Taking Action for Mental Health in Aviation
Top 10 Tips for Pilots Looking After Their Mental Wellbeing
In the aftermath of this year's Mental Health Awareness Week, I've found myself reflecting on the campaign's focus on Taking Action.
One of the resources I particularly liked was the Mental Health Foundation's interactive "Take Action" wheel. It wasn't complicated or revolutionary. Instead, it offered something many of us need when we're stressed, tired, busy, or simply stuck: a simple idea to prompt one small positive action.
That struck me as particularly relevant to aviation.
Pilots are generally very good at recognising risks, solving problems, and taking practical action when something needs attention. Yet when it comes to our own wellbeing, many of us can find ourselves thinking, "I should probably do something about that," without knowing quite where to start.
The reality is that protecting mental wellbeing rarely depends on one dramatic intervention. More often, it is built through small actions repeated consistently over time — sending a message to a friend, taking a proper break, getting outside, speaking to a colleague, prioritising sleep, or asking for support when it is needed.
With that in mind, I've created a pilot-specific version of the idea. The suggestions below are not intended to solve every problem or replace professional support when it is needed. Instead, they are designed to provide simple starting points for those moments when you know you should do something to look after yourself but are not quite sure what that something should be. Not every suggestion will be right for every situation. If the first one does not fit your circumstances, your location or your energy levels, simply spin again and choose another.
The important thing is not which segment the wheel lands on. The important thing is taking one small positive action.
Move Your Body
When life becomes busy, stressful or overwhelming, physical activity is often one of the first things to disappear. Unfortunately, it is also one of the most effective ways of improving both physical and mental wellbeing.
Movement does not need to mean training for a marathon or spending hours in the gym. The goal is simply to get moving. A walk, swim, bike ride, gym session, yoga class, gardening project or even twenty minutes spent playing with the dog all count.
At home, this might mean heading out for a walk, taking the dog to the park, going for a swim, getting out on your bike or finally making use of that gym membership.
Down route, it might mean using the hotel gym, swimming a few lengths in the pool, exploring the local area on foot or simply getting outside rather than spending the entire evening in your room.
Whenever possible, look for opportunities to combine movement with something else that supports your wellbeing. Walking with a friend, exercising with a colleague, joining a local group or simply spending time with family while being active gives you a "double whammy" of physical activity and social connection.
Pilots spend much of their working lives sitting down. A small amount of movement can improve mood, reduce stress, support sleep and provide valuable perspective after a demanding day.
Ask yourself:
What is the easiest way I can move my body today?
Then go and do it.
Get Outside
Getting outside is one of the simplest actions you can take to support your wellbeing. Fresh air, natural light and a change of environment can all help reduce stress, improve mood and provide valuable perspective after a demanding day.
At home, this might mean walking the dog, spending time in the garden, sitting with a coffee outdoors, going for a swim, or simply taking a short walk around the block.
Down route, it might mean exploring the local area, finding a park or waterfront, sitting outside for a meal, or choosing a short walk instead of spending the entire evening in your hotel room.
You do not need to spend hours outdoors for it to make a difference. Even ten or fifteen minutes away from screens, work and four walls can be surprisingly restorative.
Whenever possible, combine getting outside with another wellbeing activity. Meet a friend for a walk, explore a new city with a colleague, take your exercise outdoors or simply use the opportunity to slow down and clear your head.
Ask yourself:
When am I going to spend ten minutes outside today?
Then go and do it.
Put the Phone Down
It can sometimes feel as though there is a conflict between using technology to stay connected and needing a break from the constant stream of scrolling, work demands, notifications and advertisements that picking up your phone can bring.
If there is no urgent reason to pick it up, taking a break can be a simple but effective reset.
At home, this might mean leaving your phone in another room while you eat, spend time with family, read a book or watch a film.
Down route, it might mean resisting the temptation to spend the entire evening scrolling in your hotel room and choosing instead to go for a walk, call home, use the gym or explore somewhere new.
You do not need to switch off completely. Even thirty minutes without notifications, emails, news or social media can create valuable space to think, rest and recharge.
Ask yourself:
What could I do with the next thirty minutes if I put my phone down?
If you need inspiration, use your phone to spin the wheel.
Then put it down and give one of the suggestions a try.
Prioritise Recovery
In aviation, we spend a great deal of time thinking about duty periods, flight time limitations and legal rest requirements. Yet there is an important difference between being off duty and being genuinely recovered.
Recovery looks different for different people. It might mean sleep, but it could equally mean a quiet evening, reading a book, spending time with family, taking a bath, sitting in the garden, listening to music or simply giving yourself permission to do nothing for a while.
At home, prioritising recovery might mean protecting a free evening, taking a break from household tasks or choosing rest over productivity.
Down route, it might mean skipping the emails for an hour, putting your feet up with a book, taking a walk, using the hotel facilities or simply allowing yourself an early night.
Many pilots are familiar with the temptation to fill every available hour with tasks, obligations or entertainment. Sometimes the most productive thing you can do is recover properly.
Ask yourself:
What would help me feel more recovered by the end of today?
Then make time for it.
Eat Something That Supports Your Wellbeing
When we are tired, stressed or busy, food often becomes an afterthought. Many pilots are familiar with days fuelled by coffee, snacks and whatever happens to be available between duties.
What supports wellbeing will look different for different people. The goal is not perfection. It is simply making a choice that leaves you feeling better rather than worse.
At home, this might mean cooking a proper meal, sitting down to eat without distractions or making sure you stay hydrated throughout the day.
Down route, it might mean choosing a balanced meal over convenience food, eating something before you become excessively hungry or taking the time to sit down and enjoy a meal rather than grabbing something on the go.
Small choices made consistently often have a greater impact than dramatic changes that are difficult to maintain.
Ask yourself:
What could I eat or drink today that would genuinely support my wellbeing?
Then choose one thing and enjoy it.
Do Something You Enjoy
Activities that bring us enjoyment are an important part of maintaining wellbeing. They provide opportunities to relax, recharge, learn new skills and remind us that we are more than our jobs.
At home, this might mean reading a book, cooking, gardening, photography, music, crafts, sport or spending time with family and friends.
Down route, it might mean exploring a new city, visiting a museum, taking photographs, reading, swimming, exercising or simply setting aside some time for an activity that you genuinely enjoy.
You do not need hours of free time to benefit. Even a short period spent doing something enjoyable can help create a sense of balance and perspective.
Ask yourself:
What is something I genuinely enjoy that I could do today?
Then go and make time for it.
If I am heading away soon, what could I take with me to make that easier?
Then go and pack it.
Connect With Someone
Aviation can be a surprisingly isolating profession. Roster patterns, time away from home, fatigue and busy schedules can all make it easy to lose touch with the people who matter most.
Maintaining social connection is one of the most powerful protective factors for mental wellbeing. Fortunately, it does not need to involve a large social event or hours of conversation. Often, a short phone call, coffee with a friend or a simple check-in message is enough.
At home, this might mean meeting a friend for coffee, spending time with family, walking the dog with someone else, or picking up the phone instead of sending a text.
Down route, it might mean calling home, arranging a video call, having dinner with colleagues rather than eating alone in your room, or simply checking in with someone you have not spoken to for a while.
Whenever possible, look for opportunities to combine connection with another wellbeing activity. A walk with a friend, a swim with a training partner, or exploring a city with a colleague gives you the benefits of social connection and movement at the same time.
Ask yourself:
Who would I genuinely like to hear from today?
Then go and make it happen.
Tackle One Piece of Life Admin
Many of us carry around a surprising amount of background stress from unfinished tasks. An unanswered email, a roster bid, some paperwork, a phone call we've been avoiding, or an appointment we keep meaning to book can occupy far more mental space than they deserve.
One of the simplest ways to improve your wellbeing is to deal with just one of those things. You do not need to clear your entire to-do list. The goal is simply to remove one source of background stress that has been taking up headspace.
At home, this might be booking an appointment, sorting some paperwork, responding to an email, or finally dealing with a task that has been hanging over you.
Down route, it might be managing your roster, completing an expense claim, replying to an important message, or making a phone call you have been putting off.
Ask yourself:
What is the one thing taking up the most headspace right now?
Then spend ten minutes dealing with it.
You may find the sense of relief is far greater than the effort required.
Ask for Support
Seeking support is not a sign of weakness. It is a normal part of looking after your wellbeing, just as asking for help with a technical problem or seeking advice from a colleague is a normal part of being a pilot.
Support can come from many places. Family, friends, colleagues, peer support programmes, your GP, AME, union representatives, employee assistance programmes and mental health professionals may all have a role to play.
Ask yourself:
Do I need support right now?
If the answer is yes, think about who is best placed to help.
Then go and contact them.
If the answer is no, ask yourself:
Do I know what sources of support are available to me if I need them in future?
If not, spend a few minutes finding out what your company, union or local services can offer.
Then go and make a note of them. And if you have time, spin the wheel again.
Do Something Kind
Research consistently suggests that acts of kindness can benefit not only the recipient, but the person performing them as well. Kindness can strengthen social connections, improve mood and remind us that small actions often matter more than we realise.
Kindness does not need to be dramatic. It might be an encouraging word to a colleague, checking in on a friend, helping someone with a task, sending a message of appreciation or taking a moment to thank somebody who has made your day easier.
And do not forget kindness to yourself. Sometimes the kindest thing you can do is allow yourself a break, forgive yourself for a mistake or recognise that you are doing the best you can with the resources available to you today.
Ask yourself:
Who could benefit from a small act of kindness today?
Then go and do it.
What is one kind thing I could do for myself today?
Then go and do that as well.