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30 small ways to relax and unwind with the Everymind #timetounwind challenge.

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Use the prompts on the Action for Happiness Mindful March calendar to take a moment to pause, breathe and take in the world around you.

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Why you should start your week with mindful Mondays

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Why you should start your week with mindful Mondays

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Why Mondays? You can be mindful any day of the week, right?

Well, of course. But the concept of "Mindful Monday" holds a special appeal for us-and not just because we're suckers for alliteration. For most, Monday signifies the first day of a brand-new week, a fresh start and a time to reflect on the challenges and opportunities that lie ahead. In other words, Monday presents a great opportunity to tap into the power of your mind.

"Mindful Monday" can take different forms for all of us, but in a nutshell, it entails making a point to include periods of mindfulness throughout the day. Whether you choose to meditate for a few minutes before getting out of bed, taking an hourly break for some deep breathing or incorporate some other strategy, mindfulness is the practice of focusing on the present moment and being fully aware of your thoughts, feelings, body and mind.

Focusing on the Here and Now

As humans, we tend to either be worrying about the past or planning for the future-rarely are we grounded in what is happening right in front of us, notes Julie Frischkorn, director of behavioral health and mindfulness for Spark360. Many of us become immersed in scrolling through our phones, zoning out in front of the TV or wandering through the day without really noticing the details around us. "We lose out on our ability to enjoy the small moments of sweetness in our day or pick up on things the first time around," Frischkorn says.

Practicing Mindful Mondays can help you reap the benefits of the present moment, allowing you to start the week with a reminder to be present no matter what the week throws at you. "With this objective, we are less likely to miss out on the simple pleasures or create more work for ourselves in the long run," notes Frischkorn.

Yes, You Can Be Mindful and Productive

When you're drowning in emails and deadlines on a busy Monday, mindfulness may seem more like a luxury than a necessity. But as Frischkorn points out, there is a misconception about mindfulness being a relaxation exercise that requires slowing ourselves down. In practice, it's actually about fine-tuning our mental muscle for attention and focus.

"Many in the business world worry that if their employees practice mindfulness, they will be less productive or lose their edge," she says. "But data has shown that participants with regular mindfulness practices are actually sharper, more focused and better able to tackle tasks with precision and poise."

From Manic to Mindful

Wondering how to make time for mindfulness during manic Mondays? Frischkorn suggests trying these simple yet satisfying practices:

1. Practice gratitude by letting one person know, in real-time, that you appreciate them.

2. Eat the first three bites of a meal with awareness, noticing the temperature, flavor and consistency.

3. Take a deep, full breath in and out each time you pick up your phone to check missed calls, emails or social media.

4. Notice the sensation of your feet on the floor, your body weight in the chair, your clothes on your body or your feet in your shoes as a way to "level-up" your awareness of your body.

5. Set an intention for the day-not what you want to do that day, but how you'd like to do your day. For example, instead of saying "I will go to the gym, get to bed early and eat vegetables," reframe your approach by saying, "I will live courageously, be kinder and find the silver lining."

Begin Again-Anytime

There is a popular phrase in the mindfulness field: "Begin again." Frischkorn sees the phrase as a soft mental note to ourselves, a signifier that when we lose focus and get off track, all is not lost.

"When distraction happens, our mindfulness practice helps us to notice that we have wandered and [should] refocus with the invitation to 'begin again,'" she says. "While it is wonderful to start our weeks with intention, mindfulness is a journey and not a destination. We will have many opportunities during the week to return to a mindset of present-centered awareness, and can do so with a gentle reminder to ourselves to 'begin again.'"

You will earn 5 SparkPoints

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Why You Should Start Your Week With 'Mindful Mondays'

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Why Mondays? You can be mindful any day of the week, right? Well, of course. But the concept of "Mindful Monday" holds a special appeal for us-and not just because we're suckers for alliteration. For most, Monday signifies the first day of a brand-new week, a fresh start and a time to reflect on the challenges and opportunities that lie ahead.

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Clap along if you know what happiness is to you....

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Clap along if you know what happiness is to you....

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Pharrell Williams - Happy (from Despicable Me 2) [Ballroom Version]

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There are loads to choose from but here are five free ones to start you off

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There's no shortage of mindfulness and meditation apps these days, promising to help you combat anxiety, sleep better, hone your focus, and more. In fact, the Wall Street Journal reports that more than 2,000 new meditation apps launched between 2015 and 2018, and offerings have only increased as a result of higher demand during the pandemic-according to the New York Times, mindfulness apps surged in 2020. We took the overwhelm out of finding the most valuable and easy-to-use meditation apps that are available free and narrowed it down to these four apps.

4 Free Meditation Apps We're Happy We Downloaded

Available for iOS, Android, and web

Entry price: Free

Insight Timer has a huge library of content: over 80,000 free guided meditations from over 10,000 teachers on topics like stress, relationships, healing, sleep, creativity, and more.

Right from the beginning, the app feels like a global community-the world map on the home screen shows a collective of 18 million meditators, and announces, "741k today, 7k now." After you finish a meditation, you'll learn exactly how many people were meditating "with you" during that time-and by setting your location, you can even see meditators nearby and what tracks they're listening to.

Once you find a teacher you enjoy-like Jack Kornfield, Tara Brach, Sharon Salzberg, or Rhonda Magee -you can follow them to make sure you don't miss any new content. You can also tune in to free talks for life advice and inspiration. For those craving real-time interactions, Insight Timer offers live events every hour of the day to join on a whim or plan into your schedule.

You can even sign up to Circle for Teams, one of their newer offerings, which allows you to create circles (read: groups) to meditate in real-time with friends or colleagues.

If you prefer a quieter meditation, however, you can simply set a timer and meditate to intermittent bells, calming ambient noise, or soothing music.

Depending on your preferences, Insight Timer's extensive collection can be either a blessing or a curse-an endless list of choices that leave you overwhelmed or a buffet of tempting options to sink your teeth into.

Paid option: For $60 per year (with a 30-day free trial), you get access to courses with well-known teachers, the ability to download meditations and listen offline, and advanced player functions like repeat mode and fast forward and rewind.

Available for iOS, Android, and web

Entry price: Free

Smiling Mind hits the sweet spot for a free mindfulness app in so many ways.

The not-for-profit app features hundreds of meditations, enough to keep you engaged without overwhelming you with choice. They are organized into structured programs like Mindful Foundations (35 sessions), Sleep (6 sessions), Digital Detox (8 sessions), and Stress Management (10 sessions), but you have the flexibility to choose where to start and to easily jump between programs. Most meditations are in the five- to fifteen-minute range, with a few practices up to 45 minutes for advanced meditators. Smiling Mind also offers bite-sized meditations between 2 to 5 minutes for moments when you're in need of a quick, mindful pause in the day.

Downloaded by over 5.5 million people, the app also has a variety of specialized programs for families, children and teens of various ages, healthcare workers, and educators (including curricula they can use in the classroom); all developed with the help of psychologists and health professionals.

While you could use a meditation app as a temporary break from your hectic life, Smiling Mind wants you to take your mindfulness practice off the cushion and into the rest of your day. Interspersed with some of the meditation programs are instructions for "activities" like Journaling Exercise, Go Offline, Where Did My Food Come From, and Count Your Senses. In the Count Your Senses activity, for example, the audio prompts you to bring your attention to your senses by counting things that can be seen, felt, heard, smelled and tasted.

Smiling Mind was originally created for kids, so they offer a robust selection of kid- and youth-appropriate mindfulness sessions.

Created by a nonprofit by the same name, Smiling Mind is entirely free-so you don't have the distraction of paid content that's inaccessible to you as a free user. The app wants to put a "smile on your mind"-and it might just succeed.

Paid option: None

Available for iOS and Android

Entry price: Free

If all the research on mindfulness has persuaded you that you need to meditate, the UCLA Mindful app could be a good place to start.

Developed by the Mindful Awareness Research Center at the University of California, Los Angeles (UCLA), the app features about a dozen meditations of different types in English and Spanish. You can learn to focus on your breath, your body, or sounds; work with difficult emotions; and cultivate loving-kindness in sessions ranging from 3 to 19 minutes long.

If you're new to mindfulness, you might choose to take advantage of their Getting Started section, which offers information on what mindfulness is, how to choose a meditation, which posture is best for your practice, and what research-backed benefits you might expect from it.

As a bonus, the app also offers longer meditations that it calls "podcasts." These are half-hour audio recordings of meditations that include talks, typically by UCLA Director of Mindfulness Education Diana Winston, before and after the meditation, as well as plenty of silent practice time.

If you're looking for an app that is heavily grounded in the science of mindfulness, you can put your trust in UCLA Mindful.

Paid option: None

Available for iOS and Android

Entry price: Free

The Healthy Minds Program app wants to help you develop the skills for a healthy mind-by strengthening mental focus, decreasing stress, and growing resilience, compassion, and better immune health.

Founded by neuroscientist Dr. Richard Davidson (who also founded the research institute Center for Healthy Minds at the University of Wisconsin-Madison), the app integrates neuroscience and research-based techniques with meditation training to increase overall well-being.

The framework of the app's mindfulness and well-being training is organized into four pillars: Awareness, Connection, Insight, and Purpose. Each pillar consists of three to five parts, and each part contains three series and multiple sessions within. For the Connection pillar, for example, the Innate Self-Worth series includes five sessions packaged to foster self-worth (think sessions like Practice Seeing the Good In Ourselves, and Learn Negativity Bias). You have a choice of either a Sitting or Active type of practice-"active" practices include guidance for being mindful while you exercise, or during your commute-and you can customize the length of time (five minutes to 30 minutes).

The app offers a collection of 27 meditations outside their four-pillar wellness framework, including one-minute Micro Practices for when you're in need of a brief respite.

At times the podcast-style app may encourage more thinking compared to typical guided meditations, but for the listener who is seeking guided meditations with the greater goal to increase awareness, cognition, and well-being, Healthy Minds Program app may be just the ticket.

Paid option: None

When we meditate, we inject far-reaching and long-lasting benefits into our lives: We lower our stress levels, we get to know our pain, we connect better, we improve our focus, and we're kinder to ourselves. Let us walk you through the basics in our new mindful guide on how to meditate. Read More

Practicing gratitude has incredible effects, from improving our mental health to boosting our relationships with others. Explore ways you can be more appreciative in our mindful guide to gratitude. Read More

Mindful writing can lead you on the path of inner discovery. It can be the place where your experience meets your mindfulness practice, a place to encounter the twists and turns of your emotional life-and a bit of solid ground to stand on. Read More

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Free Meditation Apps Worthy of Your Attention

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We scoured the app stores to find the most popular, educational, and easy-to-use free meditation apps available.

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Free for teachers

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** Best of 2018 Award Winner ** - Apple

** 2017 App of the Year ** - Apple

** Happiest App in the World ** - Center for Humane Technology

Calm is the #1 app for Sleep, Meditation and Relaxation. Join the millions experiencing better sleep, lower stress, and less anxiety with our guided meditations, Sleep Stories, breathing programs, stretching exercises, and relaxing music. Calm is recommended by top psychologists, therapists, and mental health experts.

Calm is the perfect mindfulness app for beginners, but also includes hundreds of programs for intermediate and advanced users. Guided meditation sessions are available in lengths of 3, 5, 10, 15, 20 or 25 minutes so you can choose the perfect length to fit with your schedule.

Sleep Stories are bedtime stories that are guaranteed to lull you into a deep and restful slumber. Calm has 100+ exclusive Sleep Stories for adults and children alike, featuring well-known talent such as Stephen Fry, Matthew McConaughey, Leona Lewis, and Jerome Flynn. Drift off to dreamland and wake up refreshed.

Sleep Stories include:
* Wonder - Join Matthew McConaughey on a dreamy story about the mysteries of the universe.
* Blue Gold - Let master storyteller Stephen Fry take you on a calming journey through the lavender fields and sleepy village of Provence
* The Nordland Night Train - Travel up the scenic coast of Norway aboard one of Europe's most breathtaking and remote railways.
* Happy Little Zzzs with Bob Ross - Drift off to the soothing brush strokes of beloved painter and TV host Bob Ross.
* And many more...

Mindfulness Topics include:
* Deep Sleep
* Calming Anxiety
* Managing Stress
* Focus and Concentration
* Relationships
* Breaking Habits
* Happiness
* Gratitude
* Self-Esteem
* Body Scan
* Loving-Kindness
* Forgiveness
* Non-judgement
* Mindfulness at Work
* Mindful Walking
* Calm Kids
* And so much more...

Also Featuring:
* An original Daily Calm every day: a 10-minute program added daily to help ease you into the day or unwind with before bed
* 7 and 21 day mindfulness programs for both beginner and advanced users
* Calm Masterclass: Life changing audio classes featuring world-renowned experts
* Calm Body: Mindful stretching and movement to relax your body during the day
* Music: Exclusive music engineered to help you focus, relax or sleep
* Soundscapes: Ocean waves, Heavy Rain, Camp Fire, Babbling Brook, and other sounds to help you sleep
* Breathing exercises to help you relax
* Unguided timed meditation
* 30+ soothing nature sounds and scenes to use during meditation, yoga or to help you sleep

Track your progress with:
* Daily Streaks
* Mindful Minutes

Calm saves your meditation and sleep sessions to your Apple Health app.

Subscription pricing and terms:
Calm offers an auto-renewing monthly subscription at $12.99/month and an auto-renewing yearly subscription at $69.99/year to provide you with unlimited access to the Calm Collection while you maintain an active subscription. Calm also offers a Lifetime subscription for $399.99 which is paid for by a one-off upfront payment with unlimited access to the Calm Collection forever.

Payment will be charged to the credit card connected to your iTunes Account when you confirm the initial subscription purchase. Subscriptions automatically renew unless auto-renew is turned off at least 24-hours before the end of the current subscription period. Your account will be charged for renewal within 24-hours prior to the end of the current period, and the cost of the renewal will be identified. You may manage your subscription and auto-renewal may be turned off by going to your Account Settings after the purchase. Any unused portion of a free trial period, if offered, will be forfeited when you purchase a subscription, where applicable.

Read more about our terms and conditions here:
Terms of service: https://www.calm.com/terms
Privacy policy: https://www.calm.com/privacy

Calm is the #1 app for sleep and meditation. Discover a happier, healthier you through our meditations, Sleep Stories, music, and more.

Calm is for anyone, whether you're brand new to meditation or a seasoned expert. It's also for anyone who needs a mental break, a soothing sound, or a peaceful night's rest. Our guided meditations are available in lengths of 3 to 25 minutes, so you can choose the perfect length to fit your schedule.

We offer a new 10-minute Daily Calm every day, Sleep Stories narrated by well-known voices like Matthew McConaughey, a music library with exclusive tracks from top artists like Keith Urban and Disney, short videos with mindful movement and gentle stretching for every body type, Masterclasses taught by world-renowned experts in the field of mindfulness, soundscapes and nature sounds to use during meditation or to help you sleep, breathing exercises to help you relax, and more.

With over 100 million users worldwide, we're having a positive effect on more and more people each day. Take a moment to prioritize yourself today, and enjoy the app.

Editors' Notes

Take a deep breath. That phrase greets you whenever you open Calm. It's both a call to action and a defining feature of the app's approach to meditation: You're going to get through this, and all you need to start is a moment. In the increasingly crowded field of apps for meditation and mindfulness, Calm stands out for its ease of use and attention to (soothing) detail.

Calm great for Early Childhood settings

We use the Calm app each day as part of our Early Childhood setting. We have been listening to the audio stories at rest time for children aged 3 years up. We engage the children by asking them what story the would like to listen to. Over the next 4-6 weeks (4 year olds) we are listening to "The Big Bad Wolf Learns Anger Management". We have been practising deep slow breathing before rest time each day. We follow up with group discussions on what steps to take when our bodies start to feel angry. I ask "how does it feel when you start to get angry? Each child role models how their body tenses in various areas. We talk about walking away and calming down by either drinking some water first then deep breathing or just deep breathing if able. We discuss the fact that people cannot talk or communicate when angry, only when calm. Calms Soundscape and other sleep music have been utilised for babies and toddlers sleep times. As an Educator I have used the masterclasses as professional development and my own self improvement and wellbeing. I highly recommend utilising the Calm app in every Early Childhood setting so as to assist with rest, relaxation and teaching emotional intelligence.

Learning by letting go

I love the Daily Calm 10 minute sessions which I start with every day, then follow up with one of the '7 days of ...' series. The best at the beginning was the 21 days of calm. Also useful were 'self-esteem', 'focus', 'gratitude', 'happiness', 'calming anxiety' and other guided meditations. All can be repeated, as often as you like. Also on offer are various timed and unguided meditations with bells etc as prompts to return to the present moment. I have developed a habit of using the Calm app to do about 30 mins of sitting practice each morning, and keeping notes of my thoughts. Together with reading and networking with new friends from Mindful in May and now Mind Life Project, (Elise Lew, Melbourne, Australia), I have been calmer, happier and more sociable in everyday life. The wise quotes from contemporary Buddhist thinkers are also useful signposts on this new trail.
I have just subscribed to this app for a second year, as a promise to myself to continue this highly beneficial and wonderful practice. Thanks Tamara Levitt for lending your soothing, reassuring voice to the excellent directions in this program. Many thanks, Calm people for this app.
Christina Perrett, Melbourne, Australia

The developer, Calm.com, indicated that the app's privacy practices may include handling of data as described below. For more information, see the developer's privacy policy.

Data Used to Track You

The following data may be used to track you across apps and websites owned by other companies:

Data Linked to You

The following data may be collected and linked to your identity:

Privacy practices may vary, for example, based on the features you use or your age. Learn More

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‎** Best of 2018 Award Winner ** - Apple ** 2017 App of the Year ** - Apple ** Happiest App in the World ** - Center for Humane Technology Calm is the #1 app for Sleep, Meditation and Relaxation. Join the millions experiencing better sleep, lower stress, and less anxiety with our guided meditation...

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Last week, I covered self-care boxes, and went over what they are and a few common misconceptions. This week, I want to help you make your own! Since no two self-care box is the same, I've opted to go with a simple list of ideas that you can throw into your own box. It's like a pick-&-mix of ideas!

In this list, I've aimed to include both self-soothe items and self-care items. They're very different! The self-care items are mostly for managing your health. In essence, they're all the things you need to keep you healthy, even in a bad time. The self-soothe items are everything else: all the things to calm you down!

When mixing and matching the self-soothe items to go into your box, keep in mind one golden rule: add things you would have loved as a child. A core part of self-soothing is getting in touch with your inner child, and all the emotions that come with that, to soothe your emotions in a more full and whole way.

Preparing the box

You might want to start with something small, like a shoebox. But, grab any box, plastic or cardboard, plain or decorated. You can cover your box in stickers, or paint it up, or leave it plain. The great thing about these boxes is there's no wrong way to go about it. I even suggest using a bag, if that's more your style. Personally, I like those fluffy bags that double up as a soft toy.

Next, adding things! You might want to consider separating things out into "tiers" based on how badly you feel. For example, you might want to use your journal every time you open your self-care box, but only use a video game if you feel very bad. You can write a list of these "tiers" to help remind you when you open your box. Of course, it's not essential!

So, here are the ideas I've got for you so far. If you want to suggest any more in the comments below, feel free to, and I might add it to the list!

Awesome essentials

Phone numbers of friends

Handwritten letters or photos

A list of instructions on what to do in a rough situation

A list of mental health apps (you can find suggestions here)

A journal and a pen

Tissues

Flashcards with coping techniques (I have DBT skills on mine, for example!)

Feeding the senses

Sight

Glitter jar

Favourite DVD

Snowball

Concept art books from favourite games/movies

Travel books and pamphlets of your favourite locations

Taste

Chewable stim toy

Sweets

A favourite snack

Small carton or can of drink

Touch

Modelling clay

Slime

Fidget toy

Cosy socks

Blanket or other comforting, heavyweight like a jumper

Hot water bottle

Soft toy

Smell

Sound

MP3 with a relaxing/uplifting playlist on

Favourite CDs, but be sure to pick relaxing/uplifting ones!

A list of favourite ASMR YouTube channels

A playlist of meditation tracks or guided meditation.

Distractions

Puzzle books

Handheld game console

Crafting equipment

A sketchbook/colouring book (plenty of pages in this tag, if you need some!)

Favourite story books

Toys, such as Lego or wooden puzzles

Spiritual equipment (portable altar, rosary beads, etc. whatever fits your individual needs!)

Staying Healthy

A healthy snack, like trail mix

Dry shampoo

Wet wipes

Moisturiser and face masks

Bottle of water

Exercise cards with a yoga routine

Painkillers

Fan and/or heat pack (to cool down or warm up)

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Self-Care Box - 46 ideas for your box - The Confounded Crafter

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Last week, I covered self-care boxes, and went over what they are and a few common misconceptions. This week, I want to help you make your own! Since no two self-care box is the same, I've opted to go with a simple list of ideas that you can throw into your own box.

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Practicing gratitude can be a game-changer: it has far reaching effects, from improving our mental health to boosting our relationships with others. Living your life with gratitude helps you notice the little wins-like the bus showing up right on time, a stranger holding the door for you, or the sun shining through your window when you wake up in the morning. Each of these small moments strings together to create a web of well-being that, over time, strengthens your ability to notice the good.

Building your capacity for gratitude isn't difficult. It just takes practice. The more you can bring your attention to that which you feel grateful for, the more you'll notice to feel grateful for!

1. Start by observing. Notice the thank yous you say. Just how much of a habitual response is it? Is it a hasty aside, an afterthought? How are you feeling when you express thanks in small transactions? Stressed, uptight, a little absent-minded? Do a quick scan of your body-are you already physically moving on to your next interaction?

2. Pick one interaction a day. When your instinct to say "thanks" arises, stop for a moment and take note. Can you name what you feel grateful for, even beyond the gesture that's been extended? Then say thank you.

How Do I Practice Gratitude?

Robert Emmons, psychology professor and gratitude researcher at the University of California, Davis, explains that there are two key components of practicing gratitude:

1. We affirm the good things we've received

2. We acknowledge the role other people play in providing our lives with goodness

Most of us know it's important to express thanks to the people who help us, or silently acknowledge the things we are grateful for in life. Research has linked gratitude with a wide range of benefits, including strengthening your immune system and improving sleep patterns, feeling optimistic and experiencing more joy and pleasure, being more helpful and generous, and feeling less lonely and isolated.

Interested in reaping some of these benefits? Get started with a gratitude practice.

Practicing Daily Gratitude

10 Ways to Practice Daily Gratitude

As Jon Kabat-Zinn says, "The little things? The little moments? They aren't little." Saying thank you, holding the door for someone, these little moments can change the tone of your whole day.

One of the most powerful ways to rewire your brain for more joy and less stress is to focus on gratitude. Here are 10 simple ways to become more grateful:

1. Keep a Gratitu de Journal. Establish a daily practice in which you remind yourself of the gifts, grace, be nefits, and good things you enjoy. Recalling moments of gratitude associated with ordinary events, your personal attributes, or valued people in your life gives you the potential to interweave a sustainable theme of gratefulness into your life.

2. Remember the Bad. To be grateful in your current state, it is helpful to remember the hard times that you once experienced. When you remember how difficult life used to be and how far you have come, you set up an explicit contrast in your mind, and this contrast is fertile ground for gratefulness.

3. Ask Yourself Three Questions. Meditate on your relationships with parents, friends, siblings, work associates, children, and partners using these three questions: "What have I received from __?", "What have I given to __?", and "What troubles and difficulty have I caused?"

4. Share Your Gratitude with Others. Research has found that expressing gratitude can strengthen relationships. So the next time your partner, friend or family member does something you appreciate, be sure to let them know.

5. Come to Your Senses. Through our senses-the ability to touch, see, smell, taste, and hear-we gain an appreciation of what it means to be human and of what an incredible miracle it is to be alive. Seen through the lens of gratitude, the human body is not only a miraculous construction, but also a gift.

6. Use Visual Reminders. Because the two primary obstacles to gratefulness are forgetfulness and a lack of mindful awareness, visual reminders can serve as cues to trigger thoughts of gratitude. Often times, the best visual reminders are other people.

7. Make a Vow to Practice Gratitude. Research shows that making an oath to perform a behavior increases the likelihood that the action will be executed. Therefore, write your own gratitude vow, which could be as simple as "I vow to count my blessings each day," and post it somewhere where you will be reminded of it every day.

8. Watch Your Language. Grateful people have a particular linguistic style that uses the language of gifts, givers, blessings, blessed, fortune, fortunate, and abundance. In gratitude, you should not focus on how inherently good you are, but rather on the inherently good things that others have done on your behalf.

9. Go Through the Motions. Grateful motions include smiling, saying thank you, and writing letters of gratitude. By "going through grateful motions," you'll trigger the emotion of gratitude more often.

10. Think Outside the Box. If you want to make the most out of opportunities to flex your gratitude muscles, you must look creatively for new situations and circumstances in which to feel grateful. Please share the creative ways you've found to help you practice gratitude.

Try This 5-Minute Gratitude Meditation

1. Savor the good. On days when gratitude feels difficult to find, tune into your senses. This meditation invites you to cultivate thankfulness by slowing down and noticing what you can see, hear, touch, smell, and taste. There doesn't have to be anything special going on in order to practice gratitude-maybe it's as simple as feeling grateful for your morning coffee, or for a good book. Explore this simple practice to appreciate the little things.

2. Use the breath to anchor yourself in the present moment. Our minds are always so easily pulled to busyness. Bring particular attention to feeling the breath, or something in the body, as you bring your shoulders down and orient your attention toward gratitude.

3. Next, bring to mind a sight you are grateful for. Move through your senses, and find one thing to start with that you appreciate that comes to you from the world of sight, if you have this available. It could be a color...a shadow...a shape...a movement. Remember, it will never be like this again. What do you see right now, and can you feel grateful that you get to see this, whatever it is?

4. Now, shift to a scent you appreciate. As you continue to work with your senses, now take time to tune in with appreciation to an aroma. What do you notice? What about that glorious or interesting or subtle smell is making you smile? It could be gratitude for something familiar: a scent that brings comfort, upliftment; or maybe it's something you've never smelled before, and it just piques your curiosity, ignites you, enlivens you.

5. Moving on, tune into any sounds around you. Allowing the world of smell to gently recede into the background, on an in-breath, shift your attention to your ears and the world of sound. Maybe notice what it feels like to really listen. How many sounds can you notice, and can you feel grateful that you're able to experience sound, if you are? What can you notice about these sounds-far away? close? Perhaps you could play a piece of music that brings you joy, and have gratitude that it's so available? Or maybe it's the sound of children laughing, the sound of loved ones breathing, the sound of the beating of your own heart.

6. The world of touch and texture beckons us next. We find so much to be grateful for in touch! If there's someone near who you can hug or who can hug you, notice how this makes you feel filled with gratitude for the joy of human contact. Or perhaps you have a beautiful pet that you can stroke and cuddle, or some lovely material with a texture that feels warm to the touch, soft, evocative. Let your senses ignite your gratitude! There's so much to be appreciative of.

7. Shift to noticing and appreciating objects around you. Now take a moment to look around: Look down, look up, and from side to side. Appreciate how much effort must have gone into anything at all you own or use. Someone conceived of the need and many people worked on the details of the design. Much care even went into the packaging to deliver your item to you safely. What do you feel when you let yourself be grateful that all that talent went into making your life a little easier?

8. As you end this practice, carry this attitude of gratitude with you. One last little grateful tip: Why not offer your thanks to each person who does anything at all for you today? Even if it is their job to help you? When you're grateful, when you let your heart open up and be filled with appreciation, notice how being grateful makes you feel.

9. Close with gratitude. I'm so grateful that you tuned in to this gratitude practice, and I appreciate your time, your effort, and your energy to be present, awake, and alive to your precious life. Have a beautiful day.

Daily Gratitude Journaling

The practice of writing in a journal, a diary, or just scribbling notes to ourselves on pieces of paper, has both a rich history and present-day appeal. The famous 20th-century novelist and diarist Anaïs Nin believed writing serves "to heighten our own awareness of life...to taste life twice, in the moment, and in retrospection." She was on to something. Writing has a remarkable way of shifting our awareness-keeping a journal can be an accessible way to experience that shift.

As a hobby, journaling is inexpensive, portable, and can brighten our quality of awareness, making sense of our thoughts, feelings, perspectives, our own developing story line as it happens. It gives us a chance to slow down, breathe, turn to a fresh page, and "get real" about what we're thinking and feeling-also referred to, particularly in therapeutic settings, as expressive writing. Although we refer here to writing, journaling is not only about putting words on paper. Visual journals filled with sketches, doodles, or any form of art you desire, vastly expand the options and the accessibility of journaling practice. You don't have to erase your doodles, correct your grammar, or worry about garnering Likes and emojis from a virtual fan club. In other words, expressive journaling is expressing yourself, for yourself.

How to Do It

There's no wrong way to keep a gratitude journal, but here are some general ideas as you get started.

Write down up to five things for which you feel grateful. The physical record is important-don't just do this exercise in your head. The things you list can be relatively small in importance ("The tasty sandwich I had for lunch today.") or relatively large ("My sister gave birth to a healthy baby boy."). The goal of the exercise is to remember a good event, experience, person, or thing in your life-then enjoy the good emotions that come with it.

9 Gratitude Writing Tips

As you write, here are nine important tips:

1. Be as specific as possible -specificity is key to fostering gratitude. "I'm grateful that my co-workers brought me soup when I was sick on Tuesday" will be more effective than "I'm grateful for my co-workers."

2. Go for depth over breadth. Elaborating in detail about a particular person or thing for which you're grateful carries more benefits than a superficial list of many things.

3. Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.

4. Try subtraction, not just addition. Consider what your life would be like without certain people or things, rather than just tallying up all the good stuff. Be grateful for the negative outcomes you avoided, escaped, prevented, or turned into something positive-try not to take that good fortune for granted.

5. See good things as "gifts." Thinking of the good things in your life as gifts guards against taking them for granted. Try to relish and savor the gifts you've received.

6. Savor surprises. Try to record events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude.

7. Revise if you repeat. Writing about some of the same people and things is OK, but zero in on a different aspect in detail.

8. Write regularly. Whether you write every other day or once a week, commit to a regular time to journal, then honor that commitment. But...

9. Don't overdo it. Evidence suggests writing occasionally (1-3 times per week) is more beneficial than daily journaling. That might be because we adapt to positive events and can soon become numb to them-that's why it helps to savor surprises.

Gratitude and the Brain

4 Ways to Train Your Brain to Practice More Gratitude
1. Take time to notice what's around you
Practicing mindfulness helps you tune in to the present moment. It is possible that if you are a grateful person, you are more mindful of others' gestures. The more often you tune into your awareness, the greater the chances you will notice all the good that's around you to feel gratitude for, which can then bring satisfaction and happiness. Our ability to pick up on the beauty of nature, kindness from one another, the chance to make a living via a job, all require our ability to be cognizant of ourselves and our surroundings. Being mindful of help in the kitchen, or the color of the sky allows us to generate gratitude by simply noticing them.
2. Practice gratitude for the little things
We often remember to be grateful for big events, like graduating from university or getting married, but it can be more difficult to feel grateful for the small things we do every day. Reminding yourself that eating a meal, for example, is in itself special can be very powerful. Your immediate awareness of the food in front of you, combining flavors while removing hunger, is a great way to enjoy gratitude as often as you eat! Another example is feeling grateful in the morning for being able to comfortably sleep at night. We gain comfort, satisfaction and peace by practicing mindfulness and gratitude in this repeated fashion.
3. Share your gratitude for your loved ones
Most of us are a little bit guilty of taking our loved ones for granted. The next time you notice a kind act by a loved one, why not show gratitude by simply saying 'thank you' , or giving a hug? We ought to show appreciation and not let kind acts go unnoticed. Training yourself to show your gratefulness for loved ones can strengthen your relationships with others.
4. Spread gratitude via your social media platforms
Social media can feel so negative at times, but using it to share your gratitude can help create a more positive online atmosphere. For example, share an uplifting moment from a recent event or a lesson you learned from a book you read, or a photo of a place near you that you're grateful for. Spreading good, and in a unique and uplifting way, is one way we each can do our part in this digital age to remind each other that we have a lot to be grateful for. Let us each inspire one another in this way.

Training our minds to practice gratitude more often is possible if we are mindful of ourselves, each other and our environment. Let us widen our circle of appreciation. Please share your ideas for reminding yourself to be grateful.

3 Ways Gratitude Benefits Our Brains

1. It can help relieve stress and pain. The regions associated with gratitude are part of the neural networks that light up when we socialize and experience pleasure. These regions are also heavily connected to the parts of the brain that control basic emotion regulation, such as heart rate and arousal levels, and are associated with stress relief and thus pain reduction. Feeling grateful and recognizing help from others creates a more relaxed body state and allows the subsequent benefits of lowered stress to wash over us. (We recently published a scientific paper elaborating on these ideas.)

2. It can improve our health over time. They are also closely linked to the brain's "mu opioid" networks, which are activated during close interpersonal touch and relief from pain-and may have evolved out of the need for grooming one another for parasites. In other words, our data suggest that because gratitude relies on the brain networks associated with social bonding and stress relief, this may explain in part how grateful feelings lead to health benefits over time.

3. It can help those with depression. Perhaps even more encouraging, researcher Prathik Kini and colleagues at Indiana University performed a subsequent study examining how practicing gratitude can alter brain function in depressed individuals. They found evidence that gratitude may induce structural changes in the very same parts of the brain that we found active in our experiment. Such a result, in complement to our own, tells a story of how the mental practice of gratitude may even be able to change and re-wire the brain.

The Science of Gratitude

Gratitude offers us a way of embracing all that makes our lives what they are. More than just a happy feeling for the parts of our lives currently going our way, gratitude encompasses the willingness to expand our attention so that we perceive more of the goodness we are always receiving.

In the past two decades, a growing body of evidence in the field of social science has found that gratitude has measurable benefits for just about every area of our lives. Gratitude appears to contribute substantially to individual well-being and physical health. So much so that the Greater Good Science Center at the University of California, Berkeley-a leader in research on the science of social and emotional well-being-describes gratitude as the "social glue" key to building and nurturing strong relationships.

Robert Emmons, professor of psychology at the University of California, Davis, and one of the world's leading experts on the science of gratitude, defines gratitude as having two parts. The first is an affirmation of goodness: People can learn to wake up to the good around them and notice the gifts they have received. The second part of gratitude is recognizing that the source of this goodness rests outside of oneself-that we receive these gifts from other people, and sometimes from a higher power, fate, or the natural world. In other words, gratitude helps people realize that they wouldn't be where they are without the help of others.

A Brain Built On Gratitude

Gratitude is more than just a momentary good feeling. Scientists who have studied written gratitude interventions, such as gratitude letters or journals, have found benefits for an individual's mental health and well-being. Gratitude practices also appear to help you feel more satisfied in life and can boost your self-esteem, according to peer-reviewed research.

The Science: Feel Happier

In one study involving nearly 300 adults seeking counseling services at a university, one randomized group wrote a gratitude letter each week for three weeks. The gratitude group reported significantly better mental health (compared to the control group) at follow-up, 12 weeks after the last writing exercise. Another type of written gratitude practice is counting blessings, or "Three Good Things."A study of this practice found that people who wrote down three things that had gone well in their day and identified the causes of those good things were significantly happier and less depressed, even six months after the study ended.

How It Works: Strengthen Positive Recall

How exactly do these practices work to improve our mental well-being?

In general, people are more cognitively aware of their "headwinds" (or barriers they face) than "tailwinds" (benefits they receive). By paying more attention to our tailwinds, studies have shown that we can accentuate feelings of happiness, optimism, and positive emotion.

"Strengthening your positive recall bias makes it easier to see the good things around you even when times are dark," says Nancy Davis Kho, author of the book The Thank-You Project: Cultivating Happiness One Letter of Gratitude at a Time. Nancy set a lofty goal of writing 50 thank-you letters to people in her life and found that the practice improved her ability to weather some of life's bigger challenges.

At first, Nancy found it difficult to come up with a list of 50 people. After she got started on the letters, the practice naturally boosted positive emotion and she was able to extend her gratitude well beyond her family and friends. Nancy encourages those writing gratitude letters to find "the creative people whose work carries you beyond yourself, whose vision helps you clarify your own, whose talent and hard work have combined to create a body of work that brings you simple joy."

Why Practice: Deepen Resilience

Enduring gratitude is not just about happiness and positivity; it doesn't require you to ignore or stifle negative emotions. In the book The Gratitude Project: How the Science of Thankfulness Can Rewire Our Brains for Resilience, Optimism, and the Greater Good, Robert Emmons writes that "practicing gratitude magnifies positive feelings more than it reduces negative feelings." Gratitude helps you see the bigger picture and become more resilient in the face of adversity.

Nourish a Grateful Body

When digging into the science of gratitude, we begin to see there are more dimensions to this emotion than meet the eye. In the scientific literature, gratitude is studied in several different ways:

Trait gratitude, which refers to whether people have a natu- rally grateful personality. Gratitude as a mood, which tracks daily fluctuations in gratitude.

Gratitude as an emotion, which describes a passing feeling of gratitude (when receiving a thank-you letter, for example).

The "practice" of gratitude and the interventions that scientists use in their studies are activities designed to boost gratitude as a mood or emotion.

The Science: Boost Immunity and Heart Health

Research published in the last decade has shown that grateful people (those who have "trait gratitude") have fewer common health complaints, such as headaches, digestion issues, respiratory infections, runny noses, dizziness, and sleep problems. It appears that practicing gratitude could also help to alleviate those pesky health problems. In one study, a group of college students who wrote about things they were grateful for once per week for 10 weeks reported fewer physical symptoms (such as headaches, shortness of breath, sore muscles, and nausea) compared to two other control groups.

How It Works: Calm the Nervous System

"Physiological changes associated with gratitude are typically a reduction in blood pressure and increase
in vagal tone, which is taken as an index of increased parasympathetic influence on the peripheral nervous system," says Dr. Emiliana Simon- Thomas, Science Director at the Greater Good Science Center. The parasympathetic nervous system (the part of the nervous system that allows our body to "rest and digest") can help you conserve energy by slowing the heart rate, stimulating digestion, and contributing to overall relaxation.

This soothing of the nervous system may be one mechanism by which gratitude works to calm the body. A study of heart-failure patients who were randomly assigned to either an eight-week gratitude-journaling group or a treatment-as-usual group found that patients in the gratitude group showed more parasympathetic heart-rate variability, which is a sign of better heart health.

Why Practice: Make Healthier Choices

Strange as it may seem, gratitude can also encourage us to fuel our bodies with nourishing foods. Research shows grateful people report better physical health because they tend to engage in healthy activities such as focusing on nutrition. "We have found that getting people to express gratitude could help them work toward healthier eating behaviors, like more fruits and vegetables and less junk food," says Lisa Walsh, PhD, a postdoctoral research associate in social/personality psychology at University of California, Los Angeles, whose graduate studies included research with Sonja Lyubomirsky's Positive Activities and Well-Being (PAW) Laboratory at the University of California, Riverside. In one of the PAW lab's studies, high school students preselected a healthy eating goal and were asked to either write weekly gratitude letters or list their daily activities. Teens who expressed gratitude reported healthier eating behavior over time compared to those who just listed their activities. Other studies of people's physical health outcomes have found that gratitude journaling can lead to better-quality sleep and lowered blood pressure.

Thankful to Those We Love

In addition to giving individual benefits, gratitude may also help to strengthen ties with friends, loved ones, and those in our wider communities. The find-remind-bind theory, first proposed by psychologist Sara Algoe-an associate professor at University of North Carolina at Chapel Hill-suggests that gratitude can help people identify good candidates for a new relationship (find), appreciate existing relationships (remind), and motivate people to maintain or invest in these relationships (bind). As Sara writes in a 2012 paper on her theory, "Gratitude starts inside one individual and its effects spread to a dyadic relationship and perhaps throughout a social network."

The Science: Stronger Connections

"Social connection is likely key to well-being," says Lisa Walsh. She explains that gratitude might not be an emotion that just makes people feel good; it appears to have social implications by motivating individuals to improve themselves. In an upcoming study from the PAW Laboratory at UC-Riverside, high school students who expressed gratitude had a mixed experience-they felt "elevated" (a positive emotion) and indebted. Immediately after writing their gratitude letters, the students also felt motivated to improve themselves.

Find-remind-bind theory suggests that expressing gratitude may prompt individuals to pay back the kindness they have received, and can also motivate a person to make decisions that will strengthen their relationships. Gratitude may increase a person's desire to spend more time with someone, and it encourages prosocial behaviors.

How It Works: Better Communication

Gratitude also plays an important role in maintaining romantic relationships, acting as a "booster shot" to remind us why our partners are valuable and worth holding onto. By practicing gratitude, couples can initiate a cycle of generosity-one partner's gratitude inspires the other to act in a way that reaffirms their commitment. One study found that receiving a thoughtful gesture from a partner was followed by increased feelings of gratitude and indebtedness. Experiencing gratitude from these acts of kindness led both partners to feel more connected and satisfied with their relationship the next day.

While many studies have examined the effects of writing gratitude, all the ways we communicate-letters, conversation, and social media-are avenues for expressing gratitude. Gratitude may also open the door to healthier communication styles within a relationship. Since the practice leads to more positive perceptions of our partners, friends, or family (and likely, greater trust), we may feel more comfortable talking through disagreements. In one study, participants who expressed gratitude toward a romantic partner or close friend reported greater ease when voicing relationship concerns in the future.

Why Practice: It's Better Together

"Gratitude has made our family closer," says Randi Joy, a chiropractor and life coach living in Ottawa. She's been practicing gratitude with her family for about five years. "When we talk about our gratefulness and what we're grateful for...we have a better connection," she says. Whether it's a gratitude walk where they discuss what they're grateful for, or a list of their "gratefuls" at the dinner table, Randi's family takes every opportunity to practice together.

Whether you hope to boost your mood and mental health, protect your physical health, or improve your personal relationships, a rich body of research in the field of social sciences has found that gratitude offers significant benefits. The takeaway: Cultivating gratitude can open the door to a different perspective-one that values the goodness in our lives. With practice, we can learn to see the bigger picture and navigate adversity with greater resilience.

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Practicing gratitude has incredible effects, from improving our mental health to boosting our relationships with others. Explore ways you can be more appreciative in our mindful guide to gratitude.

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When you sit down to eat dinner, say one thing that you are grateful for happening today.

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When you sit down to eat dinner, say one thing that you are grateful for happening today.

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It might feel like the world is all doom and gloom right now, in light of the coronavirus crisis. But no matter what situation you're in, there is likely an abundance of things to be grateful for. Whether it's the brilliance of our NHS workers, the kindness of strangers, or even just being able to sit in the garden with the sun shining, there are plenty of excuses for gratitude.

And if you write down what you're thankful for every day, in a 'gratitude journal', it could make all the difference in how you feel during this unprecedented time. But before you get started, it's important to recognise just how game-changing gratitude can be.

"Our brains are geared towards a negativity bias, which means we tend to notice what is bad before we notice the good," explains positive psychologist and author Miriam Akhtar. "This is a survival mechanism, as it helps us to recognise danger."

So as we live in the midst of a pandemic, it's hardly surprising that our brains automate towards worry, fear and negativity. But in these times, more than ever, you can use gratitude as an effective way to train your brain away from that negativity bias, and help you see the good in your life.

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"Even without a crisis, gratitude is the single most important wellbeing practice you can do," says Akhtar. "I teach it to all my clients, and I have been keeping my own gratitude journals for 20 years. There are so many benefits: gratitude increases positive emotions, life satisfaction, hope, optimism, and it lowers levels of stress hormones, anxiety and loneliness."

These are all benefits we could do with right now, and one study in 2006 even found that positive emotions can help boost your immune system.

Okay, sold. But why not just think about the things you're grateful for. Why do you need to write them down?

"There are many great ways to express gratitude. You could go around the dinner table with your family, and each call out something you're grateful for every evening," suggests Akhtar. "But writing them down anchors them, externalises them, and gives you a permanent reminder. Keeping my own gratitude journals gave me track record of the good things in my life, and switched my mindset from one of scarcity, to one of abundance."

Want to write your own gratitude journal? Here's how to get started...

1. Make it into a ritual

Think about how you can make this time, when you write in your journal, one that is special and something you'll look forward to. Decide what time of the day to do it: some people prefer first thing in the morning, others prefer right before bed. Be consistent every day. "Treat yourself to a gorgeous notebook and a pen in your favourite colour," suggests Akhtar. "When you're writing it, have a cup of tea in your favourite mug, play a song that makes you happy, or light a lovely-smelling candle. Sit somewhere comfortable. Make the experience feel relaxing and mindful, as this will put you in a positive headspace."

2. Write!

"Start writing down the things you're thankful for, and don't stop until you run out!" suggests Akhtar. You should try to have a list of at least ten things every day. Some things will be the same as other days, while others will be completely new. Not sure what kinds of things to write down? The next few points will give you some inspiration.

The best journals for writing your gratitude lists

3. Think about what you still have

"One type of gratitude is called 'counterfactual gratitude' - this is when something bad happens, but it doesn't turn out as badly as it could have," says Akhtar. "During this time, it's helpful to think about what you still have, and what really isn't that bad." Perhaps you still have your job and you're able to work from home. On a smaller scale, perhaps your local shop has run out of pasta but there's still lots of rice, so you're able to make a delicious meal. Maybe you have a lovely garden you can exercise in, or you can still communicate with your family even though you can't see them. For the most part, we all have more than what we have lost.

4. Think about what you have gained

This one might be a little harder, but once you start thinking, you might find there are lots of good things to come out of this situation. "I've gained some quiet time of reflection, and a chance to step off the treadmill of busy, everyday life," suggests Akhtar. Other benefits could be not having to do the commute, spending more time with your kids, having a chance to do some redecorating, and helping you realise what's important in life.

5. Think about who you're grateful to

This is such an important one, as it connects us to others and increases our capacity for empathy and compassion. "Write down who you're grateful to and why - they can be big or small," suggests Akhtar. For example, the heroes of the NHS, who are working hard on the frontline to treat people with this virus. Your husband, for getting up early to make the family breakfast this morning. Your daughter, for being well-behaved as you put her to bed. Your neighbour, who left some spare toilet roll outside your front door. Your friend, who sent you a hilarious meme. This will help you see the good in humanity.

6. Create a gratitude chain

If you want to take that one step further, you could think about all the people, far back in the chain, who are doing things you're thankful for. For example, the delivery driver who brought you your grocery shop, the staff who organised this delivery, the people working tirelessly to stock shelves and keep the supply chain going, the people in charge who are adding extra delivery slots so that everyone can get their food. "The more distant you can go, the more positive you will feel about the world around you," says Akhtar.

7. Use your five senses

"Ramp up your gratitude by thinking of things that are seemingly small and insignificant," suggests Akhtar. Use your five senses as a guide - think about all the things you can see, hear, smell, taste and feel. For example, the birds chirping outside, the smell of your lavender candle and the taste of a delicious cup of coffee. "Tuning into your senses is called savouring, and helps ground you in the present moment," says Akhtar.

8. Think about what you're excited for

There are a few things we have lost temporarily, like visiting our friends, elderly relatives, and going out to restaurants, shops and the theatre - but just think how grateful you will be for all these things when this is over. "We get used to the source of our pleasure and start to take it for granted," explains Akhtar. "This crisis is suddenly making us appreciate all those things." When we get these positive things back, it's called 'gratitude by contrast' - the gratefulness we feel after a long period of deprivation. Just think how amazing it'll feel to give your friend a hug, or buy some popcorn in a cinema? All those normal, everyday moments will suddenly become amazing and wonderful. And isn't that a lovely thought?
Find Miriam Akhtar at positivepsychologytraining.co.uk Miriam Akhtar is also the author of two books, The Little Book of Happiness, and Positive Psychology for Overcoming Depression Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.
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gratitude journal grateful thankful coronavirus

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Writing a gratitude journal could transform the way you feel during these uncertain times

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It might feel like the world is all doom and gloom right now, in light of the coronavirus crisis. But no matter what situation you're in, there is likely an abundance of things to be grateful for.

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How to relax | 8 relaxation tips for your mental health

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Education Support Partnership - the mental health and wellbeing charity for education staff

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We are the only UK charity dedicated to improving the health and wellbeing of teachers, teaching assistants, headteachers, lecturers and support staff in schools, colleges and universities.

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italk provides free treatment to people suffering from common mental health problems including depression, anxiety and stress.

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Hampshire and Isle of Wight NHS Foundation Trust

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Hampshire and Isle of Wight NHS Foundation Trust

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Hampshire :: Hampshire and Isle of Wight NHS Foundation Trust

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If you are struggling or finding things hard. You are not alone. Reach out to a friend or colleague. Speak to someone who will listen.

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Solent Mind New Forest Wellbeing Service

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Solent Mind New Forest Wellbeing Service

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Hampshire's leading mental health charity.

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You can self-refer yourself to the Wellbeing Service if you are aged 18 or over, have a GP in the New Forest area (including Waterside and Totton) and experience mild to moderate mental health problems like anxiety, stress, low mood or self esteem or depression.

If you are currently supported by a local Community Mental Health Team or Acute Mental Health Team, please speak to your Care Co-ordinator or other lead professional so they may refer you directly to us.

Our support is not counselling. Instead, we give you the tools to take action, learn how to manage your wellbeing and widen your network of support.

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New Forest Wellbeing Service | Mental Health and Emotional Wellbeing Recovery Centre in Hythe and New Milton, New Forest Hampshire

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You can self-refer yourself to the Wellbeing Service if you are aged 18 or over, have a GP in the New Forest area (including Waterside and Totton) and experience mild to moderate mental health problems like anxiety, stress, low mood or self esteem or depression.

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As teachers, time is already stretched, but time-saving apps on our phones can prove really helpful. It's estimated that we check our phones on an average of every twelve minutes - so why not make your screen time count?

For Twinkl's Year of Wellbeing, we're turning the focus to teachers' physical and emotional health. Education is a field that's as challenging as it is rewarding, and we know that teachers may need a little bit of extra TLC sometimes.

So, we've chosen our top picks of easy-to-use apps that aim to boost your focus, help you achieve fitness goals, fall to sleep peacefully and just enjoy some good old-fashioned downtime.

Apps For Mindfulness And Meditation

Calm was Apple's 2017 App of the Year, and it's still a classic now. Calm brings together guided meditation, music to help you focus, movement masterclasses and relaxing scenes, all from the palm of your hand.
Gratitude Journal
Daily journaling is great for clearing your mind and setting intentions, and Gratitude allows you to do just that in a colourful, user-friendly format. Add pictures, view inspiring daily quotes, and send a letter of gratitude to nurture a more mindful outlook and really live in the present.
Simple Habit
Simple Habit is designed for busy professionals to feel the benefits of meditation on-the-go. Here you'll find a library of over 2,000 guided meditations designed by mindfulness experts to help you find some peace during your lunch break, on your commute or at home in bed.

The beautifully designed Aloe Bud provides gentle self-care reminders right to your pocket. It's totally customisable and allows you to set activity cards for a range of tasks, from the small and mundane (drink more water!) to bigger tasks like journaling.
Five Minute Journal
This simple app is a masterclass in learning to appreciate the small moments in life we should all be grateful for. Each day, track things you're grateful for - big or small - and supplement with pictures that will be added to a timeline so that you can easily track your progress and start to change your mindset to a more positive one.

Apps For Health And Nutrition

Fooducate is an app that looks beyond the calories to allow you to take control of your diet. Scan product barcodes to find hidden nasties, get recipes to cook at home and feel empowered to make healthier choices - your physical and mental health will thank you.

Flex your culinary muscles with Mealime, the fantastic app that will provide you with easy-to-follow recipes based around your diet. Set up a grocery list, plan your meals for the week, and check out nutritional facts for each meal. This is a great way to keep on top of healthy eating, even for the inexperienced chef.
Plant Nanny
If you're prone to letting your water consumption slip, turn it into a game with Plant Nanny! This adorable app will work out how much water you need to drink based on your body weight, and you can log each time you drink in order to water your virtual plant avatar in-app. Cute!
Think Dirty
Buying household and beauty products can be a nightmare of chemicals and nasties, but with Think Dirty you'll be empowered to choose the cleaner option. Scan product barcodes to search a directory of over a million products, identify toxic ingredients and choose from recommended alternatives. There's even a monthly Beauty Box for customers in the U.S.

Apps For Exercise
MyFitnessPal
MyFitnessPal is an app from fitness brand Under Armour, which makes it easier than ever to manage your diet. The extensive food library and built-in barcode scanner allows you to keep track of your calorie intake.

It can be arduous to find a fitness class that works for you in terms of location, level and time, so the task of staying fit seems even more of a hassle. ClassPass helps you find classes near you and tracks your preferences for more tailored recommendations.
Charity Miles
Do good as you feel good, with fundraising fitness app Charity Miles. Just choose your favourite charity, and get moving with a range of different trackable exercises. Charity Miles' corporate sponsorship pool will donate as you exercise.

Apps For Women's Health

Women's hormone levels change throughout the month, which can make us feel moody, tired, irritable or on top of the world. Flo's menstrual cycle tracker allows you to know exactly where you're at, what symptoms to expect (based on your own testimony) and also offers a wealth of mental, physical and period health tips.

Understand your biology better and re-gain control of your cycle with the help of Clue. This period tracker keeps note of your cycle, contraception, symptoms and body temperature - perfect if you're trying to conceive.

Apps For Sleep
Relax Melodies
Most adults need at least 7-9 hours of sleep each night in order to feel rested, relaxed and focused. Relax Melodies combines breathing exercises, soothing music, guided meditations and movement exercises to help you nod off smoothly.

Sleep at the push of a button with Pzizz, an app that combines customisable voiceovers with psychoacoustic dreamscapes. Choose the amount of time you'd like it to play for, then tune in, relax and sleep.

Apps For Mental Health
My Possible Self
Developed by professional psychologists, My Possible Self is featured in the NHS Apps Library, so you know it's the real deal. It's a mood tracker that allows you to note down daily activities and identify the patterns and pastimes that make you feel great (or the opposite). This allows you to make considered lifestyle changes over time and achieve your best possible self.

A problem shared is a problem halved, so talk with a licensed therapist in real time with Talkspace. Your membership fee gets you access to unlimited messaging with a therapist whenever you need it through text, voice and video calling.

"You can't stop the waves from coming, but you can learn to ride them".That's the ethos that guides Sanvello, an app that combines Cognitive Behavioural Therapy, mindfulness meditation and mood tracking to combat depression and anxiety.

Shine is a beautifully-designed app that aims to support your quest to change to a more positive mindset. A combination of daily affirmations, guided meditations and regular check-ins can help you feel more motivated, less anxious and easier on yourself.

Apps For Productivity

Focus on the task at hand and nurture your love for nature at the same time. Forest encourages you to plant a virtual seed, which will grow on-screen into a majestic tree as long as you stay away from your phone! Perfect for those who need a little more nudging to focus.

Make a game out of checking off your to-do list with Habitica, an app with a charming retro design. Achieve your goals and change your less desirable habits, all while 'leveling up' with gear, skills and quests for your personal 8-bit avatar.

Break your device addiction and claim back some time! With Moment, you'll receive coaching to achieve a digital detox by tracking your screen time and carrying out habit 'tweaks' to increase mental focus and concentration.

Apps For Recreation
Co-Star Astrology
This fun little app will give you daily horoscope predictions based on your birth time and the positioning of the planets in the sky. Co-Star Astrology's users call it 'spookily accurate', and if you're into that kind of thing this may spice up your day!

Reading has been proven to reduce stress, anxiety and depression - but it can be difficult to find the time to settle down with a good book. Audible is an app with the world's largest selection of audiobooks, making it super easy to get lost in a great story on your commute to work, during breaks or in bed before sleep.

De-stress and decompress with Colorfy's simple, effective colouring app. Choose from a library of images and mandala to colour, or upload your own design to bring it to life. Colouring improves focus and relaxes the amygdala, the section of the brain that reacts to stress or fear.

Related Resources
Self Care Monthly Calendar Wellbeing Planning For The Academic Year Adult Colouring Mindfulness Sheet Self Care Bullet Journal Page
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As teachers, time is already stretched, but time-saving apps on our phones can prove really helpful. It's estimated that we check our phones on an average of every twelve minutes - so why not make your screen time count? For Twinkl's Year of Wellbeing, we're turning the focus to teachers' physical and emotional health.

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Feeling stressed, anxious, low or struggling to sleep? Every Mind Matters can help with expert advice, practical tips and personalised actions to help stay on top of your mental wellbeing.

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The Men's Health Forum is a charity supporting men's health in England, Wales and Scotland. Donate, sign up for news or order some of our man manuals from the online shop.

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Prioritising happiness and kindness influences how we approach everything - including our personal lives, families, communities, schools and workplaces. It also shapes our views on public policy and helps us to consider the wellbeing of future generations too.
We have no religious, political or commercial affiliations and welcome people of all faiths (or none) and all parts of society. Our members make a simple pledge: to create more happiness and less unhappiness in the world.

Our patron is The Dalai Lama.

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Action for Happiness is a charity that promotes a happier and more caring society. We promote how to be happy, kindness, connection & wellbeing

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Three simple practices to connect, focus, and be in the moment

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Three simple practices to connect, focus, and be in the moment

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Explore these simple practices to connect, focus, and be in the moment.

Connect with the breath. One of the most basic methods of meditation is to anchor your attention to the breath. Since the breath is always with you, you can practice following its movement anywhere you may find yourself, making it an ideal introduction to meditation. Explore this practice to focus on your breathing in the moment and, over time, reduce the effects of stress and anxiety.

Tune in to the body. Our body often takes on the brunt of our stress, whether that be from clenching our jaw in frustration or pushing ourselves too hard at the gym. A body scan practice helps direct your awareness toward the parts of your body that need the most care, so you can discover relaxation and ease. Explore this brief meditation to reconnect with body and mind.

Be in the moment. When we are in "doing mode," we're so busy jumping from one activity to the next that we lose sight of what's happening here and now. In order to get multiple things done at once, we slip into autopilot and miss out on all the smaller details of our day. Try this meditation to transition from doing to being, so that you can deeply appreciate the present moment.

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Three Meditations for Beginners - Mindful

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Explore these simple practices to connect, focus, and be in the moment. Connect with the breath. One of the most basic methods of meditation is to anchor your attention to the breath. Since the breath is always with you, you can practice following its movement anywhere you may find yourself, making it an ideal introduction to meditation.

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What is the true definition of mindfulness?

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Mindfulness has been around for thousands of years, but suddenly it's the new craze. The promise to sharpen concentration, improve mood, reduce stress, improve immune function, and even fight obesity has people from all walks of life trying to achieve it. As the mindfulness joke goes, what do we want? Mindfulness! When do we want it? Now! But mindfulness isn't instantaneous. It can take some practice, which too often leaves mindfulness newbies wondering, "Am I doing this right?"

Indeed, mindfulness was created to keep us living in the present, but many are confused as to what it feels like and how it occurs. So first let's discuss four things mindfulness gets mistaken for:

#1 Mindfulness is not: A vacant mind. Your mind is designed to be anything but vacant. All day we think, notice, and concentrate. Mindfulness isn't asking your mind not to think, it's asking it to focus its attention.

#2 Mindfulness is not: Flow. Mindfulness is often seen as a state of deep concentration or absorption. Although it's possible to go down this path to deep concentration when trying to be mindful, the state is of absorption is more accurately described as psychologist Mihaly Csikszentmihalyi's concept of flow.

#3 Mindfulness is not: Joy. While you can certainly be happy while being mindful, they don't necessarily overlap.

#4 Mindfulness is not: Peace. I've seen mindfulness described as "an oasis of calm in which our problems melt away," which sounds great-sign me up! But relaxation often implies passivity, while mindfulness can require a lot of work.

We've talked about what mindfulness is not; now, what exactly is it?

Dr. John Kabat-Zinn, founder of the American mindfulness movement, introduced the term "mindfulness" to the public back in 1991 when he published his now-classic book, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. He defines mindfulness as the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.

Since then, Kabat-Zinn has inspired a generation of mindfulness researchers. One of these researchers, Dr. Kristin Neff, has published the best explanation of mindfulness that I've found. Picture yourself in a movie theater, she says. A movie is playing on the screen, and you're wrapped up in the story. You jump when the bad guy appears, bite your nails as the forces battle each other, gasp as plot twists are revealed. But then, in an instant, the person next to you sneezes. The reverie is broken. Suddenly, you are back in your seat with your popcorn, and you remember, "Oh, I'm watching a movie." This awareness is mindfulness.

In other words, mindfulness is not the thought or sensation itself; rather, it is the awareness of thoughts and sensations. You can be aware of the sounds around you. You can mindful of your breathing, mindful of the thoughts jumping through your head, or mindful of any of your five senses. The key is that you are observing without judgment-positive or negative-and you are doing nothing to alter the present moment.

With some practice, you can even watch your anxious or negative thoughts without getting tangled in them. For example, think of a recent humiliating moment and how you felt during it. Think to yourself, "I really screwed that one up big time." You probably feel some embarrassment, guilt, or shame. Now switch it up a little and think to yourself, "I'm having the thought that I really screwed that one up big time." It's a subtle difference, but with the "I'm having the thought" example, there is distance and abstraction.

Just as when our fellow movie-goer sneezes, our attention shifts from being absorbed in the movie as if it was reality, to being aware of the movie as not reality. And guess what? Just as the movie isn't reality, neither are our thoughts.

As Shakespeare writes in Hamlet, "There is nothing either good or bad, but thinking makes it so." That's quite a bit to wrap your head around. But it's also freeing. Just because our brains are thinking certain thoughts, does not mean they are true or that we have to get tangled in them. Instead, we can just watch our brain create those thoughts without getting wrapped up in them.

So how to put this to use? Here are three mindfulness exercises to try, each of which only takes a few minutes.

Mindfulness experiment #1: "The hourglass." Remember Dr. Kabat-Zinn's definition? Paying attention, on purpose, in the present moment, non-judgmentally. The "on purpose" part means you can direct the object and range of your attention. Here's a classic exercise. Start by keeping your attention wide. Notice, without judging, whatever's going on around you right now: your thoughts, your senses, your breath. Who knew there could be such cacophony in just sitting and paying attention? After about a minute, narrow your attention to only your breath. Notice the sensation of air moving into and out of your nose, your throat, and your lungs. If your mind wanders away, which it will, try to gently bring it back and focus again on your breath. Then, after about a minute, expand your attention again to a wide scope. This shifting of wide, narrow, wide gives you different perspectives and helps you practice paying attention "on purpose" in just three minutes.

Mindfulness experiment #2: Observe your thoughts. This is a good exercise for people who hate to sit still. In this exercise, simply watch the thoughts that come into your head for a few minutes. Don't try to change your thoughts. In contrast to some mindfulness exercises that involve more concentration, this one is more about awareness. It's totally okay if your mind jumps around or goes too quickly. Let it. Follow it. And don't judge it.

Mindfulness experiment #3: Mindful listening. This is another good one for the "non-judgmental" part of the definition. Choose a piece of music-it can be a song you love or one you've never heard before. Put on headphones and close your eyes. Allow yourself to listen to every part of the music-the guitars, piano, drums, vocals-without showing an opinion, good or bad. Just listen and experience the music without responding. If your mind starts getting distracted and making a grocery list, just bring it back to the music. Tune in to what you're hearing in the moment.

There are a zillion other exercises and meditations you can try be mindful. Remember that sense of "Oh, I'm watching a movie," and use it to watch your breath, a flower, an ant, or even a headache. No matter what it is, simply pay attention, on purpose, and non-judgmentally.

And if none of this works, you can always live out a mindfulness joke: Today, I will live in the moment, unless the moment is unpleasant, in which case I will eat a cookie.

A version of this piece originally appeared on Quick and Dirty Tips.

Enjoyed this piece? Listen to the Savvy Psychologist podcast, hosted by Dr. Ellen Hendriksen, on Apple Podcasts or or listening on Or get every episode delivered straight to your inbox by signing up for the Savvy Psychologist newsletter. And of course, check us out on Facebook to find lots of archived episodes no longer available on Apple Podcasts!

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Mindfulness has been around for thousands of years, but suddenly it's the new craze. The promise to sharpen concentration, improve mood, reduce stress, improve immune function, and even fight obesity has people from all walks of life trying to achieve it. As the mindfulness joke goes, what do we want?

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ith more time on our hands and social engagements off the cards, there's never been a better time to tackle a good book.

Indeed, book sales have surged across the country - Waterstones reported a 400% increase in online sales in the week that their stores closed due to coronavirus. We may have turned to indoor workouts to keep in physical shape, but how about looking after our mental health and wellbeing whilst we're cooped up indoors?

Luckily there's a whole host of fantastic books out there on mindfulness, meditation and mental health to get your hands on. From easily digestible reads encouraging taking joy from the simple things (I think we've all been there recently) to more in-depth titles examining the science behind how we think and how we feel, there's a pick suitable for everyone. Yes, even the sceptics. So step away from the video calls, washing up or the endless TV binge, and give a book on mental health, mindfulness or meditation a go. Here's our pick of the best titles to get stuck in to in 2020.

The Wild Journal by Willow Crossley

By now, we should all have figured out the importance of nature to our wellbeing, as we moon out the window at the trees and buds in the spring sunshine. In this beautifully illustrated book, florist and nature writer, Willow Crossley takes us through the four seasons, peppering each section with sweet anecdotes, craft ideas, recipes and suggestions on how to incorporate a little more nature and calm into our lives. Having suffered post-natal depression after the birth of her first son, Crossley found therapy in nature. Her book is a pleasing entry into the transformative and healing power of the outdoors, inviting readers to slow down and appreciate the beauty of a wildflower, or the soothing effect of a long walk, and its impact on our mental health and wellbeing.

How to Build a Healthy Brain by Kimberley Wilson

If you want a real deep-dive into the inner workings of your brain and its effect on pretty much everything, then this is your book. Nutrition trained chartered psychologist Kimberley Wilson brings together science and practical tips on a series of lifestyle topics, such as sleep, nutrition, and exercise. It's pretty all encompassing as she also tackles subjects including finance, fasting, social media and building psychological resilience. Not a quick and easy read but a crucial one. It will certainly leave you with a whole load of interesting facts to relay to your pals at your next virtual pub quiz.

Feel Better in 5: Your Daily Plan to Feel Great for Life by Dr Rangan Chatterjee

There's a reason the charismatic Dr Rangan Chatterjee is so beloved. He dispenses useful, research-backed advice in bitesize chunks. Following the success of The 4 Pillar Plan and The Stress Solution, Chatterjee's latest book, Feel Better in 5, is all about a daily programme that incorporates a five minute 'snack' for your mind, body and heart.

Among the snacks (that sadly don't have anything to do with food) are simple acts such as calling a friend, a morning wake-up flow exercise and simple breathing techniques. While this book promises a lot, the manner in which Chatterjee has organised it does feel like reaching into the cupboard for a quick satisfying snack. It's not overly complex or overwhelming and it may well go some way to making you feel great in exchange for those five minutes.

Think Like a Monk by Jay Shetty

So hotly anticipated is this book by popular vlogger and podcaster Jay Shetty, that it's sitting neatly amongst Amazon's most popular picks despite the fact that the book is not out until September. Host of the hit podcast On Purpose, social media star Shetty draws on his experience as a practising monk, turning timeless lessons he's learned into everyday tips suitable for modern life.

Whilst lounging on the sofa is a far cry from the spiritual surroundings of an ashram, Shetty's skill in distilling ancient wisdom into usable advice and exercises, will leave you feeling enlightened and focused.

Languages of Loss by Sasha Bates

Grief is something, sadly, we will all go through at some point in our lives but it's not something many of us feel able to discuss openly. A difficult time can be made even harder by our inability to talk about loss, but in this touching book by psychotherapist Sasha Bates, loss and grief are discussed with unwavering honesty. As well as an unflinching account of her own experience of loss when her husband died suddenly aged 56, Bates also explores how to offer help to someone who is grieving.

It's a personal and insightful read, discussing an important life event which has the power to shape each of us so profoundly. It may not sound like the most joyous book to have on the go, but Bates infuses the book with hope and will leave you glad to have shared her journey.

Coping With Coronavirus: How to Stay Calm and Protect Your Mental Health by Dr Brendan Kelly

We're living in unprecedented times and as such, we're looking for answers and solutions to questions and dilemmas most of us couldn't have even dreamt up a year ago. Step in Dr Brendan Kelly, consultant psychiatrist and Professor of Psychiatry at Trinity College Dublin, with this informative and helpful book, which aims to provide a 'psychological toolkit' of practical tips and anxiety management techniques.

If you have a million questions about the pandemic racing around your head, then a download of this book, with its calm and clear answers could just be what you need. You'll also be supporting the invaluable front line work happening around the world, as royalties from the book are being donated to medical charities assisting with the global response to coronavirus.

This Too Shall Pass by Julia Samuel

How do you feel about change? Well, this book by psychotherapist Julia Samuels invites you to think about just that. Change in all its guises is discussed in this clever and thought-provoking book which includes fascinating case-studies pulled from the hours Samuel has spent in conversation with her patients.

From divorce, returning to work after having a baby, coming out - a multitude of life changes are thoughtfully discussed and examined. Samuel's professional take on it feels like discussing each case slowly over a warm cup of coffee. One where when you get up to leave, you're still mulling it all over in your mind and perhaps drawing on it for years to come.

Breath: The New Science of a Lost Art by James Nestor

Breathing practices are having a moment. Yes, it's not anything new. In fact it has a rich history, one which journalist and author James Nestor has gone to town on researching for this book. Really, Nestor has left no stone unturned on his quest.

We follow him as he meets scientists at Harvard and goes into the labs of Stanford to experiment on himself in a bid to demonstrate the impact bad breathing can have. Apparently due to evolution, 90 per cent of us breathe incorrectly and learning how to breathe in specific patterns can help in warding off anxiety and improving focus.

The Mind Medic by Dr Sarah Vohra

Divided up into chapters on each of the five senses, psychiatrist Dr Sarah Vohra, aka the Mind Medic, invites readers to explore topics such as screen time, saying no, self-care, imposter syndrome and our relationship with food. There are also sections and exercises to fill out throughout the book. There's some handy and interesting case studies in the mix too as well as challenges to undertake. If you're looking for something a little more interactive then this is a good choice as the advice is easy to comprehend and in small enough chunks to be put into practice easily.

The Art of Resilience by Ross Edgley

Who better to give advice on mental strength and resilience than a guy who became the first person in history to swim around Great Britain, all while his tongue was coming off in chunks? Whilst adventurer Ross Edgley's previous best-selling book, The World's Fittest Book, concentrated on the physical fitness required for his extraordinary feats, this book's focus is firmly on the mind.

If you fear that mindfulness and mental health books are rather too slow and ponderous, then this book offers the opposite. Full of Edgley's endurance adventures, it's a dive through mental fitness, resilience and how a disciplined mindset can overcome adversity.

How do you choose just one book out of this selection, when each so perfectly serves a different purpose? Well, if you're looking for something beautiful to soothe and make you feel joyous, then I'd happily settle down with the Wild Journal and a cup of tea. For something more challenging and to understand mental health at a deeper level, Kimberley Wilson's book is a must, whilst for those who are time strapped? It's got to be Dr Rangan Chatterjee's Feel Better in 5.

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Best books on mindfulness and meditation to read in 2020

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ith more time on our hands and social engagements off the cards, there's never been a better time to tackle a good book. Indeed, book sales have surged across the country - Waterstones reported a 400% increase in online sales in the week that their stores closed due to coronavirus.

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tidyminddoodles mindhacks lifehacks "mental wellbeing" "mental health" "educational videos" "children's mental health" "adult mentl health" "self improvement...

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Lock Down Wellbeing Doodle Videos I love doodling to promote self care and wellbeing tips during lock down. Mental health doodles to break down psychological tools for all ages to help break down ideas - helping you to live a more content life! Please subscribe and like if you would like to see more videos!

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It can be easy to rush through life without stopping to notice much.
Paying more attention to the present moment - to your own thoughts and feelings, and to the world around you - can improve your mental wellbeing.

Some people call this awareness "mindfulness". Mindfulness can help us enjoy life more and understand ourselves better. You can take steps to develop it in your own life.

What is mindfulness?

Mindfulness involves paying attention to what is going on inside and outside ourselves, moment by moment.

It's easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living "in our heads" - caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behaviour.

An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means paying attention to the sights, sounds, smells and tastes of the present moment. That might be something as simple as the feel of a banister as we walk upstairs.

Another important part of mindfulness is an awareness of our thoughts and feelings as they happen moment to moment.

How mindfulness helps mental wellbeing

Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better.

When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted.

Mindfulness also allows us to become more aware of the stream of thoughts and feelings that we experience, and to see how we can become entangled in that stream in ways that are not helpful.

This lets us stand back from our thoughts and start to see their patterns. Gradually, we can train ourselves to notice when our thoughts are taking over and realise that thoughts are simply "mental events" that do not have to control us.

Mindfulness can help us deal with issues more productively. We can ask: "Is trying to solve this by brooding about it helpful, or am I just getting caught up in my thoughts?"

Awareness of this kind may also help us notice signs of stress or anxiety earlier and deal with them better.

Mindfulness-based therapies are recommended by the National Institute for Health and Care Excellence (NICE) as a way to treat less severe depression.

NICE also recommends that employers make mindfulness available to all employees, to support mental wellbeing at work.

How to be more mindful

Reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step to mindfulness.

Notice the everyday

As we go about our daily lives, we can notice the sensations of things, the food we eat, the air moving past the body as we walk.

Keep it regular

It can be helpful to pick a regular time, such as a morning journey to work or a walk at lunchtime, during which you decide to be aware of the sensations created by the world around you.

Try something new

Trying new things, such as sitting in a different seat in meetings or going somewhere new for lunch, can also help you notice the world in a new way.

Watch your thoughts

Some people find it very difficult to practise mindfulness. As soon as they stop what they're doing, lots of thoughts and worries crowd in.

It might be useful to remember that mindfulness isn't about making these thoughts go away, but rather about seeing them as mental events that come and go. This can be very hard at first, but with gentle persistence it is possible.

Some people find that it is easier to cope with an over-busy mind if they are doing gentle yoga or walking.

Name thoughts and feelings

To develop an awareness of thoughts and feelings, some people find it helpful to silently name them: "Here's the thought that I might fail that exam" or: "This is anxiety".

Free yourself from the past and future

You can practise mindfulness anywhere, but it can be especially helpful to take a mindful approach if you realise that, for several minutes, you have been trapped in reliving past problems or pre-living future worries.

Different mindfulness practices

As well as practising mindfulness in daily life, it can be helpful to set aside time for a more formal mindfulness practice.

Mindfulness meditation involves sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander.

Yoga and tai-chi can also help with developing awareness of your breathing.

You can watch this short mindful breathing exercise video on YouTube from Every Mind Matters.

Is mindfulness helpful for everyone?

Studies show that mindfulness can help with stress, anxiety and depression. More research is needed to show whether it helps with other mental health conditions.

Many people find mindfulness helpful, but it's not right for everyone. Some people find that it does not help them, or that it can make them feel worse.

More tips for wellbeing

There are other steps we can all take to improve our mental wellbeing. Learn more about the 5 steps to mental wellbeing.

You can also get your free Mind Plan on the Every Mind Matters website for personalised mental wellbeing tips and advice to your email inbox.

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It can be easy to rush through life without stopping to notice much. Paying more attention to the present moment - to your own thoughts and feelings, and to the world around you - can improve your mental wellbeing. Some people call this awareness "mindfulness".

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While some factors that affect happiness are out of our control, (yes, genetics does play a role as do current life circumstances), there are always actions we can take to amp up our good vibes. Consider trying a few of these -- or all of them! -- and you're guaranteed to give your day a little boost.

1. Crank the tunes. Try NOT smiling while blasting your fave feel good song (or 5).

2. Write it down. Did you know that taking the time to write down 3 positive things each day will make you more optimistic and less stressed? And yes, we have an app for that :)

3. Get outside. Just a few minutes of fresh air can give you a fresh perspective.

4. Walk it out. A20-minute brisk walk gets the heart pumping and will decrease stress.

5. Make a statement. With your accessories. A bold statement necklace, your too-cool- for-school shades or your favorite kicks can be all you need to turn a 'blah' day around.

6. Give yourself a boost. Of healthy nutrients! We're talking fruit, veggies and protein. When your body feels good your brain will follow.

7. Leave a note. Make someone's day by leaving a "you're beautiful" note on the bathroom mirror.

8. Do something. Whether it's sending an email or clearing the clutter off your dining room table, just getting one tiny little thing off your to-do list and onto the 'it's done' list will give you a huge mental sigh of relief.

9. Say "thank you." Even this small act of gratitude will boost your positivity.

10. Learn something new. Whether it's reading a wiki about a topic that interests you or watching a quick Youtube tutorial, the digital world is full of ways to learn things fast and on the go. Yes, even happiness courses! :)

11. Be a good listener. Seeking out meaningful conversation is proven to improve your sense of well-being.

12. Let it go. You can boost your happiness by detaching from past negativity.

13. Straighten up! Our posture dictates how we feel, so straighten up and walk like a boss!

14. Try something new. Break out of your routine and mix things up! It can be as simple as walking down a different street -- anything to just get off of autopilot and be present where you are.

15. Spend money. The trick is you have to spend it on someone else to get the 'feel good' perks, according to Harvard professor Mike Norton.

16. Text a friend. Reaching out to a pal and letting them know how awesome they are will make you feel awesome, too.

17. Make plans. Having something to look forward to, even something small like making plans to grab a cup of coffee with a friend, makes you happier. Anticipation is like a secret weapon of happiness.

18. Help someone. Feeling down? One of the quickest ways to pick yourself back up is to do something kind for someone else. Bonus feel good points when it's random and not expected of you.

19. Stop comparing yourself. Chances are you always pick those at the very top to compare yourself to. No wonder you feel like you've come up short! Focusing on the things you've accomplished is a lot more productive.

20. Smile. In one research study subjects who smiled after a stressful activity decreased their heart rate more quickly than those who didn't. It even works if you fake smile!

21. Power color. While we're partial to orange of course, whatever your favorite color is, embrace it. Bonus: when you're feeling down, treat yourself to a flower in your fave color. It will brighten the room and your outlook.

22. Treat yourself. Sometimes a tiny little luxury in our day is all we need to break out of a rut.

23. Read something. Be it your favorite guilty-pleasure celeb gossip mag or nerding out on your favorite blog, taking a few moments to indulge in something you truly enjoy will give you a burst of positive energy. Plus you might learn something (refer to #10).

24. Cute overload. Seeing something cute makes us smile which in turn makes us happier. The Cute Emergency twitter feed will rescue a bad day as quickly as you can say "Golden Retriever puppy."

25. Think positive. No matter how bad things may seem, be grateful. Warm water on a cold day? Amazing! Cold water on a warm day? Incredible! You really are very lucky when you get right down to it.

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25 ways to feel happier in the next 5 minutes

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While some factors that affect happiness are out of our control, (yes, genetics does play a role as do current life circumstances), there are always actions we can take to amp up our good vibes. Consider trying a few of these -- or all of them!

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Share your videos with friends, family, and the world

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Banish the blues with one of these feel good films 

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Banish the blues with one of these feel good films 

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Spoiler alert: the world in 2020 can feel like a very overwhelming place to be. While lockdown 2.0 may be behind us and vaccine news is giving us long overdue hope, we're still craving as much lighthearted entertainment as possible. So, to relieve any anxiety you may be feeling right now - or if you're bored at home in tier 3 and looking for a pick-me-up - we have rounded up the best feel-good movies that will give you a much-needed mood boost. Sure, you could go for a run and get those endorphins flowing. Or you could grab your favourite person, your comfiest loungewear, a glass of wine and/ or some delicious snacks, and stick on a bloody good film.

The 18 best films to watch when you're hungover

None of these films will make you cry, and they possibly won't exercise your brain cells, but doesn't our mind need a much-needed break RN? We're not here to judge how anyone spends their free time.

We delved into the Netflix vaults and found some seriously feel-good movies, from The Terminal starring Tom Hanks (because doesn't Tom Hanks make everything better?) to Will Ferrel's latest LOL-worthy hit Eurovision Song Contest: The Story of Fire Saga, also starring Rachel McAdams, and the totally iconic Legally Blonde starring our queen Reese Witherspoon.

The best chick flicks to watch with your gals

And if you haven't seen Netflix's sequel to To All The Boys I Loved Before, may we suggest you pull up a pew and get watching ASAP? Plus, ahead of the release of Kissing Booth 2 later this month, why not get ahead of the game and watch the original movie? The film follows Joey King 's Elle Evans, a high school student who finds herself face-to-face with her long-term crush when she signs up to run a kissing booth at the spring carnival. It won't win an Oscar but it's well worth the watch.

So, if you are looking for an easygoing flick - something to make you laugh, inspire you or generally restore your faith in humanity here are the feel-good movies for you. There is nothing else left to do except grab a bottle of wine, some snacks and allow your rubbish mood to disappear before your very screens...

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In need of a pick-me-up? These feel-good movies will totally boost your mood

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Spoiler alert: the world in 2020 can feel like a very overwhelming place to be. While lockdown 2.0 may be behind us and vaccine news is giving us long overdue hope, we're still craving as much lighthearted entertainment as possible.

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...and they all lived happily ever after (maybe!)

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...and they all lived happily ever after (maybe!)

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I'll admit it: normally, when it comes to novels and TV shows, I'm into the ~dark and twisty~ variety that offer some element of mystery. There's nothing more thrilling than playing along and trying to analyze every single scenario and character, and what possibly makes them rotten to the core (because everyone's a suspect and I trust no one). But as real life is happening the way it is, those genres are being put onto the back-burner-because all I want now is to seek solace in things more pleasant, often predictable, and just all-around happy.

Books, unlike TV and movies, often let us forget time and space constructs and allow our imaginations to run wild -they're the perfect way to fall into a different world and live vicariously through another person. Once you find one that just feels good for your soul, it's like you've discovered the comfiest blanket in the world to cocoon yourself in.

If you (like me) are finding yourself constantly craving all the quirky characters, unlikely pairings, and whirlwind romances you can get, these 15 books are what you should pick up to satisfy them ASAP. They're charming enough to make you forget all your worries, and will give your mind that sweet escape it keeps longing for.

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I'll admit it: normally, when it comes to novels and TV shows, I'm into the ~dark and twisty~ variety that offer some element of mystery. There's nothing more thrilling than playing along and trying to analyze every single scenario and character, and what possibly makes them rotten to the core (because everyone's a suspect and I trust no one).

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Remember, if you’re struggling, reach out

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Remember, if you’re struggling, reach out

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So, you want to know how to journal. It seems easy enough, right? But maybe it hasn't come so easily to you.

Does this sound familiar:

You want to start journaling, so you buy a pretty new notebook and then write in it for precisely 3 days before you give up on it completely. Then a few years later you come across the notebook again, read the few passages you wrote, get inspired to start it up again...and the cycle repeats. Girl, I can relate.

If you're ready to actually make journaling a habit, keep reading because I am going to share some great tips for starting a journal and keeping up with it.

Why Should I Start A Journal?

Journaling has so many benefits for your mental and emotional wellness. In fact, when I was researching for this article I was very surprised to learn just how many incredible benefits there were. For instance, this article from Positive Psychology provides 83 benefits of journaling. They include:

and many more!

After reading that, why wouldn't you want to start journaling? This is a great habit to start if you want to improve your mental, emotional and spiritual wellness.

Now that we have covered all the reasons why keeping a journal is a great habit to start, let's dive in to how you can get started.

How To Journal For Self Care & Stick With It

This post contains affiliate links

How To Journal: Define Your Why

As with any new habit that you want to create, it is very important that you have a strong "why" behind it. If you don't, you won't keep up with it. It's that simple. Some reasons you may want to start a journal are:

Improve your mental health

Manage your emotions

Leave a legacy for your family

Staying on track with your goals

I personally find writing to be very cathartic. Taking pen to paper when I am in a funk helps me to release negative emotions and often leads to breakthroughs that I would not have had otherwise.

What do you hope to accomplish by keeping a journal?

How To Journal: Make It Easy

Oftentimes when I start a new habit I get really excited about it and go all out. But, if you have been hanging around here for any amount of time, you know that I always suggest starting small. The best way to make a habit stick in the long term is to make it incredibly easy for you to do it.

Here are some ideas for making journaling easy so that you stick with it:

Set your journal and pen in the exact spot where you will journal the night before

Commit to writing just 1 sentence

Pick a time you know you won't be distracted

Think about any obstacles that may come up and prevent you from actually sticking with journaling. What can you do to eliminate them?

How to Journal: Make It Fun!

There is no right or wrong when it comes to journaling, so don't think you have to do a traditional "dear diary" entry every day. Instead, experiment with different types of journaling (more on that below) and find what you enjoy. Maybe even try drawing or writing with your non-dominant hand!

You could also invest in a pretty notebook and pens. I find I am more likely to stick with a habit if I have invested some money into it. Putting a little skin in the game is a great motivator.

How To Journal: Be Consistent

Pick a time of day that works for you and stick with it every day. Having a specific time of day set aside just for journaling will make it much easier to follow through.

Got a case of writer's block? Don't force it. Even just writing "I don't know what to write today" is a good way to enforce the habit and make it part of your routine, especially if it's a habit you are still working on developing. It's about progress, not perfection.

What Are The Different Types Of Journals

There are so many different kinds of journals. With all of the options available, you are bound to find something that speaks to you.

This list is not exhaustive by any means.

A gratitude journal is a way to keep track of the things you are grateful for. Practicing gratitude regularly can actually rewire your brain to be more positive. If you want to make gratitude a daily habit, then you will definitely want to grab my 30 Day Guided Gratitude Journal.

Check out this other post I wrote on all the other benefits of gratitude.

A bullet journal (or BUJO for short) is an organizational system that can track anything you can think of. Just do a search for bullet journal spreads and you will find hundreds of ideas you can use for inspiration.

If you want to remember or interpret your dreams, then a dream journal is for you. Simply record your dreams upon waking and eventually you can go back and analyze them.

As soon as you wake up, grab 3 pieces of paper and write down whatever comes to your mind. That's all there is to it. The point is to clear your mind, build your confidence and cultivate your creativity.

This method is a great way to learn from your past experiences. Simply record something that happened to your, good or bad, and do some self-reflection. It's also a great way to explore some of your biggest thoughts and ideas.

If you struggle with keeping a journaling habit, then a guided journal may be just what you need. Guided journals offer prompts, exercises and activities that help you take a deep dive into your goals, ideas and feelings.

Tracking what you eat is for more than just weight loss (even though it is great for that), it can also help you become a more mindful eater. Recording what you ate in a day and then noticing how you feel and help you make better dietary choices to help you feel your best.

Pregnancy journals are great keepsakes for expectant moms. Record the milestones and thoughts you have during your pregnancy so you can look back on it for years to come.

Got big goals and dreams? Then this is the journal for you. It helps you understand what you need to do to create the life of your dreams and then break that down into actionable steps so you can actually make progress towards your goals.

This is just the tip of the iceberg when it comes to journaling. The possibilities are truly endless.

This can really be as basic or as extravagant as you desire. All you really need to get started journaling is pen and paper. But here are some more suggestions that may make it a little more fun:

A great way to lower the barrier to entry and kick start your journaling habit is to use journal prompts.

A journal prompt is essentially a short question or statement that guides what you write about. They are great for helping with writer's block, and especially for those who are just getting started and want to make it easier.

If you are interested in using journal prompts, then you should definitely check out this list of 142 self care journal prompts that I have put together for you.

I hope this guide has answered all of your questions about journaling for self care, and why it's a great habit to start to improve your mental health and reduce stress.

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How To Journal For Self Care (and stick with it)

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So, you want to know how to journal. It seems easy enough, right? But maybe it hasn't come so easily to you. Does this sound familiar: You want to start journaling, so you buy a pretty new notebook and then write in it for precisely 3 days before you give up on it completely.

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Grab some colouring pencils or felt-tips and get started!

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I'd love to see how you color in my artwork! Join my Coloring Group on Facebook to share your colored pages from my books, ebooks, and coloring calendar. Find inspiration in seeing how others color my art and showcase your own creativity!

Coloring Supplies

If you'd like some ideas about some of the best markers and pens to use for coloring, check out my Guide to Coloring Supplies. I've also written a Markers Buying Guide that explains everything you need to know before you make a purchase. You can also see an extensive review of my all-time favorite coloring tool: Copic Markers.

For more information about the fun art of coloring, and my personal coloring story, check out the main Coloring page.

My Published Coloring Books

If you like printed, paper books, check out my line of 30+ coloring books that I've published with Fox Chapel Publishing! The artwork is printed on archival paper rated to last 200+ years. The pages are perforated for easy removal, and best of all, my coloring books are single-sided rather than double-sided, meaning that the coloring page only appears on one side of the page, so you don't have to worry about ink bleeding through and ruining the coloring page on the back side of the page. Plus, each book comes with a coloring guide with tips, tutorials and colored examples to help you get started! My coloring books have sold over 3.5 million copies, which still amazes me when I think about it! I'm so grateful to everyone who appreciates and supports my art! 🥰

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Free Adult Coloring Pages: Detailed Printable Coloring Pages for Grown-Ups - Art is Fun

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I'd love to see how you color in my artwork! Join my Coloring Group on Facebook to share your colored pages from my books, ebooks, and coloring calendar. Find inspiration in seeing how others color my art and showcase your own creativity!

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Free app for sleep, anxiety and stress.

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Create public or private Playlists from your Library.
You can also browse and follow your friend's.

We use cookies to make your experience better. By visiting this site, you agree to our cookie policy.

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Create public or private Playlists from your Library. You can also browse and follow your friend's. We use cookies to make your experience better. By visiting this site, you agree to our cookie policy.

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Getting back to the true you. It can be that simple. Yoga offers up a way for us to see a world that is working for you instead of against you.

Yoga reminds me that everything is connected so we must live, act, and breathe with awareness.

The process is the candy.

Enjoy!

Join me to stay updated on

all things YWA & FWFG!

On a mission to get the tools of yoga into schools and homes, Adriene hosts the YouTube channel, Yoga With Adriene, a global online community of over 11 million subscribers.

Yoga with Adriene youtube channel

About Adriene

Adriene Mishler is an actress, writer, international yoga teacher and entrepreneur from Austin, Texas. On a mission to get the tools of yoga into schools and homes, Adriene hosts the YouTube channel Yoga with Adriene, an online community of over 11 million subscribers.

Yoga with Adriene provides high quality practices on yoga and mindfulness at no cost to inspire people of all ages, shapes and sizes across the globe.

Read More about Adriene

Yoga with Adriene

Yoga With Adriene was recognized by Google as the most searched workout of 2015, was recognized by The Wall Street Journal, and was awarded a Streamy in Health and Wellness in 2016.

Mural by Katie Merz - Austin, TX 2018

Find What Feels Good

Founded by Adriene, FWFG Yoga is an online space for practice and growth that provides a wide array of tools that encourage you to be authentic, love yourself, and Find What Feels Good.

Find creative and experiential invitations to learn and explore the body and what it means to be well. These classes and workshops are led by Adriene and a diverse curation of unique and experienced guest teachers.

Join Find What Feels Good and access over 900 videos including yoga and meditation for all levels. Explore daily practices, workshops, in depth learning, weekly or monthly accountability series, and an opportunity to connect with a one of a kind global community. Access the full YWA library without ads and enjoy monthly membership vlogs from Adriene. This is your one stop shop for yoga, creativity, wellness, and all things FWFG.

JOIN TODAY

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Disclaimer

Knowledge and best practice in the health field are constantly changing. Each person and illness is also unique and no publication can anticipate every circumstance. No written information is appropriate for every reader. Although the Self Care Toolkit is suitable for personal use it may sometimes be better for individuals to use it along with their health advisors. The latter should use their best professional judgment to guide the user, and both should defer to registered medical practitioners for relevant diagnoses, prescriptions and other treatment plans. In the case of remedies or other products, users should read the label carefully for detailed information about safe use and in the case of natural products should choose responsible manufacturers with independently assured quality standards and safety monitoring procedures.

To the fullest extent of the law, neither the publisher nor the authors, contributors or editors, assume any liability for any injury and/or damage to persons or property as a matter of products liability, negligence or otherwise, or from any use or operation of any methods, products, instructions or ideas contained in the materials herein.

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The Selfcare Toolkit | Learning to be well - together

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Knowledge and best practice in the health field are constantly changing. Each person and illness is also unique and no publication can anticipate every circumstance. No written information is appropriate for every reader. Although the Self Care Toolkit is suitable for personal use it may sometimes be better for individuals to use it along with their health advisors.

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Text SHOUT to 85258

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24/7

You can text us any time, day or night.

Confidential

Your messages with us are confidential and anonymous.

Free

It is free to text Shout from all major mobile networks in the UK.

Get involved

Donations doubled in the Big Give Christmas Challenge

Simply support Shout's Big Give campaign by midday on 5 December, and your donation will be doubled!

Can you help us hit our match funding target of £50,000 and support a further 5,000 people this winter?

Find out more

Get help

Ways to cope with upsetting events in the news

If you're feeling overwhelmed, anxious or sad about what's going on in the news, know that you're definitely not alone. Here are some actions we can take to help us cope better through times like this.

Find out more

I think Shout saved my life tonight... no one has ever made me feel so safe, listened to and understood

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Online resources and support

However you're feeling right now, you don't have to face it alone. We're here to support you with your mental health.

Take a look at our resources, information and support, find further help or reach out to one of our volunteers.

Resources for you

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Shout - UK's 24/7 Crisis Text Service for Mental Health Support

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Shout 85258 is the UK's first 24/7 text service for anyone in crisis. Get free, confidential mental health support anytime, anywhere. Text 'SHOUT' to 85258.

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Find apps and online tools to help you manage your health and wellbeing

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Take care of your mind

Looking after your mind is just as important as looking after your body, but it can be easily overlooked.

Every Mind Matters has lots of expert advice and practical tips to help you stay on top of your mental wellbeing.

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Take steps to improve your health. Lose weight, boost your mood, get active and quit smoking with Better Health. Try our free NHS tools and tips to get you started.

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Walking is free and proven to have a huge impact on wellbeing.

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Walking is one of the simplest, most natural forms of exercise. It requires no special equipment, no specific levels of fitness, and can be done almost anywhere.

Why is walking the perfect exercise?

Walking is the perfect exercise because it's simple, natural, and accessible to everyone. It doesn't require any special equipment or specific levels of fitness, and it can be done almost anywhere. The benefits are numerous, from improving physical health to boosting mental wellbeing.

Do you need a minimum level of fitness to walk?

No, you don't need to have a minimum level of fitness to walk. The walks are over easy terrain and at a steady pace to suit everyone, regardless of their fitness level.

What are the health benefits of physical activity?

Walking is a simple yet powerful form of exercise that can bring numerous benefits to our physical and mental health. Unfortunately, our population is becoming less active with each passing year, with physical inactivity being associated with one in six deaths in the UK and costing the nation £7.4 billion annually, including £0.9 billion to the NHS alone. Despite the known benefits of physical activity, many people are not aware of its significance and do not engage in enough exercise to maintain good health. In fact, around one in three men and one in two women are not active enough. Moreover, physical activity tends to decrease with age, particularly in older years, and people with disabilities or long-term conditions are twice as likely to be inactive.

However, there is a unique opportunity to encourage people to be more active. A recent study shows that one in four people would be more active if advised by a healthcare professional. The UK Chief Medical Officers' Guidelines recommend adults do at least 150 minutes of moderate intensity activity, 75 minutes of vigorous activity, or a mixture of both each week, along with two days of strengthening activities and reducing extended periods of sitting.

Source: https://www.gov.uk/government/publications/physical-activity-applying-all-our-health/physical-activity-applying-all-our-health

How can I tell if my walking speed is enough?

An active walk is usually 3 miles per hour, faster than a leisurely walk. To check if you're walking actively, you should be able to talk while walking but not easily sing. The Active 10 app can also tell you if your pace is fast enough.

Can walking help with asthma?

Walking is a simple and easy way to improve your health, including managing asthma symptoms. Here's how it can help:

Better breathing: Walking helps increase lung capacity and improve breathing, making it easier to breathe.

Less stress: Stress and anxiety can trigger asthma, but walking has been shown to reduce stress levels.

Better breathing pattern: Walking can help improve how you breathe, reducing the risk of shortness of breath.

Stronger immunity: Regular walking can strengthen your immune system, reducing the risk of respiratory infections.

It's important to be careful and listen to your body when starting to walk for exercise. Start with short walks and gradually increase the intensity and duration. If you have any concerns, talk to your doctor.

Walking is a great form of low-impact exercise that can help manage asthma symptoms, improve overall health, and increase physical activity. Whether you're a beginner or an experienced walker, taking a brisk walk for just 10-15 minutes a day can bring many benefits.

Can walking help with cancer?

Here's how walking may help those affected by cancer:

Boosts physical fitness: Regular walking can help improve physical fitness, increase energy levels, and reduce fatigue, making it easier to carry out daily activities and improve overall quality of life.

Reduces stress and anxiety: Cancer related treatments can be stressful and anxiety-inducing, but walking has been shown to reduce stress and anxiety levels, helping individuals better manage emotionally.

Promotes better sleep: Cancer and its treatments can impact sleep, but walking has been shown to improve sleep quality and help individuals get a better night's rest.

It's important to note that while walking can be a great form of exercise for those affected by cancer, it's essential to be cautious and always listen to your body. Start with short walks and gradually increase the intensity and duration.

Can walking help with diabetes?

Here's how walking can help manage diabetes:

Balances blood sugar levels: Walking can help regulate blood sugar levels by improving insulin sensitivity, making it easier to control blood glucose levels.

Reduces risk of heart disease: People with diabetes have a higher risk of heart disease, but regular physical activity like walking can reduce this risk by improving heart health.

Aids weight management: Walking can help with managing your weight, which is important for those with diabetes as being overweight can make it harder to control blood glucose levels.

Relieves stress: Stress can cause spikes in blood glucose levels, but walking has been shown to reduce stress and promote relaxation, helping to regulate blood sugar levels.

Boosts energy: Regular walking can increase energy levels and improve overall physical and mental wellbeing, making it easier to manage diabetes.

Incorporating walking into your daily lifestyle can bring numerous benefits for people with diabetes. Even a slow and steady walk for just 10-15 minutes a day can make a big difference in managing diabetes and improving overall health.

Can walking help with mental health?

Walking is a simple and easy way to boost your mental wellbeing and overall happiness. Here's how taking a walk can help improve your mental health:

Relieves stress and anxiety: Walking can help reduce stress and anxiety levels by allowing you to clear your mind and focus on your surroundings. The act of moving and breathing deeply can help calm the mind and reduce symptoms of anxiety.

Boosts mood: Regular walking has been shown to release endorphins, which are the body's feel-good chemicals. This can help boost your mood and how you feel.

Improves sleep: A regular walking routine has been linked to improved sleep patterns.

Boosts self-esteem: Walking and being physically active can boost self-esteem and confidence, as you feel better about yourself and your body.

Provides a sense of accomplishment: Walking and setting achievable goals for yourself can provide a sense of accomplishment and improve overall confidence.

Walking doesn't have to be a high intensity workout to be effective. Even a 10-15 minute walk in nature, with friends or a pet can have a big impact on your mental health. Put on those walking shoes and give it a try. Your mind and body will thank you.

What are the cities covered by Walking for Health?

London, Birmingham, Glasgow, Liverpool, Bristol, Sheffield, Edinburgh, Leeds, Manchester, Newcastle upon Tyne, Nottingham, Kingston upon Hull, Stoke-on-Trent, Southampton, Coventry, Bradford, Cardiff, Belfast, Leicester, Plymouth, Wolverhampton, Derby, Sunderland, Swansea, Portsmouth, York, Wakefield, Milton Keynes, Newport, Aberdeen, Norwich, Bournemouth, Swindon, Dudley, Luton, Poole, Southend-on-Sea, Reading, Oxford, Blackpool, Colchester, Rotherham, Cambridge, Northampton, Oldham, Crawley, Eastbourne, Sale, Gloucester, Gillingham, Wokingham, Dartford, Maidstone, Southport, Stirling, Blackburn, Lowestoft, High Wycombe, Rochdale, Chesterfield, Nuneaton

Can I volunteer?

You can soon join us in our mission to promote happiness and wellbeing through walking! Our dedicated team plays a vital role in making our walks a positive experience for all. Whether you're an avid walker or just looking to start a new healthy habit, we have a place for you in our team.

How do you stay motivated?

If you have started walking, you have taken the first step towards a healthier and happier life. However, it can sometimes be difficult to maintain your momentum. Here are some helpful tips to keep you motivated and make walking a part of your daily routine.

Set achievable goals: Creating personal goals can help you stay focused. Ensure that your goals are challenging but realistic, and set a deadline to measure your progress. Write down your goals and share them with others to receive encouragement and feel confident. Don't forget to reward yourself when you reach your goals and set new ones.

Take on a challenge: Participating in a walking challenge can provide you with a goal to strive for. Sign up for a walk for a charity, such as Macmillan's " Mighty Hikes ", and let people sponsor you for added motivation.

Walk with others: Walking with friends or a group is an excellent way to stay motivated. It can also be more enjoyable as you can chat and cover more ground before you know it.

Explore new routes: Discover new places by joining different Walking for Health walks in your area or finding new routes with your friends.

Use technology: Tracking your progress can be rewarding and help you stay motivated. Use a smartphone app (such as a step counter) to keep track of the distance you walk, steps taken, and calories burned. Try to reach between 6000-10,000 steps a day, but remember that every step counts, even if you can't reach the full goal.

Making progress, even in small increments, is a victory.

CBD and walking make the perfect duo for an ideal self care routine. By incorporating both, you can boost your overall wellness and nurture your mind and body.

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Walking is one of the simplest, most natural forms of exercise. It requires no special equipment, no specific levels of fitness, and can be done almost anywhere. Why is walking the perfect exercise? Walking is the perfect exercise because it's simple, natural, and accessible to everyone.

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A Quick Guide to Wellbeing - Teacher Toolkit

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A Quick Guide to Wellbeing - Teacher Toolkit

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How do you switch off before the end term?

When it is nearly the end of a school term, staff working in schools can typically grow tired; their emotions may become raw and spiky. In this case, my best advice is to think twice and go above and beyond 'being sensible' with colleagues. Working smarter with an aim to develop thought and mindfulness about yourself and your own workload; as well as the colleagues you work with can only help everyone around you ...

If you focus on the most important issues ( the fluffy stuff) and ignore peripheral garbage, there is a high chance that work productivity will remain. It is important to ensure relationships with yourself, your colleagues and your loved ones stay intact when your energy levels may be sapping.

This blog is to serve as a reminder to all about what to do when your well being is in jeopardy.

Image: Shutterstock

A Quick Guide to Well Being:

Here are my top-10 suggestions for looking after yourself at the end of term;

1. Remember that your to-do list will never, ever be complete. Just take a look at mine! Learn to live and work better with it ...

2. Say 'hello' and 'how are you?' to every single member of staff. Read my Hidden Leaders blog.

3. Eat; take time out to eat. Working in schools, you need fuel. Try my 5 Minute Well Being plan?

4. Go home early. That means once a week when the bell rings. Even if you are a senior leader. Look what we have done at our school?

5. Join in with staff social events. The end of term party; exhibitions and sports. It's important to unwind with staff.

6. Turn off the work emails from personal devices. The more you respond out of hours, the more it will become expected. At work, leave the emails alone and go-see the person instead.

7. Get off your chair and out of your classroom/office and go find the bright spots! Try Typicality and Support?

8. Use at least one evening per week to be with your family/friends. Do you need to stay at school every night until 6pm? Really?!

9. Visit the staff room or department office. Take time out to have a laugh with colleagues. Get to know them better. Crack a joke?

10. Go for a walk around school; or even go off-site for 15-20 minutes to clear your head! Try 10 deep breathes ...

Further Reading:

1. In the first UK study of its kind, average levels of teacher well being within schools has been found to be linked to pupil performance as assessed by SATs and value-added measures. Read this academic research from Birbeck University; Staff well-being is key to school success.

2. Read A Better Workload for Teachers.

3. Read The Workload Challenge Report by the DfE,

TT.

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A Quick Guide to Well Being by @TeacherToolkit | TeacherToolkit

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Reading Time: 2 minutes How do you switch off before the end term? When it is nearly the end of a school term, staff working in schools can typically grow tired; their emotions may become raw and spiky. In this case, my best advice is to think twice and go above and beyond 'being sensible' with colleagues.

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Use for your own wellbeing or to support colleagues with their emotional wellbeing ...

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The implications of decreased emotional wellbeing are detrimental as it can contribute to mental health and stress concerns, it is important to ensure good staff wellbeing by encouraging conversation in the workplace.

How are you feeling NHS? toolkit

This easy-to-use resource has been developed with NHS staff to:

help bridge a gap in understanding and enable us to talk openly and regularly about emotional health

assess the impact emotional wellbeing has on ourselves, our colleagues and on our patients

enable us to action plan to enable more good days than bad.

Staff identified that emotional wellbeing can be explained in three ways. We are either:
Start using the toolkit now to check your own wellbeing or speak to and support colleagues with their emotional wellbeing.

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Our emotional wellbeing toolkit explains the contributors to decreased emotional wellbeing and shows you how to encourage improvements.

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Advice, tips and tools to help you make the best choices about your health and wellbeing.

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NHS advice about healthy living, including eating a balanced diet, healthy weight, exercise, quitting smoking and drinking less alcohol.

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Don’t forget to keep your wellbeing tank (or bucket) topped up

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Don’t forget to keep your wellbeing tank (or bucket) topped up

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40 Self Care Activities You Can Do at Home

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40 Self Care Activities You Can Do at Home

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If you need to spend more time at home at the moment, be sure to include some self-care activities in your daily routine.

Self-care is always important, but never more so than during times of upheaval or anxiety.

Regular self-care will help you to stay focused and calm during times of stress. It'll also help you build resilience and feel more confident in dealing with the challenges life throws your way.

What is self-care?

Self-care is the practice of protecting, maintaining and improving our health and well-being.

The best way of taking care of our physical and mental health is to eat nutritious food, get restorative sleep, exercise regularly and consistently do activities that make you feel good.

Even if the self-care activities you normally do such playing a team sport, going to the gym, meeting friends for coffee, or going to art class are no longer possible, there are still many other self-care activities you can try.

Self-care activities to do at home

Take a look at these 40 ideas for self-care activities you can do while you are at home.

As a bonus, all these activities are free or low cost. See if you can incorporate at least one into your day today.

Move your body

If you have a garden and can get outside, do some weeding or water your plants. You'll be nurturing your garden, moving your body and getting fresh air, all at once.

But if you have to stay indoors there are still plenty of ways you can move your body.

Do some stretches or yoga

Put on some music then dance around the kitchen (bonus points for singing along too!)

Find a fitness workout on YouTube - try out a few different ones till you find your favourite

Do 5 star-jumps - and see if you can add one more each day

Get creative

Knit or crochet

Sew

Play a musical instrument

Write a song, a poem, or a story

Try a new recipe

Draw, sketch or paint

Take up a new hobby or revisit an old one. There are masses of tutorials online, and you can even enrol in online classes to learn new skills. What have you always wanted to learn?

Get organized

Clean out your handbag or purse

Declutter a drawer

File paperwork (and shred what you no longer need)

Collate your photos into photo books (physical or digital)

Write a list

Tackle a nagging 'to-do'

Excess clutter and disorganized spaces can make you feel anxious and overwhelmed. And clutter isn't just physical stuff. It's also those nagging 'should-dos' or 'need-to-remembers' at the back of your mind.

Write a letter or postcard or draw a picture for a loved one - take a photo, then email it to them

Make a phone call to a friend just to say hi

Send a 'thinking of you' text message

Arrange a group chat (use Skype, Zoom or other video chat technology)

Spend a bit of time organizing your space and your time. It will boost your mood, and help you feel accomplished.

Read a book

Listen to an audiobook or podcast

Tend to your houseplants

Drink some water

Brew a cup of tea

Watch a film or an episode of your favourite TV series

Have a nap

Meditate

Journal

Go to bed early

Focus on your breathing for 1 minute

Soak in the bath

Do a jigsaw

Diffuse some essential oils

Put your phone out of sight for 1 hour - unplug from news updates and social media for a while

Start a gratitude practice

Connect with others

Write a bucket list - where do you want to go, what do you want to see and do

Create a vision board - physical or digital

Set some goals for the next 12 months. What do you want to achieve by this time next year?

Write a list of books you want to read

Write a list of movies or TV series you want to watch

So there you have it - 40 ideas for self-care activities you can do at home.
Even if you can't leave the house, there are still ways to connect with friends and family

Recharge

Switch gears and let your body and mind recharge

Plan ahead

Having something to look forward to will help you feel positive about the future. Think about your dreams (big and small), and set some set goals and action plans in place to help you achieve them.

What's the one thing you're going to do today to practice self-care?

Pin for later

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40 Self-Care Activities You Can Do At Home

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If you need to spend more time at home at the moment, be sure to include some self-care activities in your daily routine. Self-care is always important, but never more so than during times of upheaval or anxiety. Regular self-care will help you to stay focused and calm during times of stress...

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Make an ‘it’s worth it box’ to remind you of why you love your job

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Make an ‘it’s worth it box’ to remind you of why you love your job

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Try making your own list or find inspiration here...

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Try making your own list or find inspiration here...

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The Stay Alive app is a suicide prevention resource for the UK, packed full of useful information and tools to help you stay safe in crisis. You can use it if you are having thoughts of suicide or if you are concerned about someone else who may be considering suicide.

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Stay Alive App - Grassroots Suicide Prevention

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Stay Alive is a suicide prevention app for the UK, packed full of resources, useful information, and tools to help you stay safe or help someone else.

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Walk and run your way to 5k. This app is designed to take total beginners from walking to running for 30 minutes in just 9 weeks. The app builds you up gradually with a mix of running and walking. choose one of four famous trainers and let them guide and motivate you through each session.

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One You Couch to 5K - Apps on Google Play

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It's time to get off the couch and start running with the One You Couch to 5K app. Presented in association with BBC Get Inspired, the app builds you up gradually with a mix of running and walking from couch potato, to 5k hero in just 9 weeks.

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Self care is not selfish. It’s important to make time for you.

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Self care is not selfish. It’s important to make time for you.

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Schools Advisory Service (SAS) mindfulness consultant June walks listeners through meditation, relaxation and mindfulness techniques.

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Schools Advisory Service (SAS) mindfulness consultant June walks listeners through meditation, relaxation and mindfulness techniques. Live Weekly sessions held online. Contact SAS to access these sessions on 01773 814 400. "When we are present and in the moment we cannot reflect on the past or worry about the future.

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The NHS Fitness Studio has a wide range of online exercise videos - there's something for everyone!

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Use the tabs at the top of the page to choose a workout from the NHS Fitness Studio's range of online exercise videos.
Take your pick from 24 instructor-led videos across our aerobics exercise, strength and resistance, and pilates and yoga categories.

These workouts have been created by fitness experts InstructorLive and range from 10 to 45 minutes.

There are exercises to tone your abs, raise your heart rate, and tone your upper arms. You will also find workouts suitable for new mums, such as postnatal yoga, or health problems, such as pilates for back pain.

Plus, there's the Wake up! workout, Vinyasa flow yoga, and Belly dancing for beginners to get you moving.

Keeping active and healthy

All of these routines count towards the recommended guidelines for weekly physical activity.

Regular exercise has been proven to help reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke.

Research shows that physical activity can also boost self-esteem, energy, mood and sleep quality.

For more free exercise ideas, check out our other popular exercise programmes, such as the Couch to 5K running plan for beginners, Strength and Flex podcast, and the 10-minute workout series.

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Use the tabs at the top of the page to choose a workout from the NHS Fitness Studio's range of online exercise videos. Take your pick from 24 instructor-led videos across our aerobics exercise, strength and resistance, and pilates and yoga categories. These workouts have been created by fitness experts InstructorLive and range from 10 to 45 minutes.

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Pablo Picasso once said, "Art washes away from the soul the dust of everyday life." It's no surprise, then, that many people around the world use art as a means to deal with stress, trauma and unhappiness - or to just find greater peace and meaning in their lives. If you're curious about what art therapy has to offer, you can try out some of these great solo exercises at home to help nurse your mind, body and soul back to health. If you like the experience, you can also seek out professional art therapy treatment in your area.

Hello amazing creative people!

find more resources and blog articles at stuartcline.com and pass it forward.
Emotions
Deal with emotions like anger and sadness through these helpful exercises.
Relaxation
Art therapy can be a great way to relax. Consider these exercises if you're looking to feel a little more laid back. I have also created free audio's and visualizations you can use for yourself and for clients. I recommend my clients go to mindaudio1.com. these audio's are for people who want healing whither it is for addiction, chronic pain, sleep problems, health problems, racing thoughts, managing critical self and more. For free audio's to help heal the mind, body and spirit go to mindaudio1.com I use the healing visualization regularly as well.
Happiness
Art can not only help you deal with the bad stuff, but also help you appreciate and focus on the good. Check out these activities all about reflecting on your personal happiness.
Portraits
Often, a great way to get to know yourself and your relationships with others is through portraits.
Trauma and Unhappiness
These activities will ask you to face some unpleasant aspects of life, but with the goal of overcoming them.
Collaging
If you prefer to cut and paste rather than draw or paint, these projects are for you.

1. Create a motivational collage. You can hang this collage somewhere you'll see it everyday. Filled with images you find motivating, it'll help you keep pushing on.

2. Create a face collage on a mask. We all wear masks of some sort. This project lets you showcase what's in your mask and the face you put on for the world.

3. Create a clutter collage. Are there things cluttering up your life? In this project, use words and pictures to show the clutter in your way.

4. Create a calming collage. Choose images that you find soothing, calming or even meditative and combine them to create an attractive collage that can help you to relax.

5. Collage a painting. To complete this exercise, you'll first need to create a simple, abstract painting on paper. Then, tear this painting up and create another. Think about how you felt when you had to tear up the first painting and which you like more.

Self
Examine aspects if who you are and how you see the world through these amazing art projects.
Gratitude
Here you'll find a collection of projects that will help you be happy about what you have and express your gratitude for it.
Inside the Mind
Take a look inside your mind to see what's going on with these projects.

1. Create a blot art. Like a classic Rorschach test, fold paper in half with paint or ink in the middle and describe what you see.

2. Map your brain. Make a visual representation of your thoughts to figure out how your mind works.

3. Make a dreamcatcher. Having bad dreams? Create this age-old tool for catching your dreams with a few simple tools.

4. Draw your dreams. You can learn a lot from what goes on in your dreams, so keep a dream journal and use it for inspiration to draw or paint.

Miscellaneous
If you're still looking for something to empower, help or soothe you, these projects may fit the bill.
Article re-posted from stuartcline.com

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100 Art Therapy Exercises to Make Your Mind, Body and Spirit Sing. - Fellowship Hall

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Pablo Picasso once said, "Art washes away from the soul the dust of everyday life." It's no surprise, then, that [...]

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Ideas for how to bring gratitude into your life

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Ideas for how to bring gratitude into your life

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Giving thanks is a powerful way to increase your wellbeing and cultivate an abundance mentality. It not only helps your own wellbeing, it can also have an impact on the person that you share your gratitude with as well as the environment around you.

How Can I Bring Gratitude in to My Life?

The following tips may be useful -

1. Before going to bed each night, write down 5 things that you are grateful for. For example - today I am grateful for .......

2. Start a gratitude journal - in this journal you can put pictures, write how you are feeling, basically anything you are grateful for!

3. Let someone know how they have helped you in your life - you could write a letter, send them a card or even call them on the phone.

4. Make something for another person - for example you could bake some cookies, a meal for someone or even make a thoughtful gift for a birthday coming up.

Just in case you need some further inspiration to keep you focused on all of the wonderful things that are present in your life and everything you can be thankful for - here are some of my favourite quotes about gratitude -

"Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude." ~ Ralph Waldo Emerson

"Let gratitude be the pillow upon which you kneel to say your nightly prayer. And let faith be the bridge you build to overcome evil and welcome good." ~ Maya Angelou

"Acknowledging the good that you already have in your life is the foundation for all abundance." ~ Eckhart Tolle

"If the only prayer you said in your whole life was 'thank you', that would be enough." ~ Meister Eckhart

"When you are grateful, fear disappears and abundance appears." ~ Anthony Robbins

"Feeling gratitude and not expressing it is like wrapping a present and not giving it." ~ William Arthur Ward

"Silent gratitude isn't much use to anyone" ~ G.B. Stern

"There is no such thing as gratitude unexpressed. If it is unexpressed, it is plain, old-fashioned ingratitude." ~ Robert Brault

"No duty is more urgent than that of returning thanks." ~ Unknown

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has." ~ Epictetus

"At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us." ~ Albert Schweitzer

"There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle." ~ Albert Einstein

"A person however learned and qualified in his life's work in whom gratitude is absent, is devoid of that beauty of character which makes personality fragrant." ~ Hazrat Inayat Khan

"Expressing gratitude is a natural state of being and reminds us that we are all connected." ~ Valerie Elster

"We can be thankful to a friend for a few acres or a little money; and yet for the freedom and command of the whole earth, and for the great benefits of our being, our life, health, and reason, we look upon ourselves as under no obligation." ~ Marcus Annaeus Seneca

If you are ready to reclaim your courage and take the next step towards your freedom and opening your heart, why not join our Toolkit?

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How Can I Bring Gratitude In To My Life?

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Giving thanks is a powerful way to increase your wellbeing and cultivate an abundance mentality. It not only helps your own wellbeing, it can also have an impact on the person that you share your gratitude with as well as the environment around you. How Can I Bring Gratitude in to My Life?

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I've written before about the power of gratitude, and how important I think it is as a self-care tool.

Gratitude is a cornerstone of staying in recovery mode rather than slipping back into depression, for me, at least.

I've had a number of different gratitude rituals over the years. This year I've made a super-simple gratitude jar, and I'm trying to use it every day.

If you're looking for an easy way to get started with focusing on gratitude and appreciation in your life, then this is a brilliant option.

I've seen some super-fancy gratitude jars around in Pinterest-land, and you can definitely decorate yours as elaborately as you like.

For me, though, I just wanted something simple.

The fancier the tool is, the less likely I am to use it consistently. I think it's something to do with not wanting to 'spoil' the beautiful journal, or waste the fancy ink.

How I Made My Gratitude Jar.

So, this is a Kilner jar rescued from the back of a kitchen cabinet. I kept pasta in it, in the dim and distant past when pasta for dinner didn't mean using up an entire bag in one go.

The clip-top has turned out to be a really useful feature.

I found a luggage label, wrote a gratitude quote on it, and tied it to the jar catch. That was my only concession to 'decorating' the jar.

I almost always have a pen within three feet of me, but I've clipped one onto my bundle of paper slips anyway, just in case.

That's it. If you don't have a clip-top to attach your paper to, try a little envelope, or tuck the paper underneath the jar. The aim is to make sure everything you need is right there. If you have to go hunting for things, you're less likely to use your gratitude jar.

How I Use My Gratitude Jar.

My favourite time of day for gratitude is right before bed. Just before I settle down for the night I take a moment to write down something I'm grateful for today.

Sometimes it's something big, sometimes it's tiny, and sometimes it's really really hard to think of something. On days when it feels impossible to be appreciative, I'll end up writing that I'm grateful for the water in my taps. It's all good.

When we bring our attention to the good things in life, we're training our brains to find even more wonderful things to be grateful for. And, really, having fresh, clean, running water in several rooms of my home is pretty darn wonderful I think.

Doing it like this means that it doesn't matter if I skip a day. It's also a very low-pressure kind of gratitude ritual. I've seen suggestions to fill a page with gratitudes, or to write ten things every day. If you're struggling with life in general, that can feel overwhelming, and might make you decide not to even try.

I'm a fan of starting with a tiny habit, and I'm very much in love with this one so far.

I would love for you to try this yourself. If you haven't got a jar, maybe there's a box or a biscuit tin that would do instead? Even just slipping a sentence of gratitude into an envelope each day would give you an appreciation bank to read back over when you're finding it hard to see the sunny side of life.

I'd also love it if you pinned this!

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I've written before about the power of gratitude, and how important I think it is as a self-care tool. Gratitude is a cornerstone of staying in recovery mode rather than slipping back into depression, for me, at least. I've had a number of different gratitude rituals over the years.

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SWEET LITTLE BOY SINGS 'DONT WORRY 'BOUT A THING'

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Legal disclaimer

This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.

Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.

The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.

For more details on how we produce our content and its sources, visit the 'About our health information' section.

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[Podcast] Practise this mindful walking meditation outdoors

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This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.

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One of the Five Ways to Wellbeing is to keep learning. Creative Education offer a range of on demand video courses, many of them free.

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Discover A New World of Professional Learning - Creative Education

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Hundreds of Practical, High-Impact Courses to Transform Young Lives Discover a wealth of evidence-based, practical and engaging online CPD courses empowering everyone who works with...

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Ways to support someone with depression 

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Ways to support someone with depression 

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It can be really hard for those with depression to reach out for support so why not ‘reach in’ to them instead.

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Those with depression are actively encouraged to reach out for help and support but the low self-worth that we experience as part of depression can make it a really difficult thing to do. When we're low, it can be hard to find the words we need in order to reach out to those around us. It can be hard to believe that anyone cares. Sometimes we worry about burdening others with our problems. This can mean that we don't always reach out for the help and support that we need. Having the people around us 'reach in', rather than relying on us to tell them that we're not okay, can really help.

1. Learn About It

Taking the time to learn about depression, and understand it as much as is possible, can really help us. If you have some background to our illness, it might help you to understand some of our thoughts and actions. When we come to open up, or ask for help, it can be easier if the person we're speaking to has some knowledge of what we're experiencing. Once you have a bit more of an understanding, you might know us well enough to know of some things that you could help us with, that might be more unique to our personal situation.

2. Check In

When we're really low, it might be hard to reach out. We might not want to burden you. We could feel like nobody cares. Sometimes, we need you to 'reach in' by checking in. This might mean dropping us a text or a private message asking us if we're okay, and reminding us that you're there if we need you. This sort of message can give us a way to tell you that we're struggling, without us having to initiate it.

3. Ring Us Up

Some of us hate phone calls, so ringing us up won't help. But for those of us who don't mind them, a phone call can be a lot more helpful than a text. With a text or a message, it's easy to hide what's really going on. We often know the 'right' words to say to people. It can be very easy to pretend that we're fine. On the phone it's much harder to pretend. If you know us well, you will often be able to tell how okay we are when you hear our voice. A phone call can make it much easier to have a longer, more in-depth conversation. It's likely to give us more space to discuss what's going on in our lives.

4. Ask A Few More Questions

Depending on how well you know us, sometimes we might need you to ask us a few more questions. It can be all too easy to answer 'how are you' with 'fine thanks, you?'. It often trips off the tongue before we've had a chance to consider what we're actually saying. Sometimes pushing us a little further can allow us to talk about something we need to speak about. Depression needn't be the elephant in the room. If we tell you we're fine, ask us if we're really okay. Sometimes, it's helpful to ask a few more questions, especially if you know us really well and you think that we're not okay. We might not want to talk about it at all. But if you know us well, you will probably pick up on that pretty quickly.

5. Hugs

Sometimes, a hug can say more than words. Sometimes, you don't need to tell us that you know we're struggling, we just need a hug. A hug can tell us that you've noticed, that you care, and that you want to be there for us. There are times when we don't need words. Sometimes we don't have any words to give. We might just need someone to be alongside us through the difficult times.

6. Offer Practical Support

Depression can drain our energy. It can leave us absolutely exhausted. Offering to practically help us can give us some space to breathe. It can give us some leeway to allow us the time and space we need to get back on track with things. Depending on how bad things are, we might need to share our crisis plan with you.

7. Encourage Self-Care

When we're really struggling with our mood, self-care can be hard to keep up. It's often one of the first things to go when our mood drops. Encouraging us to keep up with self-care can help us to stop things slipping quite so much. Depending on how well you know us, it could include things like prompting us to shower, or reminding us to stick a wash on. You could help to relieve some of the burden involved in looking after ourselves by cooking us a meal (or a few for our freezers). You could invite us out for coffee, so that we have to get dressed and leave the house. The kinds of things that are helpful will depend on how well you know us, and the sorts of things you normally do with us.

8. Use 'We'

When talking to us, it can help to use the 'we' voice. For example, rather than saying 'you'll get through it, I know you can do it', try saying 'we'll get through it, we can do this'. This can help us to feel less alone. It can remind us that you are there alongside us, that we're part of a team.

9. Distractions

Depression can fill our head with lots of difficult thoughts. It can be incredibly distressing. There are times when we need a distraction to give us a break from it for a little while. Helping to distract us can be helpful. This could involve low energy things like bringing a film over for an evening. If you don't live near us, you could set up a game on an app with us like 'words with friends'. We might prefer to do other activities like crafting or going on a walk. You will know the sorts of things that we enjoy.

10. Little Things

When we're living with depression, family and friends doing ' little things ' can mean the world to us. If you do some baking, you could bring us some. You could write us a note to remind us that you're there for us. If you're making a coffee for yourself at work, you could make us one too. It doesn't have to be much, just little things to remind us that you're thinking of us and you care about us.

11. Remind Us That You Love Us

Depression can cause us to feel unlovable. We might feel useless, we might feel like a burden, we often can't imagine why anyone would love us and we can feel incredibly lonely and isolated. Reminding us that you love us, and why you love us, can help us to feel less alone. We often don't want to ask you whether you still love us for fear of coming across as needy, sometimes we need it to come from you.

It can often be hard to know what to do when a loved one is living with depression. At times it might feel as though we're shutting you out. But sometimes it's because we don't know how to ask for what we need, and we need you to reach in.
Please help us to help others and share this post, you never know who might need it.

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11 Ways To Reach In To Those Who Have Depression

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Those with depression are actively encouraged to reach out for help and support but the low self-worth that we experience as part of depression can make it a really difficult thing to do. When we're low, it can be hard to find the words we need in order to reach out to those around us.

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Finding the joy in the ordinary is a way to practice gratitude and be present. We just have to pay attention and be grateful for what we have in our daily lives.

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Evidence shows that there are five key elements which contribute to mental wellbeing. Read about the Five Ways to Wellbeing and find further resources to help improve your enjoyment of life.

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Coronavirus (COVID-19)

Following the Government announcement on Monday 4 January 2021, Hampshire is in National lockdown: Stay at Home. Some of our services are affected by the pandemic. Visit our COVID-19 webpages for the latest updates and changes to services, as well as for information and guidance.

Why is mental wellbeing important?

Mental wellbeing is the foundation for a positive outlook on life. Although it does not mean that we are happy all the time, it does mean that we are more resilient and able to cope with life's inevitable ups and downs.

Evidence shows that there are five key elements which contribute to mental wellbeing. Here you can read about the Five Ways to Wellbeing and find further resources to help you improve your enjoyment of life, self-confidence and engagement with the world around you.

Connect

Connect with the people around you: your family, friends, colleagues and neighbours. You can meet with others you do not live with (in line with national and local guidance), go for a socially distanced walk with a friend or chat via one of the online apps that bring groups of family and friends together.

Interacting with others helps us to feel connected, supported and part of a bigger picture in which we all play a valuable part.

The quality of these relationships has an effect on our self-esteem and gives us a sense of purpose and being in touch with people who are optimistic and strong can also change your perspective for the better, leaving you feeling positive.

Be active
Build activity into your day to boost your mood.
Any activity that gets you moving or enjoying the great outdoors is good for wellbeing including walking, gardening, having a socially distanced kickabout in the park or taking the stairs.

There are mood-boosting benefits to being active as well as health gains.

To make an activity work for you, make sure it's one you enjoy and break it down into manageable steps, building up over a few weeks or months. Finding an exercise buddy can also be motivating so consider sharing a socially distanced activity with a friend.

Keep learning
Keep learning to gain self-confidence and a sense of purpose.
Learning adds to your skills and keeps your brain active, increasing your self-confidence and inspiring others.

People who continue to learn after leaving formal education report a greater sense of wellbeing, purpose and self-esteem, and, of course, it brings people who share the same interests together.

Learning can take many forms from simple tasks to ambitious projects, but they can all be rewarding.

Give
Helping others can create positive feelings and boost wellbeing.
Helping others, whether through small acts of kindness or a regular commitment to volunteering, is proven to be good for mental wellbeing. If you have some time on your hands, there are many organisations that depend on volunteers - a regular slot will help you to build your social networks.

This Kindness Matters guide produced by the Mental Health Foundation also includes suggestions that may inspire you.

Take notice
Being in the present moment can positively change the way you feel about life
Mindfulness is a technique that has been proven to help manage stress and promote wellbeing. Being mindful means taking notice and staying in the present moment, being aware of your body and the physical world around you. This helps you in turn to let go of worries about what has passed or what may happen in the future. It can be a useful tool in developing a positive mindset and dealing with difficult thoughts and feelings, particularly at a time when the pandemic has created uncertainty and disruption.

There are other steps we can all take to improve our mental wellbeing. Every Mind Matters offers practical tips and expert advice to help you relax more, achieve more and enjoy life more, including tips to help if you are worried about coronavirus, looking after children and young people, mental wellbeing while staying at home and what you can do if you feel lonely.

If you are struggling with your mental health and need help urgently, support is available.

Disclaimer: please note that information, websites, resources and apps are suggestions only and are not endorsed by Hampshire County Council.

Connect

Connect with the people around you: your family, friends, colleagues and neighbours. Spend time developing these relationships.

Interacting with others helps us to feel connected, supported and part of a bigger picture in which we all play a valuable part.

Connecting with family, friends, neighbours, colleagues and people around us is an important part of mental wellbeing. The quality of these relationships has an effect on our self-esteem and gives us a sense of purpose.

Make time in your day or your week to connect with others, stay in touch, give and receive emotional support and share conversations and experiences. Being around friends or colleagues who are optimistic and strong can also change your perspective for the better, leaving you feeling positive.

Loneliness can have a serious effect on wellbeing for all ages, particularly older people, but advice is available to help you find ways to overcome it.

Look out too for volunteering opportunities which can bring you into contact with community groups, charities and social enterprises who will appreciate your help.

Here are a few ways in which you can connect with others and build stronger relationships:

Phone rather than just texting or emailing - the quality of the conversation will be more satisfying

Choose direct contact over social media

Plan ahead to meet friends and family and make a date to look forward to

Switch off the TV and have good conversations instead

Help out or volunteer at a community group, event, local school or organisation

Support others who need help or company

Revive friendships that have fallen by the wayside

Keep communicating and know when to ask for help

Be active

Build activity into your day to boost your mood.

Any activity that gets you moving or enjoying the great outdoors is good for wellbeing including walking, gardening, having a kickabout in the park or taking the stairs. There are mood-boosting benefits to being active as well as health gains.

In order to make an activity work for you, make sure it's one you enjoy and break it down into manageable steps, building up over a few weeks or months. Finding an exercise buddy can also be motivating so consider sharing your activity or fitness journey with a friend.

Here are some resources to support you in taking the first steps:

Couch to 5K is an app that helps you to get started and achieve a manageable goal

Sign up to your local Park Run - here you'll find people of all ages and fitness levels

The Energise Me website has all sort of tips on how to get active

Download Active 10, an app to help you to build activity into your day

Change 4 Life is a family and kids based activity programme to get the whole family moving

Search Walking for Health to find your local walking group

Visit Get Fit for Free for tips to get you started

Explore the great outdoors and get active in the beautiful Hampshire countryside

Keep learning

Keep learning to gain self-confidence and a sense of purpose.

Learning adds to your skills and keeps your brain active, increasing your self-confidence and inspiring others.

People who continue to learn after leaving formal education report a greater sense of wellbeing, purpose and self-esteem, and, of course, it brings people who share the same interests together.

Learning can take many forms from simple tasks to ambitious projects, but they can all be rewarding. Set yourself a goal. For some it might be tackling a new recipe or undertaking some training at work, for others it could be watching a documentary or rediscovering a hobby.

There are plenty of formal courses too through adult and community learning.

Your local library is full of useful resources and also runs events and classes where you can learn new skills.

Give to others

strong>Helping others can create positive feelings and boost wellbeing.

Helping others, whether through small acts of kindness or a regular commitment to volunteering, is proven to be good for mental wellbeing.

If you have some time on your hands, there are many organisations that depend on volunteers and a regular slot will help you to build your social networks.
Hampshire County Council's volunteering opportunities
Other local volunteering opportunities

Be mindful

Being in the present moment can positively change the way you feel about life

Mindfulness is a technique that has been proven to help manage stress and promote wellbeing. Being mindful means staying in the present moment, being aware of your body and the physical world around you. This helps you in turn to let go of worries about what has passed or what may happen in the future. It can be a useful tool in developing a positive mindset and dealing with difficult thoughts and feelings. There are many books and audio resources for developing mindfulness which you can find at your local library.
More about mindfulness

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Following the Government announcement on Monday 4 January 2021, Hampshire is in National lockdown: Stay at Home. Some of our services are affected by the pandemic. Visit our COVID-19 webpages for the latest updates and changes to services, as well as for information and guidance.

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Your one stop shop for information, advice and support available in Hampshire

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We're all responsible for our health and regular health checks are vital.

If you're aged 40 to 74, you may be eligible for a free NHS health check. Find out where you can have your NHS Health Check in Hampshire.

Anyone who is on their GP's learning disability register can have a free health check once a year. You can ask to go on this register if you think you have a learning disability.

Annual physical health checks are also available for people registered with their GP as having a severe mental illness. You should be invited annually for a health check but if you think you are due one, you should contact your GP surgery.

The NHS One You website has information and advice to help you with all aspects of your physical and mental health. Check your own health by taking the How are You? quiz.

Make sure you get your annual flu jab. These will usually be free if you are over 65, have certain medical conditions or are a carer. If you are in one of these groups and are not invited for a flu jab, contact your GP.

To keep your risk of alcohol related harm low men and women are advised not to drink more than 14 units of alcohol a week on a regular basis. It's good to spread out your drinking evenly over 3 or more days. If you're trying to cut down on the amount you drink, it's a good idea to have several alcohol-free days each week.

One You offers free information and advice on easy ways to gradually drink less.

Drink Coach offer a free, quick and confidential test to find out how risky your drinking is.

Inclusion Recovery Hampshire provide a local confidential alcohol helpline for people who want further support: 0300 303 3539

It's important to seek to get medical advice before you stop drinking if you have physical withdrawal symptoms (like shaking, sweating or feeling anxious until you have your first drink of the day). It can be dangerous to stop drinking too quickly without proper help.

Drug use has very clear effects on health and wellbeing. FRANK's A to Z gives information about the effects and impact of different drugs. The NHS website has comprehensive information about drugs and drug addiction
Do you need help and support?
Whether you're worried about yourself or a loved one, there is lots of local support and advice available.

If you need help with an alcohol or drug problem you can contact the Hampshire treatment services for adults or young people. These are easy to find in local centres across the county.

Inclusion Recovery Hampshire: drug and alcohol treatment service for adults over 25 years old. Telephone 0300 124 0103

Hampshire 24/7 :drug and alcohol treatment service for young people aged under 25 years old. Telephone 0845 459 9405

You may want to talk to your GP about your drinking or drug taking. Your GP will listen to you and assess the nature of your problems. They will help you choose suitable treatment and support options which are available. They might offer to treat you or refer you to your local specialist alcohol and drug service.
Further information and advice:

Alcohol Drinkline is a free national helpline. Call 0300 123 1110.
Alcoholics Anonymous has a national helpline 0800 9177 650.

Drugs
Talk to FRANK for information, support and live chat. Call 0300 123 6600.
Narcotics Anonymous has a national helpline 0300 999 1212.

For those affected by someone else's alcohol or drug use Parent Support Link offers information and advice as well as support groups across Hampshire for anyone affected by someone else's drug or alcohol use. Call 023 8039 9764.
Al-Anon provides support and advice for those affected by someone else's drinking. Call 020 7403 0888.
Adfam provides support for families affected by drugs or alcohol.
NHS information for families of drug users .

Now is the right time to quit. Every cigarette causes you real harm and quitting smoking is healthier for you and your family. Smokefree Hampshire is committed to helping smokers who live or work in Hampshire who want to quit. Visit the:

Tailored support to help you quit - including access to free Nicotine Replacement Therapy.

It sounds obvious but having a balanced diet is crucial for good health and energy and to prevent illness.

There are lots of cheap and tasty ways you and your family can eat well every day. The One You website has tips on cutting out sugar, salt and how to eat well, for less. You can also find out more about healthy eating on the NHS websiteand visit change4lifeto get ideas aimed at helping you to lead a healthier life.

If you are having difficulty shopping for food, our Shopping page has information which may help.

Losing weight is not a natural part of getting older and undernutrition can lead to illness. Age UK have produced a Healthy eating guide which you can print.

If you, or someone you are caring for, is losing weight and you are concerned, you should speak to your GP. Your local pharmacist may also be able to give you some advice.

BAPEN have developed a simple online self-screening toolyou can use along with advice to follow if you are at risk of becoming malnourished.

It is equally important, especially for older people, to make sure that you drink plenty of fluids to stay hydrated. Dehydration is a common cause of hospital admission for older people. It can lead to urinary tract infections and make the symptoms of other illnesses worse.

See this information leaflet for top tips to stay hydrated.

If you are worried about an older person who is not drinking enough, this easy to follow e-learning course on Hydration in Older People has some useful advice and tips. (N.B. Just click on 'Play' and then 'Continue'. You do not need to register or log in).

Meals on wheels service

Meals on wheels services are offered by your local authority, subject to certain eligibility criteria:

Incontinence can be very distressing. However, there is a lot of information and support available.

Information

Support

Mental health needs can affect anyone, of any age or background and at any time of our life. See our Mental health page to find information and support.

The Men's Health Forum is a charity supporting men's health in England, Wales and Scotland. You can find fast, free independent advice online as well as manuals and free downloads.

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We're all responsible for our health and regular health checks are vital. If you're aged 40 to 74, you may be eligible for a free NHS health check. Find out where you can have your NHS Health Check in Hampshire. Anyone who is on their GP's learning disability register can have a free health check once a year.

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If you are affected by domestic abuse then support is available: Call 0330 016 5112 or email advice@stopdomesticabuse.uk

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Mental Health and Wellbeing Support Guide

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Mental Health and Wellbeing Support Guide

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This guide is to support your mental health and wellbeing. Here you will find helpful tips and links to a range of resources, including information on where to find specific support and urgent care if needed.