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Your Mind Plan
Answer the 5 questions in this interactive quiz to get top tips and advice for you
1. How is your mood?
2. How well do you sleep?
3. How anxious or on edge do you feel?
4. How stressed do you feel?
5. Have you been worrying about anything?
Your Mind Plan
6 simple ideas to maintain your mental wellbeing
Based on your answers, it looks like you're doing well. These ideas can help you stay on top of your mental health.
Reframe unhelpful thoughts
Check out our short video to get some practical tips on how to challenge unhelpful thoughts and help improve your mood.
Relax your muscles and mind
Sometimes we can be so tense that we do not even remember what being relaxed feels like. This exercise teaches you to recognise when you are starting to get tense and how to relax.
Focus on your breathing
Take a deep breath in and a long exhale out – feels good, doesn't it? Now try our mindful breathing exercise video. It can help you feel more calm and present.
Get the Couch to 5K app
When you do physical activity regularly, you can feel a sense of achievement and boost your mood. Couch to 5K gets absolute beginners off the couch and running in just 9 weeks. Grab your trainers and follow the step-by-step instructions.
Top sleep tips
Get simple tips for improving how you sleep with our video.
Reframe unhelpful thoughts
Check out our short video to get some practical tips on how to challenge unhelpful thoughts and help improve your mood.
Make time to socialise
Social contact is good for your mental health – even if you do not feel like engaging with other people when you are low or anxious. This video will show you ways to build more social connection into your life.
Focus on quality time
Plan to spend quality time with your family or friends each week. If you live with other people, switch off the TV and spend some time together – and if not, make plans to meet up.
Watch our healthy lifestyle video
Being active, enjoying the outdoors and eating a balanced diet all affect how we feel. Watch our healthy living video for tips.
Stay healthy
It's important to remember that our physical health affects our mental health. Physical activity, reducing alcohol and tobacco, and maintaining a healthy, balanced diet can all affect how we feel.
Try a new hobby or learn a new skill
Setting goals and learning new skills can be a great way to meet people, build your self-esteem and feel a sense of achievement.
Tackle your worries
If your worries seem out of control, try setting aside some "worry time" (up to 20 minutes) to write things down and try to find solutions. This can help you worry less throughout the day. When an anxious thought comes up, think "I will set that aside for my worry time".
How to maintain your mental health
Find out more things you can do to maintain you mental health and wellbeing
More support for you
Personal life and relationships
You told us you're experiencing challenges related to your personal life and relationships. When we experience difficulties or changes – whether it's with relationship difficulties, the loss of a loved one, or feeling lonely – it can affect our mental health in many ways.
There's lots of support and information out there that can help.
Money, work or housing
You told us you're experiencing challenges that are to do with money, work or housing. All of these things can have a real impact on how you feel and your mental wellbeing. There's lots of support available.
Life changes
You told us you're experiencing some changes in your life. Change is to be expected, but sometimes we face a big or sudden change that's harder to deal with - whether it's moving home, going to university or having a baby.
Even if the change is expected and positive, we can still struggle with the effects.
Health issues
You told us you're experiencing health issues.
A long-term, life-limiting or life-treatening illness can make us feel sad, worried or angry.
There's lots of sources of information and support out there.
Traumatic events
You told us you have witnessed or experienced a traumatic event. Some experiences or events can be devasting when they happen, but can also continue to have effects that last a long time.
Witnesses to traumatic events can also be strongly affected by them. You may feel sad, confused, afraid or angry, and may also feel guilty, ashamed or numb.
There's lots of information and support out there.
Smoking, alcohol or addiction
You told us you're experiencing challenges with smoking, alcohol or addiction. Smoking, drug use, alcohol misuse and gambling can contribute to poor mental health.
There are lots of sources of support and information that can help if you smoke, gamble or misuse drugs or alcohol.