On the Friday the 28th March last year, as I was preparing for Messy Church, I had my first ever panic attack. It was unpleasant. 

For a number of weeks prior to this date, I suspected I was battling with burnout. I was fighting hard to get through to Sunday and the parish AGM before taking a much-needed week off. 

I never made it to the AGM. 

Instead, AGM Sunday became day two of a five-week break due to burnout – mushy brain, headaches, low energy, high anxiety, and new levels of vagueness. I generally don’t enjoy parish AGMs (which sometimes cause me some of the same symptoms), but I’d take attending an AGM with lots of long, drawn-out discussion over budgets and buildings and policies over burnout any day!

All this to say, my appreciation and empathy for those with mental health challenges dialled up quite a few notches over the course of last year. 

One of the things I learnt is that mental health isn't someone else’s issue. Sooner or later, most of us will either face our own challenges or walk alongside someone who is struggling.

This week is Mental Health Awareness Week, and I encourage you to look out for others and for yourself during this time. So, here are some Mental Health Awareness Week tips for you to have a think about as you do life over the next few days:

Looking out for others

• Check in with someone. A simple text, phone call, or coffee catch-up can remind someone that they are seen and valued.
• Take time to listen. Sometimes people don't need solutions, just someone willing to listen without judgement.
• Pay attention to changes. If someone seems more withdrawn, anxious, tired, or overwhelmed than usual, gently ask how they're doing.
• Offer practical help. Small acts such as providing a meal, helping with a task, or offering childcare can make a real difference.
• Use kind and encouraging words. A genuine compliment or word of appreciation can brighten someone's day.
• Be patient. Not everyone is ready to talk about what they're going through, and that's okay.
• Include others. Invite someone for a walk, a meal, or a social activity, especially if they may be feeling isolated.
• Pray for them. If appropriate, let them know you're praying for them and for God's peace, strength, and presence in their lives.
• Help connect them to support. Encourage them to seek help from trusted friends, family, a doctor, counsellor, pastor, or other support services if needed.

Remember that kindness matters. You may never fully know what someone is carrying, so err on the side of compassion.

Often, the most meaningful support doesn't come through grand gestures, but through small, consistent acts of kindness and care.

Looking out for yourself

• Make time to rest. Rest is not a reward for finishing everything – it's an essential part of staying healthy and productive. Schedule rest into your calendar.
• Talk to someone you trust. A friend, family member, church leader, or colleague may provide encouragement and perspective when you're feeling overwhelmed.
• Pay attention to your warning signs. Notice changes in your mood, energy levels, sleep, or ability to concentrate. And don't ignore them.
• Set realistic expectations. You don't have to do everything, solve every problem, or meet every demand placed upon you.
• Protect your boundaries. Learn to say “no” when necessary and make space in your schedule for what truly matters.
• Get moving. A walk around the block, some gardening, or regular exercise can do wonders for both mind and body.
• Prioritise sleep. A good night’s sleep is one of the greatest gifts you can give yourself when life feels demanding.
• Spend time with people who fill your tank. Healthy relationships can be a source of strength, encouragement, and joy.
• Do something that refreshes your soul. Read a book, listen to music, spend time in nature, pursue a hobby, or simply sit quietly with a cup of tea.
• Pray and spend time with God. Bring your worries, fears, and burdens to him, trusting that he cares for you.
• Seek help when you need it. Reaching out for support is not a sign of weakness. It’s often a sign of wisdom and courage.
• Be kind to yourself. Speak to yourself with the same grace and patience you would offer a good friend.

Sometimes the most important thing we can do for our mental wellbeing is to recognise that we are human, with limits that need respecting, and that God never intended us to carry every burden on our own.

A gentle encouragement to finish with: have another quick read of the tips above and answer this question – is there something you can be doing over the next few days to bless someone else or yourself?