TODAY is World Mental Health Day and this year more than ever it will mean something to every one of us. The past seven months have affected us all, emotionally and psychologically, in different ways. And alas, just as many of us started to gain confidence about easing ourselves back to normality, restrictions have been re-imposed.

I know from anecdotal evidence that these recent measures, albeit important in the fight against the virus, have come as a blow to those struggling to cope. And the Mental Health Foundation’s research shows there’s been a slow decline in how well people are coping as the pandemic and its associated restrictions continue.

While we’re all in the same storm, we’re not all in the same boat. Covid-19 exposed deep inequalities in our society. Tragically, a lot of the pain is borne by those who were struggling to get by well before coronavirus hit. Before the pandemic, it was already clear higher levels of financial inequality were linked to a higher prevalence of physical and mental health problems, and that as countries become richer but remain unequal, the rate of comorbidities increases.

Unless governments take bold action to strengthen our social safety nets, those inequalities will widen further. We simply can’t detach the economic consequences of Covid-19 from public health priorities – the two are intertwined and not in competition. More unemployment and job insecurity will have a devastating impact on Scotland’s health – including a risk of increased suicide, drug deaths and domestic violence. That’s why, since the start of the pandemic, charities have lobbied the UK and Scottish governments to take action. There have been calls to tackle the debt crisis; for more fairness in Universal Credit; and concrete action on child poverty by lifting the two-child cap and benefit cap as well as concrete action on housing and rent and funding for community groups to connect people at risk of isolation.

The truth is we are inherently social animals and rely on physical contact with others to thrive. Take students – who are routinely scapegoated over Covid outbreaks. They’re the age group most likely to disclose feelings of loneliness – 32% compared to 21% of the general population. This may come as a surprise but it shouldn’t – student years are difficult transition years and can be incredibly tough for many young people.

Instead of piling on the pressure we should try to understand their emotional needs as they transition into adulthood – biologically, socially and financially. If more restrictions are to apply on campus then we must scale up mental health support on campus.

Similarly, older people, and those who spent months shielding with limited contact with the outside world are worried about restrictions being re-imposed during winter months – an already difficult time of year for them. To segregate older people in the winter would be unthinkable and the Scottish Government was right not to close cafes this weekend – we need to do everything possible to keep people connected in the safest way. But that alone won’t be enough – we need a revival of the inspirational community efforts we witnessed during lockdown across the winter months if we’re to tackle feelings of hopelessness among some of the most vulnerable groups.

And what an opportunity for Scotland to transform its relationship with the outdoors during winter. About half of Scottish adults who have experienced stress because of the pandemic said visiting green spaces, such as parks, was their coping strategy.

WE should take inspiration from our Nordic neighbours to bring our social and cultural activities outdoors, make our green spaces fully accessible, transform active travel and adapt hospitality infrastructure.

As winter approaches, with colder and darker nights drawing in, let’s try to maintain routines based on social interaction and build in time for physical activity, hobbies, eating well and quality sleep. Let’s remind ourselves there are things we can control and things we can’t. If our mind races or we start to think about what-if scenarios, it can help to bring our attention back to the present moment. What-if thoughts can trigger the fight-or-flight response that leads to the flow of cortisol – the stress hormone – through our bodies. By bringing our attention to the task at hand we’re less likely to entertain the unhelpful thoughts which can lead to very physical sensations of anxiety. Mindfulness, yoga, meditation, exercise and hobbies are good relaxation techniques.

Another great way of staying connected with the present is volunteering. Acts of kindness towards others releases dopamine – the feelgood neurotransmitter – in the brain and can help us feel good about ourselves. As a relatively fit 35-year-old, I decided to sign up with the Red Cross to deliver food parcels to vulnerable families around the west of Scotland – a hugely rewarding experience which I hope will continue to attract people during the months ahead.

At a whole-population level we need to prevent feelings of entrapment, humiliation and despair and rebuild people’s confidence because when we’re worried or afraid we tend to downplay our ability to cope.

When things get too much, let’s remember that it’s OK to feel down, OK to feel anxious and OK to ask for help. And let’s remind ourselves of a tough time in the past when we managed to pull through and tell ourselves that we can do it again – we’re more resilient than we think.

Yes, all of us have a role to play in supporting each other. But equally, governments need to continue to provide reassurance. Ultimately, people want to know their livelihoods are safe; that everything they’ve worked for won’t be lost; that the most vulnerable will be protected and that this experience will be a catalyst for change in our quest for a fairer, kinder and healthier Scotland.

Toni Giugliano​ is senior policy and public affairs manager at the Mental Health Foundation Scotland