Self-Care Resources & Free Mental Health Support
When you're feeling low, small everyday habits can help steady the ground — and knowing where to turn for support matters just as much. This page collects practical self-care ideas and free resources, with crisis help at the bottom.
01Everyday self-care, in small steps
Self-care isn't about grand gestures — it's about protecting the basics when everything feels heavy. Pick one thing, not all of them:
Protect a rough schedule
Going to bed and waking at similar times — even on weekends — steadies your body clock more than any single perfect night of sleep.
Get outside once a day
Ten minutes of daylight and a short walk, first thing if possible. Light and movement are two of the most reliable mood regulators.
Keep meals regular
Low mood often kills appetite or triggers overeating. Eating at roughly the same times helps both your body and your mood.
One small human contact
A message, a call, or meeting someone for coffee. Isolation makes low mood heavier; even brief contact lightens the load.
Move a little, often
You don't need a workout plan. A 15-minute walk, stretching, or dancing in the kitchen counts — frequency beats intensity when you're low.
Talk to yourself like a friend
Low mood amplifies self-criticism. Catching one harsh thought a day and reframing it — "I'm struggling, and that's okay" — is a real skill you can build.
02When to seek professional support
Self-care helps, but it isn't a substitute for professional care. It's reasonable to seek support when:
- Low mood has lasted more than two weeks, most days.
- It's getting in the way of work, school, or relationships.
- Sleep, appetite, or energy have clearly changed.
- You're having thoughts of self-harm or that life isn't worth living — seek help today, not later.
There's no "bad enough" test you have to pass first. If you're wondering whether to reach out, that's reason enough. See how to talk to a doctor about it.
03Free resources that are there when you need them
In China
The national psychological assistance hotline 12356 offers free support; in an emergency, call 110 or 120.
In immediate danger?
Your safety comes first — call your local emergency number right now: 911 (US), 112 (EU), 999 (UK), 000 (AU), 110/120 (China). If you're with someone you trust, don't be alone. Help works best when it's reached out for.
Related: PHQ-9 explained · Talking to your doctor · Take the free self-test