Why the ways to wellbeing work

The 5 Ways support brain health and emotional regulation by activating the body's natural wellbeing systems. Each one boosts “feel-good” brain chemicals (DOSE) and helps build coping capacity:

  • Connect supports oxytocin and safe social bonds.
  • Get moving increases dopamine and endorphins.
  • Take time for you builds resilience and restores energy.
  • Stop and take notice supports mindfulness and nervous system regulation.
  • Give to others enhances empathy, purpose, and serotonin.

Connect

Connecting with people—friends, family, or your community releases 'feel-good' chemicals and lowers stress. When you talk, laugh, or spend time with people you trust, your brain releases oxytocin (the bonding hormone) and dopamine (a reward chemical). These chemicals make you feel safe, happy, and lower levels of cortisol, the main stress hormone. Strong social connections are essential for a healthy brain.

Get moving

Any kind of physical activity—from walking to sport to dancing. is a natural mood booster and stress reliever. Physical activity increases the production of endorphins (natural painkillers that create a feeling of wellbeing) and serotonin (which helps regulate mood and sleep). It also helps burn off excess adrenaline and cortisol, clearing your head and making you feel less anxious and stressed.

Take time for you

Doing the things you love and learning new skills or setting a challenge for yourself (e.g., trying a new recipe, instrument, or subject) builds confidence and keeps your brain healthy.

Learning actually changes the structure of your brain, a process called neuroplasticity. When you successfully learn something new, your brain releases dopamine (the reward chemical), which makes you feel good and encourages you to keep going. Having a goal and achieving it boosts your self-esteem and gives you a sense of purpose.

Stop and take notice

Taking a moment to notice your surroundings, your thoughts, and your feelings i calms the 'stress centre' of your brain.

If you stop and notice you can decrease activity in the amygdala (the part of your brain that processes fear and stress). It also strengthens the connection to the prefrontal cortex (the part that handles decision-making and awareness), helping you respond to difficult situations calmly instead of just reacting. This reduces overthinking and worry. 

Give to others

Acts of kindness—volunteering, helping a classmate, or just offering a compliment activates your brain's reward system. Doing good things for others triggers the release of dopamine (the 'reward' chemical) and oxytocin (the social connection hormone), which gives you a warm, positive feeling often called the 'Helper's High.' Focusing on others can also take your mind off your own worries and increase feelings of satisfaction and gratitude