The Five Ways to Wellbeing 

 You've heard about 5 A Day where everyone is encouraged to eat 5 portions of fruit and vegetables every day to keep your body fit and healthy... 

...well, The Five Ways to Wellbeing are a great way to remind yourself, every day, what you can do to look after your emotional wellbeing and mental health. 

 

Hang on a minute! 

What do we mean by all these words like 'wellbeing' 'mental health' 'resilience'

If you are not sure check out our what is wellbeing? page

 

So, what are the five ways to wellbeing?

ConnectConnect

Connect with the people around you. With family, friends, and neighbours. At home, school or in your local community. Building connections will support you every day.

How to Connect

Connect with the people around you.

With family, friends, and neighbours.

At home, school or in your local community.

Building connections will support you every day.

Ways to connect:

  • With family – share your day and ask about theirs
  • Smile / speak to someone 
  • Ask a friend about their weekend and pay attention and listen when they tell you
  • Talk to someone in person or on the phone instead of messaging or social media
  • Make contact with someone you used to hang out with
  • Don’t use your phone for a day (or at least for a few hours!)
  • Take your headphones off when in a shop
  • Don’t use the self-checkout in a shop and talk to the shop assistant
  • Write a letter or send a postcard to someone
  • Smile at a person on the street and say hello
  • Share a random cat picture or inspirational photo with your friends
  • Message a friend. It doesn’t matter what it says, people appreciate it when you think of th
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Get MovingGet Moving

Moving makes you feel good! Science tells us that physical exercise changes the chemicals in your brain and releases happy hormones! Even better if you can get moving outdoors! The important thing is doing exercise and activity you ENJOY!

How to Get Moving

Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. 

Exercising makes you feel good.

Science tells us that physical exercise changes the chemicals in your brain and releases happy hormones!

For more information on how to be active, talk to the PE department at school or visit Get Active Cornwall http://www.getactivecornwall.co.uk/home/

Join in with Mid Cornwall Sports Network challenges!  https://twitter.com/midcornwall_sn/status/1242102850127364098?s=12

Ways to get moving:

  • Play your favourite song and dance to it
  • Go for a walk at lunchtime
  • Walk to school
  • Get off the bus one stop earlier and walk the final part of your journey
  • Go to your local park
  • Stretch and move your limbs in the morning, midday and evening
  • Join a new sports club or team
  • Walk the dog
  • Do some gardening
  • Make bread – it’s hard work!
  • Climb a tree
  • Go to PE – no excuses!
  • Walk to see friends instead of going in the car
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Find time for YOU!Find time for YOU!

You’re special. So it’s important you take time for you and the people / things you love.

Each day, even when you’re really busy with things like homework / revision, take time out do something you enjoy just for fun. Play can help recharge your batteries and make your study more effective!

How to Find time for YOU!

Taking time out just for you is a really great way of recharging the batteries and all about those 'Happy Hormone' brain chemicals! 

Try something new. Join a club. (It's a great way to connect with new people too!) Look up a word you've never come across before. Learn to ride a bike (or even a unicycle!)

Learn how to count to 10 in Cornish. Learn 13 amazing facts about your favourite animal. Teach yourself how to juggle... or 

Come to one of our 5 Ways to Wellbeing Activity workshops 

Ways to find time for you:

  • Read a book you’ve been waiting to get hold of
  • Spend time downloading music you like
  • Pick up a hobby / activity you enjoy but haven’t done for a while
  • Learn a new skill / something new about your hobby or something you're interested in 
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Stop and take noticeStop and take notice

Whether you are walking to school, eating lunch or talking to friends. Take a moment or two to be aware of the world around you and what you are feeling. Pausing to really take notice like this can be very relaxing and calming. Some people call this 'being Mindful' or 'Mindfulness'.

How to Stop and take notice

Whether you are walking to school, eating lunch or talking to friends. Take a moment or two to be aware of the world around you and what you are feeling. 

Pausing to really take notice like this be very relaxing and calming

Some people call this 'being Mindful' or 'Mindfulness'. 

Ways to take notice:

  • Use your senses!
  • Remember the things that make you smile
  • Try looking at something right you see all the time. Look at the detail. See anything you haven’t noticed before?
  • Stop and really take in your surroundings
  • Try cloud spotting – see what shapes you can spot in the clouds
  • Watch animals and birds outside
  • Try a new food and then notice how different it tastes and feels
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Give to othersGive to others

Do something nice for a friend, help out home, thank someone, smile, volunteer your time, join a community group, look out, as well as in.

Any acts of kindness, whether small or large can make you feel happier and more satisfied about life.

How to Give to others

Do something nice for a friend, help out home, thank someone, smile, volunteer your time, join a community group, look out, as well as in.

Any acts of kindness, whether small or large can make you feel happier and more satisfied about life.

Ways to give:

  • Share your time, your knowledge and your words
  • Smile and be willing to give your time to a conversation
  • Check up on a friend
  • Say thank you to someone who has helped you. Send a text, or message or write them a letter to show how much it meant to you.
  • Give unwanted items to a local charity shop
  • Donate your time to do something for someone else; help out a neighbour; carry shopping or offer to baby-sit
  • Offer to help your parents or people you live with round the house
  • Give some food to a food bank
  • Give yourself some time to relax
  • Get involved in action on Climate Change in your school and community
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SleepSleep

(Yeah, we know we said there were five ways... but the boffins who came up with the five ways... forgot this one so we added it ourselves!)

Sleep is the one that can help us with all the others... 

Sleep is often a tricky subject for young people but it is incredibly important - it's all to do with your brain... 

How to Sleep

 Recognise something like this? 

teen sleep

 Sleep and the brain 

If there is one thing guaranteed to cause arguments at home it's teenagers staying up late and sleeping in in the mornings...

 

But it not really your fault... it's your brain!

The teenage brain is going through some huge changes ans sleep is a seriously important part of the process - so you need to get plenty of sleep

Teenagers need about 8 - 10 hours a night but just when it would be a good idea to have settled sleep patterns they are getting totally mucked about by puberty and hormones and stuff!! (apologies to proper scientists but 'stuff' is a really useful word...)

When you sleep you might think everything is resting. That's true for your body but your brain continues to be active. During puberty and the teenage years your brain is changing big time... it's having a clear out of stuff (like some memories you don't need), making different connections and storing new stuff... this takes up an incredible amount of energy and it has a lot more to do so,  you need more sleep. 

 

Obvious answer - go to bed earlier! But...

...all the hormones knocking about make your body clock go a bit weird and so you often don't feel sleepy or ready for sleep at a sensible time, so you end up going to bed late and sleeping late in the mornings (if you're allowed but you have to get up to go school and so you don't get enough sleep! 

And not getting enough sleep can affect your health, your mood / emotions. it can affect your energy levels, affect your coordination; ability to focus; your memory and learn stuff. (just at the time schools start wanting to learn / remember heaps of things and do exams!) 

asleepat school

Top Tips for a Good Night's Sleep 

Aim for 8-10 hours of sleep a night.

 Try and stick to a routine. Go to bed when you feel tired. Get up at the same time every day, whether you still feel tired or not. The more you do this, the easier it will be to get to sleep.

Don't eat a meal too late and avoid caffeine  Your body needs time to digest food properly. Caffeine is a stimulant and can stay in your body for hours after you've had chocolate, a fizzy drink, tea or coffee

Relax before going to bed
Some people find reading helpful. But stick to paper books - the light from computer screens and some e-readers can make it harder to fall asleep. It's best if you have no screen time for at least 30 minutes before you plan to sleep.

Make sure you're comfortable
Not too hot or cold, and that the room you're in isn't too noisy or bright.

Do some exercise
Don't overdo it, but try some regular swimming or walking. The best time to exercise is in the daytime – particularly late afternoon or early evening. Later than this can disturb your sleep. Exercise burns off excess energy and releases endorphins – natural chemicals that help you de-stress, feel less anxious and more relaxed.

Write it down
If something is troubling you and there’s nothing you can do about it right away, try writing it down before going to bed. Once it’s written down, you can tell yourself you’ll deal with it tomorrow.

Only use your bed for sleep
If you can't get to sleep after about 20 minutes, get up and do something that relaxes you. When you feel ready, go back to bed.

Turn off your phone / tablet
As well as the light from screens making it harder to sleep notifications or friends ringing or texting you will disturb your sleep too,  

Learn some simple breathing exercises to help you relax once you are in bed

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