’re supporting someone with anxiety or depression, or going through a difficult patch yourself, the smallest actions can make the biggest difference. Below are practical techniques to ease the pressure, and reminders that no one has to face things alone.
If you’re struggling with anxiety or depression…
🧠 1. Notice your thoughts — and challenge them gently
Anxiety and depression often come with a harsh internal dialogue: “I can’t cope”, “I’m a burden”, or “I’ll never feel better.” These thoughts feel convincing, but they’re not always accurate.
Using a CBT (cognitive behavioural therapy) technique, try asking:
- What’s the evidence for and against this negative thought? Am I catastrophising, mind-reading, or predicting the future? Is this thought helpful or not?
- What would I say to a friend who felt like this? Practise being kind to yourself.
- You’re not trying to “think positively” – just to think more realistically and with more kindness.
🧘 2. Do something small and grounding
Depression can sap energy. Anxiety can flood your system. Both can feel overwhelming. Try:
- A walk around the block or a few deep breaths outside. Inhale for 4 seconds, exhale for 7
- A 3-minute grounding exercise: notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
- Set a tiny goal (e.g. making tea, replying to one message) – and let that be enough for today
- Small actions help break the cycle. There’s no need to fix everything at once.
Some can struggle to identify what they need in the moment, but you can practise being more aware of your body. You might realise you just need to have a drink of water, get away from too much noise or light, or just go for a walk because you haven’t stood up in a while.
💬 3. Talk to someone
You don’t need to be in crisis to ask for support. Speaking to a GP, therapist, friend or colleague can lighten the load. The longer we keep everything inside, the heavier it feels.
📝 4. Try practical self-care and gratitude habits
Sometimes it helps to focus on the very small good things. Practising gratitude, even briefly, can shift your perspective and give your mind a break from worry or rumination and help you focus on the positives. Try:
• Writing down 3 things you’re grateful for at the end of each day – it can be anything, even “I’m grateful to be healthy” “I’m grateful for my family” “I’m grateful for the person who held a door open for me today”
• Keeping a journal to track your mood or note what went well that day
• Creating a “comfort list” – a go-to set of calming activities, people, or places
• Limiting social media during times of low mood or anxiety
These tools won’t solve everything, but they can provide daily grounding and space to breathe. Think of them as mental first aid.
If someone you know is struggling…
👂 1. Listen without trying to fix
You don’t need the perfect words – just your presence.
- “That sounds really tough. I’m glad you told me.”
- “I’m here if you ever need anything. You don’t have to go through this on your own.”
Often, the most helpful thing is simply to be there and listen to someone vent without judgement or solutions.
🤝 2. Check in more than once
Someone facing depression or anxiety might withdraw or cancel plans – not because they don’t want support, but because it feels overwhelming.
Gently let them know you’re still there. A simple message like “Thinking of you today. No pressure to reply,” can go a long way.
📚 3. Know where to signpost
Anyone open to finding help can do so here:
- Samaritans: 116 123 (24/7)
- Mind: mind.org.uk
- NHS talking therapies: Available across the UK (self-referral options exist)
We all have a role to play
Mental Health Awareness Month is about reducing stigma, encouraging support, and building a culture of care in our workplace, families, and communities.
You don’t need grand gestures. You just need to start with compassion – for others and for yourself.
🧡 Let’s normalise regular check-ins, honest conversations, and asking for help. Together, we make it easier to cope and heal.