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Suggested training to request:

Mental Health Awareness

Stress Awareness

Mental Health Awareness for Managers

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Online Health & Safety, HR and Compliance Training | iHASCO

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Training Made Simple - Over 130 eLearning courses. A simple but effective LMS. 10,000+ clients and over 9 million training sessions delivered!

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Find our who is part of the Mental Health First Aider Netowrk and how to reach out for support.

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Library of App's to support in a variety of situations. Anxiety, Suicide Prevention, Sleep, Depression ...

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Welcome to the PAPYRUS app library. You can use this library to search for apps that can support with concerns that may be impacting on your thoughts of suicide.

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#LittleByLittle Building the change

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Find support organisations near you, using your postcode.

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In Audio and Easy Read formats

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Betsi Cadwaladr University Health Board - Self Help Guides

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Simple wellbeing and mindfulness activities

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Simple wellbeing and mindfulness activities

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In 2018, RSPH launched the first Scroll Free September campaign - the world's first large-scale campaign aimed at encouraging people to have a healthier and more meaningful relationship with social media. The campaign was a huge success, with an estimated 300,000 people taking part internationally and significant traction from the world's press.

Building on the research undertaken for the RSPH Status of Mind and New Filters reports, RSPH has developed the Online Learning course Looking after your self-ie: A guide to finding your balance on and offline, which aims to help social media users to build a meaningful, more balanced relationship with platforms.

Looking after your self-ie explores social media's impact on the following topics:

Aims of this course

Looking after your self-ie: A guide to finding your balance on and offline aims to help social media users build a meaningful, more balanced relationship with platforms.

The programme focusses on awareness-raising; encouraging meaningful use by educating users on the potential harms and benefits of social media. You will learn about how social media platforms affect your health and wellbeing and understand how social media is changing the ways we communicate with others.

Is this course for you?

This online course is relevant to all members of the public of all ages and in particular for:

People who want to learn more about the effects of social media on their mental and physical health

Anyone who has seen their social media usage affected by increases in stress or anxiety and wants to know how to develop a healthier balance with social media.

People who feel that social media is affecting other parts of their life, including sleep, self-esteem and financial health

Pricing and Options

This CPD accredited course can be purchased for £26.50 and includes a certificate of completion and 3 CPD points to recognise your learning. Alternatively, the course can be accessed for free, without accreditation.

Access and Duration

The course is accessible through RSPH LearnFree, our LMS platform for free public health courses and resources.

This online course is split into six topics, with revision quizzes to test your knowledge. It can be paused and restarted whenever you like, and you have six months to complete the course. The entire course involves roughly three hours of study.

Sign up to RSPH LearnFree

All free RSPH online courses are accessed through RSPH LearnFree, ouronline learning platform for free courses, which can be used across all devices.

Purchase the CPD version of the course

Register your My RSPH account to purchase your course and access RSPH Learn.

Course Contents

The course is split into six key sections - with interactive elements to maintain your attention and make learning easier. At the end of each section, you'll find a Revision Quiz to help boost your learning.
Part 1: Introduction

An introduction to the need for this online course

An introduction to the potential harms and benefits of social media use

Part 2: Loneliness and Relationships

An introduction to loneliness and relationships

Groups affected by loneliness

How social media has an impact on our relationships and feelings of loneliness

Older people using social media

Tips to reduce the impact of social media use on our relationships

Part 3: Sleep

The importance of sleep

The different stages of sleep

The relationship between sleep and mental health

The impact of sleep deprivation

The impact of FOMO on sleep

The compulsive nature of social media

The impact of blue light emission on sleep

Tips to reduce the negative impact of social media use on sleep

Part 4: Self-image and self-esteem:

An introduction to social comparison

How 'likes' impact self-esteem

How social media impacts body image

Mindfulness and distraction from the present moment

Wellness and misinformation

Identity formation

Social media and self-care

Body positive content

Tips to reduce the negative impact of social media use on your self-image and self-esteem

Part 5: Online Bullying

An introduction to bullying, online bullying and trolling

Impacts of online bullying

How to respond to online bullying as a target and a witness

Anti-bullying and the law

Tips

Part 6: COVID-19 Update

An overview of some aspects of life that have been affected by COVID-19

Tips on looking after your mental health during the coronavirus pandemic

Useful resources

Certification

Once you have completed the CPD accredited version of the course you will receive an electronic RSPH CPD Completion Certificate and 3 CPD points.

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RSPH's free online course, Looking after your self-ie: A guide to finding your balance on and offline, will teach you all about meaningful and healthy social media use.

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Suicide Prevention Pocket Guides

Download our pocket guides Thinking about Suicide, Safety Planning, Worried about someone or continue reading our pages to find out more.

Job Opportunities

Our Suicide Safer Community Programme seeks to raise awareness of suicide, and the part we can all play in saving lives, through training, campaigning, grassroots action and local leadership.

Wellbeing & Mental Health Guide
Covid-19, and now the cost of living crisis, has had a far reaching impact on our nations mental health. Its more important than ever that we take positive steps to look after our ourselves, to seek help when we need it, and check-in and support people around us.
Our revised Guide to looking after yourself and others contains practical information about things you can do now to look after your mental health and wellbeing, on how you can support others, and where to find support if you or others need it. Visit our Support Directory to find out more about where you can get help.

Self-harm Pocket Guides
As part of our Self-harm Safe Kit we have produced a range of pocket guides aimed at understanding, and finding ways to begin managing, self-harming behaviour.
Self-harm: What you need to know, Self-harm: A guide for parents and carers and Self-harm: Self-harm: Safe Plans We have also produced a guide to Local and National Support

Lets keep in touch

Get regular updates about Every Life Matters training, resources and events across Cumbria.

Support Directory
If you are really struggling to cope, or feel overwhelmed by difficult feelings, then reach out for professional help. It's still available and it's OK to ask for more support to see you through this difficult time.
Browse our Support Directory for more information about the Support and Services available to you across Cumbria, Nationally and Online.

Safety Planning
Many people will have thoughts of suicide - but thinking about suicide does not make it inevitable that you are going to take your own life. A safety plan helps prevent us turning these thoughts into actions.
Safety Plans take a stepped approach. They can help us manage those fleeting thoughts of suicide that emerge at the edge of your mind - through to situations where the desire to die becomes so overwhelming we no longer think we can keep yourself safe. Find out how to create a Safety Plan here.

Look after yourself. Get help early

Its natural to feel a little more stressed or overwhelmed right now. These are really challenging times. Some people may even be having thoughts of suicide. If you are really struggling to cope please reach out for help. There is hope, and you are not alone.

Focus Group Volunteers Recruitment
Every Life Matters a Cumbrian suicide prevention and suicide bereavement support charity. In summer 2020 we launched our Support After Suicide service for people in Cumbria bereaved and affected by suicide.
We work alongside Cumbria Police, and other local groups to support people in the early weeks and months after a suicide. Find out more about our Support After Suicide service here.

We are now recruiting volunteers with personal experience of bereavement by suicide to help us develop our service further, and improve support for people in Cumbria who have lost a loved one to suicide. Find out more

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Every Life Matters - Suicide Safer Cumbria

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Download our pocket guides Thinking about Suicide , Safety Planning , Worried about someone or continue reading our pages to find out more. Our Suicide Safer Community Programme seeks to raise awareness of suicide, and the part we can all play in saving lives, through training, campaigning, grassroots action and local leadership.

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Trigger Warning - Suicide

Make sure you are in a safe and supported space, mentally and physically, before completing this training

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Through our 20 minute suicide awareness training you will gain skills and confidence to help someone who may be considering suicide.

The training is recommended for anyone aged 16 and over.

Anyone can learn how to have a potentially life-saving conversation.

This training takes approximately 20 minutes to complete and you will get a certificate when you have completed the training.

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FREE online suicide awareness 20 min training to help you recognise suicide warning signs, speak to someone you're worried about and know where to signpost to.

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Papyrus UK Website, helpline and Resources

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Skip to content

Watch the full video

Thinking of suicide?

Are you, or is a young person you know, not coping with life? For confidential suicide prevention advice contact HOPELINE247.

My whole way of thinking has changed. I feel positive about my future and the people around me. I'm now looking forward to the future and helping others just like me!

Thank you so much for the incredible support PAPYRUS and HOPELINE247 has given me. You helped me in that moment and it kept me alive.

I intend to continue to fundraise for and promote PAPYRUS. I am so proud and humbled to be involved with a wonderful charity, and to have received the support that I have.

Having been personally bereaved by suicide I understand the importance and need for our charity. I am surrounded by others who are as passionate as I am about saving lives.

* All feedback is provided by people who contact PAPYRUS. All feedback has full consent of the user and the user remains fully anonymous. Some feedback may have been adapted to keep the users anonymity.

Our latest news

Stay up to date with PAPYRUS; our news section is regularly updated with helpful advice and guidance, as well as information about our upcoming events and campaigns. If you have any questions or queries please get in touch.

Our upcoming events

Please see below some of our upcoming and exciting events including fundraisers and charity events we will be attending. For more information please get in touch.

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Papyrus UK Suicide Prevention | Prevention of Young Suicide

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PAPYRUS UK is a charity for the prevention of young suicide (under 35) in the UK | Call PAPYRUS HOPELINE247 on 0800 068 4141 Now

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Samaritans works to make sure there's always someone there for anyone who needs someone. Read more.

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Find support organisations near you, using your postcode.

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Helpline 5pm - Midnight

Resources to fight against living miserably.

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Campaign Against Living Miserably (CALM)

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We're the Campaign Against Living Miserably (CALM) and we're uniting the UK against suicide.

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Trigger Warning - Suicide

Make sure you are in a safe and supported space, mentally and physically, before completing this training

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Through our 20 minute suicide awareness training you will gain skills and confidence to help someone who may be considering suicide.

The training is recommended for anyone aged 16 and over.

Anyone can learn how to have a potentially life-saving conversation.

This training takes approximately 20 minutes to complete and you will get a certificate when you have completed the training.

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FREE online suicide awareness 20 min training to help you recognise suicide warning signs, speak to someone you're worried about and know where to signpost to.

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Trigger Warning - Suicide

Suicide & Autism, Suicide with Veterans, Suicide Awareness (Welsh Edition)

Make sure you are in a safe and supported space, mentally and physically, before completing this training

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Free online training from Zero Suicide Alliance

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Free online training courses to help you gain knowledge, skills and confidence to talk to someone who may be feeling suicidal or socially isolated.

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Ideas to help when in crisis

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Resources for people caring for people with mental illness

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5 Simple Ways to Connect with Nature for Mental Wellbeing

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Walking Walking is one of the easiest ways to connect with nature. It has been proven to ease the symptoms of anxiety and depression and can also be highly beneficial for anyone who is processing difficult emotions as it aids cognitive ability. In short; if you’re stuck in negative thought patterns, walking can really help. […]

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Let's count butterflies! The Big Butterfly Count is back in July.

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Leading wildlife charity, Butterfly Conservation, has revealed that counting butterflies reduces anxiety by almost 10%, in new scientific research published in collaboration with the University of Derby.

The pioneering study involved surveying people taking part in Butterfly Conservation's Big Butterfly Count in 2022. The results demonstrate that briefly tuning into nature to count butterflies reduces anxiety by 9% on average, while also enhancing mental wellbeing.

Researchers also found that spending just 15 minutes observing and counting butterflies boosted participants' feeling of connectedness with nature. Noticing butterflies more often was sustained over 6-7 weeks after taking part.

How connected people feel to nature, known as nature connectedness, is directly correlated to how motivated they are to protect it. Therefore, the findings of this new study show that citizen science projects could play a vital role in nature's recovery.

Dr Richard Fox, Head of Science at Butterfly Conservation, said: "While we have long known that there is a link between nature and human wellbeing, this study is the first to prove that the simple act of looking for and counting butterflies leads to a measurable decrease in anxiety.

"The results suggest that citizen science projects such as the Big Butterfly Count can play a part in improving people's mental health, as well as gathering important data on how butterflies are faring to inform our conservation work."

Dr Carly Butler, a Researcher in Nature Connectedness at the University of Derby and lead researcher on the study, said: "Our study showed that even small periods of time spent watching and counting butterflies are beneficial, with the benefits of reduced anxiety and stronger nature connectedness being the same whether people carried out just one 15-minute count or took part multiple times. This is key in proving that simple, small pockets of time connecting with wildlife and nature have a profound and beneficial effect on how we feel." Participants reported a range of positive and negative emotions, including joy, fascination, sadness, and concern; the latter driven by not seeing as many butterflies as they expected and fear over what is happening to our planet.

Carly added: "Interestingly, the more intensely participants felt these emotions, the more their feeling of closeness to nature and noticing wildlife increased afterwards, with participants reporting they felt motivated to help butterflies and nature more, by doing things such as transforming their gardens into butterfly-friendly havens."

In conclusion, Dr Richard Fox said: "In order to save wildlife and ensure nature's recovery we need people to care, and we know that being connected to nature sparks these caring feelings and a desire to do something positive. This study indisputably shows that citizen science activities, such as spending just a few minutes counting butterflies, makes people feel more connected to nature - a vital step in the battle to save wildlife.

"We're at a tipping point, nature is in crisis, but we can all do something to help. Simple acts such as creating wild spaces to provide a haven for wildlife, or planting butterfly friendly plants in pots on a patio, terrace or balcony can have a positive impact."

The Big Butterfly Count is Butterfly Conservation's flagship citizen science activity, involving tens of thousands of participants across the UK spending 15 minutes in any sunny spot and recording the number and type of common butterflies and day-flying moths that they see.

This year's Big Butterfly Count will take place from Friday 12 July - Sunday 4 August. For advice on creating a Wild Space for butterflies ready for the Big Butterfly Count, visit www.butterfly-conservation.org/wild-spaces

The research is a collaboration between Butterfly Conservation and University of Derby, with part-funding from the Nature, Art and Wellbeing Community Fund, Dorset.

5 March2024

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the uk’s leading birdnews service since 1991. sending over 90

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The UK's leading birdnews service since 1991. Sending over 90,000 instant and reliable birdnews reports each year. On pagers, smartphones, tablets and online.

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How Long-Term Cannabis Use Affects Memory

One key aspect of the research regarding cannabis has considered how the drug impacts memory. It has been established, through research, that the drug has numerous detrimental impacts on cognition, such as a reduction in the volume of the prefrontal cortex and a drop in IQ. However, the research surrounding how the drug impacts memory [...]

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Rehab 4 Addiction: Drug Rehab & Alcohol Rehab Treatment

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How Long-Term Cannabis Use Affects Memory One key aspect of the research regarding cannabis has considered how the drug impacts memory. It has been established, through research, that the drug has numerous detrimental impacts on cognition, such as a reduction in the volume of the prefrontal cortex and a drop in IQ.

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Map showing marked routes for wellbeing.

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At MHFA England®, we believe that fostering positive mental health is a collective effort that starts with taking care of ourselves. Just as the oxygen mask procedure instructs passengers on a flight to secure their own mask before aiding others, prioritising self-care is fundamental. At its core, we cannot effectively support others if our own wellbeing is compromised.

We have put together 10 self-care tips that will serve as a valuable guide to improving your mental wellbeing. These tips offer helpful advice and tools to help you face life's challenges with strength and resilience.

Self-care: 10 tips on how to take better care of yourself

1. Prioritise quality sleep

Ensure you get seven to nine hours of uninterrupted sleep each night. Creating a soothing bedtime routine, keeping your sleep environment comfortable, and limiting screen time before bed can all help to improve sleep quality. See our blog onHow to sleep better for our wellbeing

2. Mindful nutrition

Nourish your body with a balanced diet rich in whole foods. Incorporate a variety of colourful fruits and vegetables, lean proteins, and whole grains. Stay hydrated and minimise processed foods. [1]

3. Engage in regular exercise

Participate in physical activities that you enjoy. Whether it's a brisk walk, a yoga session, or a dance class, regular exercise releases endorphins and can enhance mood.

4. Practice mindfulness

Set aside a few minutes each day for mindfulness meditation. Focus on your breath and observe your thoughts without judgment. This practice cultivates a sense of calm and presence.

5. Cultivate meaningful connections

Spend quality time with friends and family. Engaging in meaningful conversations and shared activities fosters a sense of belonging and social support [2].

6. Establish healthy boundaries

Learn to say no when you're overwhelmed and establish boundaries that protect your time and energy. Prioritise self-care without guilt.

7. Journal

Keep a journal to express your thoughts and emotions. This practice offers a safe space to process feelings and gain insights into your mental wellbeing.

8. Unplug for digital detox

Take breaks from screens to reduce digital-related stress. Disconnecting allows you to engage in real-world experiences and recharge. For more information on taking time away from technology see how we are supporting the techtimeout campaignhere

9. Embrace relaxation techniques

Incorporate relaxation techniques like deep breathing, progressive muscle relaxation, or visualization into your routine to alleviate stress.

10. Seek professional support when needed

Asking for help is a display of inner strength and professionals such as therapists, counsellors, and mental health experts are equipped with the skills and strategies needed to guide you through your challenges and circumstances.

As we focus on self-care and nurturing our mental wellbeing, it's crucial to extend these practices to our workplace environments. At MHFA England we are committed to changing workplace mental health for the better. Clickhere to discover more about our training options and the tools needed to foster a positive mental health environment within your organisation.

Self-care tips from our MHFAiders and Instructor Members

Along with our own 10 self-care tips we asked our community of MHFAiders and Instructor Members to share the ways they take care of themselves.

MHFAider, Emily Walker shares her holistic approach to self-care: "Eat well, exercise regularly, take a walk, journal, meditation, and breathwork." Her practices encompass a range of nurturing activities that exemplify the multifaceted nature of self-care.

Tom Truman, an Instructor Member, offers his perspective on self-care: "Self-care for me is looking after my mental and physical wellbeing. Sometimes this means doing things that I enjoy to unwind and decompress my thoughts. But often for me, the best self-care is saying no, setting boundaries, and asking for help."

To support this further, MHFAider Fay Brereton explains the importance of taking a break:"Breathe. Focus on it being okay to step back and care for yourself before gathering the strength to go back into the fold."

We believe that self-care is not selfish; it is a vital foundation for nurturing your own mental wellbeing and equipping yourself to support others.Prioritising yourself is an act of empowerment, strength, and compassion - and through this, you can make a positive impact on yourself and those around you.

Ready to prioritise your mental wellbeing?

MHFA England training is key for creating a healthy workplace where the mental and physical health of employees are valued equally. Visit the My Whole Self Toolkit to discover a wealth of tips, tools, and insights that will empower you on your journey towards better mental health.

Remember, self-care is the foundation of effective support and overall wellbeing.

What step will you take today for your self-care?

[1] NIH: Caring for Your Mental Health, 2023

[2]: Active Minds: self-care and mental health, 2023

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Support for those affected by Suicide.

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Those of us who have experienced this terrible tragedy truly understand. None of us need to suffer alone. Together we help each other.

We help individuals support each other, at the time of their loss and in the months and years that follow. We aim to provide safe, confidential environments where people can share their experiences and feelings, giving and gaining support from each other.

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Survivors of Bereavement by Suicide - Overcoming the isolation of people bereaved by suicide

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We are the only UK-based organisation offering peer-led support to adults impacted by suicide loss. We help individuals support each other, at the time of their loss and in the months and years that follow. We aim to provide safe, confidential environments where people can share their experiences and feelings, giving and gaining support from each other.

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MHFA Wales develop and deliver high quality, research and evidence based mental health training. We hold the license for Mental Health First Aid in Wales and directly train, license and support all instructors who deliver who deliver MHFA in Wales.

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Mental health training online and face to face

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Mental health training online and face to face

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University of Edinburgh

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A quick overview of all the reflective tools included in the Reflectors' Toolkit and a description of the examples provided.

Developing public speaking as a skill over time

Relfection of specific experience of a public speaking opportunity

Comments: The two examples complement each other. They look at the same experience of speaking on front of a group of high school students who are interested in studying the degree of the speaker. However, one example reflects on an overarching process level, where the other reflects on a specific experience level.

These examples do not reference theoretical literature to support the reflection.

Items for self-awareness (within the Reflectors' Toolkit)

Strengths and weaknesses (within the Reflectors' Toolkit)

Writing letters to your future and past selves (within the Reflectors' Toolkit)

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A quick overview of all the reflective tools included in the Reflectors' Toolkit and a description of the examples provided.

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Blog Post

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Have you ever felt like life is passing you by, leaving you in a perpetual cycle of striving but never truly progressing? In the relentless pursuit of our goals, we often overlook a crucial aspect of personal growth: self-reflection.

This powerful mental process involves delving deep into the labyrinth of our thoughts, feelings, actions, and motivations. It is a conscious examination of our experiences and an opportunity to gain valuable insights about ourselves and the world around us.

Understanding ourselves is a fundamental aspect of self-reflection. As we delve into the depths of our inner landscape, we uncover layers of our identity, values, and aspirations. By exploring our strengths and weaknesses, we can leverage our talents and work towards personal growth.

Self-reflection also serves as a powerful tool for comprehending others, as it fosters empathy, compassion, and a deeper understanding of the diverse perspectives that shape our world.

In this article, we will explore the profound benefits of self-reflection and provide practical guidance on how to integrate this practice into our daily lives.

What Is Self Reflection?

Self-reflection refers to analyzing several parts of your life. In other words, this also refers to inward reflection or self-introspection.

It's similar to looking in a mirror and describing everything, except sometimes with self-reflection the qualities and traits of yourself that can't be seen in a mirror.

It's a necessary part of our journey to do inward reflection every now and then just so we can assess if we're truly happy and content with our lives and if not, to know that we can always do something to change that.

When you reflect on everything about yourself, it's not something a lot of people are fond of as you're forced to face both the good and bad parts of yourself.
Self-reflection is necessary to be the best version of yourself in life.
Even if we're continually changing, doing this means that you're holding yourself for certain decisions and actions needed to help you grow.

When you refuse to reflect on yourself, you'll never reach your best potential. It helps you process certain thoughts and feelings you have and why you have them.

To put things in perspective, self-reflection gives you a chance to dive deeper into who you are and what makes you who you are.

It can become easier to process your thoughts and feelings when you gain a deeper understanding of their root cause. In a way, self-reflection is similar to self-awareness.

Why is Self-Reflection Important?

Self-reflection is an important part of growing as a person.
It is important to both be in the present moment and look to the future. It is also important to stop living in the past. Many people just go blindly throughout life, not thinking about what they are doing.
However, if we take a brief moment, whether that be at the end of the day, month or year to reflect on our actions, we can take note and be better for the future.
They wonder why all these bad things happen to them, and it may be in fact, because of their actions.
Taking the time to discover the things we need to reflect on gives us direction when it comes to moving forward.

This is a recipe for bad habits and failure. These people may put out negativity and not realize it.

On the flip side, you may be doing something right and reap the rewards, but never realize what it was that you did, so you never repeat it ever again.

Practicing self-reflection will allow you to get a good idea of your progress and actions in life and to essentially fine-tune how you do things.

The Five Benefits of Self-Reflection

Aside from getting a good idea of what you achieved and how you act as a person, there are several self-reflection benefits.

Greater sense of self

Self-reflection allows you to listen to your desires, passions, and energy levels, fostering self-awareness.

Improved relationships

Self-reflection helps make informed relationship decisions and resolves conflicts effectively.

Boosted confidence

Self-reflection recognizes strengths, accomplishments, and fosters belief in abilities for new situations.

Enhanced problem-solving

Self-reflection cultivates critical thinking, learns from mistakes, and develops effective strategies.

Increased calmness and power

Self-reflection brings calmness, self-understanding, and empowers individuals to handle everyday life.

1. Greater Sense of Self

Practicing self-reflection or introspection allows you to sit alone with yourself, which many people rarely get the chance to do.

It can get quite uncomfortable at times, but this is required to become your best self.

In this reflecting time, you get to silence the outside noise and listen to what YOU want.

What your energy levels are, your health status, your passions, everything.

Truly knowing one's self gives you a lot of power and a sense of calmness to live intentionally.

2. Better Relationships

Any time you are faced with a new relationship or even a conflict, self-reflection can help.

You can spend some time looking inwards to assess your situation and make an educated decision based on how you feel about the relationship, and not necessarily in the heat of the moment.

This can apply to a love interest, toxic relationships with friends or family members, or building a relationship with an acquaintance or family member.

3. Stronger Decision-Making Skills

Adding on to knowing one's self better through self-reflection, you will find that your ability to make decisions will simplify, as well.

When you have a strong sense of self, and truly know your values, you shouldn't hesitate when going to make a decision.

The answer should be clear to you. This relieves a lot of questioning and stress for yourself.

4. Increased Confidence

Self-reflection boosts self-confidence by helping you recognize your strengths, accomplishments, and personal growth.

Through introspection, you become aware of the progress you have made and the challenges you have overcome.

This awareness builds self-assurance and belief in your abilities. It allows you to approach new situations with a sense of self-assuredness and resilience.

5. Enhanced Problem-Solving Skills

Self-reflection cultivates critical thinking and problem-solving abilities. By examining past experiences and analyzing the choices you made, you can identify areas where you could have approached situations differently or made better decisions.

This self-analysis enables you to learn from your mistakes and develop strategies for approaching future challenges.

It promotes a proactive mindset and empowers you to find creative and effective solutions to problems.

How to Self-Reflect (Step-by-Step Guide)

Part One: Preparing for Self-Reflection Part Two: Actual Self-Reflection

Set aside some time to focus on yourselfFind a quiet and comfortable place to reflectUse a journal, a recording device, or an app to record your reflections

Start with a prompt or a question that relates to your goal or challengeBe honest and objective with yourselfUse the "what, why, how" framework to guide your reflection

Part One: Preparing for Self-Reflection

1.Set aside some time to focus on yourself

Creating time to reflect on oneself is one of the most important steps for personal growth and development.

Self-reflection allows us to gain insight into our thoughts, feelings, beliefs, and behaviours so that we can make positive changes in our lives.

Setting aside dedicated time for self-reflection is essential for it to be effective.

2. Find a quiet and comfortable place to reflect

Creating an environment conducive to reflection will help us focus on our innermost thoughts and feelings so that we can explore them more deeply.

This could mean sitting down in a peaceful spot outdoors or cozying up with a cup of tea on your favourite armchair indoors - whatever works best for you!

Once you have found your perfect reflective space, it's time to start the journey of self-discovery!

3. Use a journal, a recording device, or an app to record your reflections

Documenting your reflections is a powerful self-reflection tool. Whether you prefer a journal, recording device, or dedicated app, capturing your thoughts helps bring clarity and track your progress over time.

Writing in a journal allows for private exploration and pattern recognition.

Recording devices let you verbally express yourself and capture spontaneous insights.

Apps offer prompts, reminders, and multimedia attachments for a convenient and organized reflection process.

Choose the method that resonates with you and promotes regular self-reflection. By documenting your reflections, you can track your progress, identify patterns, and gain deeper insights into your personal growth journey.

Part Two: Actual Self-Reflection

1.Start with a prompt or a question that relates to your goal or challenge

To initiate the process of self-reflection, start with a prompt or question that relates directly to your specific goal or challenge.

This helps to focus your thoughts and direct your reflection toward the areas that require attention. For example, if you're reflecting on a recent conflict, you might ask yourself, "What triggered the conflict and how could it have been resolved differently?"

2. Be honest and objective with yourself

During self-reflection, it's crucial to be honest with yourself. Acknowledge both your strengths and areas for improvement without judgment or bias.

Being objective allows you to gain a clearer understanding of your thoughts, feelings, and actions.

By embracing an objective perspective, you can identify patterns and insights that will aid in your personal growth.

3. Use the "what, why, how" framework to guide your reflection

What did you do or experience?

Why did you do or experience it?

How did you feel or think about it?

Some examples are:
1. Identify the Important Questions

Think of some questions that you want to ask yourself routinely (daily, weekly, monthly) to use as an assessment for your self-reflection.

What habits did I achieve this week?

What could I better improve on?

How did I feel overall today?

2. Meditate
What are you thinking about?
You don't have to be perfect with this, it will be uncomfortable at first.

But just sit in silence for as long as you can and see how your mind wanders.

Take note of that and try to focus on your breathing.

3. Journal

Writing in a journal like a diary is a great way to get your thoughts and feelings out.

It is also a great tool to look back on to see any patterns in your habits and thoughts.

4. Do A Writing Exercise

Does your mind feel jumbled with thoughts and decisions?

Simply set a timer for 5-10 minutes and write everything that comes to mind.

Notice any patterns? What thoughts are important and which are fleeting?

Writing exercises are great to get your thoughts out on paper (or computer) to organize them better. You can personally reflect on them whenever you want.

5. Take a Walk In Nature

Being out in nature is shown to improve mood. Get some fresh air and clear your head.

Personal reflection is best in a calm and healthy environment.

6. Talk to Yourself Out Loud

Sometimes hearing yourself talk out loud can be a great way to have realizations.

Having a conversation with yourself allows you to get your thoughts out and self-reflect.

7. Perform Breathing Exercises

From simple to complex, breathing exercises allow you to steady your heart rate and calm down.

This brings your mind to a calmer place to think more clearly.

8. Read
Reading is truly a form of meditation.
You don't have to read self-improvement books alone.

Some of my best self-actualizations have come from reading fiction novels. You get a realization of what you enjoy and what you don't.

9. Analyze a Past Event

Pick an event that you have certain feelings about. Take a few moments to analyze that particular event.

Why do you feel the way you do about that event?

What did you do well in this particular event? What could you improve upon in the future?

10. Assess What You Are Grateful For

Taking the time at the end of the day to think about what you are grateful for can improve your mood and way of thinking.

Try to think of just three things that you are grateful for at the end of each day. Take some personal time to reflect on them.

11. Try a Yoga Class

Being in a calm and relaxing environment like you are when you are in yoga has many benefits.

Some benefits include improved flexibility and better breathing.

In this time, you may find yourself meditating and sifting through your thoughts. The perfect time for some self-reflection.

12. Track Your Feelings

Grab a journal or an app and track your feelings each day.

Do you notice any trends in your moods?

Often seeing why you react to certain stigma brings a sense of peace a realization for why you do what you do.

13. Perform a Self-Check Up

You don't have to visit the doctor's office for this one!

Simply sit down with yourself and assess different areas of your life.

Career, Love-Life, Education, Hobbies, Family, Fitness, etc.

How happy are you with your efforts in each area? What can you start improving on?

14. Set Specific Goals
Visualizing these goals helps to make them a reality. If you need help deciding what goals to create for yourself, I recommend MASTERCLASS, a flexible program that offers classes on different topics.
After performing the self-reflection actions above, setting specific goals to achieve can greatly improve your progress.

Where do you want to be mentally and physically in the next 6 months? 3 years? 5 years?

15. Try Counseling
I personally prefer online counseling, that offers flexibility and from the comfort of your own home. You can check out a great platform called Betterhelp that I use here.
Seeing a counselor or therapist can be a great way to talk about yourself in a professional, non-judgmental setting.

Your counselor will help you dig deeper into who you are and bring on some strong self-reflection.

Examples of Self-Reflection

To put the tips above to good use, I am going to share a few self-reflection examples that you can practice in your everyday life:

Taking a 30-minute walk in nature once a week.

Listen to your thoughts and feelings.

Wake up 30 minutes earlier. Sit down with a cup of coffee and read a book that you are excited about.

Try sitting in a dark room in silence with your thoughts for just 5 minutes every day. Try to add on time as you go.

You are feeling a little stressed today. Your mind is jumbled. Set a timer for 5 minutes and write out all of your thoughts.

Visualizing your to-do list and what you were thinking about made you realize you don't need to stress so much.

Take the time to assess a particular past event that you keep having dreams about. You can find out why that event was stressing you out.

How Can Reflection Help You Grow as a Person?

When you incorporate self-reflection into your life, it's easier to have clarity on every aspect of it.

You're completely aware of your strengths and weaknesses, so you aren't surprised when you feel or do certain things.

As mentioned earlier, this also helps you become better in every way. Instead of trying to run away from parts of yourself, you can instead embrace it and use it to your advantage.

Knowing the core of who you are means nobody else can use this against you.

In return, you're more peaceful and secure with who you are. A lot of our fears and insecurities come from the refusal to come to terms with our flaws and imperfections.

When you've done the necessary self-introspection needed to know yourself, there's no need to be insecure.

It can help you grow as a person when you realize that there's always room for growth with who you are, whether it's working on your weaknesses or strengths.

For instance, if your weakness is the frustration when you can't control something, you can work on your ability to let go of things you can't control and focus on what you can't.

These are things you'll learn when you master the ability to look inward every now and then.

Emotions can drive you mad when you let them overwhelm you, but when you understand the core reason of why you feel a certain way, it makes things easier to accept and let go.

Final Thoughts
Pick one or two ways to practice self-reflection and start implementing them into your everyday routine. How will you begin to practice self-reflection?
Self-reflection is a powerful tool that can greatly contribute to personal growth, well-being, and overall life satisfaction. By dedicating time to reflect on our thoughts, emotions, and experiences, we gain a deeper understanding of ourselves and our desires. This newfound self-awareness enables us to foster better relationships, make more informed decisions, and navigate life's challenges with greater clarity.

Through self-reflection, we can minimize stress and free ourselves from the cluttered thoughts that often consume our minds. By incorporating simple practices of self-reflection into our daily routines, we can cultivate a stronger sense of self and unlock our potential for personal development.

FAQ About Self Reflection

What Does Self Reflection Mean?

Self-reflection is a powerful tool for personal growth and development. It involves looking within ourselves and examining our thoughts, feelings, motivations and actions. Self-reflection helps us gain insight into who we are as individuals, understand our strengths and weaknesses and discover new possibilities for self-improvement. By embracing self-reflection, we can better comprehend ourselves deeper and create pathways toward achieving more fulfilling lives.

How often should I engage in self-reflection?

The frequency of self-reflection can vary from person to person. Some individuals may benefit from daily or weekly reflection, while others may find monthly or quarterly reflections more suitable. The key is to make it a consistent practice that fits your schedule and allows for meaningful introspection and growth.

Are there different approaches to self-reflection?

There are different techniques and approaches to self-reflection. Some people find journaling or writing exercises helpful, while others prefer meditation or mindfulness practices. Reflective questioning, seeking feedback from others, or working with a therapist or coach can also aid in the self-reflection process. Experiment with different methods to find what works best for you.

How to write a self reflection

To write a self-reflection, find a quiet space and reflect on your thoughts, emotions, and experiences. Consider using a journal and ask yourself open-ended questions. Be honest and vulnerable, and explore areas of personal growth. Focus on your strengths, weaknesses, values, and lessons learned. Write about your goals and how you plan to make positive changes. Finally, review your reflection for clarity and insights.

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15 Essential Ways to Practice Self-Reflection

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Article updated in August 2023 Have you ever felt like life is passing you by, leaving you in a perpetual cycle of striving but never truly progressing? In the relentless pursuit of our goals, we

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Mental Health Foundation | Good mental health for all

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Explore information to help you understand mental health and get advice on how you look after your own mental health or support someone you know with theirs.

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Mental Health and Wellbeing support

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We're Mind, the mental health charity. We're here to make sure no one has to face a mental health problem alone.

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Scotland's Mental Health Organisation
Wellbeing and Self Help pages

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Whether you're living with a mental health problem or supporting someone who is, accessing information about a condition is vital. SAMH has developed a series of information resources for you.

Download our guide to understanding mental health problems.
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Steven's Story

Steven's mental health deteriorated after the loss of his wife, he felt like 'a jigsaw piece that didn't fit the puzzle.'
Read Steven's Story

Helping someone else

It can be difficult to see someone you care about becoming distressed and unwell but you don't need to be an expert on mental health to offer support.
Be there for someone

5 ways to improve your mental health

Evidence suggests there are five ways to improve our mental wellbeing: be active, connect, learn, give and take notice.
Learn more

You're not alone. We're here to help. Find Help

SAMH is the Scottish Association for Mental Health
Scottish Charity: No. SC-008897
Registered Office: Brunswick House, 51 Wilson Street, Glasgow, G1 1UZ

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Download our guide to understanding mental health problems. Download guide Read Steven's Story Be there for someone Learn more You're not alone. We're here to help. Find Help SAMH is the Scottish Association for Mental Health Scottish Charity: No.

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The Advice Hub from Westfield Health (Available without subscription)

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Westfield Health - Supporting you on your health & wellbeing journey

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We've curated some HR resources to help you on your health and wellbeing journey, including the benefits it can bring to your business.

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Check out Forestry Englands resources and see if their is a wellbeing walk near you!

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Forests are places you can seek adventure, make memories or find escape. For 100 years we’ve been looking after the nation’s forests, so that they can take care of you.

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Get more support

If you're struggling with your mental health, or you're worried about one of your friends, there are lots of organisations and charities that offer help specifically for young people.

Support from charities for young people

The Mix has a free, confidential telephone helpline and online service that aims to find you the best help, whatever the problem.

Shout 85258 provides free, confidential, 24/7 text message support in the UK for anyone struggling to cope. They can help with issues including suicidal thoughts, depression, anxiety, panic attacks, abuse, self-harm, relationship problems and bullying. Text "Shout" to 85258 to speak to an empathetic, trained volunteer who will listen and work with you to solve problems.

Young Minds offers support and advice including practical tips and advice from young people, as well as information on where to get support.

If you're under 19, you can also call Childline on 0800 1111 to talk. The number will not appear on your phone bill.

Support from the NHS

You can find more information about NHS children and young people's mental health services (CYPMHS) on the NHS website. You can also look at your local Clinical Commissioning Group website.

Alternatively, most services also have their own website with information about access, referrals (including whether you can "self-refer") and contact details - try searching in your area for "CYPMHS" or "CAMHS" (children and adolescent mental health services, an older term used for some CYPMHS).

You can also talk to an adult you trust - for example a parent, carer, teacher, social worker or GP - and they can look into this for you.

Support for different groups

There are lots of organisations and networks who provide advice and support for specific groups. It can help to connect with other young people and supporters who understand where you are coming from:

Support for learnig disabilities and autism

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Self-care tips videos for young people - Every Mind Matters

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Mental health self-care has never been more important - watch our videos for loads of advice and techniques to help you cope with stress and anxiety, and boost your mental wellbeing

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On this page you can listen to a series of mental wellbeing audio guides to help you boost your mood.

You can listen to them privately, in your own time, to help you through feelings such as anxiety or a low mood.

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Listen to a series of mental wellbeing audio guides to help you through feelings such as anxiety or a low mood.

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A collection of videos, articles and research on wild places and wellbeing.

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An online hub for articles, research, books, films and more exploring the link between wild places and wellbeing

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What connection really means and the pathways to this.

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The course can help you to take greater control of your actions, so that day-to-day life becomes less distressing and more enjoyable. You will learn practical and effective ways of dealing with thoughts and feelings that may be causing distress.

The course has been developed for you by Dr Neil Frude and will help you find out what is really important to you and give you the skills to be able to live your life with more confidence and a greater sense of purpose.

Start the course by clicking on the ACT 1 video below. There are four videos each lasting around 40 minutes. You can pause at any time and come back to them if you need to take a break. We recommend having a few days between each video so that you can practice the learning. For each of the videos there is a guide you can download, print or take notes on, and also some audio exercises that you can listen to.

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This free course is designed to help you improve your mental health. Feeling worried or anxious can have a big impact on your health and for some people life can be particularly difficult.

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Connecting to nature can really help our wellbeing. This blog post gives 3 simple tips to start you off.

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(A great deal has happened with 'noticing the good things in nature' since this post from 2016 - see the larger trial and app version).
A strong connection with nature lies at the heart of a healthy life and a healthy planet - but how do we increase people's nature connection? That is my research focus and such increases need to be sustained and achieved as part of our everyday lives. The good news is that our recent paper shows how simply noting '3 good things in nature' each day for a week leads to longer term increases in nature connection.

There is a growing need to reconnect people with nature owing to the state of nature, links to pro-environmental behavior and the benefits to human health and well-being. Connecting people more fully with nature is emerging as an important construct and a societal issue related to several recent high profile campaigns (e.g. by the David Suzuki Foundation in Canada; The Wild Network; The Wildlife Trusts and RSPB). Given the acknowledged benefits and interest, simple interventions to increase people's connectedness to nature in a sustained manner are needed.

Previous work has considered wilderness experiences and camps for improving nature connection, but that's time consuming and difficult to embed in daily routines - and follow-ups looking for sustained increases often aren't included. Also, urban landscapes are increasingly the typical location for our interactions with nature, although nature gets overlooked by many. Therefore, the underlying rationale for 3 Good Things in Nature stems from calls to value 'nearby nature'.

The approach was suggested by my personal experience of reconnecting with nature through writing about nature during 250+ local walks in 2011 - published as Needwood and A Blackbird's Year and analysed in Richardson and Hallam (2013). Although extended writing can have well-being benefits, is not a practical intervention for many, but brief positive psychology interventions (PPIs) are. They have been found to be effective in improving happiness and well-being and the PPI we adapted is writing three good things a day, usually for a week or two.

We also had to design the instructions for three good things in nature. For example, the nine dimensions of biophilia and themes from my extended writing ( Richardson and Hallam, 2013) suggest that naturalistic and aesthetic dimensions are key to developing a connection with nature. The aesthetic dimension was seen as particularly important, it links well to one of the four elements of Attention Restoration Theory, and being tuned into the beauty of nature has been related to well-being benefits. Finally, although the three good things in nature task is not about systematic mindful practice, it has been informed by intentionally attending to whatever arises in the present moment - because mindfulness has been shown to strengthen connection with nature.

So, to gather the evidence required to support the idea, we asked 50 people (general population rather than nature lovers) to note three good things in nature each day for five days and a control group (42 people) noted three factual things (e.g. what they had to eat). Two months later, the 3 good things in nature group showed sustained and significant increases in nature connectedness compared to the control group. Increases in nature connection also helped explain improvements in psychological health - supporting our work that suggests nature connection mediates well-being.

We also analysed what people wrote about in a sister paper, 1000 good things in nature published in 2015 (although the intervention was the first research of its type when conducted in 2013/14, we struggled to find a journal that was interested in a simple tool to increase the emerging concept of connection with nature). The content analysis of the sentences revealed ten themes - the things people note as being the good things in nature. These themes helps us understand the routes to connection with nature and represent the functional aspect of the intervention. The key aspects were sensations, changes over time, active wildlife, beauty and the interaction of the weather with natural forms. These five themes accounted for over 70% of the sentences that people wrote as they went about their day-to-day activities in a predominately urban landscapes, helping us understand how to engage people with nature in an everyday context - focus on the senses, change, activity and nature's beauty. Or simply ask people to note the good things in nature each day - that's what we'll be asking the people of Sheffield to do next year in our on-going IWUN research project.

Richardson, M. & Sheffield, D. (2017). Three good things in nature: Noticing nearby nature brings sustained increases in connection with nature. Psyecology.

Richardson, M., Hallam, J., & Lumber, R. (2015). One thousand good things in nature: Aspects of nearby nature associated with improved connection to nature. Environmental Values, 24(5), 603-619.

Richardson, M., & Hallam, J. (2013). Exploring the psychological rewards of a familiar semirural landscape: Connecting to local nature through a mindful approach. The Humanistic Psychologist, 41(1), 35-53.

About Miles

Professor of Human Factors & Nature Connectedness - improving connection to (the rest of) nature to unite human & nature's wellbeing.

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3 Good Things in Nature - A simple way to improve connection with nature

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(A great deal has happened with 'noticing the good things in nature' since this post from 2016 - see the larger trial and app version). A strong connection with nature lies at the heart of a healthy life and a healthy planet - but how do we increase people's nature connection?

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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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https://www.marmaladetrust.org/law

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This programme is in partnership with...

About the Making Every Contact Count programme

Aims and ambitions

Make Every Contact Count (MECC) enables the delivery of consistent and concise health and wellbeing information and encourages individuals to engage in conversations about their health at scale across organisations and populations.

The fundamental idea underpinning the MECC approach is simple. It recognises that staff across health and care, local authority and voluntary sectors have thousands of contacts every day with individuals and are ideally placed to support health and wellbeing.

MECC is intended for anyone who has contact with people to "Make Every Contact Count" and develop public health knowledge.

How learners will benefit from doing this course

The MECC elearning programme is designed to support learners in developing an understanding of public health and the factors that impact on a person's health and wellbeing. It focuses on how asking questions and listening effectively to people is a vital role for us all.

A MECC interaction takes a matter of minutes and is not intended to add to existing busy workloads, rather it is structured to fit into and complement existing engagement approaches.

Who it's aimed at?

MECC is for everyone, it is not restricted to one person, profession or organisation.

For organisations, MECC means providing staff with the leadership, environment, training and information they need to deliver the MECC approach.
For staff, MECC means having the competence and confidence to deliver health and wellbeing messages, to help encourage people to change their behaviour and to direct them to local services that can support them.
For individuals, MECC means seeking support and taking action to improve their own health and wellbeing.

More information

If you do not require a certificate, the Making Every Contact Count programme is freely available to access without having to register by clicking on the images below.

IMPORTANT: If you require evidence of learning, please register and then log in to access this programme on the elfh Hub. More information can be found on how to do this below

Gain CPD points and continue your personalised care learning experience.

This programme forms part of the Personalised Care Institute's library of personalised care training for all healthcare professions. If you would like to obtain a certificate and CPD points for your ongoing CPD records, and learn a lot more about personalised care, then please visit the Personalised Care Institute website to register and access.

Special thanks

Special thank you to the Project Reference Group who provided their expertise and guidance in the development of this eLearning.

Project Reference Group Members:

Phil Godfrey, Public Health Development Manager & MECC Programme Lead, HEE Wessex

Em Rahman, Head of Public Health Workforce Development, HEE Wessex

Lara Hogan, Programme Lead, Academy of Public Health

Sally James, Public Health Workforce Specialist, HEE West Midlands

Sarah Hassell, Workforce development manager, PHE East Midlands

Chris Sharpe, Workforce Development Manager, PHE Yorkshire and the Humber

Alison Farrar, Public Health workforce manager, HEE North West

Branwen Thomas, Workforce Programme Lead, PHE South East & HEE Thames Valley

Joanne McEwan, Public Health Development Manager, HEE Thames Valley

Deb Lear, Head of Public Health workforce development, HEE South West

Joanne Keeling, Workforce Development Manager, PHE South East

Lancashire Care Foundation Trust would like to thank staff from the New Economics Foundation for their contributions and support in developing the Five Ways to Wellbeing session.

How to access

Available to all

The Making Every Contact Countprogramme is freely available to access here.
Please note your progress and completion of sessions will not be recorded and you will not be able to generate a record of completion. If you require evidence of learning, please register and then log in to access this programme on the elfh Hub.

If you already have an account with elfh, then you can enrol on to the Making Every Contact Countprogramme by logging in to the elfh Hub, selecting My Account > Enrolment and selecting the programme. You can then access the programme immediately in the My elearning section.
Access guidance > Register >
To view the Making Every Contact Count programme, select the View button below. If you already have an account with elfh, you will also be able to login and enrol on the programme from the View button.
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Not an NHS organisation?

If you are not an NHS health or care organisation and therefore do not qualify for free access elfh Hub, you may be able to access the service by creating an OpenAthens account.

To check whether or not you qualify for free access via OpenAthens, you can view the eligibility criteria and register on the ' OpenAthens ' portal.

Registering large numbers of users

If you are a HR, IT or Practice Manager and would like to register and enrol large numbers of staff within your organisation for access onto the Making Every Contact Count programme, please contact elfh directly.

Organisations wishing to use their own LMS

For HR departments wanting to know more about gaining access to courses using an existing Learning Management System please contact elfh directly to express interest.

More information

Please select the following link for more information on how to use the elfh Hub.

elfh is a NHS England programme in partnership with the NHS and professional bodies

© elearning for healthcare 2023

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Making Every Contact Count - elearning for healthcare

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This programme is in partnership with... Aims and ambitions Make Every Contact Count (MECC) enables the delivery of consistent and concise health and wellbeing information and encourages individuals to engage in conversations about their health at scale across organisations and populations. The fundamental idea underpinning the MECC approach is simple.

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Free courses at your own pace on Food science to Mental Health, English to Environment

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Browse Free Online Courses - FutureLearn

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Updated 2021.

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Nature's the best way for me to relax and get back in touch with my inner self, who tends to be calmer in dealing with life! Walking in the woods or by the sea, simply listening to nature's soundtrack whilst watching my four-legged friend play, always helps put me in a better frame of mind.

Sitting outside, in nature, calms me so much, gardening makes me feel healthier, inspired, the rain calms me, the smell and sounds of birds, animals, flowers, the wind, watching clouds float by, calms me.

Supporter on Instagram

Nature has this calming and enchanting effect. Walking in the woods, smelling the fresh forest air, or sitting on a rock watching the ocean waves and sea birds hunting for fish. Magical.

How do I look after my mental health?

Looking after our mental health and well-being is important for everyone, and there are things that each of us can do in our day-to-day lives that can help to support good mental health, including connecting to nature.

Many of us live a fast-paced urban life, with long working days and long, crowded commutes. In these environments there are many pressures that affect our mental health.

This is why it is worth making the time for nature, in whatever way works for you, even when things get busy and other priorities feel more important.

How can nature help?

There are lots of ways in which spending time in nature can be positive for our mental health and well-being. From gaining a sense of peace and a boost to our self-esteem, to improved concentration and the psychological restoration. New and exciting research is happening all the time that adds to our understanding of how our natural environment affects the health of our bodies and minds. The reasons why time in nature has this effect on us are complex and still being understood. The benefits are often related to how our senses connect us to the environment around us, from the shapes in nature we see to the scents that trees give off and the soft fascination that nature can stimulate which helps our minds rest.

Here are some of the many ways that spending time outdoors can help support good mental health and well-being.

Time in green spaces

Across multiple studies, researchers have found a fascinating link between access to green space, such as fields, forests, parks and gardens, and a reduced risk of mental health problems, improved mood, and increased life satisfaction. ²⁻⁶ Other benefits include reduced stress, increased physical activity, and better physical health. 4,7

Finding nature in the city

Green spaces are a little more difficult to find in big cities. At first glance nature can appear to be lost in the urban jungle, but if you pause, and take in your surroundings, you might notice that nature can pop up in even the most unlikely places. Signs of nature are threaded throughout the city.

It is worthwhile seeking out these natural spaces, such as parks, canals or courtyards. Research suggests that taking advantage of urban green spaces is also positive for your mood and life satisfaction. 3,8

We have also included in this guide things you can do in your own garden or outdoor space.

Staying active

An important link has been found between spending time outdoors and how physically active we are. ⁸⁻¹⁰

Besides the benefits for our physical health, exercising and staying active is also good for our mental health. We know that physical activity may reduce the risk of mental health problems, like anxiety or depression ¹¹, and exercising in green spaces can have an extra added benefit.

Walking or running seems to give us an extra boost when done in natural environments rather than indoors, reducing feelings of anger, fatigue and sadness. 12

We don't even need to do it for long! Exercising in green spaces for as little as five minutes was found to improve mood and feelings of self-esteem. ¹³

"Getting out for a walk when I'm feeling down is a must. Even if it's just 10 minutes. Consciously making an effort to take in my surroundings and remembering to take a deep breath. I always come back feeling better for it!" Supporter on Instagram

Relaxation and mindfulness

Taking quiet time to reflect on our natural surroundings can be positive for mental health and well-being. There is evidence that 'forest therapy' or 'forest bathing' (famously known as Shinrin Yoku in Japan) may lead to improved mental health. ¹⁴ This involves spending active time in a forest observing our surroundings, using all of our senses.

The practice of 'mindfulness' (a way of directing non-judgemental awareness towards our thoughts, feelings, environment and body) has been found to reduce feelings of stress, and increase feelings of self-compassion and empathy, 15,16 and who doesn't want to be a little kinder to themselves?

"I find nature more calming than anything else. The beauty, the wonder of seeing plants and vegetables grow... it just puts things into perspective." Supporter on Instagram

Connecting with others

Having strong, healthy and supportive relationships with those around us is important for our well-being. 17,18 Nature has a link with these relationships as we often use green spaces to meet and socialise with others (e.g. playing sports, having a picnic, going for a group walk). In fact, natural spaces can provide a free or low-cost opportunity to get together, and this is another way to support good mental health. 9,19 So, what are you waiting for? Grab that picnic blanket or umbrella and arrange a meeting in the great outdoors.

"Nature definitely helps with my anxiety - walking in London parks, walking the family dogs when I visit my parents up north, or just sitting outside. I love going for a walk with someone, friend, partner, family member and talking. I find all of that helpful." Supporter on Facebook

Interacting with wildlife

Some studies suggest that being around animals and wildlife may be beneficial for overall well-being. They have found that activities involving observing and interacting with wildlife in their natural habitat, such as watching birds in a garden, can improve people's feelings of well-being, relaxation, and connection to nature. ²⁰⁻²³ The research in this area is still developing and there is still more to learn about the benefits of being around wildlife.

There is so much out there to observe - from watching the garden robin fluff up for winter to the squirrel searching for its nuts in the park, or even to the city pigeon cooing and sticking its chest out to attract a partner for spring.

Why not take a couple of minutes now to look out of your window or step outside and notice what is going on in the nature around you?

"I made sure my office have me sat with a view of the trees and squirrels." Supporter on Instagram

Creativity

Many people find nature inspires them to create, be it through painting, drawing, photography or writing. There is so much out there just waiting to be our source of creativity - from vibrant and fiery autumnal leaves to the crunch of frost underfoot on a cold winter morning.

There is also evidence that suggests taking part in creative activities like dance, music, art or expressive writing can help reduce stress and improve mood and well-being. 24,25 This gives us even more reason to combine creativity with our natural environment.

Why don't you go outside and capture your surroundings, trying your hand at a few creative sentences or a quick sketch? There is space in this guide for you to do just that.

"I love my creative space. I have it set out so I can go and art journal every morning to keep me well." Supporter on Instagram

Gardening, conservation and farming

There is good evidence that people who spend time gardening experience a wide range of positive results including improvements in mood, quality of life and feelings of community. ⁹

"I'm blessed to have a garden, and although it needs an Alan Titchmarsh makeover, just doing weeding, planting flowers or looking at it from my kitchen makes me feel better if I'm having a difficult day." Supporter on Twitter

"I live on a farm and go walking 5 miles a day with my dogs and wife, we have a love of all animals and nature living here, it keeps my mood enhanced and it is the best thing for my thoughts." Supporter on Facebook

Being part of something bigger

Do you care about the footprint you leave behind? Want to benefit your local natural environment or community? Or be a part of a global environmental movement?

"Nature helps me to understand we are part of something bigger." Supporter on Twitter

Well, research suggests that taking part in social action and making an impact in our local area not only benefits the community at large but also ourselves. Studies have found a link between taking part in social action or community engagement activities and increased empathy, self-confidence and self-esteem, as well as an increased sense of community. ²⁷⁻²⁹

How to use this guide

This guide contains imaginative and simple suggestions for seasonal activities to help you engage with nature in your area throughout the year. Each activity will have different components that research suggests can be helpful for supporting your well-being (such as staying active, connecting with others, or spending time in green spaces). If any of these activities feel like a stretch for you right now, even just noticing more of the nature around you is a good start and there are suggestions for what you might notice in each season as well.

This guide is available and open to anyone, but we think it may be most helpful for those of us living in urban areas, with busy lifestyles and who may be experiencing stress or other strains on well-being. But there are plenty of activities in this guide that you can tailor to your own lifestyle and needs whoever you are and wherever you live.

The guide moves through the seasons from spring to winter to encourage you to get into the habit of getting outdoors regularly and follow the cycles of nature, but you can start it anywhere, anytime. There's no need to follow any particular order - we encourage you to get creative!

The most important parts of this guide are the blank pages, which are spread throughout. This is space for you to write or to draw or do whatever you want as part of your reflection on where you are, what you notice around you and in the way you feel there. We hope this will help you find a connection with nature and make the most of the benefits for your well-being.

At the end of this guide, there are some suggested further sources of ideas and inspiration in books and online. There is also a list of organisations who provide advice and even planned activities you can join that are out in nature and designed to boost well-being.

We want to acknowledge that on some days you may struggle with your mental health and on those days, you may find engaging with this guide a little harder and the tasks that seem simple to others may become overwhelming to you. On those days be gentle and kind to yourself and pick the guide up again in your own time whenever you feel ready.
Now let's get started.

If this guide has whetted your appetite to try a few activities and you want to find information about what's going on near you, here are some good starting points. Descriptions are largely taken from the organisation websites.

This guide was produced by WWF-UK and the Mental Health Foundation in collaboration. Will Baldwin-Cantello conceived of the guide and co-authored with Victoria Zamperoni, Bethan Harvey, Jolie Goodman, Rachel Baird, Ross Fisher. Will Baldwin-Cantello and Antonis Kousoulis are accountable for the scientific integrity of this guide. Thanks go to many others at both organisations for making it possible. The team would like to acknowledge the Wildlife Trusts for advice and support, and all members of the Natural England convened Outdoors for All Working Group for their inspiration - many of whom are listed as places to go for more at the end of this guide. Among many others, the books listed in the suggested reading section of the guide were also a source of inspiration!

WWF-UK is a registered charity in England and Wales 1081247 and in Scotland SC039593 / wwf.org.uk

Mental Health Foundation is a registered charity in England 801130 and in Scotland SC039714 / mentalhealth.org.uk

1. Mental Health Foundation. Stress: Are we coping? Research Report. London, UK; 2018.

2. Gascon M, Mas MT, Martínez D, Dadvand P, Forns J, Plasència A, et al. Mental health benefits of long-term exposure to residential green and blue spaces: A systematic review. Int J Environ Res Public Health. 2015 Apr 1;12(4):4354-79.

3. Houlden V, Weich S, de Albuquerque JP, Jarvis S, Rees K. The relationship between greenspace and the mental wellbeing of adults: A systematic review. PLoS One. 2018 Sep 1;13(9).

4. James P, Banay RF, Hart JE, Laden F. A Review of the Health Benefits of Greenness. Curr Epidemiol Reports. 2015;2(3):218-218.

5. McMahan EA, Estes D. The effect of contact with natural environments on positive and negative affect: A meta-analysis. J Posit Psychol. 2015;10(6):507-19.

6. van den Berg M, Wendel-Vos W, van Poppel M, Kemper H, van Mechelen W, Maas J. Health benefits of green spaces in the living environment: A systematic review of epidemiological studies. Urban For Urban Green. 2015;14(4):806-16.

7. Twohig-Bennett C, Jones A. The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environ Res. 2018 Oct 1;166:628-37.

8. Kondo MC, Fluehr JM, McKeon T, Branas CC. Urban green space and its impact on human health. Vol. 15, International Journal of Environmental Research and Public Health. 2018. p. 445.

9. Soga M, Gaston KJ, Yamaura Y. Gardening is beneficial for health: A meta analysis. Vol. 5, Preventive Medicine Reports. Elsevier Inc.; 2017. p. 92-9.

10. Richardson EA, Pearce J, Mitchell R, Kingham S. Role of physical activity in the relationship between urban green space and health. Public Health. 2013;127(4):318-24.

11. Rebar AL, Stanton R, Geard D, Short C, Duncan MJ, Vandelanotte C. A meta meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations. Health Psychol Rev. 2015;9(3):366-78.

12. Bowler DE, Buyung-Ali LM, Knight TM, Pullin AS. A systematic review of evidence for the added benefits to health of exposure to natural environments. BMC Public Health. 2010;10.

13. Barton J, Pretty J. What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environ Sci Technol. 2010;44(10):3947-55.

14. Lee I, Choi H, Bang KS, Kim S, Song MK, Lee B. Effects of forest therapy on depressive symptoms among adults: A systematic review. Int J Environ Res Public Health. 2017 Mar 20;14(3).

15. Chiesa A, Serretti A. Mindfulness-Based Stress Reduction for Stress Management in Healthy People: A Review and Meta-Analysis. J Altern Complement Med. 2009 May 11;15(5):593-600.

1. Khoury B, Lecomte T, Fortin G, Masse M, Therien P, Bouchard V, et al. Mindfulness-based therapy: A comprehensive meta-analysis. Clin Psychol Rev. 2013;33(6):763-71.

2. Mushtaq R, Shoib S, Shah T, Mushtaq S. Relationship between loneliness, psychiatric disorders and physical health? A review on the psychological aspects of loneliness. J Clin Diagnostic Res. 2014;8(9):WE01-4.

3. Nyqvist F, Forsman AK, Giuntoli G, Cattan M. Social capital as a resource for mental well-being in older people: A systematic review. Aging Ment Heal. 2013 May 1;17(4):394-410.

4. Rakhshandehroo M, Mohdyusof MJ, Tahir OM, Yunos MYM. The Social Benefits of Urban Open Green Spaces: A Literature Review. Manag Res Pract. 2015;7(4):60-71.

5. Cox DTC, Gaston KJ. Urban bird feeding: Connecting people with nature. PLoS One. 2016 Jul 1;11(7).

6. Soulsbury CD, White PCL. Human-wildlife interactions in urban areas: A review of conflicts, benefits and opportunities. Vol. 42, Wildlife Research. CSIRO; 2015. p. 541-53.

7. Curtin S. Wildlife tourism: The intangible, psychological benefits of human wildlife encounters. Curr Issues Tour. 2009;12(5-6):451-74.

8. Curtin S, Kragh G. Wildlife Tourism: Reconnecting People with Nature. Hum Dimens Wildl. 2014 Nov 2;19(6):545-54.

9. Stuckey HL, Nobel J. The connection between art, healing, and public health: A review of current literature. Am J Public Health. 2010 Feb 1;100(2):254-63.

10. Baikie KA, Geerligs L, Wilhelm K. Expressive writing and positive writing for participants with mood disorders: An online randomized controlled trial. J Affect Disord. 2012;136(3):310-9.

11. Natural England. A review of nature-based interventions for mental health care. 2016.

12. Attree P, French Phd B, Phd BM, Phd SP, Whitehead M, Ffph P, et al. The experience of community engagement for individuals: a rapid review of evidence. 2010;19(3):250-60.

13. Kirkman E, Sanders M, Emanuel N, Larkin C. Evaluating Youth Social Action Does participating in social action boost the skills young people need to succeed in adult life? 2016.

14. Milton B, Attree P, French B, Povall S, Whitehead M, Popay J. The impact of community engagement on health and social outcomes: A systematic review. Community Dev J. 2012;47(3):316-34.

Thriving with Nature guide

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Nature's the best way for me to relax and get back in touch with my inner self, who tends to be calmer in dealing with life! Walking in the woods or by the sea, simply listening to nature's soundtrack whilst watching my four-legged friend play, always helps put me in a better frame of mind.

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Whether it's work or juggling the balance of relationships and childcare, there are many lifestyle factors that contribute to stress that eventually lead to further mental health problems. We've got lots of tips and ideas covering the key areas of health and wellbeing to help you manage your mental health and feel your best self.

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Whether it's work or juggling the balance of relationships and childcare, there are many lifestyle factors that contribute to stress that eventually lead to further mental health problems. We've got lots of tips and ideas covering the key areas of health and wellbeing to help you manage your mental health and feel your best self.

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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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Journal yourself out of lockdown

Croissant and coffee essential

Struggling to get started with journalling? You're not alone. It sounds easy, to just write your thoughts down on paper, right? but it can be hard to know where to start. I haven't always journalled but having tried different types of journalling over the last couple of years, it has made a big difference to the way I process my experiences. A journal can become your friend in a time of need or the centre of your daily self-care practice.

If you're new to journalling, or you're coming back to it after some time out or you're looking to spice up your journalling practice, here's our ultimate guide to journalling to get you going.

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In this article we're going to cover 12 journalling methods:

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1. Reflection or reflective Journalling

2. Journalling with question prompts

3. Letter writing journalling

4. Gratitude journalling

5. Journalling with visual prompts (photographs and affirmation cards)

6. Bullet journalling (or Bujo)

7. Sketchbook and scrapbook journalling

8. Dream journalling

9. Free writing

10. Planning & goal setting

11. Digital journalling

12. Audio journalling

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Ok so, the first important question is whether it's spelled Journaling or Journalling? Here in the UK it's with two Ls but you will find it with one L, the American spelling. Just thought we'd clear that one up!

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How to get started with journalling

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4. Decide on when you want to journal

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When do you feel like journalling? This may vary but you might find that journalling first thing in the morning or last thing in the evening a good time to journal. New habits can be difficult to keep at first so don't worry about journalling every day. You might start journalling weekly, so perhaps at the end or start of the week. Do whatever suits you.

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5. Get comfortable

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You might want to have your favourite blanket with you, a cup of tea and make sure you're not running on empty - there's nothing worse than a tummy rumbling mid-journalling :)

6. Start journalling!

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Try journalling out for a few days and if you don't enjoy it, switch up your method. We've outlined 12 different methods to journalling below.

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1. Choose your journalling method

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There are lots of ways to journal. We're going to talk about 12 of them in this article. Choose one to start with.

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2. Gather simple journalling tools

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All you need is pen/pencil and paper to start journaling, it's as simple as that. We recommend starting this way, then you can decide which type of journal you'd like to invest in.

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3. Find a safe space for journalling

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This might be your bedroom, a favourite chair, a garden or in your favourite cafe. Journalling helps you express your emotions so you need to be in an environment where you feel comfortable to do so. It needs to be somewhere where you're not going to be constantly looking over your shoulder for any reason.

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12 ways to journal

1. Reflection Journalling

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This might be the most common form of journalling that you recognise and is similar to that of keeping a diary and reflecting on the day or week that's just finished.

Simply reflect on a period of time, it may be the past, the last year, month, week or day and write what comes to mind.

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You can simply use a piece of paper or a basic notebook for reflection journalling and almost all of the journalling methods we list here.

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2. Journalling with Question Prompts

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Similar to reflection journalling, prompts can help you reflect on experiences that you might not immediately think of. Journalling prompts can guide you to answer some of the deeper questions you might not be used to talking about. I.e. It can be a lot easier to write about the nice lunch you had with a friend yesterday than your deepest darkest fears.

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Here are 5 journalling prompts for building mental resilience:

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What are you grateful for in your life?

What would you do if you had no fear?

What's weighing you down right now?

What would you tell your younger self?

What experiences have you learned from most in your life?

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3. Letter Writing Journalling

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Dear diary... you might want to write as if you are writing to your diary or to yourself (now, in the past or in the future) or to someone else in your life. Simply imagine you're writing that letter. It's completely fine to write a letter to someone but not actually send it - it can be really therapeutic. You might actually want to send it after all and that's ok too. At the end of the day journalling is a self-care practice and it's for you to do what you want with it.

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4. Gratitude Journalling

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"Be grateful" - you may have been told this at some point in your life, but practicing gratitude for self-care isn't about a guilt-trip. Gratitude can be used in a positive way, to notice things in your life that you can be thankful for. It allows us to appreciate some of the smaller and bigger things that we have or experience. Gratitude can help ground us from some of the swirling negative thoughts we can have.

When you're gratitude journalling, use the prompts to explore what and why you're grateful:

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5. Journalling with visual prompts (photographs and affirmation cards)

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If you'd prefer a visual input for journaling you can use photographs of yourself or others. You might want to write the things that you'd like to say to the person in the photograph. This might be your younger self or a relative that you haven't been able to speak to in person or someone you've lost in your life. This practice can help pinpoint suppressed feelings and help you to feel happier within yourself, as can all of the methods listed here.

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6. Bullet journalling (or Bujo)

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The "bullet" in bullet journalling refers to a dot matrix on a page that can be used to create artwork as well as the practice of using bulleted lists in the practice. With bullet journalling, you can create the design of the journal page as well as the journal entry itself. Bullet journals often come with plastic templates, a little like rulers, that can help you form the sections of your page.

Bullet journalling is a blank canvas for you to journal in the way you prefer, so you can use all of the physical journalling methods detailed in this list and you can change your page design every day if you like! Bullet journalling definitely requires a little more time than other forms of journalling but it can be very rewarding for those who like to doodle or design.

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7. Sketchbook and scrapbook journalling

If you enjoy creating art or being a bit more creative, you can use scrapbooking or sketching to create your journal. How about drawing a simple sketch every day or every week to represent the events or your feelings? You can use a simple notebook to do this, we'd recommend using something that's well bound and hardback so that it is strong enough for glueing in different media.

Kari at Alice in Mindfuland, who uses our gratitude planner also has a creative journalling practice and produced a great video about it.

8. Dream journalling

Ever had a notepad next to your bed? Often our mind explores and represents our true feelings within our dreams. It can be helpful to record and reflect on what you see and experience in your dreams. To dream journal, write down or sketch what you saw. Reflect on anything you notice and whether similar dreams recur. This type of journaling is best done first thing, as soon as you wake up so your dreams aren't forgotten. Don't worry if you can't remember any, that's very normal.

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9. Free writing

Free writing is a method that can be used to get raw emotions down on paper. The aim is to write anything and everything that comes to mind. Sentences and even words don't need to make sense. Decide how long you're going to write for and keep writing. You may feel like your thoughts come to a natural end, try to push yourself to keep writing for the time you decided on.

10. Planning & goal setting

You might think of using planning and goal setting for work but have you ever planned how to manage your well-being? Using some of the techniques like SMART goals and writing about areas of your life that you'd like to work on can help set intentions to move you further towards better health and happiness.

In our gratitude planner, we outline 12 growth areas in which you can set well-being goals against, at your own pace. You can read more information on these here.

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11. Digital journalling

Prefer keeping notes digitally? You might want to type your thoughts and feelings into your phone or laptop. You can use the standard notes app or other journalling apps like Day One, Notion or Diarium.

12. Audio journalling

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Should I keep my journal forever?

It's completely up to you whether you want to keep, discard or destroy your notebooks or journals. You may want to re-read your writing the next week or see what you've written in years to come. If you do decide to keep your journals, we'd recommend dating them somewhere if you haven't already and storing them somewhere dry, maybe in a memory box.

So that's it!

We'd LOVE to hear about which journalling method you try and how you get on. You can tag us on social media using @adbramind

Happy journalling!

Libby (& Adel) from adbra x

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How to Journal - The Ultimate Guide | adbra

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Journal yourself out of lockdown Croissant and coffee essential Struggling to get started with journalling? You're not alone. It sounds easy, to just write your thoughts down on paper, right? but it can be hard to know where to start.

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Mental Health and Wellbeing Courses for those living in Wales

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The mental health and wellbeing collection (Wales) provides a hub of free, bilingual resources that aim to promote positive wellbeing and support good mental health.

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A guided audio walk around Slapton Ley National Nature Reserve public footpaths, to make you stop and be.

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GPS guided multimedia trails and walks on your mobile device in aid of charity

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https://www.mentalhealthatwork.org.uk/toolkit/transition-out-of-lockdown-and-the-impact-on-your-work/

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This short guide from Mind explores some of the worries and difficulties you might experience due to the coronavirus pandemic, and some ways to ensure your mental health is protected.

Once back at work, it's important to look at what keeps you well, and keep an eye on signs that you or a colleague might be struggling. A wellness action plan is an easy way to do this.

Free Sign up to receive by e-mail

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Transition out of lockdown and the impact on your work

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This short guide from Mind explores some of the worries and difficulties you might experience due to the coronavirus pandemic, and some ways to ensure your mental health is protected. Once back at work, it's important to look at what keeps you well, and keep an eye on signs that you or a colleague might be struggling.

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SuperBetter uses the psychology of game play in all of life to improve resilience, mental health and social-emotional learning. Played by over 1 million people, SuperBetter unlocks your heroic potential to overcome obstacles and achieve your goals.
How it Works

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Social-Emotional Learning, Mental Health & Resilience Training

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SuperBetter uses the psychology of game play in all of life to improve resilience, mental health and social-emotional learning. Played by over 1 million people, SuperBetter unlocks your heroic potential to overcome obstacles and achieve your goals. How it Works

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BBC Bitesize Journelling for Young Adults

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BBC Bitesize Journelling for Young Adults

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There are a number of reasons why writing is therapeutic. Self-expression through journalling allows us to focus our mind and thoughts in a similar way to meditation, and put them into perspective.

"Journalling can be helpful for those who struggle with overwhelming anxious thoughts," says Maddie. "The act of transferring your fears out of your head and onto a page means that it is easier to let go of things that you can't control or that might be causing additional stress."

Regularly monitoring your mood by journalling can be really useful for identifying what makes you stressed, or identifying fears which may be impacting your mood. A few simple words or a score out of 10 every day can help you track your mood and know when to reach out for support.

Maddie says journalling can also boost your self-esteem: "Affirmations, quotes and positive self-talk in your journal can be a helpful way of reminding yourself that you're doing your best.

"It's also helpful to look back on journal entries after an event has happened to see how you have navigated and resolved potential conflicts with friends and family."

There are other benefits, too. A journal can act as a time capsule you can look back on in months or years to come and writing in it regularly may improve your memory. Having a paper journal can reduce screen time too, and give your eyes and brain a break from the info you're bombarded with every day that may affect your mental health.

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Reasons why you should start journalling

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There are a number of reasons why writing is therapeutic. Self-expression through journalling allows us to focus our mind and thoughts in a similar way to meditation, and put them into perspective. "Journalling can be helpful for those who struggle with overwhelming anxious thoughts," says Maddie.

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The Relationship Between Nature Connectedness and Eudaimonic Well-Being: A Meta-analysis - Journal of Happiness Studies

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Nature connectedness relates to an individual’s subjective sense of their relationship with the natural world. A recent meta-analysis has found that people who are more connected to nature also tend to have higher levels of self-reported hedonic well-being; however, no reviews have focussed on natur…

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The Importance of Nature for Wellbeing and Pro-environmental behaviours

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The Importance of Nature for Wellbeing and Pro-environmental behaviours

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Understanding Mental Health - Free Courses in Scotland

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National Trust

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We know we can't solve all your troubles, but we can give you tools to help.

Whether you're after everyday tips, sounds to relax your mind, strategies to cope with parenting right now or films to get you talking, we're here for you.

And if you think you could benefit from extra advice, visit BBC Action Line for mental health organisations offering information and support.

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BBC - Headroom - Your Mental Health Toolkit

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We know we can't solve all your troubles, but we can give you tools to help.

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Journalling for Wellbeing
Ever thought about journalling to help your own sense of wellbeing, but don't know where to start? Restoration Yard's emotional wellbeing coach, psychotherapist and wellbeing consultant, Jen Wood, gives us some great tips for starting in her post below as we navigate our 'new normal'.

Journalling. It may conjure up an image of a young girl writing 'Dear Diary', or Bridget Jones, but there's a lot more to journalling than meets the eye. I have journalled, on and off, for 30 years and have found it one of the most helpful therapeutic tools.

For anyone in the health profession, the idea of being a reflective practitioner will be very familiar. Having worked in palliative care for many years, I remember feeling frustrated that it was important to notice and record how certain experiences had impacted me, when all I really wanted was a cup of tea and some chocolate. The benefits were undeniable, as it allowed me to feel the feelings that came up, rather than numbing them out with chocolate and wine.

Journalling for our wellbeing can play an important part in helping us understand our thoughts and feelings, and can be a great way to vent. You've heard the expression, 'better out than in'? Well it turns out there's science to prove it.

Anne Frank, possibly one of the most famous journallers of all time, wrote "I can shake off everything as I write; my sorrows disappear, my courage is reborn."

What is Journaling?

Journalling is the practice of writing in a diary or journal about the thoughts, feelings and physical sensations that come up for us in connection with life events. It can be focused on processing our emotions, achieving our goals, overcoming writers' block or reconnecting to ourselves and our inner wisdom and innate wellbeing. I always recommend to my coaching and therapy clients that they journal and reflect on our sessions, to gain a deeper understanding of themselves.

It's also a great way to clear our heads and start to make sense of overwhelm. It's a type of active meditation. Just allowing words to flow on to a page, like a stream of consciousness, can be a very meditative and healing experience. It can help with externalising the dialogue that can happen in our meetings between our inner critic (or perfectionist) and our inner wisdom.

How can it help us?

To be more mindful - by being more aware of our mind and make connections between our thoughts, feelings and behaviours.

To be happier - by remembering and savouring positive experiences, we can enhance our resilience and positivity.

To enhance our wellbeing. To reduce worry and anxiety.

To enhance our creativity - Julia Cameron's Morning Pages idea of starting the day off with a flow of consciousness writing can unblock creative and emotional blocks.

To help us achieve our goals.

To help us develop more awareness and self-awareness.

It can help us process difficult experiences.

How to do it?

1. Write in a private space where you won't be interrupted.

2. Centre and ground yourself before writing.

3. Reflect and balance yourself after writing.

4. Schedule a regular time to write.

5. Write whatever feels right in the moment, and be totally honest.

6. Your journal is for your eyes only.

The Centre for Journal Therapy have a useful acronym WRITE:

W - What do you want to write about? A good tip is to start writing about anything - like what you had for lunch or your trip to the supermarket - and then keep going and see what comes up. You can't make a mistake!

R - Review or reflect on any situation. Start sentences with 'I feel...', keep things in the present and be mindful.

I - Investigate your thoughts and feelings and behaviours as you write. If you get stuck, reconnect to your breath, and the sensation of your feet on the floor, and write about that.

T - Time yourself. If something feels like it will be quick and easy, you'll be more likely to do it. Set the timer on your phone for 5 minutes and stop when the time is up. If you find it helpful you can increase the time gradually. If 5 minutes feels too much, start with 1 minute.

E - Exit consciously. You might just close your journal and feel the texture of the cover, or you might choose to read over what you've written. If you can make a ritual of it, it will feel more nourishing.

I wonder if we could use journalling to find the silver lining in this dark coronavirus cloud? If we use our journal to help us to remember what we really appreciate in life, that perhaps we can't do at the moment, it may help us to savour life more fully when this is all over. How can we start to notice the little things now, that are bringing us pleasure? I have been planting seeds and I'm surprised how much joy I experience when they germinate and start to grow. I'm keen to remember this, and come out of this situation with more awareness.
There are so many benefits to journalling, not least the excuse to buy a lovely new journal. However, the most important thing is that you enjoy it.

And if you need a new notepad, The Store at Restoration Yard has plenty to choose from here. Or take a peek at our pick below.
Jen is offering online Mindfulness Meditation (Mondays) and Reduce Stress - Feel Good (Fridays) classes via Zoom on Mondays and Fridays at 12noon. Jen also offers individual wellbeing coaching, therapy and mindfulness sessions via Zoom or by phone. To find out more, head to Jen's website.

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Journalling for Wellbeing | How To Blog | Restoration Yard

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Ever thought about journalling to help your own sense of wellbeing, but don't know where to start? Restoration Yard's emotional wellbeing coach, psychotherapist and wellbeing consultant, Jen Wood, gives us some great tips for starting in her post below as we navigate our 'new normal'. Journalling.

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Find support organisations near you, using your postcode.

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As a former footballer I am aware of the pressures of professional sporting life and the toll they can take on a person's mental health. I fully support the State of Mind programme and hope it can raise awareness amongst players, coaches and fans of rugby league and the wider community and help people to think about their and others wellbeing.

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State of Mind Sport is a charity that harnesses the power of sport to promote POSITIVE mental health among our sportsmen and women, fans and wider communities, and ultimately to prevent suicide.

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Mental Wellbeing Courses | Melo Self-help Resources and Support

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In-depth courses to help you learn skills to manage and improve your mental wellbeing.