Feel a little better, one small habit at a time

Small, practical things that tend to help you feel better, with simple tools and a clear list of who to talk to if it is more than a rough patch.

The plan, in 5 steps

  1. 1Slow your breathing
  2. 2Get outside
  3. 3Take proper breaks
  4. 4Give worries a time slot
  5. 5Notice how you are doing

Step by step

Pick one to start

You do not need all of these. Choose the one that feels easiest this week and see how it goes.

  1. Slow your breathing

    Breathe in for four, hold for four, out for four, hold for four. A couple of minutes can take the edge off a stressful moment.

    Open the box breathing timer

  2. Get outside

    Daylight and a bit of green space help mood and sleep. This adds up your outdoor minutes across the week.

    Open the outdoor minutes

  3. Take proper breaks

    Short breaks away from a screen help concentration and mood. This plans them around your working day.

    Open the work break planner

  4. Give worries a time slot

    Setting aside 15 minutes a day for worries, and parking them until then, is a technique used in NHS talking therapies.

    Open the worry time

  5. Notice how you are doing

    A quick weekly check in. Spotting a downward trend early makes it easier to do something about it.

    Open the weekly wellbeing check in

What helps

Five steps to mental wellbeing

NHS Every Mind Matters suggests five things that are good for most of us. They are simple, and none of them needs to be done perfectly.

  • Connect with other people. A call, a coffee or a walk with someone.
  • Be physically active. Any movement counts, and outdoors is a bonus.
  • Learn something new. A recipe, a song or a bit of DIY.
  • Give to others. A kind word or some volunteering helps both sides.
  • Pay attention to the present moment. Noticing your thoughts, your body and the world around you.

Sleep, caffeine and alcohol play a big part too. If your sleep is all over the place, the sleep tools are a good place to start.

More support

When it is more than a rough patch

If you have felt low, anxious or not yourself for more than a couple of weeks, it is worth talking to someone. In England you can refer yourself to NHS Talking Therapies without seeing a GP first. Your GP is always a good place to start too.

Samaritans

Free, any time, day or night: call 116 123. You do not have to be suicidal to call.

Shout

Prefer to text? Text SHOUT to 85258 for free, any time.

NHS 111

For urgent mental health help, call 111 and choose the mental health option.

If you or someone else is in immediate danger, call 999 or go to A&E.

Questions

Common questions

Does box breathing actually work?

Slow breathing can help your body calm down in a stressful moment. It is not a treatment for anxiety on its own, but it is a useful tool to have, and it is free.

How much time outside helps?

Studies suggest around two hours a week in nature is linked with better wellbeing, spread out however you like. Even a short walk at lunchtime counts.

What is worry time?

You choose a 15 minute slot each day to think about worries. When a worry pops up at other times, you jot it down and save it for then. Many people find the worries feel smaller by the time they get to them.

Can I refer myself for talking therapy?

In England, yes. Search for NHS Talking Therapies on the NHS website and you can refer yourself online. In Scotland, Wales and Northern Ireland, your GP can refer you.

What if I am worried about someone else?

Ask them how they are, and listen. If you think they are at risk, stay with them and call 999, or help them call Samaritans or NHS 111.

Sources

Last checked 21 October 2026. Every calculator on this page links to its own sources too. More in Wellbeing and focus.

You are not on your own

If you have felt low or anxious for a couple of weeks or more, talk to your GP or refer yourself to NHS Talking Therapies. If you are struggling to cope right now, call Samaritans on 116 123.

Other goals

Got a different goal?