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This is a bitesize introduction to the Five Ways to Wellbeing course which is based on research by the New Economics Foundation in 2008. They produced five evidence-based areas that impact wellbeing. This became the governments wellbeing equivalent to the “5 fruit and vegetables a day” advice. (Government Office for Science, 2008) and can also be applied to mental health recovery.
This course will take approximately 20 minutes to complete, but this timing will depend on how fast you read and how long you spend on the activities and reflective questions.
Five Ways to Wellbeing
The New Economics Foundation produced five evidence-based areas that impact upon wellbeing and this became the governments mental wellbeing equivalent to the “5 fruit and vegetables a day” advice (Government Office for Science, 2008).
These 5 areas are:
The Five Ways to Wellbeing offers a framework for change with the aim of improving your wellbeing.
Exploring the Five ways to wellbeing
Expand the sections below to explore the Five Ways to Wellbeing and their benefits.
This is the act of feeling close to and connecting with other people. Our social relationships are important in promoting wellbeing. We are sociable creatures, therefore the act of feeling connected to someone increases our sense of wellbeing. We can also feel connected to other things too, like our pets, hobbies or the environment that we live in.
Specific benefits of feeling connected are: A sense of belonging.
Increased trust and co-operation with others (feeling like part of a team or family). Feeling valued.
Exercising is good for both your physical and mental health. Being active can also mean taking part in more activities involving movement.
The time we spend being active and how we do this is dependent on factors such as our fitness level, mobility needs or preferences. For some people, it may involve chair exercises or stretches, for others it might be walking or swimming.
The benefits to being more active are listed below:
This is about being curious and taking notice of the world around you. Being aware of the present moment and savouring it.
Practising mindfulness is a way of taking notice. Mindfulness involves using our senses to bring us into the present moment. When we are mindful, it can help us to take greater notice and help to ground us in the present moment. For example, we often eat without paying attention to the flavours or textures. Taking a mindful approach to eating can help us to notice these. Some people confuse mindfulness and meditation. Although meditation can be a form of mindfulness, it is not the only way of practicing mindfulness.
The following video is a mindful exercise which could help you to take more notice of the space that you are currently in – A Mindful Moment Using our Senses to Feel Grounded (YouTube)
Some of the benefits of taking notice are written below: It can help you realise what is important in life.
It increases self-understanding.
Enriches experiences, even the small things can make a difference.
It increases the enjoyment of tasks we are completing.
It calms the mind by grounding us in the here and now
Learning can happen on many levels in our lives, it can be be on a small scale, like learning a new recipe, or larger scale, like studying for a degree. We learn lots of things every day without consciously associating the experience with learning. It could be that we have worked out how to use a new household appliance, learnt the definition of a word that we didn’t know or discovered historical knowledge about the local area.
There are many benefits to continued learning, see the bullet points below for some of them:
It can be fun!
Develops natural abilities and sense of achievement.
Opens up our exchange of ideas.
Encourages curiosity – you may discover new things. Gives us new perspectives.
It helps us adapt and increases our flexibility. It can give us meaning and purpose.
It can increase connection with others.
It can lead us to a life of self-fulfilment and enjoyment
Doing things for others can be very rewarding whether it is for an individual or a larger community group. Completing an act of kindness can increase your own sense of wellbeing and that of others. It can create feelings of being appreciated and valued and a sense that your actions have made a positive difference. The benefits of giving to others has been recognised recently, particularly the benefits of ‘random’ acts of kindness. Many ‘kindness-led’ initiatives have been launched in the UK to encourage this. However, there is also an alternative perspective which suggests ‘random’ acts of kindness can lack real meaning and connection and risk being tokenistic without these elements.
The lived experience quote below is an example of how a kindness based initiative benefitted one individual.
“I took part in some of the kindness based initiatives that occurred during the COVID-19 lock downs. One of which involved sending a card to a stranger. I really enjoyed this activity and put a lot of thought into the card that I made for them and the message that I wrote. It gave me joy to think that the card I created could be the highlight of someone’s day and I also enjoyed receiving a card from a stranger too in return!”
Some of the benefits of giving:
Feelings of being useful.
Can take the focus away from your own problems.
Receiving a positive response from the recipient.
Feeling more connected to others
Develops purpose.
Builds self-worth
The Cycle of Change
The Five Ways to Wellbeing encourage you to make changes with the aim of improving your wellbeing. The Cycle of Change is a way of working out where you are now and tracking your progress – it is also known as the Stages of Change Model.
The Cycle of Change model and the Five Ways to Wellbeing model can be connected in the following ways:
The Cycle of Change model can provide a framework for individuals to recognise which stage of behaviour change they are currently in. Knowing their stage can help them understand the specific challenges they may face in adopting the Five Ways to Wellbeing activities.
Precontemplation and Awareness: The Five Ways to Wellbeing model can raise awareness about the importance of wellbeing practices. For individuals in the precontemplation stage, learning about the Five Ways to Wellbeing may spark contemplation about incorporating these practices into their lives.
Contemplation and Connecting: During the contemplation stage, individuals may consider the significance of building positive connections with others (Connect aspect of Five Ways to Wellbeing) and how it can improve their overall wellbeing.
Preparation and Planning: The Preparation stage of the Cycle of Change model involves making specific plans for behavioural change. In this stage, individuals can plan how they will integrate the Five Ways to Wellbeing activities into their daily routines.
Action and Implementation: During the Action stage, individuals actively engage in adopting the Five Ways to Wellbeing activities in their lives.
Maintenance and Long-term Wellbeing: The Maintenance stage of the Cycle of Change model is about sustaining the changes. By continuously practicing the Five Ways to Wellbeing, individuals can support their long-term wellbeing.
Both models emphasise the importance of personal responsibility, self-awareness, and proactive engagement in promoting positive change and wellbeing. When combined, they offer a holistic approach to supporting individuals on their journey towards improved overall wellbeing.
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