learning new skills for your mental health
explore how learning, building skills or trying new activities can help you with your mental health and overall wellbeing
Learning new skills can build confidence, provide structure, open up opportunities and create community. Whether it’s gaining qualifications, exploring hobbies, improving social skills or building independence, skill development can offer a sense of fulfilment and purpose.
1 in 4 people in Scotland are faced with a mental health issue at some point in their lives. These challenges affect motivation, confidence and concentration, while often increasing anxiety and a fear of failure. All of these factors can make learning and developing skills more difficult. This resource explores how learning at your own pace, setting realistic goals and finding the right support can make skill-building manageable and rewarding for your wellbeing.
how does mental health affect learning?
Mental health conditions can affect motivation, concentration and self-confidence, making it harder to engage with learning. The way someone experiences these challenges depends on their individual circumstances, but some common barriers include:
Low energy and motivation:
Poor mental health can affect your sleep, your eating habits and how much you move your body. All of these factors can leave you feeling low on energy and motivation to learn.
Fear of failure and perfectionism:
Perfectionists are people who set extremely high expectations for themselves and are highly critical of their abilities if they don’t meet those goals. Perfectionistic tendencies are associated with anxiety, depression and obsessive compulsive disorder (OCD), particularly in young people. Being afraid of new learning opportunities in this way can inhibit individuals from gaining new skills or trying something new. Removing the pressure to be perfect the first time can be difficult, but it can bring a sense of freedom.
Medication side effects:
Some medications given for mental health conditions can have effects on your cognition. For example, antipsychotics and selective serotonin reuptake inhibitors (SSRIs) can reduce motivation for some people. However, others find that these medications can increase motivation to learn and concentrate. Side effects vary between individuals. The way medication influences a person’s capacity to learn will not be the same for everyone.
Unpredictability of mental health conditions:
Living with a mental health condition is not always a smooth journey. Symptoms can fluctuate from day to day. Some days it may feel easier to engage in learning and developing skills, while on other days it may feel overwhelming. Being aware of your mental health and your capacity can help you manage this. The same applies to those caring for those living with mental illness.
Social anxiety and reintegration:
Some people, such as those living with selective mutism, may find group learning environments intimidating. Additionally, those who have been isolated due to mental health challenges may find it difficult to reintegrate into social settings, often experiencing severe anxiety in unfamiliar places.
Structured learning
Many structured learning programmes are designed around funding requirements and specific timeframes. While these approaches work well for some, they can feel overwhelming or inaccessible to people managing long-term mental health conditions. The expectation to meet deadlines or progress within a set timeframe can discourage individuals from even starting, especially if past learning experiences have been difficult.
benefits of learning for your mental health
Learning has a variety of benefits for mental health. The process of acquiring new skills engages the brain in ways that can improve mood, cognitive function and increase life satisfaction, as well as build confidence, independence and emotional resilience. Research indicates that life skills training effectively reduces symptoms of anxiety, depression and stress, especially among young people and children.
Here are some of the ways skills development helps mental health:
1. Provides structure and routine
Attending groups or classes dedicated to learning the new skill helps provide structure to your week, giving you something to look forward to and a sense of purpose. Routine can help bring stability and predictability, which is especially helpful when dealing with anxiety or depression.
2. Reduces stress
Learning practical skills, such as time management, problem-solving or financial literacy, makes everyday life feel more manageable. When we feel more capable of handling challenges, stress levels decrease.
3. Increases confidence, resilience and self-esteem
We can gain a sense of accomplishment and reinforce self-belief and confidence. This is important for those who have experienced stigma, discrimination or exclusion, as it helps rebuild a sense of self-worth and personal agency.
4. Reduces loneliness
Joining learning groups, workshops or online courses can reduce isolation and build supportive networks. Learning alongside others – whether through peer support, workplace training or shared hobbies – helps us form meaningful relationships.
5. Improves memory and brain health
Learning improves memory, attention and problem-solving abilities. These cognitive functions can be affected by mental health conditions, such as depression and anxiety. They can also be influenced by neurodivergence, including Attention Deficit Hyperactivity Disorder (ADHD) and autism.
“For us, most people referred are anxious, lack confidence and find social situations very difficult. We have found over the years that if these three things can be resolved over a period of time, then learning and developing takes care of itself.
“Our priority is to work with people to get them into groups, do an activity they enjoy and get them used to being around people. All the while, we are embedding opportunities for skills development, whether IT, decision–making, problem-solving, communication, teamwork, etc, into the group activities.”
John Scott, Service Manager for Employability Support Service, delivered by Change Mental Health across Dumfries and Galloway.
practical tips to help learning
Start small and set realistic goals: Breaking learning into small, achievable steps can prevent it from feeling overwhelming. Whether it’s setting a goal to read one chapter of a book, complete a short online course or practise a skill for ten minutes a day, gradual progress builds confidence.
Find your learning style: Not everyone thrives in traditional face-to-face settings. Podcasts, audiobooks, hands-on activities, visual learning tools and interactive courses can make learning more engaging. If concentration is a challenge, try short, focused sessions with regular breaks.
Use nature: Spending time in natural spaces has been shown to improve focus, reduce stress and boost mood. Taking study breaks outdoors, reading in a park or even going for a short walk before learning can help with mental clarity and energy levels. For those who struggle with sitting still for long periods, learning in motion can be a great alternative.
Create a supportive environment: A comfortable and distraction-free space can improve focus. If studying alone feels isolating, joining a peer learning group, workplace training session, or online forum can provide encouragement and accountability. Having a study buddy or mentor can also help keep motivation levels up.
Be kind to yourself: It’s okay if learning takes longer than expected. Mental health can fluctuate and some days will be easier than others. Taking breaks, celebrating small achievements and knowing when to pause are all part of a healthy learning process.
Fuel your brain with good nutrition: What we eat impacts energy levels, concentration and emotional regulation. Nutritious meals with protein, whole grains and healthy fats can help maintain focus throughout the day, while staying hydrated supports brain function and cognitive performance.
Balance learning with wellbeing: Prioritising sleep, exercise and self-care makes it easier to absorb information and stay engaged. If learning ever feels too much, stepping back and returning when you’re ready can prevent burnout.
“In many cases, adults today find themselves struggling to manage life and living in this hectic and demanding world. Often our learners come looking for new skills or hobbies but in almost all our groups there will be learners who cite improvement in their mental and emotional wellbeing as a goal in participation.
“Lifelong learning helps people feel more connected and less isolated, especially in rural areas because we have the means to offer online courses which they can access from home or on their mobile phone.”
Karen Doherty, Course and Projects Manager for Scotland at WEA Scotland.
Read more how lifelong learning courses delivered by WEA help people supported by Change Mental Health in Fife.
Skills and activities to try for your mental health
Want to try something new but don’t know where to start? We’ve put together some ideas below for inspiration!
You don’t need to do everything at once. Just trying one small activity for a few minutes can make a difference. If starting feels difficult, try breaking things into smaller steps or doing them with a friend or loved one.
Building practical skills that help with day-to-day tasks can improve independence, self-esteem and reduce feelings of overwhelm.
- Budgeting
- Learn how to cook simple nutritious meals
- Communication skills and building boundaries
- Mindfulness and grounding techniques for moments of stress of anxiety
Learning and gaining new knowledge helps build confidence and provide structure.
- Join your local library and check out a new book or audiobook
- Find a free course online on a topic that’s always fascinated you
- Learn a new language
Building practical skills that help with day-to-day tasks can improve independence, self-esteem and reduce feelings of overwhelm.
- Budgeting
- Learn how to cook simple nutritious meals
- Communication skills and building boundaries
- Mindfulness and grounding techniques for moments of stress of anxiety
Hands-on, practical activities can help keep your hands busy and give your mind something else to focus on. You could try:
- Cooking or baking
- Gardening
- Wood working
- Physical activity – why not try a new sport you have never tried before? You could try out an exercise class in your area, local football or even yoga!
Getting involved in your local community provides valuable opportunities to gain experience, build confidence and connect with others. Why not try:
- Volunteering: Many people find that volunteering is an easy and effective way to reintroduce structure while developing workplace skills.
- Fundraising: Taking part in sponsored walks, creative challenges or charity events can build a sense of purpose and achievement.
support
Our National Advice and Support Service can help you and people you care for with mental health concerns and money worries.
We can link and signpost you to relevant local and national support, including our own Change Mental Health services, as well as supporting with debt, grants and benefits.
The service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm to 1.30pm). Contact 0808 8010 515, email advice@changemh.org or fill in the form on the service webpage.
For full details about the service, visit the National Advice and Support Service webpage.
other support
Highland HighLife promotes opportunities in culture, learning, sport, leisure, health and wellbeing across Highlands
Discovery College in Highlands offers a range of free training aimed at reconnecting with your community through learning
WEA Scotland offers free adult learning courses online and in-venues across Scotland
Dumfries and Galloway Council’s Lifelong Learning works with a wide range of third sector and public partners to deliver accredited and non-accredited learning opportunities
MoveOn offers employability training and volunteering opportunities in Edinburgh and Glasgow
Access to Industry works with young people and adults who face barriers to employment
Perth and Kinross Council’s Learning Hub provides a selection of free, high-quality, and flexible online and face-to-face learning courses. It also runs employment-focused trainings.
Fife Employment Access Trust supports people with mental health problems in finding and maintaining work through a range of courses and activities.
Fife College offers courses in local venues across Fife through their Community-Based Adult Learning programmes, which can help you improve your skills for learning, work and life.
