Quick summary: With research indicating that 74% of adults have felt overwhelmed by stress in the past year, experts are urging the public to protect their mental health by adopting small, active habits rather than passive awareness. Simple daily modifications, including delaying morning mobile use to look at natural light and creating quiet pockets of time, can effectively interrupt negative thought loops and calm a reactive nervous system. These practical insights are vital for healthcare practice and public policy, demonstrating that encouraging consistent, accessible lifestyle choices forms a highly scalable foundation to enhance individual resilience and elevate population well being.
As Mental Health Awareness Week runs from 11th–17th May, experts are urging people across the UK to move from awareness to action by adopting small, practical habits to support their mental well-being. This year’s theme, Action, emphasises taking concrete steps for oneself, for others, and for the wider community.
Research from the Mental Health Foundation found that nearly three quarters of adults (74%) have felt so stressed over the past 12 months that they felt overwhelmed or unable to cope.
Ralph Montague, founder of The Longevity Clinic, well-being expert and author of STOP!! Stressing Out.. The Beginners Guide to Relax, believes that improving mood does not always require dramatic life changes. He advocates starting with small, consistent actions that help create more control in daily life, and offers five practical suggestions.
Step outside before reaching for your phone
“Your morning behaviour sets the tone for the rest of the day. If the first thing you do is reach for your phone, check your emails and doom-scroll through TikTok, you’re immediately giving your nervous system something to react to. Put your phone on airplane mode before you go to sleep and allow yourself at least one hour, though ideally 2–3 hours, in the morning before getting into some natural light outdoors, getting your steps in, and taking a few slow breaths. Even just ten minutes outside can help you feel more awake and more present. With the weather perking up, there’s no excuse!”
Move your body, but do not punish it
“Movement is 1 of the fastest ways to shift your mood, but this doesn’t necessarily mean an hour of circuits or spin. A brisk walk for just 10–15 minutes or some stretching in your living room can help change your state of mind. Moving around helps redirect your energy away from negative thoughts, rather than putting it all towards the negative energy you’re carrying around. Exercise releases endorphins and you might find something you really enjoy!”
Create one calm pocket in your day
“Everyone needs at least one pocket of calm in the day where the body can learn to switch itself off. This could be 10 minutes with a cup of tea sat in the garden in the morning, or a long bath with no distractions in the evening. Find something that makes you feel calm and gives your brain a break from the worries and the overthinking, and try to incorporate this into your everyday life.”
Stop feeding your stress with stimulants
“When people feel low or exhausted, they will reach for something that gives them a quick fix for a short period of time. This could be caffeine, alcohol, sugar, or even a cigarette. The problem with these is that they can keep the body in a more wired state, rather than calming it down. If your mood feels a bit all over the place, keep a food diary and look at what kinds of macronutrients you’re feeding into your body. Try cutting little bits out each day that you think might be a trigger, whether that’s your morning coffee, your 2pm sugar fix or building your meals with more protein.”
Do one thing that gives you a sense of progress
“A low mood can often be associated with a feeling of being stuck and not achieving anything. 1 of the quickest ways to help shift this feeling is to complete 1 small thing that gives you a sense of progress and purpose. It might be clearing out a drawer that’s been on your mind for months or doing some life admin like booking a dentist appointment. You don’t need to fix your whole life within 24 hours to feel a sense of achievement, you just need to prove to yourself that you can tick off little things on your to-do list.”
With many Brits facing high levels of daily pressure, Montague’s suggestions offer a starting point for building resilience through consistent, manageable changes.