{"id":129,"date":"2020-01-21T08:51:00","date_gmt":"2020-01-21T08:51:00","guid":{"rendered":"https:\/\/adrianharris.org\/blog\/?p=129"},"modified":"2020-05-07T10:41:22","modified_gmt":"2020-05-07T10:41:22","slug":"five-steps-to-mental-wellbeing","status":"publish","type":"post","link":"https:\/\/adrianharris.org\/blog\/2020\/01\/21\/five-steps-to-mental-wellbeing\/","title":{"rendered":"Five steps to mental wellbeing"},"content":{"rendered":"\n<p>As I was walking home one evening I saw a card lying in the street. I picked it up and realized what it was; the five steps to wellbeing developed by the New Economics Foundation (NEF). This little card is a brilliant reminder of the 5 steps so I now make sure I see it everyday.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"428\" height=\"631\" src=\"https:\/\/i0.wp.com\/adrianharris.org\/blog\/wp-content\/uploads\/2020\/05\/5-ways-small.png?resize=428%2C631&#038;ssl=1\" alt=\"\" class=\"wp-image-130\" srcset=\"https:\/\/i0.wp.com\/adrianharris.org\/blog\/wp-content\/uploads\/2020\/05\/5-ways-small.png?w=428&amp;ssl=1 428w, https:\/\/i0.wp.com\/adrianharris.org\/blog\/wp-content\/uploads\/2020\/05\/5-ways-small.png?resize=203%2C300&amp;ssl=1 203w\" sizes=\"auto, (max-width: 428px) 100vw, 428px\" \/><figcaption>The Five Steps to Wellbeing<\/figcaption><\/figure><\/div>\n\n\n\n<p>The five steps are simple and powerful.<\/p>\n\n\n\n<p><strong>Connect<\/strong> \u2013 I\u2019ve often written about the importance of connection; in fact I think it may be the most fundamental source of wellbeing. The NEF research concurs: Having less than four close relatives or friends puts you at high risk of future mental health problems. On the other hand, wide social networks \u201cpromote a sense of belonging and well-being\u201d (NEF).<\/p>\n\n\n\n<p>Try to connect with the people around you:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Talk to someone instead of sending an email or text;<\/li><li>speak to someone your don\u2019t know yet;<\/li><li>don\u2019t just ask how someone\u2019s weekend was;<em> really<\/em> listen when they reply.<\/li><\/ul>\n\n\n\n<p><strong>Be active<\/strong> \u2013 In Exeter, there\u2019s no excuse! Walking, cycling, kayaking, climbing, swimming, football or, of course, rugby! You don\u2019t have to take on anything too demanding; just find an activity you enjoy and make it part of your life. I often recommend physical exercise for clients who are experiencing <a href=\"http:\/\/www.adrianharris.org\/help\/depression.htm\" target=\"_blank\" rel=\"noreferrer noopener\">depression<\/a>: Exercise can boost your endorphins and moderate aerobic exercise can help with emotional regulation (Bernstein &amp; McNally, 2017).<\/p>\n\n\n\n<p>So why not go for a walk, try a sport, take up yoga or maybe tai chi? If you walk to a colleague\u2019s desk instead emailing them, you get a bonus social connection!<\/p>\n\n\n\n<p><strong>Take notice<\/strong> \u2013 Research shows that paying attention to your immediate experience and \u2018savouring the moment\u2019 enhances wellbeing. It can also deepen self-understanding, thus helping you to assess and reaffirm your priorities. Taking notice is related to <a href=\"https:\/\/adrianharris.org\/blog\/2020\/05\/04\/mindful-weeding\/\">mindfulness<\/a> which has been shown to promote positive mental states and facilitate emotional self-regulation.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Cultivate your curiosity; look out for the unusual.<\/li><li>Notice the changing seasons.<\/li><li>Just pause to notice your sensory experience: Really be with <em>this<\/em> moment.<\/li><li>Remember to check in with your self: How are you feeling right now?<\/li><\/ul>\n\n\n\n<p><strong>Keep learning<\/strong> \u2013 lifelong learning promotes optimism, enhances self-esteem and improves overall life satisfaction. Learning new skills also encourages social connection and is associated with a more active life. Why not join a class, a book club or learn to play an instrument?<\/p>\n\n\n\n<p><strong>Give<\/strong> \u2013 Remember the injunction to \u201cpractice random kindness\u201d? It seems the Hippies were onto something! Evidence from a range of sources suggest that giving promotes wellbeing. It doesn\u2019t need to be much: Research found that just one act of kindness a week boosts wellbeing. A simple smile or a kind word can count. Start small and maybe you\u2019ll be encouraged to do more, like volunteering for a local community project.<\/p>\n\n\n\n<p>While the NEF research notes the importance of <a href=\"https:\/\/adrianharris.org\/blog\/2020\/05\/04\/nature-connection-core-routines\/\">contact with the natural world<\/a> for wellbeing., they don&#8217;t highlight it. I think they&#8217;ve missed a crucal step there as these five steps work beautifully in nature. You could easily weave all five steps into a bird watching walk with friends, volunteering for a local conservation group or helping out a neighbour with their gardening!<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/neweconomics.org\/2008\/10\/five-ways-to-wellbeing-the-evidence\/\">Five Ways to Wellbeing: The Evidence<\/a><\/li><li><a href=\"https:\/\/adrianharris.org\/blog\/references\/\">References<\/a><\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As I was walking home one evening I saw a card lying in the street. I picked it up and realized what it was; the five steps to wellbeing developed by the New Economics Foundation (NEF). This little card is &hellip; <a href=\"https:\/\/adrianharris.org\/blog\/2020\/01\/21\/five-steps-to-mental-wellbeing\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[25],"tags":[10,26,24,12],"class_list":["post-129","post","type-post","status-publish","format-standard","hentry","category-wellbeing","tag-connection","tag-gratitude","tag-mindfulness","tag-nature"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Five steps to mental wellbeing - Body Mind Place<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/adrianharris.org\/blog\/2020\/01\/21\/five-steps-to-mental-wellbeing\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Five steps to mental wellbeing - Body Mind Place\" \/>\n<meta property=\"og:description\" content=\"As I was walking home one evening I saw a card lying in the street. 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