Small, realistic routines can support mental well-being, but self-care is not a substitute for professional help when it is needed. You can start with one manageable step—such as a short walk, a regular meal, or contacting someone you trust—and adjust it to what works for you.
What does mental health include?
Mental health is part of overall health. It includes emotional, psychological, and social well-being—not only whether someone has a mental illness. As the National Institute of Mental Health (NIMH) puts it, “Mental health includes emotional, psychological, and social well-being.”
More than one billion people worldwide live with a mental health condition, according to the World Health Organization (WHO) in 2026. That global figure is context, not a measure of any one person’s likelihood of becoming unwell.
How can I take care of my mental health?
There is no single routine that works for everyone. NIMH notes that finding helpful self-care can take trial and error. Choose an option that feels realistic; small actions can add up.
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- Move regularly. Try a walk or another form of movement that suits your ability and circumstances. Short periods can count toward being more active.
- Keep basic routines where you can. Aim for regular meals, enough fluids, and a sleep routine that gives you an opportunity to rest.
- Make space for a calming or enjoyable activity. This might be slow breathing, meditation, or a low-stress hobby you like.
- Reduce overload. Pick a manageable priority, set a realistic time target, and say no when you have taken on too much.
- Notice how you are thinking. Gratitude or examining an unhelpful thought may help you respond to it differently; neither needs to mean denying a real difficulty.
- Stay connected. Reach out to someone supportive, even if you only want to talk briefly.
These are options for supporting well-being, not a guaranteed treatment plan. NIMH’s self-care guidance has more examples.
How can I recognize stress?
WHO defines stress as “a state of worry or mental tension caused by a difficult situation.” Stress is a natural response and can help a person respond to challenges, but too much or ongoing stress may affect physical and mental well-being. It can affect thoughts, feelings, the body, sleep, and behavior. See WHO’s overview of stress.
Possible signs include feeling overwhelmed, worrying, difficulty concentrating or making decisions, irritability, changes in sleep or eating, avoiding people or places, muscle tension, or stomach problems. These signs can have different causes and are not a diagnosis. The NHS lists examples and practical suggestions in Get help with stress.
Try one practical response
You might talk with someone you trust, plan ahead for a difficult task, break it into manageable steps, or try a breathing exercise. If stress is difficult to cope with, WHO recommends seeking help from a trusted health-care provider or another trusted person in your community. NHS service routes and eligibility are specific to the U.K.
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Can structured self-help be useful?
Self-help can mean more than trying general wellness habits: psychological self-help interventions may use printed, video, or digital materials, either with brief support or without it. WHO’s psychological self-help information describes these formats and discusses Step-by-Step and Doing What Matters in Times of Stress. WHO reports that both have demonstrated effectiveness in multiple randomized controlled trials; that does not guarantee the same result for every person or every way of using them.
WHO’s 2026 publication describes tested delivery with brief support from a trained and supervised non-specialist helper. That specific delivery format should not be taken as a promise about unsupported use. When choosing a resource, consider whether you prefer print or digital access, whether guidance would help, and whether its language and format are accessible to you.
If you would like a printed resource, WHO offers Doing What Matters in Times of Stress: An Illustrated Guide. WHO’s publication catalog also provides a print-copy ordering route for its 2026 psychological self-help manual at the publication catalog. These are optional resources, not replacements for assessment or treatment when those are needed.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When should I seek professional help?
You do not have to manage distress alone or wait for it to reach a particular threshold before asking for help. NIMH advises seeking professional help for severe or distressing symptoms lasting two weeks or more; this is a general signal, not a waiting period. Seek help sooner if symptoms are worsening or you are concerned.
Examples NIMH gives include difficulty sleeping, appetite or weight changes, trouble concentrating, loss of interest, difficulty completing usual tasks, and persistent irritability or restlessness. Its guide also identifies hopelessness, low energy, and changes in sex drive among symptoms that may warrant professional help. These examples do not establish a diagnosis. A primary-care provider can be a starting point for finding a qualified mental health professional. See NIMH’s guide to deciding whether you need help.
If there is immediate danger
Suicidal thoughts or urges to self-harm call for immediate support. In the United States, call or text 988 for the Suicide & Crisis Lifeline; in a life-threatening emergency, call 911. These contacts are U.S.-specific. If you are elsewhere, contact your local crisis line or emergency services.
How can I support someone else?
Listen without rushing to fix the problem, ask what kind of support would help, and encourage the person to contact a health-care provider if they are struggling. You can offer to help with a practical next step, such as making a call or finding a service. If they may be in immediate danger, seek local emergency or crisis support rather than trying to handle the situation alone.
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