The Causes of Mental Health

Causes of Mental Health

Drugs and mental health

When we talk about drugs on this page, we’re referring to recreational drugs such as cannabis, ecstasy, cocaine and heroin, as well as alcohol, tobacco and some prescribed medicines if they are misused. Drugs may be legal, illegal or controlled substances (only legal if you have a prescription for them).

Why do people take drugs?

People take drugs for many different reasons. You may begin out of curiosity, rebelliousness, or because your friends take them. You may enjoy taking them and want to repeat the experience. You may take drugs when you’re unhappy, stressed or trying to cope with problems in your life. If you have a mental health diagnosis, you may use drugs to help you cope with the symptoms.

Drugs can act as a temporary prop to get you through difficult times. However, drugs can make difficult feelings and emotions even worse. And in the long term, any feelings of relief won’t last. You may find yourself using more drugs to deal with your problems and risk becoming dependent on them – which can create new problems for you.

How can recreational drugs affect my mental health?

There are different ways drugs can affect your mental health. For some people, taking drugs can lead to long-term mental health problems.

Regular cannabis use can increase your risk of anxiety or depression. There’s also a link between using stronger cannabis and developing psychosis or schizophrenia. The Rethink website has more information on cannabis and mental health.

Stimulant drugs can make you feel depressed, anxious and paranoid. Cocaine – a type of stimulant – can make previous mental health problems recur and trigger psychosis and schizophrenia. Ecstasy users can experience memory problems.

Hallucinogenic drugs such as magic mushrooms can make any mental health issues worse. They can make you feel detached from your surroundings and cause flashbacks, which can be frightening or distressing.

Mixing it with alcohol or drugs can be dangerous or even fatal if you take medication. Mind has more information about the possible effects of mixing different drugs.

You may feel you’re no longer in control of your drug use or need to take more of it to feel an effect. If so, you could be becoming addicted. Drug addiction is linked to mental health problems.

Taking any drug can be dangerous. The Frank website has more information about how different drugs can affect your mental and physical health.

Getting support

If drug use affects your mental health, don’t be afraid to ask for help. You can either speak to your GP or contact a local NHS drug treatment service. If you’re having trouble finding the right sort of help, visit the Frank website for free practical advice.

Be honest about your drug use. It may be difficult to talk about, but your treatment is likely to be more successful if your doctor or support worker has all the information about what you take, how often and how it affects you.

You may be offered talking therapy, such as cognitive behavioural therapy (CBT). It’s unlikely you’ll be offered medication for any mental health problems caused by your drug use. For example, antidepressants won’t help with depression caused by taking ecstasy, and anti-psychotics won’t help with psychosis caused by cannabis use. But if you already had a mental health problem before you started taking drugs, you may be given medication to treat it.

You may be offered help from drug treatment services to stop taking drugs or alcohol.

What does dual diagnosis mean?

You may be given a ‘dual diagnosis’ if you have a severe mental health problem and misuse drugs. It may be that your mental ill-health led to your drug misuse or the other way round, or they might not have been related.

If you have a dual diagnosis, mental health services should oversee your treatment rather than drug treatment services. They can refer you to other help you may need with housing, benefits or employment, for example.

There may be a dual diagnosis team in your area. If not, ask your GP to refer you to your local community mental health team (CMHT).

Some people with a dual diagnosis find it hard to get the help they need. For example, you may have been told that you can’t access mental health support because of your drug problem. However, the government guidance is clear: mental health services should try to help you if you have a drug problem. The National Institute for Health and Care Excellence (NICE) also says you shouldn’t be turned away from mental health support

Stigma and discrimination

This content discusses discrimination or discriminatory violence (such as homophobia, racism, sexism and ableism), which some people may find triggering.

find work, be in a steady, long-term relationship, live in decent housing, be socially included in mainstream society

Stigma and discrimination can also make someone’s mental health problems worse and delay or stop them from getting help. Social isolation, poor housing, unemployment and poverty are all linked to mental ill health. So, stigma and discrimination can trap people in a cycle of illness.

You may face more than one type of stigma: for example, you may also be stigmatised because of your race, gender, sexuality or disability. This can make life even harder.

Why are people with mental health problems discriminated against?

There are many reasons for this discrimination, including:

Mental health problems are common, affecting thousands of us in the UK. Despite this, there is still a strong stigma (negative attitude) around mental health. People with mental health problems can also experience discrimination (negative treatment) in all aspects of their lives.

This stigma and discrimination make many people’s problems worse. It can come from society, employers, the media, and even our friends and family. You may even experience internalised stigma, where you come to believe the negative messages or stereotypes about yourself.

How do stigma and discrimination affect people with mental health problems?

Nearly nine out of ten people with mental health problems say that stigma and discrimination have a negative effect on their lives.

We know that people with mental health problems are among the least likely of any group with a long-term health condition or disability to:

stereotypes. Society can have stereotyped views about mental ill health. Some people believe people with mental health problems are dangerous when in fact, they are at a higher risk of being attacked or harming themselves than hurting other people

the media. Media reports often link mental ill health with violence or portray people with mental health problems as dangerous, criminal, evil, or very disabled and unable to live normal, fulfilled lives

What can I do about stigma and discrimination?

Challenge stigma

Showing someone that there’s no shame or stigma in talking about how they feel could make a huge difference. It can be challenging to know what to do if you are worried about someone. If you suspect there is an issue, it is essential to tackle the stigma you feel. Waiting and hoping they will come to you for help might lose valuable time getting them support.

Challenging stigma can be as simple as asking someone if they’re sure if they tell you they’re feeling fine. It means providing an open and non-judgemental space, keeping language neutral and asking open questions. For more tips, see our article on how to support someone with a mental health problem.

Join our network

If you want to do more campaigning around mental health issues, you could join OPEN, our experience network. It’s an online community of people we ask to inform us what we do, through anything from quick feedback on a social media post to participating in a research project. We want to hear from people with a range of mental health experiences, whether yours is good, bad or something in between.

I’m being discriminated against – what can I do?

The Equality Act 2010 protects you from discrimination and lets you challenge it. It makes it illegal to discriminate against people with mental health problems when you:

are at work, applying for a job, or leaving one, use services such as hotels, restaurants, public transport, hospitals, local councils and places of worship, deal with organisations carrying out public functions such as tax collection or law enforcement, buy or rent a property

To be protected, you need to show your mental health problem is a disability. You may not think of yourself as disabled, but the Equality Act could still protect you if you fit its definition of disability. You need to show you have a long-term mental health problem that makes your everyday life substantially difficult. Mind has more information on what this could mean for you.

There are different ways you can experience discrimination, including:

direct discrimination: if you’re treated worse than others because of your mental health problem, indirect discrimination: if a person or organisation has arrangements in place that put you at an unfair disadvantage

discrimination arising from your disability: if you’re treated badly because of something that happens because of your mental health problem, for example, if you’re given a warning at work for taking time off for medical appointments, harassment: if you’re intimidated, offended or humiliated, victimisation: if you’re treated badly because you’ve made a complaint

There are different things you can do if you’re experiencing discrimination. In general, it’s best to try these steps to resolve things.

Talk to someone informally. Speak to the person or organisation who has discriminated against you. This can be a quick and easy way to resolve things.

Make a formal complaint. You can make a formal complaint if an informal conversation doesn’t resolve things. Try to do it in writing if possible. Give a clear account of what went wrong and what you’d like to happen, such as an apology, explanation or better service in future. Your complaint should be properly investigated, and you should be told the outcome.

Complain to the ombudsman. If your formal complaint doesn’t change things, you can take your complaint to an ombudsman. Mind has more information on which ombudsman to contact in England and Wales and how they work. There are different ombudsmen for Scotland and Northern Ireland.

Make a legal challenge. If you’re not able to resolve things through the ombudsman, you may want to make a legal challenge

Gambling and mental health

This content mentions suicide or suicidal thoughts, depression and anxiety. Please read with care. There are details of where to find help at the bottom of this page.

People gamble for many reasons: the adrenaline rush to win money, socialise or escape from worries or stress. However, for some people, gambling can get out of control. If you find yourself betting more than you can afford to lose, borrowing money, or feeling stressed and anxious about gambling, you may have a problem.

If you want to stop gambling, there is help available. You can get treatment, join support groups and try self-help tips.

What is problem gambling?

Problem gambling can affect your health and relationships and leave you in debt. It can also be called compulsive gambling or gambling addiction.

You may have a gambling problem if you:

spend more money on gambling than you can afford
gamble when you should be doing something else, like working or spending time with family
feel anxious or stressed about your gambling
use gambling to deal with problems or difficult feelings
lie to family and friends about your gambling
borrow or steal to fund your gambling

GamCare is a charity supporting anyone affected by problem gambling. Their self-assessment tool can help you understand the impact gambling has on your life and provide resources to help you change your gambling habits.

What causes problem gambling?

Problem gambling is an addiction, and there is no single reason why addictions develop. Many different factors can increase your risk of developing a gambling problem, including:

having a relative, especially a parent, with a gambling problem
being introduced to gambling at an early age
pressure from friends to gamble
your personality – being competitive, impulsive, restless or easily bored can increase your risk of having a gambling problem
taking medication to treat Parkinson’s or restless leg syndrome. This can cause the rare side effect of compulsive behaviour, including
compulsive gambling

How can gambling affect my mental health?

Gambling can cause low self-esteem, stress, anxiety and depression if gambling becomes a problem.

Gambling can become an addiction, just like drugs or alcohol, if you use it compulsively or feel out of control. Gambling can affect the part of our brain that releases dopamine. A ‘feel good’ hormone that creates feelings of pleasure and reward. When we win a bet, our brain gives us an emotional reward. If you get addicted to gambling, other pleasurable activities may no longer make you feel good. So instead, you will gamble to get the same buzz.

The good news is that your brain chemistry can change back. Everyday life can feel enjoyable again.

There’s also a strong link between gambling problems and thoughts of suicide. If you have thoughts of ending your life or don’t feel you can keep yourself safe, call 999 or go to A&E immediately.

If you have a mental health problem, you’re more at risk of harmful gambling. For example, you may gamble to feel better about yourself when you’re depressed or distract yourself if you’re angry or upset.

Getting help with a gambling problem

A financial crisis is often what brings someone to address their gambling. If you’re struggling with debt, speak to Step Change for free, confidential debt advice.

Talk to your doctor if you’re worried about how gambling affects your mental health. Gambling can be treated in the same way as other addictions, often with cognitive behavioural therapy (CBT). If you have a gambling problem, you tend to think differently about betting than others. For example, you may believe you’re more likely to win than you really are, that certain rituals can bring you luck, and that you can win back any losses by gambling more. CBT will look at these beliefs around betting as well as how you feel and behave when you want to gamble.

You can also refer yourself to the National Problem Gambling Clinic for care and support. Visit their website to see if you meet the criteria for help.

For free, confidential support, call the National Gambling Helpline on 0808 802 0133.

Ways, you can help yourself

GamCare has an online recovery toolkit with practical tips and resources to help you change your relationship with gambling. It includes:

an online treatment course based on CBT. A GamCare practitioner will call you weekly to catch up on your progress
information on blocking software to block gambling websites
how to request to be excluded from gambling with particular venues and websites
ways to deal with debt

The Royal College of Psychiatrists has lots of self-help tips.

If you’re affected by someone’s gambling

If you can see that gambling is a problem for someone you care about, it’s best to be honest with them about how it’s affecting you. You can let them know that help is available.

You can get support for yourself too.

GamCare offers support and information for the partners, friends and relatives of people with gambling problems.

GamAnon and GamAnon Scotland run support groups for anyone affected by someone else’s gambling.

Debt and mental health

Mental health and money are connected. Mental health problems can make earning and managing your money harder, and debt can trigger or worsen conditions such as anxiety, depression and stress.

Why and how do people get into debt?

There is a common misunderstanding that people find themselves in debt due to living an excessive lifestyle or going ‘wild in the aisles’ with credit cards. The truth is that unemployment and redundancy are the most common triggers for debt problems and can happen to anyone, no matter what their attitude to money may be.

Life changes such as losing your job, mental or physical health problems or separating from your partner can mean that you struggle to pay your household bills. Having to adjust to such a financial change can be difficult.

How can mental health problems affect your finances?

There are many reasons why mental ill-health can make it hard to manage your money.

If you’re depressed, you might not have the energy or motivation to keep track of your money. If you’re going through a manic episode, you may make rash or unwise decisions with your spending. If you need time off work or a hospital stay, you may be faced with a sudden reduction in income and difficulty keeping up with your bills.

Some mental health problems (and conditions such as dementia) may make it difficult or impossible for you to make decisions about money. The ability to make decisions is known as mental capacity. Someone else may have to make decisions on your behalf if you don’t have mental capacity. Our page on mental capacity has more information, including ways to plan in case you become unable to make your own decisions.

How can debt affect your mental health?

A study from the Royal College of Psychiatrists around Debt and mental health found that half of all adults with a debt problem also live with mental ill-health. This ranged from a consistent feeling of anxiety and low mood to a diagnosed mental health condition.

Debt can make you feel anxious, especially if you don’t have support from friends or family or from your creditors. Debt can be a considerable burden, made worse by dealing with it alone.

Worrying about debt can affect your sleep. Losing out on a good night’s sleep can not only affect your mood and energy levels, but it can also affect your ability to work or have good relationships with friends and family. All these things can further add to your debt problem.

Questions to ask yourself if you think you may have a debt problem

Do I often feel anxious when thinking about how I will manage my repayments?
Am I struggling to make, or do I routinely miss the minimum payments towards utility bills, credit cards or rent?
Do I ignore letters from creditors?
Do I avoid calls from unknown numbers if it’s a creditor calling?
Am I unable to set aside money for an unplanned financial emergency such as redundancy, car expenses or emergency repairs?

If you answered ‘yes’ to any of these questions, then you may want to consider getting help.

How do I get help?

If you’re dealing with problem debt, you’re not alone. You don’t have to figure it out by yourself. Speak to a debt advisor for free from an organisation such as Step Change, National Debt line or Citizens Advice. They won’t judge you and can help you find ways to manage your debts that you might not know about.

Money Helper can help you find online, telephone or face-to-face support in your area. Getting advice can help you feel less anxious, stressed, and more in control of your life.

Talk to someone you trust too, whether that’s a friend, relative or someone supporting you with your mental health. Talking can help you feel less hopeless and alone, and they can help you make an appointment with a debt advisor if you need them to.

How can I help myself?

Getting help from a debt advisor is often the best way to start dealing with debt, but you can also do some things for yourself.

Find out if you qualify for breathing space, a scheme that freezes any payment demands from your creditors while you get free advice. There are two types: a standard 60-day breathing space or a mental health crisis breathing space. The mental health scheme doesn’t have a time limit. Speak to a debt advisor or read more about it on the Mental Health and Money Advice website.
Consider telling your creditors about your mental health. This can be difficult, and you must be sure they will take you seriously. Check their website for debt and mental health policies. If you do decide to speak to them, Mind has tips on what to consider.
You could get a debt and mental health evidence form completed by your doctor or other healthcare professional. This form can help make sure your creditors consider your mental health. It means they must adjust their collections process and how they communicate with you.

Mental Health and Money Advice have more tips on managing your money when you have a mental health condition.

Friendship and mental health

Friendship is a crucial element in protecting our mental health. Our friends can keep us grounded, help us get things in perspective, and help us manage life’s problems.

“The best thing my friend did for me was that they just accepted me as I was.”

If we’re experiencing a mental health problem, our instinct might be to hide away and avoid our friends. But friendships can play a key role in helping us live with or recover from a mental health problem and overcome the isolation that often comes with it. We can end up with the strongest relationships with the people who’ve supported us through hard times.

“They kept coming to see me even though I didn’t seem to want them and they made me laugh.”

Talking to friends about your mental health, and supporting a friend with a mental health problem, can be difficult to do. We have tips on how to start a conversation, offer support, and look after yourself.

Talking to friends about your mental health

If you have a mental health problem, you may feel ashamed of ‘admitting’ to it. You may feel that you’re bothering or upsetting your friend, fear being labelled, or worry about how your friendship might change.

You don’t have to tell your friends – and you certainly don’t have to tell everyone. Think about who you might feel comfortable talking to. It might help to write a list of the pros and cons of telling or not telling people about your problem.

Tough as it can be, talking to close friends can be important for both of you. Even if you don’t talk about it again, having the issue out in the open means that you don’t have to worry about mentioning your mental health problem by accident or ‘explaining away’ medication or appointments. It may also clarify why you’re behaving in a particular way or don’t want to go out or talk to them much.

“I wanted my friends to know so they…would cut me some slack if I behaved oddly.”

How do I tell my friend?

You may want to practise your opening sentence, or you may want to play it by ear. Choose a time and a place where you will both feel comfortable. Think about whether:

the place is quiet or noisy, indoors or outside
you’re on your own or among other people, for instance, in a pub or café
you’re doing an activity together, such as going for a walk or just sitting down for a chat

You could phone or write to your friend if it’s easier than talking to them face to face.

Understanding mental health problems can be difficult, despite how common they are. Be ready for your friend to be shocked or react badly. They may feel awkward and not know how to respond. This may be because they feel so worried about you, or perhaps your news has struck a chord with something in their own life. They may even suggest that you’re fine and just need to ‘pull yourself together’. Give them time to process what you’ve said.

Most people don’t know very much about mental health issues so it may be a good idea to tell your friend about the problem itself but don’t overwhelm them. You could show them a book or website that’s helped you understand what you’re experiencing.

Getting help from people other than friends

If you don’t feel that turning to a friend is an option, there are other forms of informal help.

Self-help and peer support groups are often useful. By sharing your experiences, you can support other people and learn about how they cope with challenging situations.

You could join a group centred around an activity: a book group, a chess club or an exercise class.

If you don’t want to join a group, try going to places where there are lots of people such as a library, leisure centre or café. You don’t have to talk to anyone if you don’t want to, but just being around other people can help you feel more connected.

Online communities can also be supportive, whether they are focused on mental health problems. Mind’s online community, Side by Side, is where you can listen, share and be heard.

Supporting a friend who has a mental health problem

If you’re a friend of someone with a mental health problem, you may be concerned about them. The most important thing is to show them that you’re still their friend and you care about them, whether that’s through your words, a hug, or another way that conveys how you feel.

“My friend asked me questions, didn’t just assume things, she really wanted to know.”

How can I support my friend?

The most valuable support you can provide is just being there to talk and listen. Making time to call, text, visit or invite someone over can make a big difference.

“My friend realised I had taken an overdose and rang for an ambulance… but has never judged me or criticised my action.”

Mental health problems can be misunderstood. Simply acknowledging your friend’s problems, accepting them and treating them with compassion is important.

Your friend isn’t looking for another mental health professional – they just want your support as a friend. They’re likely to want to keep things as normal as possible, even if you need to adapt some of the activities you used to do together (for example, because they feel anxious in big groups or their medication makes them tired in the evenings).

“My friend phoned me, talked to me about normal stuff, sent me letters, took me out sometimes.”

Remember that someone who insists they’re fine may be in a bad way. They may just need to talk, or they may need professional help. Men are often particularly reluctant to talk about emotional issues. The NHS offers advice for helping others with mental health problems, which can be as simple as asking someone if they’re sure if they tell you they’re feeling fine.

Practical help can be valuable too. Cleaning, shopping and basic household tasks can seem impossible to someone who is having a difficult time. Ask your friend what they need: it could be going to appointments with them, helping them manage their finances or finding information about therapies and services, for example.

I’m supporting a friend, but I’m feeling overwhelmed

Some people reach the point where they feel they’ve become more of a carer instead of a friend. You may feel responsible for your friend and worry about what would happen if you weren’t around. It can be painful and embarrassing – on both sides – to admit that this is happening. But there are things you can do to look after yourself and rebalance the friendship. For example:

Take a break if you need to – some time to yourself can help you feel refreshed.
Set clear boundaries to the support you can give. Setting boundaries doesn’t mean you’re rejecting someone: it just means you’re being realistic about what you can and can’t do.
Share your role with others if you can. Knowing other people are there to support your friend can take the pressure off you.
Talk about how you’re feeling. Be careful how much you share about the friend you’re supporting, but talking about your feelings can help you feel supported too.

Body image

What is body image?

Body image is a term used to describe how we think and feel about our bodies, including how satisfied we are with our bodies and how much we value what other people think about our bodies.

Body image is a complex thing, closely related to mental health and affected by so many things around us – people, places, images, culture, the list goes on. Body image issues can affect all of us at any age and directly affect our mental health.

How does body image affect your mental health?

Research shows that aiming for an unrealistic body image can create unhelpful attitudes about us. We convince ourselves that we should strive for perfection based on what we perceive around us, but we do know, realistically, no one is perfect.

This leaves us feeling like we’re never enough. We’re always reaching for perfection, but we will never get there. This leads to an unhealthy body image, but working towards acceptance can lead to a healthier body image.

While having body image concerns is not a diagnosed mental health problem, it can be a risk factor for mental health problems.

Our research ‘Body image: How we think and feel about our bodies’ found that 21% of adults felt ‘satisfied’ because of their body image in the past year. We also found that around one-third of people (34%) have felt ‘down or low’, and 20% have felt ‘shame’ in the past year because of their body image.

Eating disorders and body dysmorphic disorder

Body image is closely linked to mental health problems, such as body dysmorphic disorder (BDD) and eating disorders, like anorexia and bulimia.

Body dysmorphic disorder (BDD) is a mental health problem where a person spends a lot of time worrying about flaws in their appearance that are often unnoticeable to others, to the point that it affects their daily life.

Who experiences body image concerns?

Even though body or appearance dissatisfaction is often more common among young women, body image concerns are relevant from childhood to later life and affect both women and men.

What causes body image concerns?

Research suggests that body image and body confidence can be affected by the following:

our relationships with our family and friends
how our family and peers feel and speak about bodies and appearance
exposure to images of idealised or unrealistic bodies through media or social media
pressure to look a certain way or to match an ‘ideal’ body type

Additionally, certain social factors can cause further issues with body image and mental health, such as:

Housing and mental health

Good quality, affordable and safe housing is vital to good mental health. Our home shouldn’t just be a roof over our heads but also a safe, supportive place to live.

Poor housing – with damp and mould problems, antisocial neighbours, uncertain tenancies or overcrowded conditions, for example – can worsen our mental health problems.

According to a report by Shelter, one in five of us has experienced mental health issues because of housing problems. Compared with the general population, people with mental health conditions are:

one and a half times more likely to live in rented housing

twice as likely to be unhappy with their home

four times as likely to say that poor housing makes their health worse

How can housing problems affect my mental health?

Poor housing can affect our mental health in lots of different ways. The below resources will give you more information on managing these difficulties:

Stress, anxiety and depression

If you’re living somewhere unsafe or worried about how to pay your rent or mortgage, you may feel stressed, anxious or depressed.

Sleep problems

An overcrowded home, antisocial behaviour and stress or worry can all keep you awake at night. Sleep problems can affect your mental health.

Physical health problems

If you don’t have access to cooking facilities, it can be hard to eat well. Living in a home with mould and dampness can affect your physical health, which in turn can affect your mental health.

Relationship difficulties

Stress and overcrowding can cause arguments with your partner, family or housemates. A relationship breakdown can lead to further housing problems. Shelter has information about your legal rights to housing when a relationship ends.

If your housing problems have affected your mental or physical health, speak to your doctor. Our page on getting help has suggestions on other ways to get support, such as helplines, self-help and peer support.

What can I do about housing problems?

If you need help with housing problems, there are places you can go for advice. Don’t feel you have to sort things out on your own.

Speak to your local council for help or advice.

Talk to a specialist organisation such as Shelter, Citizens Advice or one of the organisations listed in ‘useful resources and information below.

If your mental health condition means you find it difficult to look after yourself, ask your local social services department for a care needs assessment. For example, if you’re severely depressed, you might not have the motivation to get dressed, cook or clean your home. Mind has more information about care needs assessments.

If you’re homeless or at risk of being made homeless:

ask your local council for help. They must help you either keep your home or find somewhere else to live

Shelter has a list of places you can contact if you need somewhere to stay in an emergency

contact Street link if you’re sleeping on the streets. Shelter has a list of practical ways to get help too

Remember that you have housing rights, whether you’re a tenant or homeowner. Mind has more information on your rights and how to assert them.

Finding suitable housing if you have a mental health problem

If your mental health condition means you need extra support to live independently, ask your council for a care needs assessment. You may be eligible for help at home or a place in supported housing. Depending on your income and savings, you may have to pay for these.

There are many different housing options available. Not all of these are available in all areas. Ask your local council or community mental health team about your options:

Supported housing

This is a scheme where housing, care and support are provided as a package. Different types of supported housing depend on how much help you need. Rethink has more information, including how to apply and pay for it. Rethink also runs supported housing services in some areas of England.

Shared Lives

You live with a Shared Lives carer and their family, who give you extra care and support. You can live with them short-term or long-term. Shared Lives carers are all assessed and monitored by their local council.

Therapeutic communities

These are places where people with long-term mental health conditions can stay for weeks or months. You can learn from and support other residents.

Crisis houses

They offer intensive short-term help as an alternative to going into a hospital or following a hospital stay. You’ll usually need to be referred by a mental health professional.

If you were detained in hospital under the Mental Health Act (‘sectioned’), you might be entitled to free aftercare when you’re discharged. This can include supported housing. Talk to your care coordinator or anyone in your care team about this.

Physical activity and mental health

Physical activity is not only good for your body, but it’s also great for your mind.

Being active releases chemicals in your brain that make you feel good – boosting your self-esteem and helping you concentrate as well as sleep well and feel better. Not bad for something many of us can do for free!

Being active doesn’t have to mean taking out an expensive gym membership or running marathons. Finding an activity, you enjoy can give you a goal to aim for and a sense of purpose. It can also be a great way to meet people, have a break from daily life and gain confidence. Other benefits include:

less tension, stress and mental fatigue

a natural energy boost

a sense of achievement

more focus and motivation

feeling less angry or frustrated

a healthy appetite

having fun

It’s even better if you’re able to get active outdoors. Research shows that being in nature can make us feel happier, feel our lives are more worthwhile, and reduce our levels of depression and anxiety.

Nature doesn’t have to mean forests or national parks either: walking to a local common, visiting a friend’s garden or simply noticing trees and flowers planted by the roadside can boost your mental well-being.

For some of us, it can be hard to be active, perhaps because we have a mental or physical disability or health condition. Our tips below on things to consider before starting exercise may help

The NHS has advice about getting active if you have a disability or health condition, with tips on building activity into your day and finding accessible activities and classes. Exercising with a disability can be frustrating if you’re not able to do the type of activity you want or are used to be able to do, but it’s important to work with your body.

How active do I need to be?

Any amount of physical activity is better than none. Finding an activity, you like and can do regularly is more important than pushing yourself to do something you don’t enjoy. You could try brisk walking, mowing the lawn, dancing, swimming, following an exercise video or online class, trying a new sport or anything that gets your body moving.

Government guidelines suggest adults aim to do 150 minutes of moderate activity a week or 75 minutes of vigorous activity a week. The NHS website has different examples of activities you could try as well as free online exercise videos. This might sound like a lot, but don’t be put off if you don’t feel you can manage this now. Start small and build up slowly if you don’t do much physical activity.

The guidelines also suggest doing strength-building exercises at least two days a week. This could be yoga, Pilates, weightlifting, wheeling a wheelchair, or carrying heavy shopping bags.

Think about your current fitness levels, how much time you must exercise, and what feels realistic to you. Anything you do to get active and reduce the amount of time you spend sitting or lying down is good. Remember that exercise isn’t about losing weight or changing your body shape. If you enjoy it and it makes you feel good, that’s important.

Things to consider before getting started

If you have a mental health condition, there may be factors that affect the amount or type of physical activity you can do. Here are some things you may need to consider.

I take regular medication

Certain medications can affect the exercise you can do. For example, taking beta-blockers will mean your heart works harder when exercising, so you may need to adjust the type or amount of exercise you do. If you take lithium, losing fluid from your body through sweating can increase the concentration of lithium in your blood to a harmful level. Talk to your doctor before you start exercising or if you change your medication.

My medication and/or mental health condition makes me feel tired and lethargic

Work with your body and your mood. For example, if you know your medication makes you feel tired in the mornings, plan to get active later in the day. If you feel unmotivated all day, try just going for a walk.

Even a short walk can clear your mind and boost your energy level. If there are times when you just don’t have the motivation or energy to exercise, be kind to yourself. It’s ok to slow down, do less or take a break. Do what you can, when you can.

I have/am recovering from an eating disorder

While exercise can be a positive part of recovery, some people with an eating disorder find they are over-exercising. Talk to your GP before starting to get active.

I have anxiety or experience panic attacks

How you feel when you get active – breathless, hot, sweaty, a fast heart rate – can feel like the symptoms of anxiety or panic attacks. This can be distressing and may then cause a panic attack or increased anxiety.

If this happens to you, try a lower-impact activity such as yoga or Pilates. When this feels ok, build up the intensity slowly and notice the difference between the effects of physical activity and a panic attack. Exercising with someone else may help you feel reassured that help is available if you feel anxious.

Autism and mental health

Autism is a spectrum condition, meaning it affects people in different ways. Around 1 in 100 people are on the autistic spectrum.

Over the years, different terms have been used for autism. We use ‘autistic person’ on this page to reflect the growing preference for identity-first language, but it’s important you use the language that feels most comfortable for you.

What is autism?

No two autistic people are the same. Autistic people have varying needs ranging from 24-hour care to simply needing a little more time to understand things, for example.

However, there are certain traits that most autistic people experience to some degree. These include:

difficulty recognising or understanding other people’s feelings and expressing their own
finding things like bright lights, loud noises and crowded spaces stressful or upsetting
preferring familiar routines and feeling anxious or upset about unexpected changes or unfamiliar situations
highly focused interests or hobbies
taking longer to understand information

While autism can come with challenges, some autistic people find there are positive things about their condition: for example, being more creative, determined, focused or accepting than other people.

Experiencing any of these things doesn’t necessarily mean you’re autistic. But if these traits are always present and affect your life, you could talk to your doctor about getting a diagnosis.

Autism and mental health

Just like everyone, autistic people can have good mental health. However, according to the autism research charity Autistic, seven out of ten autistic people have a mental health condition such as anxiety, depression, attention deficit hyperactivity disorder (ADHD) or obsessive-compulsive disorder (OCD).

There is little research into why this is, but it may be because autistic people:

can struggle to try to fit into or make sense of the world, which can lead to feelings of depression and anxiety
may face delays in getting their mental health problems diagnosed
are more likely to face stigma and discrimination
are less likely to have appropriate support available. For example, group therapy might not be suitable for some autistic people, or therapists might not know how to adapt their approach to helping an autistic person

Getting help with your mental health

If you’re autistic and need help with your mental health, it’s important to get the right support. You can start by talking to your doctor about how you’re feeling. The National Autistic Society has tips on making your appointment more comfortable such as having a friend come with you, asking your doctor to give you more time to answer questions or requesting that the lights are dimmer to avoid sensory overload.

Your doctor may refer you for talking therapy (or you can refer yourself if you live in England). You may want to ask your therapist if they have any experience of working with autistic people.

The National Autistic Society has a directory you can search to find therapists who are either autistic or understand how to work with autistic people.

You can talk to your therapist about any adjustments or adaptations you need to feel comfortable – these could be changes to the physical environment, the structure of the sessions or the way they communicate with you, for example.

You may be prescribed medication for a mental health condition. The National Autistic Society has a guidebook for autistic adults who are given medication for their mental health. It has more information on why it might have been prescribed, possible side effects, preparing for a medication review and monitoring your health.

Sometimes a doctor will refer someone to a psychiatrist. They can diagnose and treat mental health conditions. Ambitious about Autism has information about making the most out of an appointment with a psychiatrist.

Ways you can look after yourself

There are ways you can help yourself too. For example, Autistic has tips for managing your mental health that was developed during the coronavirus pandemic but may be useful for other times too.

Autistic also has a free app called Molehill Mountain that can help autistic people understand and manage their anxiety.

Alcohol and mental health

This content mentions substance abuse or addiction (which may include mentions of alcohol or drug use), suicide or suicidal thoughts, self-harm, depression and anxiety. Please read with care. There are details of where to find help at the bottom of this page.

Alcohol and mental health are closely linked. Drinking too much can affect your well-being. Some people may drink to try to relieve the symptoms of mental ill-health.

People drink for many reasons: to celebrate, socialise, commiserate or drown our sorrows. We may drink to try and change our mood: to feel more relaxed, courageous or confident. However, the effect of alcohol is only temporary. As it wears off, we often feel worse because of how alcohol withdrawal affects our brain and body.

You may feel like alcohol is your coping mechanism: a way to deal with depression, stress, anxiety or other difficult feelings. You might be nervous about what life would be like if you stopped drinking or cut back. But relying on alcohol to manage your mental well-being can become a problem. There’s no shame in asking for help and exploring what a new relationship with alcohol could look like.

How alcohol affects your brain

Alcohol is a depressant, which can disrupt the balance of neurotransmitters (chemical messengers) in your brain and affect your feelings, thoughts and behaviour.

Alcohol affects the part of your brain that controls inhibition, so you may feel relaxed, less anxious, and more confident after a drink. But these effects quickly wear off. The chemical changes in your brain can soon lead to more negative feelings, such as anger, depression or anxiety, regardless of your mood.

Alcohol also slows down how your brain processes information, making it harder to work out what you’re really feeling and the possible consequences of your actions.

In the long-term, alcohol uses up and reduces the number of neurotransmitters in our brains, but we need a certain level to ward off anxiety and depression. This can make you want to drink more to relieve these difficult feelings – which can start a cycle of dependence.

How alcohol affects your body

In the short-term, drinking too much can lead to alcohol poisoning, sleep problems, an upset stomach, bloating and migraines. It may make you behave recklessly or aggressively, have an accident or become the victim of violence.

Drinking a lot for many years will take its toll on your body. Long-term alcohol misuse increases your risk of serious health conditions, including heart disease, stroke, high blood pressure, liver disease and cancer. It can lead to social problems such as relationship break-ups, unemployment, financial difficulties and homelessness.

Dealing with physical health problems, debt and housing issues can all affect your mental health.

Alcohol and mental health

Alcohol problems and mental ill health are closely linked.

Research shows that people who drink alcohol are more likely to develop mental health problems. It’s also true that people with severe mental illness are more likely to have alcohol problems. This may be because they ‘self-medicate’, meaning they drink to deal with difficult feelings or symptoms.

Alcohol and depression

Regular heavy drinking is linked to symptoms of depression. People with depression who drink alcohol often start to feel better within the first few weeks of stopping drinking. If you try this and feel better, it’s likely the alcohol was causing your depression. If your symptoms of depression continue, speak to your GP for help.

It’s generally not recommended to drink if you’re taking antidepressants. Alcohol can make depression worse and increase the side effects of some antidepressants. If you’re trying to cut down or stop drinking, research shows some antidepressants can increase your risk of relapsing. The NHS website has more information on alcohol and antidepressants.

Alcohol and anxiety

If you experience anxiety, alcohol can give you a very short-lived feeling of relaxation – but this quickly disappears. If you rely on alcohol to cover your anxiety, you may soon find yourself drinking more to relax. Over time, this can lead to alcohol dependence.

You may also find a hangover makes your anxiety worse.

If you use alcohol to unwind, think about other ways you can find to relax meditation, yoga, exercise or making time for things you enjoy, for example.

Alcohol and psychosis

It’s possible to experience psychosis if you regularly drink a lot of alcohol or if you’re a heavy drinker and suddenly stop drinking.

Alcohol, suicide and self-harm

Because alcohol can make you lose your inhibitions and act more impulsively, it may lead to actions such as self-harm or suicide. Heavy drinking is also linked to suicidal thoughts and attempts.

Getting help if you’re worried about your drinking

The government advises that both men and women should not regularly drink more than 14 units a week. This is the equivalent of six pints of average-strength beer or six medium glasses of wine. If you regularly drink as much of this, it’s best to spread it over three or more days.

If you’re worried about drinking or feel it’s affecting your mental health, a lot of help is available.

Getting support

Talk to your GP. It might feel difficult, but they will have heard from many other people going through something similar and will want to help you. They can check your physical health and put you in touch with local support, such as local NHS alcohol addiction support services. You can also ask about other support groups or talking therapies to help you.

If you’re physically dependent on alcohol and need to stop drinking completely, stopping suddenly could be harmful. Your GP can give you advice and/or medication to help you do this safely.

If you have a severe mental health problem and a drinking problem, you may be given a ‘dual diagnosis’. If so, mental health services should oversee your treatment, rather than drug and alcohol services. Find out more on our drugs and mental health page.

Ways to help yourself

If you want to cut down on your drinking, avoid situations where you’re tempted to drink. If you usually socialise in the pub, think about other activities you could enjoy with friends: going to the cinema, doing an activity together or trying an evening class. Club Soda – which can help you become more mindful about drinking – has more tips on socialising sober.

Changing your habits can be tough. Talking to people you trust about your plans may help you change. They can encourage you along the way and keep you company if you’re using exercise or other tactics to help you cope

Trauma

This content mentions trauma, sexual assault, abuse or violence, self-harm, depression, anxiety, panic attacks and substance abuse or addiction (which may include mentions of alcohol or drug use). Please read with care. There are details of where to find help at the bottom of this page.

Trauma can happen to anyone at any age. It affects everyone differently. You might have been caught up in the same frightening event as someone else and have a completely different reaction.

What is trauma?

Traumatic events are those that put you or someone close to you at risk of serious harm or death. Our usual ways of coping are overwhelmed, leaving us feeling frightened and unsafe. We can be traumatised through:

one-off events such as an accident, violent attack or natural disaster ongoing stress such as childhood or intimate partner abuse, bullying, long-term illness or a pandemic such as COVID-19, living in an unstable or unsafe environment, seeing someone else get hurt

How you’re affected by trauma is not related to how strong you are. Your reaction can depend on whether you’ve had previous traumatic experiences, other stresses in your life and how much support you have afterwards.

How might trauma affect me?

When faced with a traumatic event, our bodies react by preparing us to respond. This is an automatic survival mechanism, and we have no control over it.

You might have heard of ‘fight or flight’, but there is a wider range of reactions.

Fight – fighting, being defensive, protesting, Flight – running away, escaping, Freeze – being unable to move or make decisions, Fawn – trying to please or win over someone hurting you, Flop – becoming overwhelmed and unresponsive, feeling disconnected from your body (dissociating), sometimes even fainting

Physically, you might notice your heart beating faster, thoughts racing, breathing becoming quicker and shallower, sight becoming sharper, nausea, cold hands, shaking or dizziness. These all prepare your body to react to danger but can be uncomfortable or frightening if you don’t know why they’re happening.

Your body will usually return to normal within half an hour of the event.

However, sometimes these feelings continue long after the trauma is over. Our bodies and minds get stuck in this danger mode even when the threat has passed. You may find yourself reliving the event through flashbacks or nightmares, feel constantly on edge, angry, guilty or upset, have panic attacks, feel numb or distant from others or have problems sleeping.

The long-term effects of trauma

Trauma can make you more vulnerable to developing mental health problems. It can also directly cause post-traumatic stress disorder (PTSD). Some people misuse alcohol, drugs, or self-harm to cope with difficult memories and emotions.

Depending on how you’re affected, trauma may cause difficulties in your daily life. For example, it may be harder to trust people, which can make relationships and friendships harder to maintain. You may struggle to look after yourself, hold down a job or take pleasure in things you used to enjoy. You may have difficulty managing your emotions and react in ways that feel illogical or over-the-top – because your mind is reacting to the memory of what happened to you, not your current situation.

Trauma can affect your body as well as your mind. Research shows it can increase your risk of developing physical health problems, including long-term illnesses. Speak to your GP about any physical symptoms.

Getting support

It’s never too late to get help with the effects of trauma, no matter how long ago it occurred.

There are different types of treatment available for trauma. The right one for you will depend on your symptoms and how they affect you. Speak to your GP to find out what help is available. Some services are starting to follow a trauma-informed approach, which means they should create a space where you feel safe and empowered and won’t be re-traumatised.

Our page on post-traumatic stress disorder (PTSD) has more information about the types of treatment you may be offered as well as ideas on how to look after yourself. You won’t necessarily have to talk about your traumatic experience if you don’t want to: there are ways of helping you, that means you don’t have to relive what you went through.

Hearing voices

This content discusses trauma, depression and substance abuse or addiction (which may include mentions of alcohol or drug use), which some people may find triggering.

While hearing voices can be a symptom of some mental health problems, not everyone who hears voices has a mental illness. Hearing voices is actually quite a common experience: around one in ten of us will experience it at some point in our lives.

Hearing voices is sometimes called an ‘auditory hallucination’. Some people have other hallucinations, such as seeing, smelling, tasting or feeling things that don’t exist outside their mind. Whatever your experience, you’re not alone.

What’s it like to hear voices?

Everyone’s experience of hearing voices is different. The voices can vary in how often you hear them, what they sound like, what they say, and whether they’re familiar or unfamiliar.

Sometimes hearing voices can be upsetting or distressing. They may say hurtful or frightening things. However, some people’s voices may be neutral or more positive. You may feel differently about your voices at different times in your life.

Why do people hear voices?

It’s common to think that hearing voices must be a sign of a mental health condition, but many people who are not mentally unwell hear voices.

People may hear voices because of:

traumatic life experiences, which may be linked to post-traumatic stress disorder
stress or worry
lack of sleep
extreme hunger
taking recreational drugs, or as a side-effect of prescribed drugs
mental health conditions such as schizophrenia, bipolar disorder or severe depression

Getting support

If you hear voices, talk to your GP. They will usually check for any physical reasons you could be hearing voices before diagnosing you with a mental health condition or referring you to a psychiatrist.

If your voices are the result of a mental health condition, you may be offered:

talking therapy, such as cognitive behavioural therapy (CBT). CBT can help you learn what triggers your voices and how to manage them. It can also help you stand up to them if they’re critical or negative
medication, most likely an antipsychotic drug. This may stop the voices, make them quieter or make you feel less concerned about them. You may only need medication for a short time while you learn other techniques to manage the voices

You may also be offered family intervention (where support is provided to both you and your family), art or creative therapy, or therapy for experiences of trauma.

Ways you can look after yourself

Sometimes, voices are a problem because of your relationship with them. Changing your relationship can make you feel differently about them.

Understanding your voices

Understanding how your voices relate to your life may help you to manage their voices.

This could include keeping a diary of your voices. You could note what they say, how they make you feel and how you manage them. This may help you to notice patterns of what makes you feel bad, what makes you feel good, or what triggers your voices.

Some people find that standing up to the voices, choosing when to pay attention to them and when to ignore them, and focusing on more positive voices can help them feel more in control. Talking therapy can help you with this, as it can be difficult on your own.

Keeping busy

Keeping buy can distract you from the voices, help you express yourself, feel more relaxed, and allow you to meet new people. You could try listening to music or audiobooks, keeping up with hobbies or doing something creative such as writing or painting.

Sharing your experiences

There can be a stigma around hearing voices, making it hard to talk about them, even to friends or family. Peer support groups can provide a non-judgemental space where you can feel heard, accepted and less alone. Some groups are in person, such as the ones listed on the Hearing Voices Network website. Others are online, such as the Inservice forum, Voice Collective forum and Mind’s Side by Side community.

Looking after yourself

Though it can be difficult, looking after and being kind to yourself is important. This can include things like eating a healthy diet, finding ways to stay physically active, managing stress or spending time outdoors. It may help to set goals around these activities and to reward yourself for working towards them.

Sleep and mental health

We all need to sleep well to help our bodies recover from the day and allow healing to occur.

But a lot of us struggle to get a good night’s sleep, and the consequences can be more serious than feeling grumpy or unfocused. Sleep and mental health are closely related: living with a mental health condition can affect your sleep, and poor sleep can affect your mental health.

Lack of sleep can also make us feel physically unwell. It’s linked to heart disease, diabetes, premature ageing and road accident deaths.

What kind of problems might I have with sleep?

We all have nights when it’s hard to fall asleep or wake up several times. Most sleep problems sort themselves out within a month but longer stretches of bad sleep can seriously affect our lives.

Self-help techniques can get you back to a more normal sleeping pattern. But sleep problems can be symptoms of other conditions such as depression or thyroid problems, so speak to your GP if they continue.

Here are some sleep problems people experience:

Insomnia

Insomnia is the most common sleep disorder, affecting around one in three people. You may have insomnia if you find it hard to go to sleep, wake up several times during the night or wake up too early. During the day, you may feel sleepy, anxious, irritable, and unable to concentrate or remember things.

Narcolepsy

Narcolepsy can cause you to suddenly fall asleep at inappropriate times. It’s caused by the brain being unable to regulate your sleeping and waking patterns. If you have narcolepsy, you may feel very drowsy throughout the day and fall asleep suddenly and without warning – for example, while at work, talking, or driving. There is no cure, but the symptoms can be controlled by medication and by lifestyle adjustments such as changing your sleeping routine, improving your diet and exercising.

Sleep apnoea

Sleep apnoea is when your breathing stops and starts when you sleep, constantly interrupting your rest. If you have sleep apnoea, you will often snore loudly or make gasping or choking noises while you sleep. During the day, you will feel very tired, find it hard to concentrate, have mood swings, and have a headache on waking.

Losing weight and sleeping on your side can help with mild sleep apnoea. You can also be prescribed special devices to help keep your airway open during sleep.

What can cause sleep problems?

Many different things that can affect our sleep. They include:

stress or worry
a change in the noise level or temperature of your bedroom
a different routine, for example, because of jet lag
too much caffeine or alcohol
shift work
physical or mental health problems
side effects of medicines

How can mental health problems affect sleep?

Mental health problems can affect your sleep in different ways.

Anxiety can cause your thoughts to race, which can make it hard to sleep
Depression can lead to oversleeping: sleeping late or a lot during the day. It can also cause insomnia if you have troubling thoughts
Post-traumatic stress disorder (PTSD) can cause nightmares or night terrors. These may wake you up and/or make you feel anxious about falling asleep
Mania can make you feel elated or energetic, so you might not feel tired or want to sleep. You may also have racing thoughts that make it hard to sleep
Medication can have side effects, including insomnia, nightmares or oversleeping. Coming off medication can also cause sleep problems

How can I improve my sleep?

There are many things you can try to help yourself sleep well.

Establish a regular, relaxing bedtime routine that lets you unwind and sends a signal to your brain that it’s time to sleep
Create a restful environment: bedrooms that are dark, cool and quiet are generally easier to fall asleep and stay asleep in
Try to go to sleep and wake up at the same time each day
Exercise regularly but avoid vigorous exercise near bedtime if it affects your sleep
Avoid caffeine and alcohol before bed. They can stop you from falling asleep and prevent deep sleep
Only use your bed for sleep or sex. Unlike most physical activity, sex makes us sleepy
Try apps and online programmes designed to help with sleep problems, such as Pzizz, Sleepio or Sleep station
Avoid using screens in the evening, including on smartphones and tablets. The light from the screen can have a negative effect on sleep, and social media, news and games can all stimulate your brain and make you feel anxious
Write down your worries if you lie awake worrying about tomorrow. This can help put your mind at rest
If you can’t sleep, don’t worry about it. Get up and do something relaxing like listening to music or reading until you feel sleepy

Treatment to help with sleep problems

If self-help doesn’t work, talk to your doctor. Consider keeping a sleep diary for 10 days before your visit so you can explain the problem. Doctors will generally look for any underlying medical or psychological reason for the problem and may suggest further changes to your routine or lifestyle to help improve your sleep.

If these don’t work, your doctor may suggest sleeping pills for insomnia. Sleeping tablets can help in the short term but quickly become less effective and can even worsen your sleeping problems. They can also be very addictive. For all these reasons, sleeping pills are generally prescribed at the lowest dose and for a short period.

If your problems persist, your doctor may refer you to a specialist sleep disorder clinic.

What if my child has sleep problems?

Children need long periods of uninterrupted sleep for their growth and development, but sleep problems are common – especially among younger children. This can have a big impact on the whole family. Children may be reluctant to go to sleep, wake in the night, have nightmares or sleepwalk. Some children with disabilities like autism seem to have difficulty establishing a consistent sleep pattern.

Some of the self-help measures above can be adapted for children. It’s also a good idea to keep a sleep diary to show their doctor. Excessive sleeping or a continued reluctance to get up could suggest depression or another mental health problem. If your child has sleep problems, make an appointment with their doctor to see what help is available.

Loneliness

What is loneliness?

We all experience feelings of loneliness or isolation from time to time, but when loneliness is severe or lasts a long time, this can negatively affect our mental health.

Being lonely for a long time can lead to a negative spiral: loneliness makes it harder to connect, which leads to people being afraid of social situations, meaning it is harder to find joy in life and escape negative thoughts.

In our Loneliness UK report 2022 we found that loneliness is different for everybody, so there is no one way that we all experience loneliness. Some people can be alone and not feel lonely, while others can be surrounded by people and feel lonely.

Who can experience loneliness?

We found that anyone can experience loneliness, but there are some risk factors that can increase the chances of severe loneliness. These factors include:

Being widowed
Being single
Being unemployed
Living alone
Having a long-term health condition or disability
Living in rented accommodation
Being between 16 and 24 years old
Being a carer
Being from an ethnic minority community
Being LGBTQIA+

How to cope with loneliness

Dealing with loneliness can be difficult, but there are things you can do to cope and prevent some of the negative feelings or mental health problems that come with experiencing loneliness.

We have created help and advice on how to cope with loneliness and improve your mental health. Here are a few of those ideas:

Try to do some enjoyable things that will keep you busy, like a hobby, doing some organisation or another small activity.

Try to do things that stimulate your mind, such as listening to podcasts or starting a new course

Think about doing physical activity – exercise can be overwhelming at times, but even something small and simple like a walk in a park can help

Try to engage with the people you meet in your daily life, such as a delivery person or someone on the street

Try to use social media in a positive way and find digital communities that share your passions

Nature and mental health

Research shows that nature is crucial for our mental and physical health. Our relationship with nature significantly contributes to good mental health and well-being.

Our 2021 report ‘How connecting with nature benefits our mental health’ found that 70% of UK adults agreed being close to nature improves their mood, and 49% said being close to nature helps them to cope with stress.

What do we mean by ‘nature’?

Nature can mean green spaces, like parks or forests, and blue spaces, like rivers or beaches. Nature can also include the trees lining an urban street and indoor or houseplants. It has even been found that watching nature documentaries can improve your mental health.

Connecting with nature in a meaningful way

Evidence shows us that the quality of our relationship and connection with nature is vital to the mental health benefits of being in nature. A strong connection with nature would be a feeling of emotional attachment to our natural surroundings.

Improving people’s relationship with nature comes through simple yet meaningful engagement with nature. Nature is all around us. Try to notice nature wherever you are, in whatever way is meaningful for you.

How can you develop your connection with nature?

Any activity that involves the senses will help develop your connection with nature, or any activities that create feelings of compassion or perceiving beauty when you are in nature. This could be listening closely to birdsong or engaging your sense of touch by touching the bark of the trees on the street whilst on a walk or commuting to work.

We can also connect with nature indoors. You could be intent and present when watering or feeding your houseplants, noticing the feeling of the leaves or the smell of the soil.

Alternatively, you don’t even need to be around plants or nature to develop your connection with the natural world. You could write a poem or short story about a time you were in nature or go through any photographs you have of a picturesque landscape or nature scene.

How does connecting with nature impact mental health?

Research has shown that people with a strong connection with nature are typically happier in life, as nature can generate many happy emotions, including calmness, joy and creativity.

Connecting with nature is also associated with lower levels of poor mental health, including lower depression and anxiety. In fact, our research ‘How connecting with nature benefits our mental health’ found that 44% of people said being close to nature makes them less anxious or worried.

Pets and mental health

A pet can be a great source of comfort and motivation. In many ways, pets can help us to live mentally healthier lives.

How can a pet help my mental health?

Caring for a pet can help our mental health in many ways, including:

increasing your physical activity. Dog owners are likely to take their pets for a walk or run every day. This can be a fun way to fit exercise into your routine

providing companionship. Pets can give you a sense of security and someone to share the day with. Caring for them can help you feel wanted and needed. This can be especially valuable for older people or those who live alone

reducing anxiety. The companionship of a pet can help to ease your anxiety

boosting self-confidence. Pets can be great listeners, offer unconditional love and won’t criticise you. This can help your self-confidence, especially if you feel isolated or misunderstood

helping you meet new people. Dog owners often stop and chat with each other on walks. But other pets can be a way to meet people too: in pet shops, training classes or online groups, for example

adding structure to your day. Feeding, exercising and caring for a pet can help you keep to a daily routine, which can help you feel more grounded and focused. It can give your day purpose and a sense of achievement.

Pets may also help with specific conditions. For example, people with ADHD may benefit from the structure and routine that a pet needs. Managing their pet’s responsibilities and keeping track of time – to feed or walk them on time, for example – may help them in other areas of their lives. Some people with ADHD are hyperactive – especially children – and playing with a pet can be a great way to release excess energy, whether that’s walking a dog or running around with a kitten.

Autistic people can benefit from having a pet. Pets provide the kind of unconditional relationship that can help someone build social skills and confidence. They can provide a sense of calm and reassurance if their owner feels overwhelmed. Autistic children with sensory issues can involve their pets in sensory integration activities to help them get used to how something feels against their skin or how it smells or sounds.

Is having a pet right for me?

Having a pet is a serious commitment and not something to do on a whim. You’ll need to have the time, money and energy for a pet, as well as a calm home environment with routine and consistency. Fostering a pet or helping a friend with theirs can help you see whether having your own is right for you.

When you’re ready to think about getting a pet, consider:

how much outdoor space do you have

how active you are

how much time do you have to spend with your pet

how much money do you have for vet’s bills, insurance, food, toys, etc.? Some charities offer low-cost vet care, but they are limited to certain areas and have financial criteria

What if I can’t have a pet?

If you can’t afford a pet, live somewhere you’re not allowed one, or you’re worried about having times where you’re too unwell to care for a pet, there are other options.

The simplest option may be spending time with friends’ pets, whether that’s walking their dogs, stroking their cats or cuddling their guinea pigs.

They might be glad to have someone to pet sit for them while they’re on holiday. You can also consider signing up as a house-sitter: you look after someone’s home, garden and pets in return for free accommodation.

If you miss having a dog in your life, you could sign up with BorrowMyDoggy. They connect dog owners to local people who would love to walk or play with a dog.

The Cinnamon Trust also needs volunteer dog walkers to help older people or those with a health condition or disability that means they can’t walk their dog as easily anymore. They also need people to foster pets while their owners are in hospital.

Contact a rescue centre near you to see what volunteering opportunities they may have. They may need volunteers to exercise, care for and socialise their pets.

You could consider fostering an animal if you can have a pet on a short-term basis but can’t commit to one long-term. Some shy or scared animals need the peace and quiet of a home while waiting to be adopted.

Stress

What is stress?

Stress is our body’s response to pressure. Many different situations or life events can cause stress. It is often triggered when we experience something new or unexpected that threatens our sense of self or when we feel we have little control over a situation.

We all deal with stress differently. Our ability to cope can depend on our genetics, early life events, personality and social and economic circumstances.

When we encounter stress, our body produces stress hormones that trigger a fight or flight response and activate our immune system. This helps us respond quickly to dangerous situations.

Sometimes, this stress response can be helpful. It can help us push through fear or pain so we can run a marathon or deliver a speech, for example. Our stress hormones usually return to normal quickly once the stressful event is over, and there won’t be any lasting effects.

However, too much stress can cause adverse effects. It can leave us in a permanent stage of fight or flight, leaving us overwhelmed or unable to cope. Long term, this can affect our physical and mental health.

What makes us stressed?

Many things can lead to stress: bereavement, divorce or separation, losing a job or unexpected money problems. Work-related stress can also have a negative impact on your mental health. People affected by work-related stress lose an average of 24 days of work due to ill health.

Even positive life changes, such as moving to a bigger house, gaining a job promotion or going on holiday, can be sources of stress. If you feel stressed in these situations, you may struggle to understand why or be unwilling to share your feelings with others.

What are the signs of stress?

How you might feel:

anxious

afraid

angry or aggressive

sad

irritable

frustrated

depressed

These feelings can sometimes produce physical symptoms, making you feel even worse.

How your body might react:

headaches

nausea

indigestion

digestive problems such as constipation, bloating or diarrhoea

shallow breathing or hyperventilating

sweating

heart palpitations

aches and pains

How you might behave:

withdraw from other people or snap at them

be indecisive or inflexible

be tearful

have problems getting to sleep or staying asleep

experience sexual problems

smoke, drink alcohol or take drugs more than usual

If the stress is long-lasting, you may notice your sleep and memory are affected, you’re eating habits change, or you feel less inclined to exercise.

Some research has also linked long-term stress to gastrointestinal conditions like irritable bowel syndrome (IBS) or stomach ulcers and conditions like cardiovascular disease.

Who is affected by stress?

All of us can probably recognise some of the feelings described above. Some people seem to be more affected by stress than others. For some people, getting out of the door on time each morning can be a very stressful experience, whereas others may be less affected by a great deal of pressure.

Some people are more likely to experience stressful situations than others. For example:

people with a lot of debt or financial insecurity are more likely to be stressed about money

people from minority ethnic groups or who are LGBTQIA+ are more likely to be stressed about prejudice or discrimination

people with disabilities or long-term health conditions are more likely to be stressed about their health or the stigma associated with them

How can you help yourself?

If you’re feeling stressed, there are some things you can try to feel less tense and overwhelmed.

Recognise when stress is a problem

Connecting the physical and emotional signs you’re experiencing to the pressures you face is important. Don’t ignore physical warning signs such as tense muscles, tiredness, headaches or migraines.
Think about what’s causing your stress. Sort them into issues with a practical solution, things that will get better with time and things you can’t do anything about. Take control by taking small steps towards the things you can improve.
Plan to address the things that you can. This might involve setting yourself realistic expectations and prioritising essential commitments. If you feel overwhelmed, ask for help and say no to things you can’t take on.

Think about where you can make changes

Are you taking on too much? Could you hand over some things to someone else? Can you do things in a more leisurely way? You may need to prioritise things and reorganise your life, so you’re not trying to do everything at once.

Build supportive relationships

Find close friends or family who can offer help and practical advice that can support you in managing stress. Joining a club or a course can help to expand your social network and encourage you to do something different. Activities like volunteering can change your perspective and have a beneficial impact on your mood.

Eat healthily

A healthy diet can improve your mood. Getting enough nutrients (including essential vitamins and minerals) and water can help your mental well-being.

Be aware of your smoking and drinking

Cut down or cut out smoking and drinking if you can. They may seem to reduce tension but make problems worse. Alcohol and caffeine can increase feelings of anxiety.

Get some exercise

Physical exercise can help manage the effects of stress by producing endorphins that boost your mood. It can be hard to motivate yourself if you’re stressed, but even a little bit of activity can make a difference. For example, you could aim to walk for 15-20 minutes three times a week.

Take time out

Take time to relax and practice self-care, where you do positive things for yourself. Striking a balance between responsibility to others and responsibility to yourself is vital in reducing stress levels.

Be mindful

Mindfulness meditation can be practised anywhere at any time. Research has suggested it can be helpful for managing and reducing the effect of stress and anxiety.

Get some restful sleep

If you’re having difficulty sleeping, you can try to reduce the amount of caffeine you consume and avoid too much screen time before bed. Write down a to-do list for the next day to help you prioritise, but make sure you put it aside before bed. Read our guide’ How to sleep better’ for more tips on getting a good night’s sleep.

Be kind to yourself

Try to keep things in perspective, and don’t be too hard on yourself. Look for positive things in your life and write down things that make you feel grateful.

Get professional help

If you continue to feel overwhelmed by stress, don’t be afraid to seek professional help. It doesn’t mean you’re a failure. Getting help as soon as possible is important so you can start feeling better.

Talk to your doctor about how you’re feeling. They should be able to advise you on treatment and may refer you for further help. They may suggest talking therapies such as:

Cognitive Behavioural Therapy (CBT) can help reduce stress by changing the ways you think about stressful situations

brief interpersonal counselling, which can give you the chance to talk about what causes you stress and develop coping strategies

mindfulness-based approaches.

If your stress is work-related, our page on work-life balance may help. If you feel comfortable, talk to your manager or HR team about how you’re feeling to see if they can make changes to your workload or hours. You could contact your workplace for confidential support or counselling if your workplace has an Employee Assistance Scheme.

Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.
Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
Stay connected. Reach out to friends or family members who can provide emotional support and practicaTaking the time to look after your mental wellbeing can be a challenge. A powerful way to take positive steps is to write down your intention in a clear, time-specific goal.

Clear, time-specified goals enable us to succeed, as goals can be achieved. Even when goals aren’t achieved, this can be used to think specifically about what was difficult and how to adjust these goals to make it easier to try again.

Try choosing one way to prioritise your mental wellbeing this week. It is best to anchor the intention to a known time or other commitment e.g. ‘after the biology lecture on Tuesday’. Use the phrase “I will do this specific action on this day at this time.” and see how it goes!

Sometimes, the thought of doing anything is just too much. If this describes your situation, don’t punish yourself. The great thing about taking small steps is that it doesn’t matter how small your goal is. You decide what you want to achieve and what is realistic for you to achieve. That way, the completion of any task – no matter how simple it may seem – is recognised as the achievement that it is.

You may find it useful to record how you felt during/after doing things to support your mental wellbeing in pictures or a journal. Doing this means that you can look back when you next feel low and remind yourself of how the activity helped you.

Therapeutic Work

Zemiology and Harms

Causes of Mental Health

Drugs and mental health

Why do people take drugs?

How can recreational drugs affect my mental health?

Getting support

What does dual diagnosis mean?

Stigma and discrimination

Why are people with mental health problems discriminated against?

How do stigma and discrimination affect people with mental health problems?

What can I do about stigma and discrimination?

Challenge stigma

Join our network

I’m being discriminated against – what can I do?

Gambling and mental health

What is problem gambling?

What causes problem gambling?

How can gambling affect my mental health?

Getting help with a gambling problem

Ways, you can help yourself

If you’re affected by someone’s gambling

Debt and mental health

Why and how do people get into debt?

How can mental health problems affect your finances?

How can debt affect your mental health?

Questions to ask yourself if you think you may have a debt problem

How do I get help?

How can I help myself?

Friendship and mental health

Talking to friends about your mental health

How do I tell my friend?

Getting help from people other than friends

How can I support my friend?

I’m supporting a friend, but I’m feeling overwhelmed

Body image

What is body image?

How does body image affect your mental health?

Eating disorders and body dysmorphic disorder

Who experiences body image concerns?

What causes body image concerns?

Housing and mental health

How can housing problems affect my mental health?

Stress, anxiety and depression

Sleep problems

Physical health problems

Relationship difficulties

What can I do about housing problems?

Finding suitable housing if you have a mental health problem

Supported housing

Shared Lives

Therapeutic communities

Crisis houses

Physical activity and mental health

How active do I need to be?

Things to consider before getting started

I take regular medication

My medication and/or mental health condition makes me feel tired and lethargic

I have/am recovering from an eating disorder

I have anxiety or experience panic attacks

Autism and mental health

What is autism?

Autism and mental health

Getting help with your mental health

Ways you can look after yourself

Alcohol and mental health

How alcohol affects your brain

How alcohol affects your body

Alcohol and depression

Alcohol and anxiety

Alcohol and psychosis

Alcohol, suicide and self-harm

Getting help if you’re worried about your drinking

Getting support

Ways to help yourself

Trauma

What is trauma?

How might trauma affect me?

The long-term effects of trauma

Getting support