I believe that mental health services should be based on the premise that the origins of distress are largely social.

Maintain your relationships - for all kinds of reasons, friends are vital. Good friends, supportive friends, friends who won't judge you or try to take advantage of you.

Many people are probably better off avoiding therapists and using the resources and support available to us in everyday life. But therapy can be a chance to think things through with a professional in a calm, supportive and nonjudgmental atmosphere, and that can be helpful.

When you notice an unhelpful emotion or a shift in mood, or when you notice that you're doing something you know can cause problems (being snappy, for example, or drinking too much), that could act as a cue to examine your own thoughts - what am I thinking?.

Rumination tends to be eased if we learn to be mindful if we are able to be aware of, and understand how our own thoughts work.

Keep active - do something physical each day. Could be as simple as taking the dog out for a walk (if you've got a dog!), but could be going for a swim, or going to the gym every day.