Healthy choices
If you are having a bad day, try and do something good like one or more of these:
Ask for help
Talk about your feelings with someone face to face – instead of sending an email or text
Keep yourself hydrated
Exercise/keep active in mind and body
Stay connected to those you care about – ask how someone’s weekend was and really listen when they tell you
Be proud of yourself
Do something you enjoy
Eat well
Take a break
Help others / give – doing good things makes you feel good
Put five minutes aside to find out how someone really is
Being physically active is one of the most effective ways to support your mental wellbeing.
Even gentle movement, like a short walk, stretching, or a bit of housework, can help lift your mood. Being just a little more active can help reduce feelings of stress and anxiety. It can also improve sleep. Physical activity releases feel‑good chemicals in the brain, helping to ease tension and improve concentration. It can also give you a sense of routine, purpose and achievement - especially on days when your motivation is low.
You don’t need to exercise intensely to feel the benefits.
Doing something active that you enjoy can help you feel more connected to yourself and those around you. This could be walking outdoors, dancing to music or exercising with others. Being active can create time away from worries, helping you switch off from racing thoughts and focus on the present moment. Small, regular steps can make a real difference to how you feel both mentally and emotionally.
This is the latest version and 2026 update to the mental wellbeing toolbox first developed in 2022. The toolbox was developed in partnership with the Recovery College and the support of their Lived Experience Group and Health Watch. It is a Healthy Places and Communities partnership publication from Amplius, bpha, Peabody, BeActive and Public Health (Bedfordshire and Milton Keynes) and is supported by the Chartered Institute for Housing.
