Make time to check in
When someone asks how you are, it can be easy to say “fine” without thinking about the answer. Taking a moment to notice how you really feel can be a useful first step towards getting support.
You might be finding work difficult, adjusting to a diagnosis, dealing with a loss or feeling low without knowing why. You do not need to explain it perfectly, or reach a crisis point, before asking for help.
Changes in mood, sleep, energy and appetite can be signs that something needs attention. You might lose interest in things you usually enjoy, find yourself avoiding people, feel more irritable or struggle to concentrate.
There can be different reasons for these changes. If they persist, worry you or affect daily life, speak to your GP. You can ask for help sooner if you need it, and seek urgent support if you do not feel safe.
Read about symptoms of depression on the NHS website
Choose someone you trust and a time when you can talk without rushing. You could start with:
If talking face to face feels difficult, a message can help you begin. You could also write down what you want to tell your GP. Asking for support is something you can do in your own words and at your own pace.
Try the Men’s Health Forum’s CAN DO approach: Connect, Active, Notice, Discover and Offer. These are everyday ideas you can adapt to your circumstances.
Connect
Make time for someone whose company you enjoy. Send a message, arrange a call or share a meal. Choose a step that feels manageable today.
Be active
Try movement that suits your abilities and health. That could be a short walk, some seated movement or dancing to a song at home. You do not need to set a big target.
Notice
Pause and pay attention to what is around you. You might listen to sounds outside, notice the taste of a drink or put your phone aside during a conversation.
Discover
Give yourself something new to explore. Read a few pages, try a recipe or return to a hobby you have been curious about.
Offer or give
An act of kindness can be small. Thank someone, offer a hand with a task or check in with a friend. Keep your own energy and needs in mind too.
These ideas can support wellbeing, but they are not a replacement for treatment or professional help. Explore the Men’s Health Forum CAN DO resources and the NHS five steps to mental wellbeing.
If you are worried about a friend or family member, find a quiet moment to check in. Describe what you have noticed without judging, and give them space to speak. You can ask what support would help rather than assuming you know.
You might offer to help arrange an appointment or go with them. Keep checking in, and remember that you can seek advice for yourself if supporting someone feels difficult.
Your GP can help you understand what support or treatment might be appropriate. You can also explore NHS mental health information and the Men’s Health Forum.
If you need someone to listen, Samaritans offers free support day and night. Call 116 123 or visit Samaritans.
If you or someone else is in immediate danger, call 999 or go to A&E. For urgent mental health help when there is no immediate danger, seek an urgent GP appointment or use NHS urgent mental health support guidance and check the local service for your part of the UK.
A holiday can offer enjoyable experiences, but travel can also bring unfamiliar situations and changes to your support network. Plan around how you feel, speak to your healthcare team if needed and give yourself room to rest. A trip is not a treatment for a mental health condition.
Our existing guides offer practical preparation ideas:
If you are exploring cover, visit our mental health travel insurance page.
This information does not replace professional mental health advice, diagnosis or treatment.
