These are uncertain times. Talk of climate chaos and nuclear armageddon on the news. The world lurches from pandemicAn outbreak of disease which occurs across a wide geographic area, as opposed to an epidemic, which is confined to a particular region. lockdown to economic crisis. On social media, people are either shouting at each other or pretending their lives are perfect.

Today is World Mental Health Day. The World Health Organisation warns the issue is a global challenge for humanity and needs to be made a priority. Professionals say everyone can start with some small but essential steps:

1. Be kind to yourself. "We view ourselves as not worthy of self-care," says psychotherapist Dwight Turner. We get into cycles of negative thinking. Noticing these self-critical thoughts is the first step in freeing ourselves from them.

2. Ask for help. Mental pain can hide behind a tough or even cheerful face. Other people's lives may look problem-free. But "each of us suffers in some way", says Turner. Having troubling thoughts "doesn't mean we are broken", and we should never be embarrassed to ask for help.

3. Set limits. Life often seems non-stop. We are always busy and always saying yes. But doing too much leads to burnout. "There's nothing selfish about saying no," says counsellor Gemma Campbell. "Working out our limits" gives us control over life. Looking after our needs means we will be well enough to help others.

4. Sleep well. When we are not awake, our brains are busy processing memories and rebalancing our hormonesChemicals created inside living creatures. They are used to send messages from one part of the body to another.. A lack of sleep, says neuroscientist Lindsay Browning, "can impact our mood." Creating a restful environment - away from stressors and smartphones - ensures we get plenty of mood-boosting sleep.

5. Eat healthily. "Your brain is always 'on'," writes expert Eva Selhub. And like "an expensive car", it needs "premium fuel" to run smoothly. Sugary and highly-processed foods are linked to anxiety and depression. But fresh fruit, vegetables, fish and whole grains are excellent brain food.¹

6. Get active. Regular exercise promotes good mental health, reducing stress and boosting dopamineA hormone and neurotransmitter that plays several important roles in the brain and body, providing us with positive sensations, rewarding us for evolutionarily good behaviours like eating food. level. But you do not need to run marathons. "The greatest gains," says psychotherapist Gosia Bowling, "are often seen in those who go from doing nothing to doing something". Even a five minute brisk walk can "increase your mental alertness".

7. Find purpose. Research suggests a meaningful life is key to better mental health. And the easiest way to lift your mood is to help someone else. "Little acts of kindness," says expert Meena Andiappan, "all add up", from opening a door for someone to giving to charity or joining a movement. Getting involved in life can help get you out of your head.

Mental health issues are not new. In Ancient Egypt, doctors prescribed dancing and painting to cure psychological conditions.² Some experts think mental disorders helped humanity adapt and survive. But today, psychologists say life is too difficult.³ We are overwhelmed by too much choice, unrealistic expectations and fears about the future.

Yes: Our stone-age brains are not cut out for modern life. Worrying about poisonous plants and sabre-tooth tigers kept our NeolithicThe New Stone Age was the last period before the development of bronze and iron technology. During this period, humans began to settle in tribes, farm the land, and domesticate animals. ancestors alive. But today, anxiety about work, studying and socialising is making us ill.

No: Life is messy and difficult. We all have bad days and negative thoughts. But we are not our thoughts. Feelings pass and life goes on. There are always people who can help and things we can do.

Or... Instead of trying to survive a complex world, some people choose a simple life: going offline, buying less, working less and spending more time with friends and family. This could be the new normal.