Summary
Looking after your physical and mental wellbeing means taking care of both your body and your mind. The two are closely connected, and changes in one can affect the other. For example, poor sleep can make it harder to concentrate, manage emotions or cope with stress, while feeling worried or low can affect your appetite, energy levels and motivation to look after yourself. When life becomes busy or difficult, it can be easy to put your own needs aside, skip meals, spend less time moving your body or miss out on activities that usually help you feel good. Looking after yourself does not mean feeling happy all the time or following a perfect routine. It means recognising what you need, finding ways to support yourself and making small, realistic changes that help you feel physically and emotionally well.
Physical wellbeing includes getting enough sleep, eating regularly, drinking enough water, staying active, maintaining personal hygiene and attending to your health needs. Mental wellbeing includes recognising and managing emotions, maintaining relationships, having time to rest, finding enjoyable activities and knowing when to ask for support. These areas often work together. Moving your body may help you manage stress, eating regularly can support your energy and concentration, and getting enough rest can make everyday challenges feel more manageable. Equally, spending time with people you trust, doing something creative or taking a break from responsibilities can help you feel calmer and more able to look after your physical health.
Wellbeing is not simply about avoiding illness or being able to cope with every challenge independently. It also involves feeling that your life has meaning, having opportunities to enjoy yourself, feeling connected to others and being able to respond to difficulties in ways that work for you. This may include developing interests, working towards personal goals, spending time in environments where you feel comfortable, maintaining relationships that matter to you and allowing yourself to experience a range of emotions. You do not need to feel positive every day or have everything organised to be doing well. Sometimes, keeping well means recognising that something is difficult and permitting yourself to take things one step at a time.
It can be helpful to think about wellbeing as something that changes over time rather than a fixed state you either achieve or lose. What supports you during one period of life may not be as helpful during another. For example, you may usually enjoy socialising but find that you need more quiet time during a stressful period, or you may find that a routine that worked well previously becomes difficult when your responsibilities change. Being flexible and responding to your changing circumstances can help you avoid putting unnecessary pressure on yourself. Rather than comparing your wellbeing with someone else’s or expecting yourself to function in the same way every day, focus on understanding your own needs and identifying what is realistic for you.
There may also be times when you find it difficult to recognise what you need or know where to begin. You might feel overwhelmed without knowing why, notice that everyday tasks are becoming harder or find yourself withdrawing from activities and people. These changes can be useful signs that something may need attention, rather than reasons to criticise yourself. Taking a step back to consider what has changed, what is contributing to how you feel and what support might be available can help you make sense of your experiences. You do not need to wait until you reach a crisis point before talking to someone or making changes.
Keeping well will look different for everyone, and there is no perfect routine or single approach that works for all people. Your health, circumstances, personal preferences, cultural background, environment and access to resources can all influence what feels achievable. Some people may find structure reassuring, while others need flexibility; some may benefit from spending time with others, while others need more opportunities for solitude. The aim is not to follow a strict set of rules but to develop an understanding of what helps you feel supported and what makes life more difficult. By recognising your needs, allowing yourself time to recover from challenges and accessing support when necessary, you can develop a more sustainable approach to looking after yourself and maintaining your wellbeing over time.
How to help myself
Looking after your mind and body starts with noticing how you are feeling and identifying what might help you. Try checking in with yourself throughout the day by asking questions such as, “How am I feeling physically?”, “What emotions am I experiencing?”, “Have I eaten or had anything to drink?”, and “Do I need rest, movement, company or some time alone?” You might notice that you become irritable when you are hungry, feel more anxious after a poor night’s sleep or struggle to concentrate when you have been sitting still for a long time. Recognising these patterns can help you understand what your body and mind need. You could use a journal, notes on your phone or a simple mood tracker to record how you are feeling and identify what helps. There is no need to monitor everything or judge yourself for having difficult days; the aim is to develop a better understanding of yourself.
Sleep is an important part of physical and mental wellbeing. It helps your body recover and supports memory, concentration, energy and emotional regulation. Try to develop a sleep routine that works for you, such as going to bed and waking up at reasonably consistent times, allowing yourself time to wind down and making your bedroom as comfortable as possible. You may find it helpful to reduce stimulating activities before bed, dim the lights, listen to calming music or read something relaxing. Caffeine, late-night screen use, stress and irregular routines can affect sleep for some people, although everyone’s needs and circumstances are different. If you cannot sleep, try not to become frustrated with yourself or feel that you have failed. Instead, focus on resting and finding a routine that is manageable. If sleep problems continue or significantly affect your daily life, consider speaking to a healthcare professional.
Eating regularly and drinking enough water can help maintain your energy, concentration and mood. Try to eat a variety of foods that provide the nutrients your body needs, including carbohydrates for energy, protein, fruit and vegetables, and sources of healthy fats. You do not need to eat perfectly or follow a restrictive diet to look after yourself. Eating well should be about nourishing your body rather than feeling guilty about particular foods. If you find it difficult to remember meals, have a busy routine or struggle with appetite, it may help to keep easy-to-prepare foods available, use reminders or plan meals and snacks in advance. Drinking water regularly throughout the day can also help you stay hydrated. If food, body image or eating habits are causing distress, or you find it difficult to eat enough, seek support rather than trying to manage this alone.
Moving your body can support both physical and mental wellbeing. Physical activity can improve strength, stamina and sleep, and may help reduce stress, release tension and improve mood. Exercise does not have to mean going to the gym, running long distances or following a strict workout plan. Walking, dancing, swimming, cycling, stretching, gardening, playing a sport or moving around while listening to music can all be ways of being active. Choose activities that you enjoy and that are suitable for your health, mobility and circumstances. If you are not used to being active, start with something small, such as a short walk or a few minutes of stretching, and build up gradually if you feel comfortable. Rest is also important, and you do not need to push yourself when you are unwell, exhausted or in pain. If you have a health condition or are unsure what activity is suitable for you, a healthcare professional can help you identify safe options.
Keeping well also involves looking after your emotional needs. Everyone experiences stress, sadness, anger, disappointment and worry at times, and having difficult emotions does not mean that you are doing something wrong. Try to notice what you are feeling without immediately judging or suppressing it. You might find it helpful to talk to someone you trust, write down your thoughts, spend time outdoors, listen to music, practise slow breathing or take a break from whatever is making you feel overwhelmed. You do not have to solve every problem immediately. Sometimes, acknowledging how you feel and allowing yourself time to recover is enough for the moment. If you are feeling overwhelmed, try breaking tasks into smaller steps and focusing on what you can manage now rather than everything you need to do. Make space for enjoyable activities and relaxation, even when you have responsibilities. Rest is a basic need, not something you must earn by being productive.
Relationships and social connections can also play an important role in wellbeing. Spending time with people who make you feel safe, respected and understood can help you feel connected and supported. This might mean meeting a friend, spending time with family, joining a club, taking part in a group activity or simply sending someone a message. At the same time, it is okay to need time alone, set boundaries or take a break from social situations that leave you feeling drained. Try to notice which relationships support your wellbeing and which situations may be causing you stress. If you are struggling, consider telling someone what you need rather than expecting yourself to cope alone. You might ask for practical help, company, someone to listen or some space to rest.
Having a routine can make it easier to meet your physical and emotional needs, particularly when life feels unpredictable. You could build a flexible daily routine around meals, sleep, personal care, responsibilities, movement, enjoyable activities and rest. Writing down a few priorities for the day may help you feel more organised without putting too much pressure on yourself. Try to keep your expectations realistic and allow your routine to change when necessary. If you miss a planned activity or have a difficult day, you have not ruined your progress. You can simply return to your routine when you feel ready. It can also help to identify small activities that make you feel better and keep a list of them for days when motivation is low. These might include having a shower, changing into comfortable clothes, opening a window, going outside briefly, preparing a simple meal or contacting someone you trust.
It is also important to look after your health by attending appointments, taking prescribed medication as directed and seeking medical advice when something does not feel right. Avoid relying on alcohol, nicotine or other substances to manage stress, sleep or difficult emotions, as these can affect your physical health and may make problems harder to manage over time. If you find yourself using something to cope, try to approach yourself with curiosity rather than shame and consider speaking to a healthcare professional about additional support. Keeping well is not about having complete control over your health or never experiencing difficulties. It is about responding to your needs with care and taking steps towards feeling better when you can.
How to help a loved one
Supporting someone to look after their mind and body begins with showing interest in how they are feeling and listening without judgement. People may find it difficult to talk about their wellbeing, particularly if they are worried about being a burden, feel embarrassed or believe they should be able to manage everything themselves. Rather than immediately offering advice or trying to fix the problem, give them space to explain what is happening and ask what would be helpful. You could ask whether they would like someone to listen, practical support or help thinking through possible next steps. Avoid dismissing their feelings or comparing their experiences with your own. Even if a difficulty seems small from the outside, it may feel significant to the person experiencing it.
You can also help by encouraging healthy routines without making the person feel pressured or criticised. You might offer to prepare a meal together, go for a walk, do an enjoyable activity, attend an appointment with them or help them plan manageable tasks. If they are struggling with sleep, eating, personal care or motivation, try to understand what is making these things difficult. Someone experiencing low mood may not have the energy to complete tasks that previously felt easy, while someone feeling anxious may find it difficult to leave the house or take part in activities. Offering a small, practical option can feel more manageable than telling someone to change their whole routine. For example, suggesting a short walk together may be more helpful than insisting they exercise regularly. Give encouragement while respecting their choices, boundaries and pace.
It can be helpful to spend time with a loved one without making every interaction about their difficulties. Shared activities, humour, familiar routines and ordinary conversations can provide connection and reassurance. You could watch a film, listen to music, cook, play a game or simply sit together. If they need time alone, try not to interpret this automatically as rejection. Equally, if they seem isolated, gently let them know that you are available and continue offering opportunities to connect. Avoid making assumptions about what they need; ask them directly and remember that their preferences may change from day to day.
If you are concerned about someone’s physical or mental health, encourage them to seek appropriate support and offer to help them access it. This might involve helping them arrange a GP appointment, accompanying them to an appointment if they wish, supporting them to contact a counsellor or helping them find reliable information. If their symptoms are persistent, getting worse or interfering with daily life, professional advice may be particularly helpful. If they are experiencing significant physical symptoms, do not assume these are caused by stress or anxiety. Encourage them to seek medical advice so that their needs can be assessed appropriately.
If you are a parent or guardian supporting a young person, try to model balanced self-care and create an environment where talking about feelings and physical health is normal. Encourage regular meals, sleep, enjoyable activities and time to relax, while recognising that young people need different levels of support as they develop independence. Rather than focusing only on achievements, appearance, exercise or productivity, recognise the importance of rest, emotional expression and asking for help. Avoid using guilt or criticism when a young person is struggling with routines. Work together to identify what might make everyday tasks easier and offer choices wherever possible. If a young person has additional needs, physical health difficulties or neurodivergence, adapt your support to their preferences and circumstances.
Supporting someone else can be emotionally demanding, particularly if you are worried about them or feel responsible for their wellbeing. Remember that you cannot control another person’s choices or solve every difficulty for them. It is okay to set boundaries, make time for your own needs and seek support if you are finding the situation difficult. If you are a parent or guardian, friend or partner, you can provide care and encouragement while recognising that you also need rest, connection and support. Looking after yourself is not selfish; it can help you remain better able to support someone else.
Myth Buster
Myth: Looking after your mental wellbeing is separate from looking after your physical health
Truth: Mind and body are closely connected. Sleep, nutrition, movement and physical health can affect mood and concentration, while stress and emotional difficulties can affect appetite, energy, sleep and motivation
Myth: You should be able to look after yourself without needing help
Truth: Everyone needs support at times. Talking to someone you trust or seeking professional advice can be an important part of looking after yourself, not a sign of weakness.
Myth: Keeping well means being happy and positive all the time
Truth: Everyone experiences difficult emotions, and being well does not mean never feeling sad, anxious, angry or overwhelmed. Wellbeing involves recognising your feelings and finding ways to manage them, including asking for support when needed.
Myth: You have to exercise intensely to improve your physical health
Truth: Movement can take many forms, and activities such as walking, dancing, stretching, swimming or gardening can all support wellbeing. The most helpful activity is one that suits your needs, abilities and circumstances.
Myth: Eating well means following a strict diet and avoiding foods you enjoy
Truth: Eating well is about nourishing your body and having a balanced approach to food. You do not need to eat perfectly, and feeling guilty or restricting foods unnecessarily can make your relationship with eating more difficult.
Myth: Resting is lazy, and you should be productive whenever possible
Truth: Rest is essential for physical recovery, concentration and emotional wellbeing. Taking breaks and allowing yourself time to recover can help you manage responsibilities more sustainably.
Myth: If someone looks well, they must be feeling well
Truth: Physical and emotional difficulties are not always visible. Someone may appear to be coping while experiencing stress, anxiety, low mood, exhaustion or health concerns. It is important not to make assumptions about how someone is feeling.
Myth: Small changes will not make a difference
Truth: Small, realistic steps can help build routines and support wellbeing over time. You do not need to change everything at once, and progress may look different from day to day.
Myth: You should wait until you are really struggling before asking for help
Truth: You can seek support whenever you need it. Talking to someone early may help you understand what is happening, explore practical options and prevent difficulties from becoming harder to manage.
Support
There are different ways to access support for your physical and mental wellbeing, depending on what you are experiencing. Friends, family members, parents/guardians, teachers, trusted colleagues and other supportive people may be able to listen and help you work out what you need. You do not have to share everything with one person, and it is okay to choose someone you feel comfortable speaking to. If you are unsure how to start a conversation, you could explain that you have not been feeling like yourself, describe what has changed or simply say that you need someone to listen.
Your GP can provide advice about physical symptoms, sleep difficulties, changes in appetite, persistent tiredness, low mood, anxiety and other concerns affecting your daily life. They can help assess what may be contributing to your difficulties and discuss appropriate treatment or further support. If your wellbeing is affected by work, school, relationships, caring responsibilities or financial pressures, you may also be able to access support through your workplace, education setting, local community services or relevant advice organisations. If you are already receiving support for a health condition, speak to your healthcare team about any changes or difficulties you are experiencing.
If you are finding it difficult to manage stress, anxiety, low mood or other emotional challenges, psychological support or counselling may help you understand your experiences and develop ways of coping. You do not need to wait until things feel unbearable before seeking help. If a difficulty is affecting your sleep, eating, relationships, concentration or ability to manage everyday activities, it is reasonable to ask for support. If you are worried about a physical symptom, seek medical advice rather than assuming it is related to stress.
If you are experiencing a mental health crisis or feel unable to keep yourself safe, seek urgent help. In England, you can call NHS 111 and select the mental health option (option 2) for urgent mental health support. If you or someone else is in immediate danger or needs emergency medical assistance, call 999 or go to A&E. You do not need to manage a crisis on your own.
Therapy interventions
Different types of therapy and psychological support can help people look after their mental and physical wellbeing. The most appropriate support will depend on the individual’s needs, experiences and difficulties. Cognitive Behavioural Therapy (CBT) can help people understand the connections between their thoughts, feelings, physical sensations and behaviours. For example, someone experiencing stress may notice that they frequently think they cannot cope, feel overwhelmed and struggle to sleep. CBT can help them recognise these patterns, consider alternative ways of thinking and develop practical strategies for managing difficult situations. It may also help people identify habits that affect their wellbeing, such as avoiding activities when feeling low or becoming caught in cycles of worry.
Mindfulness-based approaches can help people become more aware of their thoughts, emotions and physical sensations without immediately judging them or feeling that they need to change them. This may involve guided breathing, grounding exercises, gentle movement or paying attention to the present moment. For example, someone who feels overwhelmed by daily responsibilities may learn to pause, notice signs of stress and take a short break before continuing with a task. These approaches can help some people manage stress and develop a more compassionate relationship with themselves, although they may not be suitable or helpful for everyone in every situation.
Behavioural activation can support people who are experiencing low mood, reduced motivation or withdrawal from activities they previously enjoyed. It involves identifying meaningful or enjoyable activities and gradually building them into everyday life, even when motivation is low. For example, someone who has stopped seeing friends, going outside or engaging in hobbies may work with a therapist to plan small, manageable activities throughout the week. This could begin with a short walk, preparing a meal or contacting a friend. The aim is to help people reconnect with activities that provide enjoyment, achievement or a sense of connection, rather than waiting until they feel motivated to begin.
Stress management and relaxation techniques can help people recognise and respond to the physical and emotional effects of stress. These may include slow breathing, progressive muscle relaxation, guided imagery, grounding exercises and identifying situations that contribute to feeling overwhelmed. For example, someone who experiences tension, headaches or difficulty switching off after a busy day may learn to recognise early signs of stress and practise relaxation as part of their routine. Therapy may also help them explore practical changes, such as setting boundaries, breaking tasks into smaller steps, managing competing responsibilities and making time for rest.
Compassion-focused approaches can help people who experience high levels of self-criticism, shame or pressure to meet unrealistic expectations. They encourage people to recognise how they speak to themselves and develop a kinder, more balanced response to mistakes and difficulties. For example, someone who feels guilty about resting or believes they must always be productive may explore where these expectations come from and practise responding to themselves with the same understanding they would offer a friend. This can support self-esteem, emotional wellbeing and a healthier balance between responsibilities and personal needs.
Interpersonal therapy and other relationship-focused approaches can help people explore how relationships, communication and life changes affect their wellbeing. Difficulties with friendships, family relationships, bereavement, loneliness or changes in circumstances can contribute to stress and low mood. Therapy may provide an opportunity to explore these experiences, identify patterns in relationships, practise communication skills and consider how to establish healthy boundaries. For example, someone who feels overwhelmed by caring responsibilities may explore how to communicate their needs, ask for practical help and make time for their own wellbeing.
Psychoeducation can help people understand how physical health, emotional wellbeing, sleep, nutrition, activity and stress can influence one another. This may involve learning about common responses to stress, recognising early signs that wellbeing is deteriorating and identifying strategies that may help. For example, someone who notices that poor sleep makes them more irritable and anxious may explore ways to develop a realistic bedtime routine and manage worries before going to bed. Psychoeducation can also help people recognise when self-help strategies may not be enough and when it would be helpful to seek further professional support.
Therapy can also help people establish routines and develop practical skills for managing everyday life. This may include setting realistic goals, prioritising tasks, problem-solving, planning enjoyable activities and balancing work or study with rest. For example, someone who feels overwhelmed by a long list of responsibilities may work with a therapist to divide tasks into smaller steps, identify what needs to be done first and build regular breaks into their day. These strategies can be particularly helpful when stress, low mood or difficulties with organisation make it harder to maintain routines.
Different approaches can be combined and adapted to suit each person. Therapy may take place individually, in a group or, where appropriate, with family members. It can complement medical care and other support, particularly when physical symptoms, persistent low mood, anxiety or sleep difficulties are affecting daily life. The aim is to help people better understand their needs, develop practical coping strategies and find sustainable ways to support their mental and physical wellbeing.
Helplines
Childline
Childline is a free service for young people to talk to a counsellor about anything. The service is available 24 hours a day, 7 days a week. Childline is available to anybody who is 18 years old or younger.
Phone: 0800 1111
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
You can also find helpful resources, speak to a counsellor online or send a message on their site.
Website: www.childline.org.uk
For adults concerned about a child, the NSPCC can be contacted
NSPCC
NSPCC is a children’s charity that works to protect children and prevent abuse and neglect. They provide support and advice for adults about child abuse, neglect, child safety, online safety and children’s mental and emotional wellbeing.
Phone: 0808 800 5000
Opening times: 10 am–4 pm, Monday–Friday
Email: help@nspcc.org.uk
YoungMinds
YoungMinds is a national charity supporting the mental health and wellbeing of children and young people. They provide information, advice and support for parents and carers who are concerned about a young person’s mental health, and help people understand mental health difficulties, find appropriate support and access useful resources. Their Parents Helpline can provide information, advice, emotional support and signposting to other services.
Parent helpline: 0808 802 5544 (9:30 am – 4 pm on Mondays, Thursdays and Fridays, and from 9:30 am – 6 pm on Tuesdays and Wednesdays)
Email: parents@youngminds.org.uk
Webchat: https://www.youngminds.org.uk/parent/parents-helpline/
Shout
Shout is a free, confidential text messaging service that provides support to anyone who is struggling to cope. It can help with a wide range of issues, including stress, anxiety, low mood, loneliness, relationship difficulties, bullying, self-harm, suicidal thoughts, feeling overwhelmed and other mental health challenges.
Text: SHOUT to 85258
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
Website: http://www.giveusashout.org
Mind
Mind is a mental health charity providing information, advice and support for people experiencing mental health difficulties. They cover a wide range of mental health and wellbeing issues, including anxiety, depression, stress, relationships, loneliness, coping with difficult experiences and managing everyday life. Mind provides information to help people understand what they are experiencing, know their rights, find appropriate support and feel less alone.
Phone: 0300 123 3393
Opening times: 9am–6pm, Monday to Friday (excluding bank holidays)
Email: info@mind.org.uk
Website: www.mind.org.uk
Samaritans
Samaritans is a charity providing emotional support to anyone who is struggling to cope or needs someone to talk to. They are there for people experiencing all sorts of difficulties, including stress, anxiety, loneliness, relationship or family problems, bereavement, feeling overwhelmed and concerns about mental health or suicide.
Phone: 116 123
Opening times: 24 hours a day, 7 days a week, 365 days a year
Website: www.samaritans.org
NHS 111 (Option 2)
NHS 111 is an NHS service providing urgent medical and mental health advice and support. It can help with mental health concerns, emotional distress, anxiety, low mood, suicidal thoughts and other urgent health problems.
Phone: For mental health support, call 111 and select the mental health option (option 2)
Opening times: Available 24 hours a day, 7 days a week
