I been struck this week by how many clients, friends and family members have said they have had a difficult few days where they felt low and hopeless with our current situation, and then other days they feel much better. I too, find some days much more difficult than others, and like I’ve heard so many times this week, it feels like our emotions are a bit like a yo-yo!
So, because of this, I wanted to share some information about the ‘5 ways to wellbeing’. It is completely normal, rational and reasonable for our moods to be fluctuating a lot at the moment, and for you to feel unmotivated and a bit low. It is also easy to feel down at the fact that you feel down, and this unhelpful thinking and behaviour pattern can easily turn into a negative cycle that is hard to get out of.
However, if we can learn to accept that there will be ‘wobble days’ (and it is OK to feel that way because it’s a rational response to our situation), we can then focus our energy to actively do things to make our lives feel more in control, purposeful and positive.
The ‘5 ways to well-being’ strategy was published in 2008 and there has been research into all five aspects to prove its effectiveness. This research shows small improvements in wellbeing can help to “decrease some mental health problems and also help people to flourish”.
Devon Partnership NHS Trust have recently adapted this strategy to make it more relevant to life in lockdown and the current challenges we face.
The 5 ways to well-being is worth reflecting on, even if you are already familiar with it - it is good practice to remind yourself of the things you are already doing, and perhaps identifying things that you could add or try out in your life. If you feel that you have a good handle on things at the moment, consider if anyone you know would benefit from looking at these key 5 areas in their life - this in itself could be part of the ‘giving’!
1. Connect - connecting virtually or through letters with friends and family, connect with your pet (if you have one) with your favourite music, or take time to connect with yourself - be kind to yourself.
Ask yourself:
- how does it feel when connecting, what reactions do you get?
- is there anything you’d like more or less of?
- are there connections that you would like to make, or remake?
2. Keep learning - as simple as a new recipe, a new hobby, or an online course. Not only will learning something new make you feel you have achieved something, but it will work as a good distraction.
Ask yourself:
- what do I feel passionate about, what would I be interested in? If that is too difficult to answer because of lack of enthusiasm, ask yourself, what would be useful to you right now?
- what do I need to make learning fun and achievable?
3. Be active! - if this is something you have already focused on during lockdown, is there scope for you to do more? If you feel you need to be more active, can you make small changes in your daily routine such as simply walking up and down the stairs an extra three times in the day! You could do this by going downstairs for breakfast in your dressing gown, then going back up to get dressed, then going back down to do the washing up and then going back upstairs to brush your teeth! If stairs aren’t an option, or you prefer something a bit more motivating, can you just put on some music and dance in the kitchen whilst you cook dinner?! Can you connect with a friend or family and do a workout together virtually? (This is something I do weekly, and I really value seeing my friend and sharing something with them.)
Ask yourself:
- what do you do regularly anyway - could you develop on it?
- what support do I need to be more active - friends or family, your personal trainer?
- tell someone your plans to exercise - you are more likely to complete it!
- reflect on how exercise makes you feel afterwards (most likely better, therefore it increases your motivation to repeat the behaviour!)
4. Take notice - taking notice of things surrounding you. I think this is a lot more powerful and therapeutic when we are outside, so when you go for your walk or exercise, take the time to use your senses (sight, sound, smell, touch.... and taste if it’s legal to eat / drink outside publicly?!) Become focused and engaged in what is going on around you. If you can’t go for a walk, sit in your garden - just being outside in some green space will hopefully help
Ask yourself:
- what time of day would work best for me - does my mind race more in the morning or evening? Is it best to take notice when I am more calm and able to focus, or when I need something to focus on?
- what impact does ‘taking notice’ have on my anxiety / wellbeing?
- are there other places that I could practice taking more notice?
5. Give - simply smiling to others that you pass when you do your daily exercise, give some advice or support to someone else, if you use social media, make a positive comment on someone’s page for something that you appreciated or found helpful, share something you have learnt with someone else who might also be interested
Ask yourself:
- what do you give yourself?
- how can you be more generous and appreciative of yourself and others?
- what do you notice when others give you something?
- can I find something that I can give on a daily basis?
If you want to read more click on this link to take you to the 5 Ways of Wellbeing during Lockdown
https://www.dpt.nhs.uk/resources/recovery-and-wellbeing/five-ways-to-wellbeing