Overcoming Overwhelm: 12 Self-Help Strategies to Improve Your Mental Health
- Dr Tiffany Leung
- May 1
- 8 min read
— Practical support and compassionate strategies to nurture your emotional wellbeing during hard times
Mental health struggles can feel isolating — like you’re trapped inside your own mind with no way out. You’re not alone.
1 in 4 people will experience a mental health difficulty each year — and in those moments, even the simplest daily tasks can feel impossible.
You might be trying your best to keep going — showing up for work, family, or commitments — but inside, you're feeling tired, anxious, or weighed down by low mood.
Over the years, I’ve supported many individuals navigating emotionally difficult times.
Some have asked me, "Tiffany, what can I do for myself in between our sessions?"
It’s a meaningful question — because while therapy is important, the small steps we take in our everyday routines often hold just as much value in supporting our mental health.
In the sections ahead, I share 12 self-help strategies across 3 key areas of emotional wellbeing. They are grounded in psychological research, and informed by the lived experiences of people finding their way through emotional pain, anxiety, depression, and stress — one small step at a time.
At the end of this guide, you’ll also find a clear summary of all 12 self-help strategies, to help you reflect and decide where you might begin.
Roadmap of This Guide: 3 Core Areas of Self-Help Strategies for Mental Health
You don’t have to go through all three areas at once — take your time, and begin with the part that speaks to where you are right now.
👉 If you’d like to explore how self-help can generally strengthen your mental health outside of therapy, you may find this introductory post helpful:
Recognise the Common Mental Health Warning Signs
The first step in any mental health self-help journey is recognising when something isn’t quite right. When you notice early signs, you can respond with care before things escalate.
Common early symptoms of anxiety, stress or depression may include:
Feeling emotionally numb or disconnected from yourself or others
A drop in motivation or loss of interest in daily activities or hobbies you once enjoyed
Feeling tense, anxious, or constantly on edge
Losing control over your emotional responses, such as having emotional outbursts that persist over several weeks
Persistent worry, overthinking, or expecting the worst to happen (catastrophising)
Ongoing low energy or feeling a deep sense of fatigue, even after rest
Difficulty falling asleep, staying asleep, or feeling rested in the morning
Struggling to focus, stay present, or sit still
Avoiding social interaction, withdrawing from relationships, or feeling disconnected from your support system
💡 Self-Help Strategy:
Keep a simple journal or app log to track your feelings, energy levels, and behaviours.
Ask yourself: "What kinds of situations, people, or environments tend to drain me or activate my anxiety?"
Being able to name what you’re experiencing makes it easier to ask for help — from yourself or others — before reaching a crisis point.
🧠 Psychologist Tip: Set a weekly check-in with yourself. Ask, “What have I needed more or less of this week?”
“I started noticing that every time I skipped sleep or pushed through social plans when I didn’t feel up to it, I felt worse the next day. Writing it down helped me connect the dots.” — client sharing
Prepare Yourself for the Tougher Days
When emotions run high, our coping capacity often feels lower.
Having a personal wellbeing “toolkit” ready can make a big difference — something to return to when you feel lost or overwhelmed.
🛌 Take Care of Your Physical Health
Prioritise sleep: Restful sleep helps regulate mood, memory, and emotional resilience.
Eat regularly and mindfully: A balanced diet nourishes your body and stabilises energy levels.
Review habits: Reflect on smoking, alcohol, or substance use. While they may numb feelings temporarily, they often worsen long-term symptoms.
Even small changes — like switching to decaf or stretching before bed — can support your body’s ability to cope.
🎨 Stay Connected to What Brings You Joy
Even in the hardest times, small joys help us reconnect to our sense of self:
Cook a simple meal
Watch a comforting show
Paint, dance, or journal You don’t have to feel inspired — just gently start. If you're unsure what you enjoy, allow yourself to explore something new.
Reflective Prompt: What have I done before that helped me feel just a little more grounded?
🧘♀️ Reduce Extra Sources of Stress
When we’re already emotionally overwhelmed, external stress can become unmanageable.
Look at what you’re currently responsible for — both at work and at home.
Can you pause, delegate, or say no to anything?
Can you spend more time in calming spaces — such as green spaces or quiet corners?
“I know I have struggled with mental health — but only when I was invited by my psychologist to break down the surrounding stress, that’s when I first confronted myself with how much responsibility I had been carrying at home. I realised I needed to reduce it to bring back space for myself.” — client sharing
Gentle movement and calming practices like yoga, walking, or mindfulness can also help release stored tension and reset your nervous system.
🧠 Psychologist Tip: Create a "comfort kit" with items that soothe you — herbal tea, photos, soft textures, grounding stones, or scent oils.
🤝 Connect with Supportive Relationships
It’s natural to want solitude when you’re struggling. But prolonged isolation can deepen feelings of hopelessness.
Reach out to someone safe, even if just to say, “I’m not okay today.” You don’t need to tell your whole story. This could be someone close to you — like a trusted friend or family member — or someone you may not know well but who treats you with respect, care, and patience.
What matters most is that they feel emotionally safe to be around, and that they can offer kindness without judgment.
“I didn’t realise I could talk to someone I didn’t know well about my mental health. I always thought it had to be a close friend. My therapist encouraged me to look beyond that — and one day, I opened up to a colleague I respected. That one conversation changed my whole day.” — client reflection
👉 If you’re looking for trustworthy helplines, support organisations, or external platforms to guide your next steps, you may find this resource roundup useful:
3. Seek Professional Mental Health Support That Fits You
There is no one-size-fits-all path to mental health recovery. Explore what feels right — and remember, your needs may evolve over time.
👥 Talking Therapies & Counselling
Working with a trained therapist, counsellor, or psychologist can help you:
Process difficult emotions
Learn coping strategies
Reconnect with your sense of self
For example, CBT (Cognitive Behavioural Therapy) helps reframe unhelpful thought patterns.
Psychodynamic or relational therapy explores past experiences and relationships that shape your inner world.
Most importantly, healing happens in a trusting relationship with your therapist, counsellor, or psychologist — where you feel safe, accepted and seen.
You are allowed to outgrow old patterns. You are allowed to ask for help. You are allowed to be supported.
💊 Mental Health Medication
If you’re considering medication:
Talk with your GP or psychiatrist about how it works, and any side effects
Never stop or adjust doses without medical support
Plan any changes carefully to avoid withdrawal effects
Medication can be one part of your wider support system — not a replacement for emotional connection or reflection.
🌀 Holistic and Evidence-Based Therapies
Research supports a range of approaches for improving mental wellbeing:
Mindfulness and meditation
Tai Chi and breathwork
Creative therapies like art, music, or dance — especially for those who struggle with verbal expression or trauma
🧠 Psychologist Tip: You don’t have to follow only mainstream approaches — your healing can be as unique as you are. Many cultures have long-held practices that support emotional wellbeing — such as tai chi, qigong, or indigenous practices.
If something connects with your heart, allow yourself to explore it.
👪 Couples and Family Support
Mental health difficulties ripple out into relationships. If your emotional wellbeing is affecting your family life — or vice versa — couples or family support can:
Improve communication
Rebuild connections
Create a more supportive environment
These spaces are not about blame. They’re about finding shared understanding and emotional safety. A psychologist or therapist can help you decide what fits best for your situation.
🧠 Psychologist Tip: Couples and family support doesn’t have to mean there’s a major problem or that you need to commit to long-term therapy. Sometimes it’s about deciding together that you’d benefit from support. It can be a single consultation, a few joint sessions for guidance, or a longer therapeutic journey.
Healing can begin when we feel safe — not just within ourselves, but in our relationships too.
✨ Summary: 12 Self-Help Strategies for Mental Health
As a gentle recap, here are the 12 self-help strategies shared throughout this guide under the 3 core focus areas.
Whether you're recognising early warning signs, preparing for tougher days, or exploring professional support, you might find one of these helpful starting points.
🔹 Recognise the Early Signs
Notice emotional and physical warning signs (e.g., fatigue, anxiety, numbness)
Identify your personal triggers and patterns
Track your mood or energy with a journal or app
Set weekly self-reflection check-ins
🔹 Prepare for the Tougher Days
Prioritise physical health — sleep, nutrition, and habits
Reconnect with small daily joys and creative outlets
Reduce external sources of stress where possible
Stay connected to supportive, safe relationships
🔹 Seek Professional Support
Explore talking therapy with a psychologist, counsellor, or therapist
Consider medication as part of your mental health plan (in consultation with a GP or psychiatrist)
Try holistic and culturally meaningful practices (e.g., mindfulness, tai chi, creative therapies)
Seek couples or family support to strengthen relational wellbeing
🧠 You don’t need to use all 12 at once. Start with what feels most relevant for you.
💬 Final Thoughts: You Deserve Support
Coping with mental health challenges like anxiety, stress, or depression can feel like a lonely, uphill journey. But please remember: healing is possible — and you don’t have to do it all alone.
Start small. Be gentle with yourself.
Even if you don’t feel “ready,” taking one step toward care is a powerful act of courage.
Reaching out isn’t weakness — it’s strength. It’s how we find our way back to hope.
You deserve support, safety, and the chance to feel hopeful again.
Keep going — one small step at a time.
There is a way forward. It may not be quick or linear. But it is absolutely possible.
🌿About Author Dr Tiffany Leung
I'm UK-based chartered psychologist with 13+ years of experience in therapy, coaching, and self-development. Holding a Professional Doctorate in Counselling Psychology from the University of Manchester, I work within the NHS and offer private practice services, supporting diverse clients in English, Cantonese, and Mandarin to achieve emotional well-being and personal growth.
🛡️ A Note on Client Confidentiality
All client reflections shared in this article are written in accordance with UK data protection and confidentiality standards, including the guidelines of the HCPC (Health and Care Professions Council).
These narratives are not direct quotations, but are inspired by real therapeutic experiences. They have been carefully adapted and anonymised to protect the personal identity and privacy of the individuals involved.
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