The Five Ways to Wellbeing are a set of practical actions aimed at improving our mental health and wellbeing. They were developed by the New Economics Foundation from evidence gathered in the Foresight Mental Capital and Wellbeing Project (2008).
We are encouraged to think about how often we do these five actions – on a daily, weekly or monthly basis. Think about your life over the past few days, and when you last:
- Took real notice of the things around you
- Connected with someone important to you or perhaps someone you don’t know
- Were physically active
- Learned something new
- Gave something of value to someone else – this could be in the form of giving your time, or something of material value
Often, everyday situations can allow us to do more than one of the Five Ways in one go.
You can introduce any of these actions into your life, any time, and you will begin to feel the benefits.
Connect
Connecting with the people around us is a great way to remind ourselves that we’re important and valued by others.
Here are some suggestions for staying connected:
- Arrange to meet people regularly. Monthly dinner dates with friends or join a local interest group.
- Reach out to somebody you’ve lost contact with. Send them a letter or give them a call to let them know you are thinking about them.
- Take some time to get to know your neighbours. Invite them around for a cup of tea.
- 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.
Be active
We know that there’s a link between staying active and positive mental health and wellbeing.
By making sure we are regularly moving our bodies, we can look after our mental and physical health at the same time.
Here are some ways to be active:
- Go for a walk during your lunch break or walk to work.
- Try activities that bring your focus to the mind-body connection such as yoga or tai chi.
- Make time for joyful movement, such as dancing.
- Join a local sports club - is there a sport you have always wanted to try?
- Take the stairs not the lift.
- Walk into work - perhaps with a colleague – so you can ‘connect’ as well.
- Get off the bus one stop earlier than usual and walk the final part of your journey to work.
- Organise a work sporting activity.
- Have a kick-about in a local park.
- Do some ‘easy exercise’, like stretching, before you leave for work in the morning.
- Walk to someone’s desk instead of calling or emailing.
Take notice
Taking notice of our thoughts, emotions and surroundings is a great way to stay present and pay attention to our needs.
Taking notice of things we’re grateful for, big or small, is a great way to boost our mood and appreciate our surroundings.
Here’s some suggestions around taking notice:
- Take up a mindful hobby like knitting or journaling.
- Write down three things in your life you feel grateful for.
- Allocate time in the evening to reflect on what went well that day.
- Get a plant for your workspace.
- Have a ‘clear the clutter’ day.
- Take notice of how your colleagues are feeling or acting.
- Take a different route on your journey to or from work.
- Visit a new place for lunch.
Keep learning
Learning new things is a good way to meet new people and boost our self confidence, which in turn improves our mental health and wellbeing.
Here are some ideas to keep learning:
- Try out a new recipe once in a while.
- Book yourself onto a wellbeing course or training session.
- Join a class to learn a new language or musical instrument.
- Learn something new about the people around you.
- Find out something about your colleagues.
- 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.
Give
Research has found a link between doing good things and an increase in wellbeing.
Here are some suggestions to give more
- Try and do one kind thing every day.
- Recycle your waste and give back to the environment.
- Donate old belongings to a local community group or charity.
- Help others.
- Give someone a smile.
- Volunteer and help in your community.
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