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Activity Scheduling to support your wellbeing

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Activity Scheduling to support your wellbeing

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BBC headroom have developed this resource to help you to plan activities across the week which will support your wellbeing.

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Use these different cards to help you to control your breathing

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Yoga can help to clear our mind and make us feel more regulated.

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Yoga for Overthinking | 30 Minute Yoga Practice

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Free Printable Mindfulness Colouring Pages For Adults

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Boost relaxation & focus with these free printable mindfulness colouring pages designed especially for adults. Happy Colouring!

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Using a balloon to breath in to can help to regulate your breathing. Blow the balloon up slowly and then let the balloon go.

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If you need someone to talk to, Kim is a mental health first aider. Just let a member of staff know, or speak directly to Kim and she can help you.

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The mental health charity mind have a link to some mindfulness ideas to support your wellbeing. Use this link to visit them.

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We explain mindfulness exercises, including mindful eating, body scan and meditation. Read our tips for getting the most from mindfulness exercises.

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To help regulate your breathing, you can blow bubbles. Take a deep breath and blow out slowly to make as many bubbles as you can.

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If you need someone to talk to, Kim is a mental health first aider. Just let a member of staff know, or speak directly to Kim and she can help you.

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Daily Calm | 10 Minute Mindfulness Meditation | Be Present

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10-Minute Meditation For Sleep | Goodful

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If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause.
The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking.

Not taking control of the situation and doing nothing can make your problems worse.

Some of the keys to good stress management are building emotional strength, being in control of your situation, having a good social network, and adopting a positive outlook.

What you can do to address stress

Try these 10 stress-busting suggestions:

Be active

Exercise won't make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.

For more advice, read about exercise for depression.
Get started with exercise
Take control

If you think you cannot do anything about your problem, your stress can get worse.

That feeling of loss of control is one of the main causes of stress and lack of wellbeing.

The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else.

Connect with people

A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.

The activities we do with friends can help us relax and relieve stress.

Talking things through with a friend may also help you find solutions to your problems.

Read about 5 steps to mental wellbeing, including the benefits of connecting with other people.

Have some "me time"

Many of us work long hours, meaning we often don't spend enough time doing things we really enjoy.

It's important to take some time for socialising, relaxation or exercise.

You could try setting aside a couple of nights a week for some quality "me time" away from work.

Challenge yourself

Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress.

It can also make you want to do things and be active.

Avoid unhealthy habits

Don't rely on alcohol, smoking and caffeine as your ways of coping.

They might provide temporary relief, but in the long term, these crutches won't solve your problems. They'll just create new ones.

It's best to tackle the cause of your stress.

Help other people

Evidence shows that people who help others, through activities such as volunteering or community work, often become more resilient.

If you don't have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues.
Find out more about giving for mental wellbeing
Work smarter, not harder

Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference.

Leave the least important tasks to last. Accept that you will not have time for everything.
Get tips on how to manage your time better
Try to be positive

Look for the positives in life, and things for which you're grateful.

Try writing down 3 things that went well, or for which you're grateful, at the end of every day.

Accept the things you can't change

Changing a difficult situation isn't always possible. Try to concentrate on the things you do have control over.

For example, if your company is making redundancies, you could focus on the things that you can control, such as looking for a new job.

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How to beat stress, including exercise, taking control, social networks, work-life balance, and being positive.

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Add your suggestions below

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What activities do you like to do to help you to regulate?

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Try one of these small activities every day to help you to be more mindful.

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Spectrum Gaming is an autistic-led UK based charity that supports autistic young people. We aim to create a world where every autistic young person knows that who they are is ok and they can be themselves, whilst still developing meaningful relationships and achieving their personal goals.

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Spectrum Gaming is an online community for autistic young people. The aims of Spectrum Gaming are to enable autistic young people to develop meaningful friendships; to help them understand and develop a positive perspective of their differences; and to advocate for the needs of autistic young people

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They say; We have made this website so that everyone can gain a better understanding of what autism is, since most people we meet seem a little confused about what autism actually is.

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A website about autism, for autistic young people - so that everyone can gain a better understanding of what autism actually is.