IT’S important to take care of yourself and get the most from life. Here are 10 practical ways to look after your mental health. Making simple changes to how you live doesn’t cost a fortune or take up loads of time. Why not start today? Anxiety and depression are the second most common reason, after respiratory infections, for people to attend their GP. Some 25% of the 20-35 age group have depression and 30% have anxiety or a mixture of both.

1. Talk about your feelings

Sharing your feelings can help you stay in good mental health and deal with times when you feel troubled. Talking about your feelings isn’t a sign of weakness. It is a way to cope with a problem you’ve been carrying around for a while.

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.

It’s not always easy to describe how you’re feeling. What does it feel like inside your head? What does it make you feel like doing? If it feels awkward at first, give it time. Make talking about your feelings something that you just do.

2. Keep active

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 also keeps the brain and other vital organs healthy.

Exercising doesn’t just mean doing sport or going to the gym. Walks in the park, gardening or even housework can keep you active. Most people should do 30 minutes’ exercise at least five days a week. Try to make physical activity a part of your day.

3. Eat well

Your brain needs a mix of nutrients in order to stay healthy and function well, just like the other organs in your body. A diet that’s good for your physical health is also good for your mental health.

A healthy balanced diet includes lots of different types of fruit and vegetables; wholegrain cereals or bread; nuts and seeds; dairy products and oily fish. Eat at least three meals a day and drink plenty of water. (Note: this may not apply if your doctor or dietician have given you specific dietary advice). Try to limit high-caffeine or sugary drinks, and avoid too much alcohol.

4. Drink sensibly

We often drink alcohol to change our mood. Some people drink to deal with fear or loneliness, but the effect is temporary.

When the drink wears off you feel worse because of the way the alcohol has affected your brain and the rest of your body. Alcohol in moderation will relax you but for many people it is a significant depressant.

Apart from the damage too much alcohol can do to your body, you need more and more alcohol to feel the same short-term boost. There are healthier ways of coping with tough times. Occasional light drinking is perfectly healthy and enjoyable for most people. Stay within the recommended weekly alcohol limits.

Many people also smoke or use drugs to change how they feel. Again, the more you use, the more you crave. Nicotine and drugs don’t deal with the causes of difficult feelings. They don’t solve problems, they create them.

5. Keep in touch

Strong family ties and supportive friends can help you deal with the stresses of life. They can make you feel included and cared for. They offer different views from whatever’s going on in your own head. They can help keep you active, grounded and help you solve practical problems.

There’s nothing better than catching up with someone face-to-face but that’s not always possible. Give them a call, drop them a note or chat to them online instead. Keep the lines of communication open. It’s good for you!

If you think being around someone is damaging your mental health, it may be best to take a break from them or call it a day completely.

6. Ask for help

None of us are superhuman. If things are getting too much and you feel you can’t cope, ask for help. Your family or friends may be able to offer practical help or a listening ear. Your doctor may be able to refer you to a counsellor.

You should get help from your GP if difficult feelings are stopping you getting on with life, having a big impact on the people you live or work with, or affecting your mood over several weeks. Never be afraid to seek help or advice.

7. Take a break

A change of scene or pace is good for your mental health. It could be a five-minute pause from cleaning your kitchen, a half-hour lunch break at work, or a weekend exploring somewhere new. A few minutes can be enough to de-stress you. Give yourself some ‘me time’.

Taking a break may mean being active or not doing very much at all. 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 your mental health suffers and concentration goes downhill. Sometimes the world can wait.

8. Do something you’re good at

What do you love doing? What activities can you lose yourself in? What did you love doing in the past? Enjoying yourself can help beat stress. Doing an activity you enjoy probably means you’re good at it, and achieving something boosts your self-esteem

Concentrating on a hobby like gardening or the crossword can help you forget your worries for a while and change your mood. It can be good to have an interest where you’re not seen as someone’s mum or dad, partner or employee. You’re just you.

9. Accept who you are

We’re all different. It’s much healthier to accept that you’re unique than to wish you were more like someone else.

Feeling good about yourself boosts your confidence to learn new skills, visit new places and make new friends. Good self-esteem helps you cope when life takes a difficult turn.

Some of us make people laugh, some are good at maths, while others cook fantastic meals. Some of us share our lifestyle with the people who live close to us, while others live very differently.

Be proud of who you are. Recognise and accept what you are not good at, but focus on what you can do well. Work out if there’s anything about yourself that you want to change. Are your expectations realistic? If they are, work towards the change in small steps.

10. Care for others

Caring for others is an important part of keeping up relationships with people close to you. It can even bring you closer together.

Why not share your skills by volunteering for a charity? Helping out can make us feel needed and valued and that boosts our self-esteem. It also helps us see the world from another angle. That can help to put our own problems in perspective.

Caring for a pet can improve your wellbeing. The bond between you and your pet can be as strong as between people. Looking after a pet brings structure to your day and acts as a link to other people.