Healthy habits to improve your mental health in 2025

A new year can mean a fresh start, an opportunity to prioritise the things that matter the most to you.

As the national authority on mental health first aid, we want 2025 to be the year where mental health is treated equally to physical health.

To prioritise your mental health in 2025, read on for seven habits that you can adopt to help maintain positive mental wellbeing.

1. Improve your sleep routine

A good night’s sleep can do wonders for our mental health. And yet, nationwide, almost 1 in 5 people in the UK aren’t getting enough sleep (1).

Remember: Sleep care means self-care. Not enough sleep can reduce our concentration, memory, make it harder to manage stress, all of which can have a negative impact on our mental health (1).

• Implement sleep hygiene: Establishing a bedtime routine with regular sleeping hours can help you wind down and regulate your circadian rhythm.


• Limit screentime: Turning off your devices at least an hour before bed can improve sleep, as blue light may disrupt sleep quality.


• Engage in calming activities: Stress-reducing techniques like meditation or yoga can help your body and mind to unwind and relax

 

2. Establish work-life balance

Work done well can benefit our wellbeing, but only with a good work-life balance. In 2024, 63% of employees reported feeling unable to ‘switch off from work’ (2).

Creating physical and mental boundaries, such as having a separate home-working space or scheduling when you can receive email notifications, can help lower the risk of burnout.

3. Introduce physical activity where possible

Adding physical activity into our daily routine can boost our mental wellbeing.
Focus on movement that suits you, whether it’s hiking, football, or simple chair yoga.

Tip: Taking your physical activity outside can be especially beneficial, offering better Vitamin D absorption, reduced stress, and a chance to socialise or enjoy quality alone time.

4. Be in the present

Practising mindfulness helps us familiarise ourselves with our thoughts, environment, and internal processes. This can do wonders for our wellbeing by:

• Building emotional resilience


• Reframe unhelpful thoughts


• Lessening negative rumination

5. Do a digital detox

Whilst spending time online isn’t inherently harmful, unhelpful habits can still form. 'Constantly cycling through bad news on social media or the internet’ (3) known as Doomscrolling can lead to poor mental health.

Setting a time limit and establishing boundaries about the time you spend online can help, along with focusing on what you can control and using grounding techniques (3).

Read our 12 days of winter wellbeing blog for more digital tips

6. Connect with others

Social connections are good for the soul. Regular interactions with friends, family or colleagues can help combat loneliness, create a sense of belonging and strengthen your support network.

7. Acknowledge how you're feeling

One of the best things you can do to improve mental health is to recognise how you’re feeling and what wellbeing techniques work best for you.

Start by journaling your feelings, talking to a trusted person, or seeking professional help if needed.

Take part in Brew Monday

Winter can be a challenging time for our mental health. To help support your wellbeing, we’re proud to support the Samaritan’s Brew Monday campaign.

Taking place on Monday 20 January, it’s an opportunity for ‘everyone to reach out for a cuppa and catch up with the people you care about’.

Starting a conversation with someone about how they are feeling can be daunting. But you do not have to be a mental health expert to listen, affirm, and acknowledge.

Being present and showing you care is what's most important.

A few steps to remember and that can help you get started include:

• Creating a welcoming environment: Pick a suitable time to avoid a rushed conversation in a comfortable place and try to limit background noise to reduce distractions.


• Establish an open dialogue: Encourage the other person to talk with open-ended questions and try letting them lead the conversation at their own pace.


• Listen and be respectful: Give the other person your full attention and try to withhold your own assumptions during the conversation (Keep the focus on their situation).


• Check-in with your own mental health: We can only emotionally support others by emotionally supporting ourselves first. If needed, rearrange the conversation for when you feel able to.

Visit the Samaritan’s website for more information on how to take part.
 

Sources:

(1) Mental Health UK, Sleep and mental health, 2024

(2) People Management, ‘Two thirds of employees feel unable to switch off from work’, 2024

(3) BACP, What is doomscrolling – and what can help if it’s affecting your mental health, 2022