When you’re feeling low, or anxious and stressed, it can be hard to know what helps.

What if I told you that there is some really good Australian research that has identified the top 5 things you can do to look after your mental health – and if you do more of those things, you’ll feel better?

Macquarie University’s MindSpot team reviewed research from all around the world. They also surveyed thousands of Australian adults about the things they do each day – and asked them about their mental health.

Through their research, they have identified 5 things you can do each day to improve your mental health. They call it The Big 5.

They’ve tested The Big 5 in Australia and overseas – and it turns out that doing these five things 3-5 times per week leads to better mental health.

So, what are The Big 5?

Here’s the list of the Big 5, and for each one, I’ve included some questions to prompt your own thinking about them and what you can do to boost your mental health and wellbeing.

Big 5 Activity	What it means?	Questions to ask myself…
Meaningful Activities	Make time for the things you value or that bring you joy.	What am I doing that I really love? Or, what’s one small thing I could do today that I’d enjoy or find meaningful?
Healthy Thinking	How you speak to yourself matters. Try practising self-talk that is kind and respectful.	Am I being my own harshest critic? What would I say to a friend in my situation?
Goals and Plans	Having something to look forward to can lift your mood.	What is one small step I could take or plan this week that would give me a sense of purpose and something to look forward to?
Healthy Routines	Move your body, eat well, and get a good night’s sleep – these three things are also really important for mental health.	What’s one healthy choice I could make for myself today?
Social Connections	Spending time with people you love and care about helps you to feel connected and supports your mental health.	What’s one step I could take to feel more connected today, or this week?

Want to know more?

You can read more about The Big 5 at https://www.mindspot.org.au/info/the-big-five/.

You can also download the Big 5 Checklist and see how many of The Big 5 you’re already doing. The checklist has some tips and ideas to get you started.

Remember that making changes takes time. You can start small – maybe just pick one of The Big 5 and build from there.

Need additional support?

The Big 5 can be helpful in getting proactive about your mental health. But when you’re feeling low, anxious, or stressed, even small steps can feel overwhelming. Remember—you don’t have to do it alone. If these ideas make sense to you but you’re unsure where to start, reach out to your GP. They can help you take the first steps and connect you with the right mental health support.

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If this article has been helpful, Dr Kylie has written previous blog posts about taking time for yourself and self-compassion that you might like to read or revisit.

Urgent Mental Health Support

At any time, if you need immediate help for a mental health issue, you can call:

Lifeline 13 1 1 14

In Ballarat, you can phone the Grampians Area Mental Health Service Access and Triage Team on 1300 247 647 (24 hours).

IN AN EMERGENCY, CALL 000.

At any time, if you need immediate help for domestic, family and sexual violence, call 1800RESPECT (1800 737 732). You can also send a text to 0458 737 732.

Written By Clinical Psychologist Dr Kylie McKenzie