How to be happier

Manage your stress levels

If you have a lot of stress in your life, there may be ways to reduce it, such as learning a few time-management techniques.

Introduce regular exercise and time to yourself. These can be positive changes. Taking control of your time in this way can help to reduce stress.

If you have feelings of anxiety along with your stress, breathing techniques can help. Try this breathing exercise for stress.

Read more about managing stress and building resilience on the Mind website

You can also try some practical self-help cognitive behavioural therapy (CBT) techniques on the Every Mind Matters website. These can help manage stress and anxiety, solve problems and build resilience.

Enjoy yourself

Doing things that you enjoy can be good for your emotional wellbeing.

Simple activities like watching sports with a friend, having a soak in the bath, or meeting up with friends for coffee can all improve your day.

Doing something you're good at, such as cooking or dancing, is a good way to enjoy yourself and have a sense of achievement.

Try to avoid things that seem enjoyable at the time but make you feel worse afterwards, such as drinking too much alcohol or eating junk food.

Boost your self-esteem

Self-esteem is the way you feel about yourself.

One way to improve your self-esteem is to treat yourself as you'd treat a valued friend, in a positive but honest way.

Notice when you're putting yourself down, such as thinking, "You're so stupid for not getting that job", and instead think, "Would I say that to my best friend?". You probably wouldn't.

Tell yourself something positive instead, such as: "You're a bright person, you'll get the next job".

Have a healthy lifestyle

Limit your alcohol intake

When times are hard, it's tempting to drink alcohol because it "numbs" painful feelings.

But it can exaggerate some feelings and make you feel angry or aggressive. It can also make you feel more depressed.

Read some tips on cutting down on alcohol

Choose a well-balanced diet

Making healthy choices about your diet can make you feel emotionally stronger. You're doing something positive for yourself, which lifts your self-esteem.

A good diet helps your brain and body work efficiently too. Aim to eat a balanced diet that includes all the main food groups.

Do some exercise

Even moderate exercise releases chemicals in your brain that lift your mood.

It can help you sleep better, have more energy, keep your heart healthy and make you feel more confident.

Choose an exercise that you enjoy. If it helps, do it with a friend or listen to music. Adults should aim for at least 150 minutes a week.

Read about exercise for depression

Get enough sleep

Around 7 to 8 hours is the average amount of sleep an adult needs for their body and mind to fully rest.

Writing a "to do" list for the next day before bed can help to organise your thoughts and clear your mind of any distractions.

Read about how to fall asleep faster and sleep better on the Every Mind Matters website

Talk and share

Communication is important, whether it's with a friend, family member or counsellor. 

Talking things through can help you to release tension, rather than keeping it inside. It can also help strengthen your relationships and connect with people.

Lots of people find talking to a counsellor about things that are troubling them very helpful.

See NHS talking therapies for more information.

Find out more about depression support groups

Build your resilience

Resilience is what allows you to cope with life's ups and downs.

Making something worthwhile out of painful times helps your resilience grow.

Starting or joining a support group, or making something creative out of bad experiences by, for example, writing, painting or singing, can help you express pain and get through hard times.

Find out more about peer support groups for mental health on the Mind website