Train as a Mental Health First Aider (MHFAider®)


Wellbeing is defined by the Dictionary as “the state of being comfortable, healthy, or happy.”

However, wellbeing is a much wider notion than feeling happiness, it includes other things, such as how content people are with their life a whole, their sense of purpose, and how in control they feel.

Evidence suggests there are five steps we can all take to improve our mental wellbeing.

Five ways to mental wellbeing

Connect with people

Connect with the people around you

Keep moving

 Find an activity that you enjoy and make it a part of your life

Take Notice

Remember the simple things that make you happy 

Never stop Learning

Embrace new skills and experiences 

Give to others

Give you time, your words and your presence

If you give them a try, you may feel happier, more positive and able to get the most from life.

Ideas to help you cope and build your wellbeing

Mindfulness and Meditation

  • Practice Daily Meditation: Start with just 5-10 minutes a day to clear your mind and reduce stress. Apps like Headspace or Calm can guide you.
  • Mindful Breathing: Focus on your breath, taking deep, slow breaths. This can help center you and reduce anxiety.
  • Gratitude Journaling: Write down three things you’re grateful for each day. This shifts focus to positive aspects of your life.


Physical Activity

  • Regular Exercise: Engage in activities you enjoy, whether it’s walking, running, yoga, or dancing. Exercise releases endorphins, which improve mood.
  • Nature Walks: Spend time in nature. It can boost your mood and improve mental health.
  • Stretching: Incorporate stretching routines to relieve tension and improve flexibility.


Creative Expression

  • Art Therapy: Use drawing, painting, or crafting as a way to express emotions and relieve stress.
  • Writing: Keep a journal or write poetry and stories. Writing can be a powerful outlet for processing feelings.
  • Music: Listen to your favorite music, play an instrument, or sing. Music can be very therapeutic.


Social Connections

  • Stay Connected: Maintain relationships with friends and family through regular calls, texts, or video chats.
  • Join Support Groups: Whether online or in-person, support groups can provide a sense of community and shared understanding.
  • Volunteer: Helping others can improve your own wellbeing and create a sense of purpose.


Healthy Lifestyle Choices

  • Balanced Diet: Eat a variety of nutritious foods to fuel your body and mind.
  • Adequate Sleep: Aim for 7-9 hours of sleep per night to ensure your body has time to rest and repair.
  • Hydration: Drink plenty of water throughout the day.


Mind-Body Practices

  • Yoga: Combines physical postures, breathing exercises, and meditation. Great for reducing stress and improving flexibility.
  • Tai Chi: A gentle form of martial arts focusing on slow, deliberate movements and breathing.


Personal Development

  • Set Goals: Establish short-term and long-term goals to give your life direction and purpose.
  • Learn Something New: Engage in lifelong learning by taking up a new hobby or studying a subject of interest.
  • Mindfulness Courses: Consider enrolling in courses that teach mindfulness techniques, such as Mindfulness-Based Stress Reduction (MBSR).


Self-Care Routine

  • Pamper Yourself: Take time for activities that you enjoy and that relax you, such as reading a book, taking a bath, or gardening.
  • Digital Detox: Limit screen time to reduce stress and improve sleep.


Positive Mindset

  • Affirmations: Use positive affirmations to build self-esteem and a positive outlook.
  • Visualization: Imagine achieving your goals and the positive feelings that come with it.

Incorporating these strategies into your daily routine can significantly enhance your overall wellbeing and help you cope with life’s challenges. The key is to find what works best for you and to practice these activities regularly.

The 30-3-30 Approach

The 30-3-30 approach is a tool that can help you prioritise taking time out during the day to feel good.  The recommendations are grouped into things that take about 30 seconds, things that you can do in about 3 minutes, and things that might take 30 minutes or longer.  The 30-second ones are quick-fix actions you can do if you suddenly find you are struggling to cope, whereas the others give you slightly more time.

Adult Colouring for Wellbeing

Research has found there are positive mental health gains for adults colouring-in for as little as 10 minutes a day. So download the colouring page, get your pens out, find a quiet place, reconnect with your inner child and colour me in!

More mental wellbeing resources and self-care coming soon!