A guide to community care: surviving and thriving together

Looking after our mental health can seem daunting – especially when you feel like you’re going it alone. But deepening our sense of community by spending real, quality time with friends and family can go a long way. We’ve put together top tips from our global community of experts at United for Global Mental Health and the Global Mental Health Action Network to help you lean into your relationships, strengthen bonds and hopefully lighten your mental load.

1. Mindful media use
Doom-scrolling is like eating an entire tub of ice cream – momentarily satisfying, but ultimately depleting. Our brains weren’t designed for 24/7 global crisis mode. Instead, limit your media consumption in a way that keeps you informed without despair.

Start a group chat where everyone sends a link to a news story that moved them, but you must also share something that made you smile. Maybe it’s a local community project, a scientific breakthrough, or just a funny video. Share, discuss, and laugh together.

Top tip: Wendy Wang, Nora Therapy, China

2. A sanctuary of support
We’re wired for connection, and whether you’re navigating grief, anxiety, burnout, or just life, joining a support group allows you to spend time in a safe space with people who will listen and share experiences without judgement. It’s about creating spaces of genuine vulnerability.

With your friends or online, find a safe space to show up as you are. Take turns sharing, listening, and holding space. Cook a communal meal together, create a group playlist, or have a games night.

Top tip: Beto Carvalho, CEO, SoulBeeGood, Brazil

3. Support from spiritual leaders.
Religious faith gives many a sense of meaning in their lives. Spirituality isn’t about perfection it’s about finding meaning, connection, and a sense of something larger than our individual struggles. Consider reaching out to those in your religious community and explore practices that bring you peace.

It might be a prayer guide, a nature walk, or simply sharing a favourite passage, story or quote amongst each other.

Top tip: Sia Edward Programme Coordinator at East Africa Community Mental Health Network

4. Community in action
Connection is a form of self-care. When we connect with community needs, we rediscover our sense of purpose and interconnection.

Why not try searching for local volunteering opportunities from helping out at a community kitchen to taking part in a park or beach clean-up. Turn mutual aid from a concept into a living, breathing community practice.

Top tip: Antonis Kousoulis, United for Global Mental Health

5. Mental health resources
Breaking mental health stigma starts with making resources feel approachable, human, and connected.
Indulge in resources like an app, a book, a podcast, a breathing technique, or a community group to help you. For example, here’s some online guidance on how to boost your mental health through diet, sleep and movement from the Mental Health Foundation.

You can find toolkits tailored to your own local language and culture online too, including contact information for mental health support services.

Top tip: Wendy Wang, Nora Therapy, China

At United for Global Mental Health, we’re pushing for global investment in a future where everyone, everywhere has access to the mental health care they need. As these expert tips from Global Mental Health Action Network members show, we’re stronger together, and self-care doesn’t have to be a solo mission. That’s why pushing for stronger community-based support systems is one of our – and our partners’ – top priorities. So when the world feels overwhelming, remember you’re not alone.

Find out more about the work of United For Global Mental Health here.

Authors: Dave Gill, Brand and Content Advisor, United for Global Mental Health, and Amber Zafar, Social Media Manager, Project Everyone