Mental wellbeing is a very popular topic in today’s world and forms an overall part of our health. It is not merely the absence of mental illness, but having a positive state of mind and body. People can then feel good, function well and deal with daily stressors.
Evidence suggests there are 5 steps you can take to improve your mental wellbeing. You have probably heard of the NHS ‘5 steps to mental wellbeing’. Addressing these 5 areas could help you feel more positive and start to improve your life.
1 . Connect with people
Having good relationships whether that is at home, work or socially is important to allow you to feel supported and support others. Working on connecting with people gives you a sense of belonging and respect for each other.
How to build connections…
- Set time each day to speak with someone and really listen. Whether this is a meal together or on the phone.
- Disconnect from technology and talk, unless you need the tech to be connected eg long distance relationships.
- Join a group that shares an interest of yours. It doesn’t have to be an physical activity, anything you are passionate about and can share with someone.
- Volunteer or help a friend that could do with some support. Maybe they have moved home or are having a tough time at the moment.
2. Be physically active
We know this is important for our physical health, but it is also significant for our mental wellbeing. Exercise of any sort releases endorphins, the feel good hormone and makes us feel better about ourselves while also increasing self esteem.
How to be more active…
- Look into what is on offer in your area and work out if this would be a good option for you.
- Start small and build up gradually. All activity counts so even swapping the car for a walk to work.
- Try different things, the gym isn’t for everyone but there are so many activities available that there will be something for everyone, you just have to find it.
- Get friends and family involved, this usually ticks off more than one area of the 5 steps!!!
3. Learn new skills
You’re never too old to learn! Learning new skills is proven to improve your mental wellbeing by increasing confidence and self esteem. Also learning new skills reduces stress through increasing dopamine and cognitive stimulation.
How you can learn new skills…
- In your social life try a new hobby or class. It could be exercise, or maybe something you always wanted to try and haven’t – like blog writing.
- Learn a new language – most of us have had a go and probably given up! There are so many apps available which can fit into your already busy lives – Carpe diem!!
- Try cooking something new or learn to cook from scratch. The family can get on board with this. There are lots of helpful videos online.
- Take on a new challenge at work or home. Pick something you haven’t done before and give it a go. It may be redecorating and having a go at wallpaper! You can find a lot of how to videos on Youtube.
4. Give to others
Giving to others improves your mental wellbeing by activating the brain’s reward centre, releasing endorphins and lowering stress hormones. This boosts self esteem, creates a sense of purpose and increases social interactions.
How you can give to others…
- This doesn’t have to be monetary gifts, it can be your time or even some kind words.
- Small acts of kindness can have a huge impact, like asking someone about their day and really listening to them.
- Spend some time with someone that needs it. Whether it is to help a friend or volunteering with a local organisation.
- If you have certain skills can you give some of your expertise to help others? For example a retired builder could help a youth group learn some new skills or help an older person’s group to build a garden area.
5. Pay attention and be present in the moment
Paying attention to the moment can improve your mental wellbeing by keeping your mind focused. This reduces some anxieties, lowers stress and improves our emotional regulations. This can have a huge impact on our entire person through; enhancing focus, improving relationships, increased understanding of oneself and better control over responses to challenges.
You may have heard of this referred to as mindfulness. There are lots of good apps out there to help with this, but we can all do this everyday by just paying a bit of attention rather than running on autopilot in our busy lives.
How you can pay attention…
- Focus on your breathing
- Practice daily mindful activities – lots of great apps such as Headspace, Calm and the The Mindfulness App.
- Observe sensations – use all your senses in different environments to really notice what is around you. For example out on a walk, what can you see, hear, smell etc
- Practice – Mindfulness is not an easy task and can take a lot of time to master. Try this every day in different scenarios and be kind to yourself.
We have come to the end of this blog post on mental well being. I think we can see how important our wellbeing is and that there are actionable steps we can take to improve it. The 5 areas we can work on are; connecting with people, being active, learning new skills, giving to others and paying attention. We looked at how each of these 5 areas can benefit us, but also how they can help someone else too. Working on our own wellbeing can help us realise our potential, maintain positive relationships and have a sense of purpose. This not only helps ourselves, but all the people around us too.