One in four of us experience depression, anxiety or other mental health problems each year. Our simple guide is here to help you boost your wellbeing and live a happier life

1. Friendship first

Good relationships are key to our wellbeing, yet nearly half (46%) of UK adults regret not investing more time in them, according to a Mental Health Foundation survey. Chief Executive Jenny Edwards says, “Relationships require reflection, time, courage and grace. Modern life reduces the space for this. We should never fail to invest in our capacity to connect with others.”

2. Try Something New

When was the last time you did something a bit different? Cooked a new recipe, learned another language, joined a choir or walked an alternative route? No matter how big or small, new experiences can transform your mood. “They expose us to new ideas, keep us curious and engaged, give us a sense of accomplishment and help boost self-confidence and resilience,” says social movement Action for Happiness

3. Exercise

Physical activity can boost self-esteem, mood and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s. “If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says health promotion consultant Dr Nick Cavill. Research has found that exercising amid nature is nearly twice as effective as the gym for alleviating mild depression.

4. Prioritise sleep

A restful night is vital to good health, and experts state that lack of sleep can precede depression. “The first third of your sleep is the deepest and most restorative. If you go to bed late, your deep sleep is likely to be cut short,” says The Sleep Council’s Lisa Artis. “If you struggle to drift off, practise deep-breathing techniques. Spend five minutes indulging in pure relaxation. If your mind is buzzing with things to do, write them down.”

5. Think positive

“Negative thinking can lead to depression and anxiety,” says self-esteem expert Georgia Foster. “When we think good thoughts and experience positive feelings, such as happiness, love or safety, the pre-frontal cortex lights up. This part of the brain, also referred to as the ‘third eye’, produces endorphins, which enhance our sense of wellbeing.” The University of Pennsylvania’s Dr Martin Seligman suggests reflecting on three good things every day. In a study, people who did this for a week felt happier.

6. Practise meditation and mindfulness

aking 10 minutes out of every day to meditate can reduce stress and anxiety, improve your sleep and even help relationships. Headspace, a meditation app, is a good place to start. Meditation can also develop mindfulness, which makes you more aware of your internal and external experiences in the current moment. “You get a free ticket to that rare destination: the present,” says comedian and mental health campaigner Ruby Wax.

7. Cultivate kindness

Doing things for others – whether small, unplanned acts or regular volunteering – is a powerful way to boost our own happiness, as well as that of those around us,” says Action for Happiness. Kindness is contagious, too: “When we see someone do something thoughtful, or we are on the receiving end, it inspires us to be kinder ourselves.”

8. Talk it out

While friends and family can be great listeners, it can be good to talk to an expert, no matter how big or small your concern. The NHS Improving Access to Psychological Therapies programme provides a range of free treatments, including one-to-one therapy, counselling and group sessions – search iapt.nhs.uk to find your nearest service. Find a private therapist at itsgoodtotalk.org.uk or psychotherapy.org.uk.