Five Ways to Wellbeing

In the same way that there are things that we can do on an everyday basis to look after our physical health, there are also things that we can do to look after our mental health (some of which overlap).    

A good place to start is the “Five Ways to Wellbeing”, developed by the New Economics Foundation in 2008, who were commissioned by the government to identify simple, evidence-based actions that people could take to improve their mental wellbeing.

After reviewing research from psychology, neuroscience, public health and behavioural science, they identified the following five actions - a bit like having your "five-a-day" - but for your mind rather than your body.

Connect

Humans are inherently social creatures and so we naturally need interaction and connection with others.   This helps to give us a sense of belonging, feel valued and to build a support network for when times are tough. There are lots of ways in which we can connect:

• Speak to a colleague instead of sending an email

• Talk to someone on the commute to work

• Meet a friend for coffee/lunch

• Join a new group or club.

Be active

We all know the importance of exercise, in relation to looking after our physical health, but it's also great for our mental health too.    Exercise releases chemicals such as endorphins and serotonin, which help to improve mood. It can increase energy levels, reduce feelings of lethargy and create a sense of achievement, all of which can boost confidence and self-esteem.

Being active doesn’t have to mean the stereotypical idea of getting sweaty in the gym, but could be:

• Taking the stairs rather than the lift

• Going for a walk or run (especially outside as there is also evidence that being in nature improves mood)

• Playing sport

• Having a dance around the kitchen!

  
  
  
  

Take notice

We can spend a lot of time thinking about the past, replaying events and conversations, or worrying about the future, preparing for the worst to happen, rather than being present in the moment.  However, paying more attention to the world around us can help to improve our mental wellbeing.

Mindfulness is very much about taking notice, as it involves being present and fully engaged with whatever we’re doing. There are two parts to mindfulness; formal meditation and the informal practice of “everyday mindfulness”, which is about bringing your full attention to activities you're already doing.

For example, think about having a shower; you may be there in body, but your mind is often thinking about the day ahead or replaying yesterday's events. Instead, try engaging your senses:

• Sight - What can you see? Watch the water create a whirlpool as it drains away.

• Smell – What can you smell? Notice the different scents in your shampoo or shower gel.

• Touch -What does the temperature of the water feel like?

• Sound -What can you hear? Running water, music, or even your own singing!

  
  

You can practise this type of everyday mindfulness while eating, making a drink, walking, gardening, cleaning or even brushing your teeth.

Keep learning

This is not just about formal education or continuing profession development (although it can be). It’s about being curious, trying new experiences, acquiring skills and expanding your knowledge. Learning stimulates the brain, increases self-esteem and helps us feel a sense of achievement.

Some ideas include:

• Start an evening class or online course

• Join a book club

• Listen to podcasts

• Try a new sport or hobby

  
  

Give

Giving doesn’t just benefit the recipient - it can also help us to feel positive about ourselves. This is because acts of kindness trigger the release of feel-good chemicals such as serotonin, dopamine and oxytocin.     It can create a sense of purpose, strengthen connections and remind us that even small actions can make a difference.

Giving can also shift our attention away from our own worries for a while, helping us gain a different perspective.   Kindness often has a ripple effect too, encouraging others to pass it on.

There are many ways that you can give, whether that is by donating to your favourite charity, volunteering for a community project, or simply giving someone a smile to brighten their day.

Final Thoughts

One of the things I like about the Five Ways to Wellbeing is its simplicity. It's not about making dramatic changes and you don't need to do all five every day. Some days it might be connecting with a friend and other days it could be getting outside, noticing the world around you or trying something new.

Looking after our mental wellbeing isn't usually about one big thing. More often, it's the small things we do consistently that make the biggest difference.

If this has made you reflect on your own wellbeing, why not choose one small action from the Five Ways to Wellbeing and try incorporating it into your week?

Or if you would like more ideas about how to look after your mental wellbeing, please do get in touch.

📞 07543 408551

📧 susan@sccounselling.co.uk

💻 www.sccounselling.co.uk