We urgently need your help to support people with their mental health.


Shout's 'Little book of coping skills'

We’ve put together Shout 85258’s ‘Little Book of Coping Skills’ as seen from the things our texters tell Shout Volunteers they’ll do to help them feel better after a conversation.

Whether you’re feeling anxious, stressed, worried, overwhelmed or low, this booklet has plenty of tips and techniques you can try to help you feel calmer and refer back to whenever you need them.

Based on what our texters have told us, in this booklet and below are some of the key things you can try.

Watching a film or the TV

Here’s some of the top things people tell us they do to help them relax once they’ve finished a conversation with our Shout Volunteers:

  • Watching Netflix
  • Taking your mind off things with your favourite TV show
  • Distracting with TV and a cup of tea
  • Watching a film with family or friends


Music can have a powerful effect on wellbeing. It can boost your mood, remind you of a particular time in your life, make you want to dance around, or help you unwind and relax into sleep.


Making time for self-care

Setting aside time for yourself to do small things that when done regularly can have a positive impact on your mental wellbeing, as long as you’re doing things you want to do and that make you feel good.


Writing/journaling/being creative

Sometimes writing down how you feel can help you to take control of your feelings when you can’t find the words to speak out loud.



Exercise can be hugely beneficial to how you feel. If you’re struggling with anxiety, depression, a low mood or stress, some physical activity can be a really good way to help boost your mental wellbeing.

Physical and mental wellbeing go hand in hand. Even 10 minutes of brisk walking increases our alertness, energy and positive mood. Exercise can help aid a good night’s sleep, and regular physical activity has been suggested to reduce stress and enhance self-esteem.