1. Five Ways to Wellbeing:
Simple steps to improve your mental wellbeing
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:
www.nhs.uk/LiveWell/mental-wellbeing/Pages/mental-wellbeing.aspx
What are the five ways?
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3. My Five Ways Diary: five things I can do to CONNECT
What When Achieved? (yes/no)
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Connect with the people around you. With family, friends, colleagues and neighbours. At
home, work, school or in your local community. Think of these as the cornerstones of your life
and invest time in developing them. Building these connections will support and enrich you
every day. 2
Why is connecting important Useful Links
to wellbeing? www.bvscthirdsectordatabase.org
BVSC’s Third Sector Database has hundreds
of organisations listed. Find a club or group
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Our 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,
www.birminghambeinvolved.org.uk
friends and social life. Connecting with others can increase our sense of Play an active role in how your community
belonging and life satisfaction. is run. Activities include: ward committees,
housing boards, community forums, local
voluntary and community sector groups. 4
What 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
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• Join a group or club
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4. My Five Ways Diary: five things I can do to TAKE NOTCE
What When Achieved? (yes/no)
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Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing
seasons. 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 experiences
will help you appreciate what matters to you. 2
Why is taking notice important Useful Links
to wellbeing? www.birmingham.gov.uk/cs/
Satellite/museums-galleries
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Visit one of several museums in the city.
Research has shown that being aware of sensations, thoughts and
feelings can improve both the knowledge we have about ourselves and www.birmingham.gov.uk/cs/
our wellbeing as it gives us a chance to appreciate and evaluate our Satellite/localpark
circumstances. Birmingham has nearly 600 parks and open
spaces. Find the one nearest to you.
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What 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 5
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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, linked
to the wider community can be incredibly rewarding and will create connections with the
people around you. 2
Why is giving important Useful Links
to wellbeing? www.bvsc.org/want-volunteer
With hundreds of different volunteer
opportunities, from administration to youth
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Individuals 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 page
brain activity that is associated with pleasure and reward, making us feel above. Alternatively call 0121 678 8839.
good about ourselves.
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What 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 5
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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 makes
you feel good. Most importantly, discover a physical activity that you enjoy; one that suits
your level of mobility and fitness.
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Why is being active important to Useful Links
wellbeing? www.birmingham.gov.uk/beactive
Birmingham’s Be Active scheme offers a
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diverse range of free activities, including
Being physically and mentally active can increase mood and lower anxiety gym, swim, fitness classes for residents
through feelings of stimulation, connection and achievement. Being active
www.healthexchange.org.uk/our-
is crucial for all age groups : developing the cognitive skills of children and
services/motivational/get-walking
protecting against mental decline in older adults. Join a weekly health walk. There are many
organised, free walks in Birmingham. 4
What you can do: www.nhs.uk/Livewell/fitness/Pages/
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 hobby
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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 different
responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite
food. Set a challenge you will enjoy achieving. Learning new things will make you
more confident, as well as being fun to do. 2
Why is learning important Useful Links
to wellbeing? www.services.bgfl.org/myportal/57.cfm
Find a Birmingham Adult Education Service
course in your area.
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Learning encourages social interaction and increases self-esteem
and feelings of competency. The setting of personal goals to achieve www.birmingham.gov.uk/readinggroups
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: www.birmingham.gov.uk/cs/Satellite/
libraries
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• 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 5
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