How to look after your mental wellbeing

What you need 

• a PC, Mac, tablet or smartphone  

• access to wifi  

• pens and a notebook (optional)  

Top tips  

1Practice self-care

During these difficult times it’s essential to treat yourself as well as possible: 

• make sure you’re getting enough sleep 

• eat a balanced diet with lots of fruit and vegetables and stay hydrated 

• try to maintain a routine of waking up, getting ready and sleeping at the same time each day 

• be kind to yourself – if you feel like resting, then allow yourself to do so 

2Exercise

Exercise releases lots of endorphins and reduces anxiety. If you feel up to it you could try: 

• a walk around the block or to a nearby park or greenspace – as long as you stay 2 metres apart from others not within your household 

• some of the exercise videos available online, such as yoga with Adrienne, the NHS fitness studio or PE with Joe Wicks 

• an exercise app 

Look at our guide on how to keep fit during lockdown for more inspiration. 

3Keep a journal

Writing in a private journal every day can help you to work through your thoughts and reduce stress. Some journal ideas could be: 

• checking in with yourself and how you’re feeling 

• reflecting on what’s happened during your day 

• working through something that you’re going through 

4Create support networks

It’s useful to have a group of family and friends that you can check in with. There are plenty of ways to stay in touch during this time: 

• by reaching out virtually on Skype, Zoom, House Party, Jitsi or Google Hangouts 

• by writing a letter to family and friends  

• by joining online events. If you’re unsure how to join in, take a look at our guide on how to attend online activities and events 

5Meditate

Meditation can help you to better handle negative feelings and emotions and reduce anxiety. There are plenty of support materials out there: 

• Head Space is offering free meditation support during this time 

• Calm is offering a variety of meditations for both adults and children  

• The Chopra Foundation is offering free daily meditations and journal prompts for 21 days 

• for a group meditation you could join the Mindfulness Association Meditation 

6Look out for others

Helping other people can give you a sense of purpose.  

Look at our Coronavirus: ways you can help your community page for some ideas.  

7Seek professional help

Co-op is working in partnership with Mind, Scottish Association for Mental Health (SAMH) and Inspire to bring communities together to improve mental wellbeing.

If you or someone you know needs support you can get help:

• contact Mind for information and support in England and Wales on 0300 123 3393* (lines open 9am to 6pm, Monday to Friday) Text: 86463 or email info@mind.org.uk

• contact SAMH (Scottish Association for Mental Health) for information and support in Scotland on 0344 800 0550† (Lines open 9am to 6pm, Monday to Friday. Closed bank holidays)

• email info@samh.org.uk

• call Inspire for information and support in NI on 0289 032 8474‡ (Lines open 9am to 5pm, Monday to Friday. Closed bank holidays)

• call Samaritans for support anywhere 24/7 on 116 123􀅒 or email jo@samaritans.org

• text SHOUT for support anywhere on 85258**

* Phone calls from UK landlines are charged at local rates. Charges from mobile telephones vary considerably. The charge for your call will depend on your mobile phone provider and the contract that you have with them. Mind does not get any money from telephone calls.

† This is a low cost number.

‡ Freephone. Callers can receive signposting information for mental health services from this number but it is not a helpline.

Those experiencing distress or despair should call Lifeline 0808 808 8000. Lifeline counsellors are available 24 hours a day, seven days a week to listen and help, in confidence.

􀅒 This number is free to call from both landlines and mobiles, including pay-as-you-go mobiles. You do not need to have any credit or call allowance on your plan to call 116 123.

** You can text SHOUT free and anonymously from EE, O2, Vodafone, 3, Virgin Mobile, BT Mobile, GiffGaff, Tesco Mobile and Telecom Plus.

SHOUT are working closely with all other mobile operators to have the same arrangement, but at this time, cannot confirm that if you are with a mobile operator that is not listed above that your messages will be free and will not appear on your phone bill.

Mind is a registered charity in England & Wales no. 219830. SAMH (Scottish Association for Mental Health) is a registered charity in Scotland no. SC008897. Inspire Wellbeing is a registered charity in NI no. 103470.