5 steps to better mental wellbeing

2 min read · 6 steps · Updated 3 October 2026

Mental wellbeing is more than the absence of illness. It is feeling reasonably good about yourself and being able to cope with ordinary life. The five steps below are the UK National Health Service's summary of what the evidence says helps most people. They are habits, not a cure, and they add up slowly.

This is general information, not medical advice. If you feel low or anxious for more than two weeks, or cannot cope, speak to a doctor.

Step by step

1. Connect with other people

   Good relationships give a sense of belonging and someone to share things with. Take time each day to be with family, arrange to meet a friend, have lunch with a colleague, call instead of texting. Use video calls for people who live far away, but do not rely on social media alone for your relationships.

   Done

2. Be physically active

   Activity changes the chemistry of the brain in a way that lifts mood, and it builds self-esteem. You do not have to spend hours in a gym. Find something you enjoy and can keep doing: walking, cycling, swimming, dancing, a team sport.

   Done

3. Learn new skills

   Learning builds confidence and a sense of purpose. Try a new recipe, fix something at home, take on a new task at work, start a language or an instrument. It does not have to lead to a certificate or an exam.

   Done

4. Give to others

   Acts of giving and kindness create positive feelings and connect you with people. Say thank you, ask someone how they are and really listen, help a neighbour, or volunteer.

   Done

5. Pay attention to the present moment

   Noticing your thoughts, feelings, body and surroundings as they are now is called mindfulness. It helps you enjoy things more and react less automatically. Start with a few minutes of slow breathing, or one walk without headphones.

   Done

6. Start with one

   Choose the step that is weakest in your life at the moment and plan one concrete action for this week, with a day and a time. Add the next when the first has become normal.

   Done

Good to know

The steps support each other: a sports club covers connecting and being active, volunteering covers giving and connecting, a class covers learning and connecting.

These habits do not replace treatment. If you have felt low, anxious or exhausted for more than two weeks, see a doctor.

Practical guides for each step: a breathing exercise to calm down, feeling lonely? 8 things that help, how to build a habit that actually sticks and how to read more books.

If you are in immediate danger or thinking of harming yourself, call the emergency number now (112 in the EU). In Germany the Telefonseelsorge is free and open around the clock on 0800 111 0 111.

In short: Connect with people, be active, learn something new, give to others, pay attention to the present. Start with one concrete action this week.