‘5 a day’ for your Mental Health. The Five Ways to Wellbeing

: 12 May 2019; campaign

We all know that eating our ‘5 a day’ is great for our physical health. But what can you do to help look after your own mental health and wellbeing? The New Economic foundation were commissioned by the Government to research and review what people can do to look after their own mental health.

From this research, the 5 ways to Wellbeing were born!

Connect

There is strong evidence that indicates that feeling close to, and valued by, other people is a fundamental human need and one that contributes to functioning well in the world.

Some actions you can take to connect a little more in your day to day life:

Talk to someone instead of sending an email
Speak to someone new
Ask how someone’s weekend was and really listen when they tell you
Put five minutes aside to find out how someone really is
Give a colleague a lift to work or share the journey home with them

Start a new hobby and meet new people
Ask the guy/girl at the till how they are doing

Be Active

Regular physical activity is associated with lower rates of depression and anxiety across all age groups. Exercise is essential for slowing age-related cognitive decline and for promoting well-being.

Any exercise is better than no exercise; take part in what you enjoy not what you think you should do! Activities such as walking or weight training, can have the benefit of encouraging social interactions.

Here are a few ideas:

Take the stairs, not the lift
Go for a walk at lunchtime

Join a sports club – there are so many to choose from these days, circus skills to roller Darby, weightlifting to waterpolo – the choices are endless.
Get off the bus one stop earlier than usual and walk the final part of your journey to work
Organise a work sporting activity
Find a gym buddy or join a local group exercise class
Have a kick-about in a local park

Do some ‘easy exercise’, like stretching or yoga, before you leave for work in the morning
Take notice

Reminding yourself to ‘take notice’ or ‘be mindful’ can strengthen and broaden awareness.

Being in ‘the moment’ can help to manage stress, reduce anxiety and enhance creativity. Studies have shown that being aware of what is taking place in the present, directly enhances your well-being.

Some ideas of how you can get out of your head and into the moment:

Have a ‘clear the clutter’ day
Practice gratitude every day, name 5 things you are grateful for each evening before bed.
Take notice of how your colleagues are feeling or acting
Take a different route on your journey to or from work

Practice mindfulness or meditation
Visit a new place and be curious
Savour the moment, whether you are walking to work, eating lunch or talking to friends
Be aware of the world around you and what you are feeling
Reflecting on your experiences will help you appreciate what matters to you
Keep Learning

Evidence suggests that the opportunity to engage in work or educational activities particularly helps to lift older people out of depression.

Why not learn something new today? Here are a few more ideas:

Find out something about your colleagues

Sign up for a class
Read the news or a book
Set up a book club
Do a crossword or Sudoku
Research something you’ve always wondered about

Learn a new word
Try a new recipe
Give

Participation in social and community life has attracted a lot of attention in the field of wellbeing research.

Individuals who report a greater interest in helping others are more likely to rate themselves as happy.

Research into actions for promoting happiness has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing.

Do something nice for a friend, family member or a stranger
Thank someone, send a card or write a note

Smile
Volunteer your time
Join a community group
Look out as well as in
Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and creates connections with the people around you