Protecting your mental health is not always easy. Although professional help is available for people dealing with anxiety and other related conditions, long waits can often separate the moment someone asks for support from their first appointment. As a result, many are looking for practical steps they can take in the meantime.
GP and television health expert Dr Amir Khan has shared five simple ways to support mental wellbeing and manage anxiety. In a recent TikTok video, the doctor, who regularly appears on ITV’s Lorraine and Good Morning Britain, highlighted several everyday habits that may help when mental health becomes difficult to handle.
“Having some anxiety is normal, but when it starts impacting your quality of life, it’s time to get help,” he said. “Talk to someone. There are online resources, healthcare professionals, talking therapy, and medication if you need it. As well as that, there are things that we can all do to improve our mental health.”
His first suggestion was to stay active. A substantial body of research has linked regular exercise with improved mental wellbeing, reports the Mirror. “Getting your heart rate up changes the brain chemistry in our heads and creates more space for anti-anxiety chemicals like serotonin and endocannabinoids,” Dr Khan explained.
Often referred to as a “feel-good” chemical, serotonin helps carry signals between the brain and the rest of the body. It is involved in regulating mood and also contributes to functions such as sleep and digestion. Endocannabinoids play a comparable role in the body’s chemical processes.
Dr Khan also pointed to the damaging effect that smoking and excessive alcohol consumption can have on mental health. “Heavy consumption of alcohol can interfere with the chemicals that improve mood, and chemicals in cigarette smoke can affect pathways in the brain linked to anxiety and panic disorder,” he said.
Sleep was another key part of his advice. Most people recognise the difference a restful night can make, and Dr Khan said research consistently supports its benefits. “Prioritise getting a good night’s sleep,” he advised. “That’s seven hours or more. That’s been repeatedly shown to help reduce anxiety levels.”
Diet can influence mood too. Research suggests the amino acids found in protein help the brain produce chemicals such as dopamine, while caffeine and foods that cause sharp rises in blood sugar may have a negative effect on how people feel.
“Chemicals and additives in ultra-processed foods can cause mood changes in some people,” Dr Khan explained. “So drink lots of water, eat lots of fruit and vegetables, lean proteins, and complex carbohydrates.”
For his final tip, Dr Khan recommended techniques and activities that can help calm the mind. “Deep breathing, meditation, and getting out in nature have all been shown to improve anxiety levels,” he said. He also stressed that anyone concerned about their mental health should speak to a qualified healthcare professional for appropriate advice and support.
