By Chioma Ukah for Heartmenders Magazine | Contributor, Europe

When we talk about mental health, we often focus on the big things: therapy, medication, diagnosis, and professional support.

All of these are important and can make a significant difference.

However, there are also many small, everyday actions that can support our mental wellbeing, particularly during difficult periods. These simple habits may not solve every problem, but they can help us cope, stay connected and look after ourselves when life feels challenging.

PHOTO CREDIT: HARVARD HEALTH

1. You don’t have to wait until you’re struggling badly to reach out

One of the biggest misconceptions about asking for help is that things have to become unbearable first.

They don’t.

You can talk to someone because you have noticed that you’re not quite yourself. You might be sleeping differently, withdrawing from people, feeling unusually irritable or simply finding everyday life harder than usual.

You don’t need to have the perfect words.

Sometimes, “I’m not feeling like myself lately” is enough to start the conversation.

2. Getting outside can make a difference

When we’re struggling mentally, staying indoors and withdrawing can feel easier.

But even a short walk, sitting in a garden, or spending a few minutes outside can help break up the day.

You don’t have to run five miles.

Sometimes the goal is simply to put your shoes on and step outside.

Small actions still count.

3. Eat something and drink some water

When your mind is overwhelmed, basic self-care can easily disappear.

You may forget to eat, drink very little, or rely on whatever is easiest.

Your brain and body still need fuel.

You don’t need a perfect diet. Start with something simple and regular.

A glass of water and a meal may sound insignificant, but looking after your physical needs is part of looking after your mental health.

ANYONE CAN HAVE A MENTAL HEALTH CHALLENGE. TAKE GOOD CARE OF YOURSELF. PHOTO CREDIT: HEALTH SERVICES LOS ANGELES COUNTY

4. Rest is not laziness

Some people feel guilty when they aren’t being productive.

But human beings aren’t machines.

Rest, sleep, and quiet time are not wasted time.

If your mind has been working overtime, giving yourself permission to slow down can be restorative.

And remember: resting is not always the same as sleeping. Sometimes your mind needs a break from constant stimulation too.

5. Stay connected—even if you don’t feel like talking

Isolation can make difficult emotions feel even heavier.

You don’t necessarily need a long conversation.

Send someone a message.

Sit with a friend.

Make a phone call.

Have a cup of tea with someone.

You can even say, “I don’t really want to talk about what’s happening, but I’d like some company.”

Connection doesn’t always require conversation.

6. Give yourself something small to look forward to

When life feels overwhelming, thinking too far ahead can be exhausting.

Instead, create small moments to anticipate.

A favorite meal.

A walk.

Your favorite television program.

Meeting someone you enjoy being around.

Listening to music.

It doesn’t have to be expensive or impressive.

Sometimes having one small thing to look forward to can help make a difficult day feel more manageable.

Looking forward to something, however small, can remind us that difficult moments are temporary.

7. Stop comparing your recovery with someone else’s

This is an important one.

Someone else’s progress is not a timetable for yours.

Some people recover quickly. Others take much longer.

Some days you may feel that you’re moving forward, and other days you may feel as though you’ve gone backward.

That doesn’t necessarily mean you’ve failed.

Mental health recovery isn’t always a straight line.

8. Talk to yourself with the same kindness you’d offer someone else

Imagine a friend told you they were struggling.

Would you tell them they were useless, weak, or failing?

Probably not.

So why do we sometimes speak to ourselves that way?

Notice your internal dialogue.

Try replacing “I’m failing” with “I’m having a difficult time.”

Replace “I should be coping better” with “I’m doing what I can today.”

Kindness towards yourself isn’t making excuses.

It’s giving yourself room to recover.

9. You are allowed to have a bad day

Not every difficult day needs to become a crisis.

Sometimes you simply have a difficult day.

You may feel low, frustrated, tired, or overwhelmed.

Acknowledge it without judging yourself.

Ask:

“What do I need today?”

The answer might be rest, company, food, fresh air, professional support—or simply a little less pressure.

10. Small steps are still progress

Perhaps the most important thing to remember is that progress doesn’t always look dramatic.

Getting out of bed can be progress.

Taking a shower can be progress.

Answering a message can be progress.

Making an appointment can be progress.

Asking for help can be progress.

And sometimes, simply getting through the day is more than enough.

Finally…

Please don’t feel that you have to manage everything alone.

If your mental health is affecting your ability to function, your relationships, your safety, or your everyday life, reaching out to a qualified healthcare professional is important.

And if you ever feel that you may harm yourself or that you are not safe, seek urgent professional help rather than trying to manage the situation alone.

Mental health care is not only about what we do when things reach crisis point.

Often, it is about recognizing the small signs that we need support, taking simple steps to look after ourselves and reaching out before things become overwhelming.

None of us gets it right all the time, and there is no perfect way to look after our mental health.

Be patient with yourself. Progress is rarely as dramatic as we expect, but it is still progress.

You matter, even on the days when you do not feel like yourself.

And remember:

Small steps still count.

Chioma Ukah, RMN, CPN, is a UK-registered Mental Health Nurse, Community Psychiatric Nurse, author, nurse educator, nurse leader, and mentor with over 15 years of experience working across healthcare and supporting people living with mental health challenges. She is passionate about mental health education, compassionate care, and empowering people to understand that small, practical steps can make a meaningful difference to their wellbeing. Through her clinical practice, teaching, and writing, Chioma shares real-world insights that encourage people to prioritize their mental health, seek support when needed, and approach themselves with greater compassion and understanding.

Disclaimer

The views expressed in this article are those of the author and are provided for general educational and informational purposes only. They are not intended to replace individual medical, psychological, or mental health advice. If you are concerned about your mental health, please seek advice from a qualified healthcare professional.