Poor mental health is a huge issue in the UK with 1.86 million people in contact with NHS-funded secondary mental health services in the last year

According to leading mental health charity, Mind, one in four people will experience a mental health problem of some kind each year in England with one in six people experiencing a common mental problem, such as anxiety and depression, in any given week. The overall number of people reporting mental health problems has been going up in recent years, increasing by 20 per cent in both men and women.

World Mental Health Day this month is aiming to help raise awareness and vital funds for a future where we can all get quality mental health care when we need it. In the meantime, here are just a few tips that may help if you’re struggling.

ROUTINE
Establishing and maintaining a healthy daily routine can help put you in a positive mind-set. Getting up at the usual time, preparing a healthy breakfast, scheduling time for exercise, set times for dinner – all this can really help.

STAY CONNECTED
Stay in touch with family, friends and groups in your life — technology makes this easier than ever. Having or being a person to talk with can be reassuring and calming.

GET ACTIVE
Experts believe exercise releases chemicals in your brain that make you feel good. Regular exercise can boost your self-esteem and help you concentrate, sleep and feel better. Exercise not only increases feelings of wellbeing but if done in the company of others offers the chance to build up your social skills. Spend more time outdoors enjoying mother nature.

EAT WELL
There are strong links between what we eat and how we feel. For example, caffeine and sugar can have an immediate effect. But food can also have a long-lasting effect on your mental health. Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body.

DRINK SENSIBLY
We often drink alcohol to change our mood. Some people drink to deal with fear or loneliness but the effect is only temporary. When the drink wears off, you feel worse because of the way alcohol withdrawal symptoms affect your brain and the rest of your body. Drinking is not a good way to manage difficult feelings. Occasional light drinking is perfectly healthy and enjoyable for most people but stay within the recommended weekly alcohol limits

SWITCH OFF
Give yourself some ‘me time’. Take a deep breath… and relax. Try yoga or meditation, or just putting your feet up. Listen to your body. If you’re really tired, give yourself time to sleep. Without good sleep our mental health suffers and our concentration goes downhill.

BE KIND TO YOURSELF
Build on small achievements and you will feel better about yourself. Some days you can even feel proud that you made it out of the house.

TALK ABOUT YOUR FEELINGS
Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. Talking this way isn’t a sign of weakness. It’s part of taking charge of your wellbeing and doing what you can to stay healthy. Just being listened to can help you feel supported and less alone. And it works both ways. If you open up, it might encourage others to do the same.

ASK FOR HELP
None of us is superhuman. We all sometimes get tired or overwhelmed by how we feel or when things go wrong. If you feel you can’t cope, ask for help. Your family or friends may be able to offer practical help or a listening ear. Local services are there to help you, too.