Exercise is one of the most proven treatments for low mood and anxiety — and it's free.
• Even a 20-minute walk outside makes a measurable difference to mood — it's science, not a cliche.
• You don't need a gym. YouTube has free workouts for every level: yoga, HIIT, strength, pilates.
• In Scotland, Parkrun is free every Saturday morning at parks across the country.
• Habit stack: attach movement to something you already do. Walk to the shops. Take the stairs.
• Find something enjoyable — dancing, swimming, football, cycling. If you hate it, you won't stick to it.