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What is 'My Happier Living Action Plan?'

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What is 'My Happier Living Action Plan?'

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This is a resource for you to learn about the Ten Keys to Happier Living and the actions you can take to improve your wellbeing.

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We all feel unhappy some of the time. That's normal. As well as trying out some of the actions and activities on the 'My Happier Living Action Plan' Bulletin Board, if you feel very unhappy it can help to find someone to talk to.

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We all feel unhappy some of the time. That's normal. As well as trying out some of the actions and activities on the 'My Happier Living Action Plan' Bulletin Board, if you feel very unhappy it can help to find someone to talk to.

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Talk to a safe adult of your choice, for example:

Parent

Carer

Teacher

Family member

GP

Counsellor

School Nurse

Contact a free and confidential helpline:

Childline www.childline.org.uk Ring 0800 1111

YoungMinds Textline offers you free, 24/7 test messaging support, wherever you are in the UK. Text YM to 85258 to start chatting to a trained volunteer.

Supportline Ring 01708 765200

BullyingUK www.bullying.co.uk Ring 0808 800 2222

Ring the police:

In an emergency ring - 999

Not an emergency ring - 101

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Mental Health Support for Young People: Young Minds

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Mental Health Support for Young People: Young Minds

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If you’re struggling with your feelings, we have tips and advice from other young people, and information on getting the support you need for your mental health.

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Experts have worked out Ten Keys to Happier Living where we can take action to help us feel happier.

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Experts have worked out Ten Keys to Happier Living where we can take action to help us feel happier.

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So why not today give your body a bit of a boost by laughing!

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 Action for Happiness on Instagram: "Give your body a boost by laughing or making someone laugh @dr_radha #activeapril"

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144 likes, 3 comments - actionhappiness on April 8, 2024: "Give your body a boost by laughing or making someone laugh @dr_radha #activeapril". 

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View this post on Instagram

A post shared by Action for Happiness (@actionhappiness)

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If you are feeling really unhappy you can also look for support in your area. Here are some examples of what support is available in Northamptonshire.

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10 Days of Happiness is a free 10-day online coaching program which guides you through daily actions for happier living.

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Get happier with our free 10-day online program

We developed the free 10 days of Happiness coaching program during the Covid-19 pandemic.

The program is based on the 10 Keys to Happier Living, and is designed to give an uplifting overview of the building blocks to happier living in just 10 days.

It can be used in good and bad times to give your happiness boost and remind you of what is important.
It only takes a few minutes each day!
The program can be done from anywhere in the world and by email or by SMS in the UK.

How Does it work?

Meet Abi, your personal happiness coach.

Each day Abi will send you a message with a bite-sized chunk on the science of happiness and a research-backed activity to do to build your personal happiness practice.

Abi is a digital coach, so you can't communicate with her directly. The wisdom Abi imparts and the messages you receive are created by a team of happiness experts and special advisors.

Abi is voiced by Isobel Adomakah Young

She is illustrated and animated by Phoebe and Angie at ARC

The technology behind our digital coaching is powered by LiveBetter

Happiness for everyone

Access to health and happiness is unequal across our society which is why Action for Happiness is committed to offering free and inclusive resources. The pandemic had a deep emotional effect on people and we know it made existing health and economic inequalities worse. In particular women and black and minority ethnic communities reported consistently worse mental health than other groups across every measure.

The 10 days program is a high-quality, evidence-based, accessible introduction to happiness available free to everyone who speaks English and has access to email, and it is available free by SMS in the UK.

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Apply the 10 Keys to Happier Living to your life with our free 10-day coaching programme, based on the latest research

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Setting, planning, and reaching our goals can help us feel happier.

Goals can be big or small and can help us turn our dreams into reality.

Goal setting is a skill we can all learn.

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There are many ways of learning new things.

You are never too old (or too young) to learn something new.

Learning gives us a sense of achievement and boosts our self-confidence.

Learning new things might help you feel happier.

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We all have ups and downs - difficulties are part of life.

Our thinking patterns influence what we feel.

Identifying and using our strengths can help manage difficult situations.

Having a support network can increase our resilience.

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Being part of something bigger than ourselves can help us feel that we belong.

People who have a sense of meaning in their lives are generally happier, have better wellbeing and are more resilient and confident.

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Learning to accept who we are is an important happiness skill

We all have strengths and things we are less good at.

Everyone makes mistakes – it’s how we deal with them that really matters.

Comparing ourselves with others can ‘bring us down’

Learning to be kind to ourselves, (especially when we have made a mistake), is a really important skill.

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When you are happy you are more likely to feel friendly and be kind to others and yourself.

Smiling can make you feel happier.

The brain is more likely to notice the things that are negative or go wrong rather than the things that go right.

We can train our brains to think more positively. This takes time and regular practice.

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Working on our relationships is good for our happiness and our happiness is good for our relationships.

We are more likely to laugh when we are with another person than when we are on our own.

Feeling connected to other people is very important for our happiness.

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Mindfulness is living in the moment.

Living in the moment can help us to enjoy the world around us and understand ourselves better.

Being mindful reduces stress and anxiety and improves memory, concentration and creativity.

Mindfulness can help us experience things that we have taken for granted in a new way.

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There are many way to give/be kind.

All GIVING counts.

It's cool to be kind.

When we do kind things for others it helps us and them feel happier.

Being kind improves our mood.

Kindness is catching - kind acts make people happier and happier people are kind to others.

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The Ten Keys to Happier Living - What are they?

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The Ten Keys to Happier Living - What are they?

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Download the video for sound

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Local Services in Northamptonshire for Young People and their Mental Health

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Local Services in Northamptonshire for Young People and their Mental Health

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Local services for young people and their mental health

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We understand that during these difficult times, young people particularly might struggle with their mental health. There are local services available to help you or someone you know.

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On My Mind - Resources for Young People                   The Anna Freud Centre

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On My Mind - Resources for Young People                   The Anna Freud Centre

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On My Mind aims to empower young people to make informed choices about their mental health and wellbeing.
The pages found here have been co-produced by young people to help other young people.

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Our use of cookies

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For more detailed information about the cookies we use, see our Cookies page

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Necessary cookies enable core functionality such as security, network management, and accessibility. You may disable these by changing your browser settings, but this may affect how the website functions.

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On My Mind | Resources for Young People | Anna Freud Centre

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On My Mind aims to empower young people to make informed choices about their mental health and wellbeing. Click here to find out more.

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What steps can I take to help me choose goals and work towards them? 

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What steps can I take to help me choose goals and work towards them? 

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How can trying out new things help and what can I do?

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How can trying out new things help and what can I do?

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What actions can I take to help me bounce back during tough times?

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What actions can I take to help me bounce back during tough times?

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connect with and contribute to the world around me?

help to make the world a happier place?

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How do I use my strengths and treat myself like I would a good friend?

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How do I use my strengths and treat myself like I would a good friend?

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How do I train my brain to look for the good things?

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How do I train my brain to look for the good things?

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build good connections?

feel valued and cared for?

be able to care for others?

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be mindful.

focus my attention and live in the present.

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By creating a self-care plan you will be able to identify activities you can use to support your mental health. You can adapt your plan on a weekly or monthly basis, depending on your schedule or priorities.

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Mind and body are connected.

Exercising regularly can improve brain power and help us learn.

Sitting for too long is not good for our wellbeing.

A healthy diet, drinking more water and a good night's sleep are good for our happiness.

Exercise can be fun and need not be a marathon.

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COMMUNITY HEALTHCARE SERVICE - Children and Young People       LIVE CHAT

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COMMUNITY HEALTHCARE SERVICE - Children and Young People       LIVE CHAT

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A team providing emotional wellbeing and mental health support for children and young people up to the age of 18 in Northamptonshire.

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Meet the team

We are all trained CAMHS workers ready to speak to you without judgement, pressure or assumption. The team aim to provide you with the help and support you need today according to your needs.

Want to know who you are speaking to?

Mark - Specialist Mental health Practitioner

Nathan - Specialist Mental health Practitioner

Katie - Specialist Mental health Practitioner

Emmah - Specialist Mental health Practitioner

Roline - Specialist Mental health Practitioner

Ooroosa - Specialist Mental health Practitioner

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We are all trained CAMHS workers ready to speak to you without judgement, pressure or assumption. The team aim to provide you with the help and support you need today according to your needs. Want to know who you are speaking to?

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Feeling Good App - Increase wellbeing and resilience to stress

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Feeling Good App - Increase wellbeing and resilience to stress

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Feeling Good offers Positive Mental Training audio programmes based on scientific research which can help you feel better, lift your mood and recover from stress, anxiety, and depression by building resilience and developing positive feelings.

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SIMPLE DIRECTION ACTIONS - for you to try

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SIMPLE DIRECTION ACTIONS - for you to try

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Take a small step towards a goal that really matters to you.

Make some progress on a task you have been avoiding.

Share an important goal with someone you trust.

Ask for help in overcoming an obstacle you are facing.

Find a new way of looking at a problem.

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SIMPLE TRYING OUT ACTIONS-for you to try

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SIMPLE TRYING OUT ACTIONS-for you to try

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Learn about a new topic.

Make a meal using a recipe you've not tried before.

Try a new form of exercise.

Play new music or watch a new TV show.

Design your own birthday card for a friend.

Visit somewhere in the local area you've not been to before.

Learn to say a word or phrase in 3 different languages.

Share one of your skills with a friend or ask them to share one of their skills with you.

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SIMPLE RESILIENCE ACTIONS - for you to try

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SIMPLE RESILIENCE ACTIONS - for you to try

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Go for a walk to clear your head when life feels over-full.

Ask for help when you need it.

Find a way of seeing the good in a situation that has gone wrong.

Write down what good things you learned from a recent challenge.

Challenge your negative thoughts. Find a different way of looking at things.

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Make a list of what matters to you most.

Find a way to help a community project or cause that you care about.

Find out about the values and traditions of another culture.

Look up at the sky... we are all part of something bigger.

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SIMPLE ACCEPTANCE ACTIONS - for you to try

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SIMPLE ACCEPTANCE ACTIONS - for you to try

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Treat yourself as you would treat a friend.

When things go wrong, be kind to yourself.

Notice the things you do well and say well done.

Say a caring, calming, phrase to yourself when you are low.

Choose to see your mistakes as opportunities to help you learn.

Write down three things you like about yourself.

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SIMPLE EMOTIONS ACTIONS - for you to try

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SIMPLE EMOTIONS ACTIONS - for you to try

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Decide to look for what’s good (even on the difficult days).

Take a photo of something that brings you joy and share it.

Notice nature and the beauty of the world around you.

Create a playlist of your favourite songs and enjoy them.

Create a list of your favourite memories.

Watch a funny video clip and enjoy how it feels to laugh.

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SIMPLE RELATING ACTIONS - for you to try

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SIMPLE RELATING ACTIONS - for you to try

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Smile at the people you are with and try to brighten their day.

Ask a friend what good things happened to them recently.

Ask curious questions when listening to others.

Put away  your phone/game and focus on who you are with.

Plan to meet up with others and do something fun.

Get in touch with an old friend you've not seen in a while.

Make positive comments to as many people as possible today.

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SIMPLE AWARENESS ACTIONS - for you to try

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SIMPLE AWARENESS ACTIONS - for you to try

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Go nature spotting.

Focus on one thing at a time.

Stop to watch the sky and clouds for a few minutes each day.

Notice 3 things that are beautiful.

Take 3 calm breaths regularly throughout each day.

Eat slowly, notice the taste, texture and smell of your food.

Listen to a piece of music without doing anything else.

As you walk notice the sound of each step and how it feels.

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SIMPLE EXERCISING ACTIONS - for you to try

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SIMPLE EXERCISING ACTIONS - for you to try

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Dance to your favourite music.

Go to bed on time.

Help in the garden.

Go up and down the stairs at least 10 times a day.

Walk or Cycle if you can instead of asking for a lift.

Try an online exercise class or work out.

Go outdoors today.

Eat a rainbow of fruit and veg today.

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Say something nice.

Offer to help.

Smile.

Say thank you.

Apologise.

Tidy your room.

Send kind thoughts.

Make and give a gift to someone.

Share good news.

Be kind to yourself.

Open a door for someone.

Think of a Giving action that works for you.

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The 10 keys are based on the latest research and backed by thousands of studies.

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The 10 keys are based on the latest research and backed by thousands of studies.

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Imagine your hopes and plans for the future

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Imagine your hopes and plans for the future

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Just stop and sit down for 5 minutes. Think about your hopes and plans for the future?

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Take time to think about your hopes and plans for the future

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REACH collaboration provide professional and confidential services for Young People across Northamptonshire

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A one minute practice to make life happier and kinder

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Think of some goals that you have already achieved (like developing a skill in sport or baking a cake.)

Design a medal to award to yourself as a celebration. Make sure that it includes what you did and what you achieved.

Share your achievement and feelings about it with a friend.

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THINK OF A TIME when you faced a challenge or a difficult time

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THINK OF A TIME when you faced a challenge or a difficult time

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Who and what helped you get through it?

How could you use this knowledge and the skills you learned to deal with a future challenge?

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Make a list of positive ways to describe yourself.
E.g. I'm a good friend who listens.

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Thankfulness Tree | Easy Thanksgiving Craft For Kids | Party Create

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Watch the video to learn how you can show you are listening with not only your ears but your eyes, your head, your hands and feet, your mind and your heart!

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CHOCOLATE FUN with one piece of chocolate

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Choose and try 5 fruits or veg that you haven't tried before

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Take the SMILE challenge: smile at as many people as you can today

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Take the SMILE challenge: smile at as many people as you can today

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USE THE TEN KEYS TO HAPPIER LIVING GREAT DREAM FRAMEWORK AS A MENU NOT A PRESCRIPTION

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USE THE TEN KEYS TO HAPPIER LIVING GREAT DREAM FRAMEWORK AS A MENU NOT A PRESCRIPTION

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See how many people you can smile at today 😁

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See how many people you can smile at today 😁

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Action for Happiness on Instagram: "Five principles for healthy, happy eating from our conversation with @doctors_kitchen thank you for the inspiration! 🍎💚💪"

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114 likes, 2 comments - actionhappiness on October 28, 2023: "Five principles for healthy, happy eating from our conversation with @doctors_kitchen thank you f..." 

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View this post on Instagram

A post shared by Action for Happiness (@actionhappiness)

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Choose a DREAM and decide on the STEPS you will take to achieve this.

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When you feel you can't do something add the word 'yet.' E.g. I can't ......YET.

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When you feel you can't do something add the word 'yet.' E.g. I can't ......YET.

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BECOME A 'THOUGHT DETECTIVE' - Find a positive way of looking at things

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BECOME A 'THOUGHT DETECTIVE' - Find a positive way of looking at things

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Think about a young person who is a ‘legend.’

What things are they passionate about and what brings meaning to their life?

What are the things that you are passionate about?

How could you use your passion to help others?

How will you make this happen?

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Ask a safe adult or friend what they think are your strengths or superpowers.

Draw a picture of you using your superpowers.

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TIME YOURSELF FOR 2 MINUTES!  WRITE DOWN as many different feelings you can think of.          

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TIME YOURSELF FOR 2 MINUTES!  WRITE DOWN as many different feelings you can think of.          

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How many of these feelings are positive?

Have you written down more negative than positive feelings?

Ask a friend to help you identify more positive feelings.

Describe the times when you have felt the positive feelings

What was happening around you when you felt positive?

How can you use this information to help you look for the good in life’?

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Turn each word below into an action to help you to be a good friend. The first one is completed for you.
Nod - when I am listening to someone, I will nod my head from time to time
Listen -
Look -
Facing -
Support -
Time -
Fun -
Curious questions -
Kind -
Mobile phone -
Smile -
Share -

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Step outside and look up at the sky. What do you see and what is the weather like?

Begin walking and:

- Notice what you see, hear and smell.
- Notice your feet touching the ground and stepping out

After your walk what do you remember?

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Read the poem and then over the coming week SUPRISERCISE yourself in as many ways as you can.

SUPRISERCISE
'You need to exercise, 'says Mum.
Exercise! What a bore!
Quickly I run out of the door.

In the garden it's much more fun,
Time to skip and jump and run.
Chasing my dog, climbing trees,
Coming in with dirty knees.
My friends and I would rather play
Kicking a ball all through the day.
Hanging from the monkey bars
Upside down till I see stars!

When I come inside at last
It seems the day went by so fast.
'You must be hungry now,' says Dad
'With all the exercise you've had.'

Exercise? Not such a bore!
Tomorrow I might just do some more!

Glynis Harper

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Creativity is so good for our mental health and emotional wellbeing

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Why  not get outside and move your body to clear your head

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Why  not get outside and move your body to clear your head

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Life is full of worries and our heads can get full of problems and thoughts. So that's why it's great to get outside and move. This can help clear our heads, give us some perspective over our worries, and importantly help us to find solutions as well.

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Why not get outside and move your body to clear your head?

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Get together with a friend and find out more about each other.
Ask each other about:

Favourite colour and food

Best film and TV show

Hobbies

Something you would like to learn

Winning the lottery - what would you do?

Pets

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You have opportunities to make friends at every stage of your life, so being able to make friends easily is a helpful skill to develop. Hopefully these 5 simple tips will help you

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Making friends can be a little overwhelming and daunting for some people

You have opportunities to make friends at every stage of your life, so being able to make friends easily is a helpful skill to develop. Hopefully these 5 simple tips will help you:

Image Credit

You shouldn't have to change who you are to make friends; trying to be someone else all the time is exhausting! Just be yourself and let others see the real you.

A good friend will like you for who you are, and if they don't, then they are not the type of friend that you want to have.

Remember, if possible use open and friendly body language, like smiling, relaxing your shoulders and looking people in the eye, rather than hiding your face and looking down, as this will show others that you are friendly and approachable.

Image Credit

Sometimes, meeting people can be difficult.

Trying new hobbies or interests that get you out and about, helping you meet new people. This could involve volunteering locally, or joining a club at school or outside of school.

Image Credit

Even simply saying 'hello' is a great way to start a conversation with someone.

You could also try conversation starters, such as giving a compliment. For example, 'I love your jacket, where's it from?'

Try and keep the conversation going by asking open questions (those which invite people to say more than just 'yes' or 'no') as this will help you find out a bit more about the other person.

Image Credit

From talking to someone, you may find out that you have similar interests or hobbies.

Using this can help build a friendship as you have something in common that you can discuss or do together.

Image Credit

Friendships take time and effort, but a good friendship will be worth the effort.

Showing willingness to stay in touch will help build upon the friendship. You can also use this to get to know them better or arrange to meet up and do something.

how to get help

If you have any more questions on this area or would like to speak to somebody about this topic, have a look at the links or search for your local services in the blue box below. Alternatively you can always contact your school nurse.

take action

Remember: Making new friends can be difficult and sometimes results in rejection. When this happens, it doesn't mean that it's your fault or that you are a bad friend, it could simply be that that person was having a bad day or has different interests to you.

Don't let this put you off making new friends, even if you had a bad experience, as not everyone will be like this.

Find help in your local area

Find help in your local area

Find out what services are available to you in your area. Remember your school nurse is always there to give you confidential help and support.

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Love your body, love yourself, #lovehealth

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5 Simple Tips To Make Friends | Health For Teens

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If you find it difficult to make new friends, you're not alone, so take a look at some of the simple tips we have put together to help with this.

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Ask a friend to name one dream they have for their future.

Together create a recipe for their dream.

What ingredients will they need?

What method will they follow?

What might get in their way?

What extra help might they need?

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Change the rules of a simple game like Snakes and Ladders or Snap to create a new game.

Play your new game with a friend.

What did you both enjoy?

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Find out about someone who has overcome a difficulty, becoming stronger as a result.

Draw a comic strip about how the person 'bounced back' from a difficult time.

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Small moments that have meaning for us can add up to us feeling we have meaning in our life

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Look for the meaningful moments in daily life 💕✨

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Next time you make a mistake, think what you would say to a friend if they had made the same mistake. Use these ideas for yourself.

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1. Each day for a week, write down three good things that you are pleased about, grateful for, enjoyed, or that went well.

2. Notice how different you feel after doing the exercise for a week.

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Do you ever have challenges in your relationships?

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Do you ever have challenges in your relationships?

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How someone’s making you feel may be how they’re feeling

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How someone’s making you feel may be how they’re feeling

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Getting out for a morning walk brings joy and hope 🌤

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What do you feel when you are active or take exercise?

What ways of being active and exercise do you do now and enjoy? How do you feel?

What other ways of keeping active and exercise could you also do in the future?

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A compliment is an expression of admiration or praise towards someone. Making and giving compliments cards is a good way of helping another person feel good.

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Music can be such a great source of happiness!

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 Action for Happiness on Instagram: "How often do you listen to music? It can be such a great source of happiness 🎵❤️ @dr_radha"

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180 likes, 1 comments - actionhappiness on November 29, 2023: "How often do you listen to music? It can be such a great source of happiness 🎵❤️ @dr_radha". 

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View this post on Instagram

A post shared by Action for Happiness (@actionhappiness)

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Show yourself the same kindness you would a friend

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 Action for Happiness on Instagram: "Be patient with yourself. You’re growing every day. Show yourself the same kindness you would a friend 🌿 @shamashalidina"

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447 likes, 20 comments - actionhappiness on June 7, 2023: "Be patient with yourself. You’re growing every day. Show yourself the same kindness you would a..."

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We can help spread positive emotions to others around us

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Action for Happiness on Instagram: "We can help spread positive emotions to others around us 💕 @dr_radha #joyfuljune"

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340 likes, 6 comments - actionhappiness on June 28, 2023: "We can help spread positive emotions to others around us 💕 @dr_radha #joyfuljune". 

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Why not CONNECT with someone from a different generation

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Why not CONNECT with someone from a different generation

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We learn so much from the people around us. Why not connect with someone from a different generation.

Who knows what lessons you might learn, what inspiration you might find and what wisdom you might take.

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Action for Happiness on Instagram: "Try something new today and connect with someone from a different generation 🤗 #newwaysnovember"

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99 likes, 1 comments - actionhappiness on November 24, 2023: "Try something new today and connect with someone from a different generation 🤗 #newwaysnovember" 

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Write down a goal.

Use positive language (I will...).

Be clear when and where you will take action.

Use your skills to help you achieve your goals.

Picture yourself overcoming any obstacles.

Connect with others who may support you.

Take the first step on the journey to your goal.

Celebrate each step and reaching your goal.

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Go into the garden or a park and find a stick. Use your imagination to think of as many ways to use the stick.