Navigating Mental Health: Tips and Resources

1. Mental health is a broad and often overwhelming topic. For many people, the hardest part is knowing where to start—especially when you're not in crisis, but you're not quite okay either. This post offers some simple, realistic tips and accessible resources that can support your mental wellbeing, whether you're managing day-to-day stress or exploring deeper healing.

   1. Start with the Basics

   Before diving into strategies or support systems, it’s worth checking in with the fundamentals:

   • Are you getting enough sleep?

   • Are you eating regularly and staying hydrated?

   • Do you have any space in your day to slow down, even briefly?

   These may sound obvious, but they’re often the first things to slide when we’re under pressure—and the first things to restore when we’re trying to find our footing again.

   2. Learn to Notice, Without Judging

   A helpful skill is simply learning to notice your internal world without rushing to explain it or shut it down. This might involve asking:

   • What emotion is showing up right now?

   • Where do I feel it in my body?

   • What does it seem to want or need?

   Practices like mindfulness, journaling, or using a mood tracker app (e.g. Daylio or Moodpath) can help you develop this kind of awareness.

   3. Reach for Skills That Ground You

   If you’re feeling overwhelmed, it can help to have a few reliable tools to regulate your nervous system. These don’t have to be complicated:

   • Breath work: Try box breathing—inhale for 4, hold for 4, exhale for 4, hold for 4.

   • Soothing touch: Placing a hand on your chest or hugging a pillow can help bring a sense of safety.

   • Movement: Even a short walk or stretch can shift your mental state.

   • DBT Skills: I’m a big advocate of Dialectical Behaviour Therapy, which offers practical tools like “TIPP” (temperature, intense exercise, paced breathing, progressive relaxation) for distress tolerance.

   4. Know When to Reach Out

   You don’t have to be in crisis to seek support. Therapy can be helpful when you’re feeling stuck, disconnected, or unsure how to move forward. It’s also valid to come to therapy as a form of self-development or preventative care.

   If you're not ready for therapy but want to talk to someone, these services can help:

   • Samaritans (UK): 116 123 – free, 24/7 listening support

   • Mind: www.mind.org.uk – mental health information and support

   • Shout: Text SHOUT to 85258 – 24/7 crisis text support

   5. You Don’t Have to Get It Perfect

   Mental health isn’t about always feeling calm, positive, or in control. It’s about recognising your needs, finding small ways to support yourself, and being open to help when it’s needed.

   There’s no one-size-fits-all solution, but there are always next steps—and it’s okay to take them slowly.

   If you’re thinking about starting therapy and want to explore whether I might be a good fit, feel free to reach out for an initial conversation.

   Zoe SouthcottCounsellor & Psychotherapist

   Email: southcottzoe@yahoo.com