World Mental Health Day 2021

October 6, 2021

Young woman using phone in a train station

Every year, organisations and communities around the world come together on 10 October – World Mental Health Day – to raise awareness of mental health issues.

We all have mental health. And mental health problems can be brought on by problems and challenges in our life, like stress at work, debt, relationships, and more. So, it’s not surprising that the last 18 months have been particularly hard on many of us.

To help you take care of your mental health, Samaritans have put together some helpful tips. But it’s important to remember that you’re never alone. If you don’t feel like there’s anyone to talk to, Samaritans volunteers are there for you. Call free, day or night, on 116 123 or email

Set achievable goals

If you’re feeling anxious about doing something, try breaking it down into a list of smaller tasks. For example, if you haven’t been to the shops in a while, try walking in that part of town before going inside. Focus on what you want to achieve and try not to compare yourself to what you think others are doing.

Try a relaxation exercise

Sometimes something simple like controlled breathing can help to feel calmer. Muscle relaxation exercises can also help reduce feelings of stress or anxiety. If you can, find a quiet space and give them a try.

Pay attention to how you’re feeling

Samaritans’ self-help web app can help you track your mood. And it includes practical tips and techniques to help you look after your emotional health.

Make time for yourself

It could be something creative, playing sports or reading a book in a park for half an hour. Even stepping away and taking a 5-minute break over a cup of tea can help you relax and recharge.

Take a break from the news and social media

If you find it hard to stay offline, prioritising other activities can help you switch off. Try turning off your notifications or leaving your phone in another room for a few hours. And if your job involves a lot of screen time, taking a break from your devices might help you relax.

Enjoy nature

Whatever way you can, taking some time to enjoy the outdoors can have a positive effect on your mood. Check out Samaritans’ nature and mental health page for ways to enjoy nature both inside and outside.

Get active

Exercise can help reduce feelings of anxiety and other difficult feelings. There are lots of ways to be active, from a walk to a free online exercise class.

Reach out

Talk about how you’re feeling. It can be hard to do, but it’s something Samaritans recommend. Whether it’s a trusted friend, colleague, or family member, it’s important to talk to someone.

You can contact Samaritans any time of the day or night by phoning 116 123 or emailing

Photo by Daria Nepriakhina on Unsplash.