Good to Talk · Things you can do yourself · Free. Always.
Get through today first
Self-help is not the right tool for an emergency. If you or someone else is in danger, call 999 or go to A&E. If you need urgent mental-health help but it is not an emergency, use NHS 111 online or call 111 and select the mental-health option.
You do not have to sort your entire life out today. Sometimes the job is simply to make today more manageable.
Shrink the horizon
Forget next month for a moment. What needs doing in the next hour? Drink something. Eat something reasonable. Shower. Take medication as prescribed. Answer one important message. Get outside for ten minutes. Pick one.
Reduce unnecessary decisions
Bad days consume bandwidth. Use familiar food, simple clothes, a short to-do list and routines you already know. Save major decisions for a clearer day where possible.
Don't disappear completely
Send one person: “Rough day today. Don't need you to fix it — just letting you know.” Connection can be tiny and still count.
Self-help doesn't mean alone
Good to Talk home · When to get help · When self-help isn't enough
Sources & further reading
- NHS Every Mind Matters — mental wellbeing tips
- NHS Every Mind Matters — mental health issues
- NHS — self-help
Self-help can support mental wellbeing, but it is not a substitute for professional assessment or treatment when those are needed.