Five ways to wellbeing toolkit


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Five ways to wellbeing toolkit

  1. 1. Five Ways to Wellbeing:Simple steps to improve your mental wellbeing
  2. 2. What is wellbeing? In 2008, the New Economics Foundation, nef, was Wellbeing describes how we feel about ourselves and our part in the world around us. Wellbeing is affected by an commissioned by the UK Government’s Foresight individual’s circumstances, the activities they are involved with and their inner strength and resources. High levels Project on Mental Capital and Wellbeing to review of wellbeing mean that we are more able to: the work of over 400 scientists from across the • Engage constructively with people and the world around us world. The aim was to gather evidence on what • Experience positive relationships practical and accessible steps people take to • Have a sense of purpose improve mental wellbeing. The review found five • Be able to respond to difficulties.dominant ways in which this was done, now termed the ‘Five Ways to Wellbeing’. About this guide This guide has been produced by Birmingham Voluntary Service Council with support from Common Unity, Birmingham Mind and Birmingham Joint Commissioning Team. It describes the Five Ways to Wellbeing, how each of the five ways can improve wellbeing, and provides some suggested activities that you can do to include them into your daily lives. Where possible, we have included links to local resources or activities that you can use. For more suggested activities got to: What are the five ways? 3
  3. 3. My Five Ways Diary: five things I can do to CONNECT What When Achieved? (yes/no) 1 Connect with the people around you. With family, friends, colleagues and neighbours. Athome, work, school or in your local community. Think of these as the cornerstones of your lifeand invest time in developing them. Building these connections will support and enrich youevery day. 2Why is connecting important Useful Linksto wellbeing? BVSC’s Third Sector Database has hundreds of organisations listed. Find a club or group 3Our relationships with those around us affect our wellbeing. Research you are interested in.has found that wellbeing is increased by life goals associated with family, and social life. Connecting with others can increase our sense of Play an active role in how your communitybelonging and life satisfaction. is run. Activities include: ward committees, housing boards, community forums, local voluntary and community sector groups. 4What you can do: • Take the time to talk to someone instead of sending an email or text message • Set aside some quality time with your family • Go out for lunch with colleagues or friends • Say hello to a neighbour 5 • Join a group or club4 5
  4. 4. My Five Ways Diary: five things I can do to TAKE NOTCE What When Achieved? (yes/no) 1 Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changingseasons. Savour the moment, whether you are on a train, eating lunch or talking to friends.Be aware of the world around you and what you are feeling. Reflecting on your experienceswill help you appreciate what matters to you. 2Why is taking notice important Useful Linksto wellbeing? Satellite/museums-galleries 3 Visit one of several museums in the city.Research has shown that being aware of sensations, thoughts andfeelings can improve both the knowledge we have about ourselves and wellbeing as it gives us a chance to appreciate and evaluate our Satellite/localparkcircumstances. Birmingham has nearly 600 parks and open spaces. Find the one nearest to you. 4What you can do: • Meditation or yoga can help create a positive state of mind • Enjoy Birmingham’s open spaces • Visit a local tourist attraction • Take notice of your health 56 7
  5. 5. My Five Ways Diary: five things I can do to GIVE What When Achieved? (yes/no) 1 Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time.Join a community group. Look out, as well as in. Seeing yourself, and your happiness, linkedto the wider community can be incredibly rewarding and will create connections with thepeople around you. 2Why is giving important Useful Linksto wellbeing? With hundreds of different volunteer opportunities, from administration to youth 3Individuals actively engaged in their communities report higher wellbeing. work – there’s something for everyone.Studies have shown that doing something good for someone else increases For more information go to the web pagebrain activity that is associated with pleasure and reward, making us feel above. Alternatively call 0121 678 8839.good about ourselves. 4What you can do: • Help out a friend or neighbour • Volunteer in your local community • • Donate to charity Cook and share a meal with a friend 58 9
  6. 6. My Five Ways Diary: five things I can do to BE ACTIVE What When Achieved? (yes/no) 1 Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makesyou feel good. Most importantly, discover a physical activity that you enjoy; one that suitsyour level of mobility and fitness. 2Why is being active important to Useful Linkswellbeing? Birmingham’s Be Active scheme offers a 3 diverse range of free activities, includingBeing physically and mentally active can increase mood and lower anxiety gym, swim, fitness classes for residentsthrough feelings of stimulation, connection and achievement. Being active crucial for all age groups : developing the cognitive skills of children and services/motivational/get-walkingprotecting against mental decline in older adults. Join a weekly health walk. There are many organised, free walks in Birmingham. 4What you can do: free-fitness.aspx • Go for a walk at lunchtime Has simple exercises that you can do in the • Walk to appointments comfort of your own home. • • Do some simple exercises at home Play or dance with your children 5 • Find a sport that you enjoy • Take up an interest or hobby10 11
  7. 7. My Five Ways Diary: five things I can do to KEEP LEARNING What When Achieved? (yes/no) 1 Try something new. Rediscover an old interest. Sign up for that course. Take on a differentresponsibility at work. Fix a bike. Learn to play an instrument or how to cook your favouritefood. Set a challenge you will enjoy achieving. Learning new things will make youmore confident, as well as being fun to do. 2Why is learning important Useful Linksto wellbeing? Find a Birmingham Adult Education Service course in your area. 3Learning encourages social interaction and increases self-esteemand feelings of competency. The setting of personal goals to achieve Read a good book in the company of others.something new has been shown to increase life satisfaction. There are dozens of reading groups in Birmingham. Find one close to you.What you can do: libraries 4 • Read a book, newspaper or magazine For information about library opening times. • Sign up to a class/course • Learn a new language • • Join your local library Try a new recipe 512 13
  8. 8. AcknowledgementsSupported by Birmingham Joint Commissioning Team for Mental Health and Learning Disabilities
  9. 9. Birmingham Voluntary Service Council 138 Digbeth, Birmingham B5 6DR t: 0121 678 8823 - e: - w: www.bvsc.orgRegistered charity no. 218795. Company limited by guarantee registered in England no. 421688