How to be happy

• Enjoy yourself- Doing things that you enjoy is good for your emotional wellbeing.Simple activities like watching sports with a friend, having a soak in the bath, or meeting up with friends for coffee can all improve your day.Doing something you're good at, such as cooking or dancing, is a good way to enjoy yourself and have a sense of achievement. Try to avoid things that seem enjoyable at the time but make you feel worse afterwards, such as drinking too much alcohol or eating junk food.
• Boost your self-esteem - Self-esteem is the way you feel about yourself.The best way to improve your self-esteem is to treat yourself as you'd treat a valued friend, in a positive but honest way.Notice when you're putting yourself down, such as thinking, "You're so stupid for not getting that job", and instead think, "Would I say that to my best friend?". You probably wouldn't. Tell yourself something positive instead, such as: "You're a bright person, you'll get the next job".
• Have a healthy lifestyle - Limit your alcohol intake.When times are hard, it's tempting to drink alcohol because it "numbs" painful feelings.But it can exaggerate some feelings and make you feel angry or aggressive. It can also make you feel more depressed.Read some tips on cutting down on alcohol.
• Choose a well-balanced diet - Making healthy choices about your diet can make you feel emotionally stronger. You're doing something positive for yourself, which lifts your self-esteem.A good diet helps your brain and body work efficiently, too. Aim to eat a balanced diet that includes all the main food groups.
• Do some exercise - Even moderate exercise releases chemicals in your brain that lift your mood.It can help you sleep better, have more energy and keep your heart healthy.Choose an exercise that you enjoy. If it helps, do it with a friend or listen to music. Adults should aim for at least 150 minutes a week.Read about exercise for depression
• Get enough sleep - Around 7 to 8 hours is the average amount of sleep an adult needs for their body and mind to fully rest.Writing a "to do" list for the next day before bed can organise your thoughts and clear your mind of any distractions.
• Talk and share - Communication is important, whether it's with a friend, family member or counsellor. Talking things through helps you to release tension, rather than keeping it inside. It helps strengthen your relationships and connect with people.Lots of people find talking to a counsellor about things that are troubling them very helpful.See NHS talking therapies and benefits of talking therapy for more information.Find out more about depression support groups.
• Build your resilience - Resilience is what allows you to cope with life's ups and downs.Making something worthwhile out of painful times helps your resilience grow.Starting a support group to help others, or making something creative out of bad experiences by, for example, writing, painting or singing, can help you express pain and get through hard times.