Wellbeing activities

Activities to support your wellbeing.

5 ways to wellbeing

The 5 ways to wellbeing have been researched and developed by the New Economics Foundation.

1 ConnectConnecting with others helps us to feel close to people and valued for who we are. But remember being social isn't the same for everyone.2 Be activeMany people find physical activity helps them maintain positive mental health. This doesn't have to mean running marathons or training every day at the gym. 3 Take noticeReminding yourself to take notice can help you to be aware of how you're feeling. It can help you understand what triggers your feelings of stress or anxiety.4 LearnFeeling like you're learning and developing can boost your self-esteem. And sometimes, setting goals can help you to feel more productive and more in control of your life.5 GiveThere's lots of research about the effects of taking part in social and community life. Some studies have shown that people who help others are more likely to rate themselves as happy.

Have a look at our website for examples of activities.

Worry tree

Writing down worries or concerns can be a powerful way of clearing your mind. Set aside 5 minutes at the end of the day to jot down your thoughts.

If you are turning things over in your mind, follow the worry tree.

What is worrying you?
Is there anything you can do about it?
If yes, take action if you can.
If no, change your focus of your attention. Try the breathing window to help you feel more relaxed.

Wellbeing battery

As with a battery, there are things that can drain and recharge our wellbeing over time. What affects our battery is individual to us. This activity helps us to think about the things in our life that may be draining us but also what helps us to recharge.

Let’s visualise our own wellness as a battery:

Think about what percentage your battery is right now. Add this to the battery.
Think about what may be draining you at the moment. Add these to the box on the left.
Think about what could help you recharge your battery. Add these to the box on the right.

It can be useful to refer these lists to reflect on what drains your battery and what helps to recharge it.

Wellbeing calendar

On a calendar (physical or digital), put in some wellbeing prompts across the coming weeks and months.

Whether it’s something big or small, these prompts can help maintain awareness of wellbeing and provide fun moments across your day to day.

Examples of things you might want to include:

Go for a walk at lunchtime.
Message/call a friend.
Meet a friend for lunch/cup of coffee.
Do a 5/10-minute mindfulness practice
Do some exercise (whatever works for you)
Listen to a podcast or music.

Circle of giving

Research has shown that acts of kindness are linked to increases in wellbeing.¹

But sometimes it can be difficult to know where to start.

Consider:

What you can give to yourself (whether it’s the opportunity to rest or a treat).
What you can give to someone you know (like a moment of your time for a lonely friend or family member), and
What you can give to the wider community (such as volunteering, or helping a stranger).

And it's okay if the things you can give right now feel small.

¹Source: Mental Health Foundation - kindness and mental health

Move your body (Five in Five)

Five in Five is a completely customisable mini-workout to help you move whatever way works for you. You can choose 5 exercises from the activity library and do each for 1 minute, adding up to a 5 minute mini workout.

Stamp your feet

Stretch to sky

Take part in physical activity

Walk or stomp it out

March on the spot

Jumping jacks

‘Box’ the air

Dance

Shake it out

Source: https://weareundefeatable.co.uk/ways-to-move/five-in-five

Click the picture to find out more.

Finishing work checklist

Using time at the end of the day to look back on your working day can help to shift your focus to what is coming next: going home, socialising, going for a walk.

Take a moment to think about today or write down your thoughts.
Acknowledge and accept 3 things that were difficult.
Consider 3 things that went well. Hold onto them.
Choose an action that signals the end of your shift or working day.
Now switch your attention to something different/something outside of work.
How will you rest and recharge?

Journalling

Journalling can be a helpful technique in self-care practice.

Writing down thoughts, emotions and behaviours can provide clarity and help to identify patterns in your thinking.

Journalling can be a way of recording your personal achievements and goals

Prompts

3 things I want to accomplish…

Today I was thankful for…

Free flow writing

Write whatever comes to mind, letting your thoughts flow

Write a letter

To yourself or someone else, in the past, present or future

Mood mapping

Write descriptive words about your mood or show it in pictures

Positive affirmations

When we aren't feeling great, we might often put ourselves down and say negative things about ourselves.

If you find yourself doing this, it can help to take a moment to say something kind about yourself.

It can feel strange at first, but being kinder to ourselves can boost our self esteem over time

Use statements starting with ‘I’ and repeat statements that are personal to you.

Setback plan

Having an awareness of your personal warning signs and coping strategies can be useful for self-care

By building a setback plan, you can feel prepared for situations that may otherwise be challenging.

Setback

Thoughts and feelings

Coping strategy

Missing a deadline

Negative thoughts about myself

Write down 3 positive things about myself

A friend cancels plans

They don't like me

Feeling nauseous

Check in with friend to find out why they cancelled

Use breathing techniques to reduce physical symptoms

Source: https://www.therapistaid.com/worksheets/mental-health-maintenance-plan /

Prayer and spirituality

For some of us, allocating time to spiritual practice or prayer can be a positive self-care strategy.

Finding new practices that create a connection with religion or spirituality might be a way of engaging in self-care.

Prayer or spiritual practice can be a way of creating space to explore your thoughts and feelings, as well as provide a sense of belonging and connection.

Source: www.rcpsych.ac.uk/mental-health/treatments-and-wellbeing/spirituality-and-mental-health

Prayer or spiritual practices can be personal and look different to each individual.

Engaging with nature

Spending time in nature can be therapeutic and benefit both your mental and physical wellbeing.

Building a connection with nature can be a great form of self-care.

Examples of activities you can do in nature:

Grow your own vegetables

Meditate in nature

Go bird spotting or look for wildlife

Notice your 5 senses in nature

Caring for a houseplant

Creative activity

Creative activities can be a great way of expressing your emotions.

Engaging in the arts can boost your mental health, help to build new skills and gain purpose.

You don't have to show anyone what you make or be perfect at it. It's just a way to express yourself.

Some examples of creative activities are:

drawing and painting
taking photographs
playing an instrument
writing stories or poetry
dancing
crafting