Mental Health and Wellbeing

1. Notice how you are doing

Changes in mood, sleep, concentration, appetite or energy can be signs that you need care and support. Stress, loneliness, grief, discrimination and uncertainty can affect wellbeing. A difficult period does not define you.

If symptoms persist, worsen or affect everyday life, speak with a GP or another qualified healthcare professional.

2. Gentle coping tools

• Pause and notice what you are feeling without judging yourself.
• Take a short break from distressing news or social media when helpful.
• Keep contact with someone safe and supportive, even through a brief message.
• Try a manageable routine for meals, rest, movement and time outdoors.
• Give yourself permission to ask for practical help.

These are everyday support ideas, not a replacement for treatment.

3. Getting support in the UK

A GP can discuss mental health concerns and appropriate support options. The NHS mental health pages explain services and ways to get help.

If you need someone to talk to in the UK or Ireland, Samaritans can be reached free on 116 123. If you or someone else is in immediate danger, call 999 or go to A&E. In England, NHS 111 can also direct you to urgent mental health support.

4. Mental wellbeing and life away from home

You may be balancing responsibilities in two countries, financial expectations, separation from loved ones or pressure to appear successful. You are allowed to set boundaries and seek help. You do not have to carry everything alone.

Our Emotional Wellbeing guide explores homesickness, relationships and connection in more detail.

5. Reflection — my wellbeing plan

What has been weighing on my mind recently?

Who is one safe person or professional service I could contact?

What small supportive step can I take today?

Reminder: Seeking support is a sign of care for yourself, not weakness.

Feeling unwell? Seek help and stay connected

Do not ignore symptoms that concern you. Contact your GP practice if you feel unwell, especially when symptoms are persistent, worsening or affecting daily life. If you need urgent help and cannot wait for a GP appointment, use the appropriate urgent care service. In England, NHS 111 can advise on urgent but non-life-threatening concerns. For a life-threatening emergency, call 999.

Keep someone you trust informed, if it is safe and you wish to. A family member or friend can check on you, help with appointments, collect essentials or offer emotional support. You decide what personal health information to share. If family contact is unsafe or difficult, choose another trusted person or professional service.

If you live alone, consider arranging a simple check-in with someone you trust when you are unwell.