Top 10 Mental Health Tips from a Registered Psychotherapist

Looking after your mental health can feel overwhelming at times. As a registered psychotherapist, I’ve worked with many clients struggling with stress, anxiety, and low mood. These simple, practical tips can help you feel calmer, more grounded, and better able to cope — whether at home, work, or school.

1. Belly Breathing (Diaphragmatic Breathing)

Breathing from your belly rather than your chest helps calm the nervous system and regulate emotions. Place a hand on your stomach so you can notice the rise and fall as you breathe in and out. Take slow, deep breaths, making sure to exhale fully.

Try this during stressful moments or as a daily practice to maintain calm. Belly breathing is a simple yet powerful tool to reduce tension and bring focus back to the present. This can be used as a preventative too.

2. Enjoy a Hot Drink Mindfully

A warm beverage can be surprisingly soothing, especially during cooler months. Sipping tea or coffee mindfully — noticing the aroma, temperature, and taste — can help you pause and reconnect with the moment.

Limit caffeine to one or two cups a day if needed. You can enjoy your drink alone for a quiet moment or share it with a friend to combine comfort with social connection.

3. Get Fresh Air

Spending time outside or sitting by a window can lift your mood and energise your mind. Even a short walk or a few minutes breathing in the breeze can boost creativity and help you feel more alert.

This tip works beautifully alongside belly breathing — try combining them for a grounding, calming experience.

4. Use Small Sensory Distractions

Simple sensory activities, like having sour sweets, can provide a brief mental break when anxiety or overwhelming thoughts strike. This is a short-term coping tool and doesn’t replace therapy, but it can help you regain focus in difficult moments.

Think of it as a gentle reset for your mind when you feel dissociated or stressed.

5. Pause Before Reacting

When emotions run high, it’s easy to react impulsively. Pausing gives you a chance to respond thoughtfully rather than reacting based on past patterns. Even 90 seconds can be enough for your emotion to change.

Try saying to yourself, “I’ll get back to this tomorrow,” or take a few deep breaths before replying. This simple step helps prevent regret and promotes more balanced decision-making.

6. Meditate

A few minutes of meditation each day can reduce stress, improve focus, and increase emotional resilience. You don’t need to sit for long — guided apps or simple breathing exercises are enough to get started. The Insight Timer app is free and I recommend this.

7. Exercise Regularly

Physical activity boosts mood through the release of endorphins and helps reduce stress. Walking, stretching, yoga, or more vigorous exercise can all support mental wellbeing. Find something you enjoy to make it sustainable. Or try something new!

Taking a moment for fresh air and mindfulness — practising what I preach!

8. Connect with Nature

Spending time in nature — parks, gardens, or even a balcony with sunlight — can calm the mind and enhance clarity. Natural environments support emotional regulation and creativity.

9. Remember: “The Sun Will Rise Tomorrow”

When life feels overwhelming, remind yourself that difficult moments pass. Even if the sun is covered by clouds tomorrow morning, it’s there, and it’s a fresh new day. This simple cognitive reframing can reduce catastrophizing and bring a sense of hope.

10. Socialise and Stay Connected

Maintaining supportive relationships is essential for mental health. Even brief contact with friends or family — a phone call, chat, or shared activity — can reduce stress and increase feelings of belonging.

Which Tip Will You Try Today?

Try integrating one or two of these tips into your daily life and notice the difference. If you’d like support putting these strategies into practice, I offer online and in-person therapy sessions for teens and adults. You can book a taster session here.

What’s your top mental health tip? Comment below and share what works for you!