wellbeing programme

WELLBEING

PROGRAMME Engaging with the five ways to wellbeing

strategies for an enhanced quality of life.

ABSTRACT "Well-being is a dynamic state in which the

individual is able to develop their potential, work

productively and creatively, build strong and

positive relationships with others, and contribute

to their community. It is enhanced when an

individual is able to fulfil their personal and

social goals and achieve a sense of purpose in

their society.” (Huppert, 2008)

Nicola Watkins BA. (Hons) MSc Best Practice Training & Development Ltd.

WELLBEING PROGRAMME

NICOLA WATKINS BA. (HONS) MSC 1

Contents

PAGE

Introduction 2

Five Ways to Wellbeing 4

Connect 6

Reflection on Connect 7

Take Notice 8

Reflection on Take Notice 9

Keep Learning 10

Reflection on Keep Learning 11

Be Active 12

Reflection on Be Active 13

Give 14

Reflection on Give 15

My Journey to Wellbeing 16

Wellbeing

Take Notice

Connect

Keep Learning

Be Active

Give

Quality of Life

WELLBEING PROGRAMME


Introduction

The 3 Day Wellbeing programme aims to promote a community spirit whilst incorporating

five simple behaviour changes proven to improve wellbeing in our everyday lives and give us

an enhanced quality of life thereafter. As children, we are taught to seek help if we fall over

and hurt our knee, it should also be taught that it is ok to share emotions which you may be

struggling with. National statistics indicate that one in four adults will have a mental health

problem within any given year, and one in ten children aged five to sixteen will have some

form of disorder. This as you know, indicates a potential of three to four children in every

classroom, one in four people in your community or someone close to you needs additional

support. These five simple changes to develop are designed to be equivalent to dietary

advice of five portions of fruit or vegetables a day which, will keep our bodies and our minds

healthy if we try to do them regularly.

What are the Five Ways to Wellbeing and how can I use them?

The five ways to wellbeing are:

Connect: Which relationships are important to you? Maintain your supportive social

network.

Give: Does a friend need some help or a neighbour? Do something nice for a

stranger.

Take Notice: How often do you stop and smell the flowers in your garden?

Appreciate your surroundings and the beauty of nature’s changing seasons, be

present in the current moment.

Keep Learning: What have you always wanted to learn but have never taken the

time? Discover a new challenge you can set for yourself.

Be Active: What physical activity do you enjoy? It could be gardening, dancing or

going for a walk in the countryside, try to find time to do them regularly.

Wellbeing

Take Notice

Connect

Be Active

Keep Learning

Give

Quality of Life

WELLBEING PROGRAMME


The journey to wellbeing is a unique and personal journey, tailored to each individual’s path

and this programme will seek to support you on your journey to thrive rather than just

survive. The five foundations are simple, achievable and will help support a healthy

emotional and social way of life. We can change our way of thinking but if we do not develop

and change our behaviours, we will remain in the same place and restrict growth. As people,

members of our community and society around us. Chances are you are doing some of

these changes already and haven’t been aware of it. It is easy to become unbalanced

throughout life and this programme will introduce a range of techniques to help you remain

focused and overcome the challenges you face. The five ways to wellbeing is a way of life

which will take time and perseverance however, is open to everybody and anyone can make

these changes for an enhanced quality of life.

WELLBEING PROGRAMME


WELLBEING PROGRAMME


A sense of belonging and feeling connected is essential to our social and emotional

wellbeing. To consider, connection and what this means to us, we generally tend to think of

this as only with communication with other people. However, there are other arenas in which

the feeling of connection is also important such as:

Spiritual: Our connections with our beliefs such as religion or faith.

Nature: Our connections with our environment, animals or pets.

Individual: Our connections with our self and reflection.

Relationships: Our connections with others are one of the most important elements to

wellbeing. Relationships and friendships must be nurtured and a key foundation to

quality of life and wellbeing.

Finding our beliefs and connections to our spiritual selves, is a personal choice and taking

moments to connect with our faith and beliefs gives an appreciation for life, this time can be

essential to our wellbeing and connection to others with similar beliefs.

Appreciating our environment around us can help make us feel grounded. Imagine a

scenario where you have felt connected with nature and reflect on what parts of that moment

made it unique and special in your memory. It could be the sound of the waves gently

tickling the sand, the smell of your favourite flowers coming in to bloom in your garden in

spring time after a long autumn and winter. The memory is your own, and your sense of

connection is unique to you. Connecting with animals can reach parts of our sense of self-

worth, the feel of your pets silky, soft fur when you stroke them, or the love you feel when

they lay beside you. Feeling these moments and being aware of these connections are small

but effective methods to wellbeing.

There are moments in our lives when everything can be overwhelming and the feeling to

take some time out to yourself is important, particularly if you are in caring role with

responsibilities of supporting others. Time to yourself is important, it could be a hobby, or a

warm bubble bath with candles and essential oils. Taking a moment to yourself is essential

for your own self-care, try to give yourself one activity where you can be yourself and free

from your responsibility for a moment.

Whilst remembering, relationships and our connection with others is at the heart of our

wellbeing and nurturing those relationships should be prioritised in our schedules. It could be

a community event attended as a family, creating memories, bonding with your children and

valuing friendships maintain our social wellbeing which, supports positive emotions and

happiness in our lives. Remembering to appreciate those supportive relationships should

always be the key foundation to our own wellbeing.

“I define connection as the energy that exists between people when they feel seen,

heard, and valued; when they can give and receive without judgment; and when they

derive sustenance and strength from the relationship.”

Brene Brown

WELLBEING PROGRAMME


This space is to reflect on what we have learned from thinking about our connections and

what these mean to us. Take a moment to write your findings for future progression.

1. What spiritual connections will you try to maintain in the future?

2. How will you make time to appreciate your environment and the beauty of nature?

3. How will you maintain your key relationships?

4. How will you try to make space for yourself in your routine in future?

WELLBEING PROGRAMME


Modern lives are continuously changing and with rapidly developing technology it is easy to

get lost in busy schedules. There are constant distractions and deadlines to meet. We are

always thinking about tomorrow, what we have left to do to get to that project milestone that

we forget to take a moment to look at what we have achieved and our surroundings. It is

easy to forget to be aware of the present moment, to spend some silent moments and take

the time to see what is happening around us.

Sometimes it may feel chaotic and your thoughts will be racing with it. Seeking answers to

the problems which feel like they are escalating. In this moment, take some time to stop and

feel, transform a simple everyday task to calm your mind. Instead, of letting your mind race

off to the twenty different scenarios each with different outcomes, some more horrifying than

the last. Stop yourself, and choose a simple task which can be quite satisfying and focus on

that in your day. It could be the taste of toothpaste, and the feel of your teeth after they have

been cleaned. The feel of the warm water massaging your aching limbs after a long day,

with the smell of your favourite bath products lingering in the air. Appreciate the feel of the

soap bubbles caressing your skin as you wash away the day’s troubles. You may choose

anyone you like.

A simple technique which brings us to the present moment, instead of focusing on

everything that isn’t right in our lives at the moment can be a valuable tool in maintaining our

wellbeing even in times of distress.

We can forget the value in making changes to support ourselves, take notice of our

connections with others, taking notice of how much we love the smell of the woodlands on

our way through the park to take our kids to school. Notice when we are challenging

ourselves to learn something new, taking the time to appreciate and notice the community

around us and how it enhances our lives.

Wellbeing is a choice to feel good about ourselves and the progress we are making,

however small can make the difference in wellbeing and our mental and emotional

resilience.

I have noticed even people who claim everything is predestined and that we can do

nothing to change it, look before they cross the road.

Stephen Hawking

WE CANNOT TEACH PEOPLE ANYTHING; WE CAN ONLY HELP THEM DISCOVER IT THEMSELVES

Galileo Galilei

WELLBEING PROGRAMME


This space is to reflect on what we have learned from thinking about how to be present in

the moment and take notice of our actions. Take a moment to write your findings for future

progression.

1. What opportunities can I use to reflect and take notice on actions in the future?

2. How can I slow down and appreciate the present moment?

3. What personal everyday activity can I use to appreciate the present time and why?

4. Will incorporating this make a difference to my daily life?

WELLBEING PROGRAMME


Learning new skills or taking up a hobby helps us grow and define as individuals. It could be

something you have always wanted to learn but have never found the time, like play the

guitar or take up a professional development course. The purpose of this is to increase our

confidence, our self-esteem and enhance our wellbeing.

This course is designed to train our minds to think differently to how we have previously, to

appreciate the small things and to enhance quality of life. It can be done as a family this in

turn will strengthen our family relationships. It could be done with friends if you are unsure of

trying something on your own. There are many things which interest you which you could do

with a friend or family member together. This will also increase the relationship bonding and

sharing experiences together.

Challenging ourselves to step out of our comfort zones and try new things can be daunting

at first, but with practice we can achieve many things we never dreamed possible if we just

take that first step. Learning doesn’t have to be academic or research it could be social or

active such as learning a new dance, discover something new about yourself, as long as you

keep learning new things you will gain satisfaction and confidence. You could discover an

old interest, rediscovering what drew you to this before and maybe experiencing new

developments. Have the techniques changed?

Be curious and keep learning as often as you can, it will give a sense of accomplishment

and improve wellbeing.

EDUCATION IS NOT THE LEARNING OF FACTS, BUT THE TRAINING OF THE MIND TO THINK

Albert Einstein

NOTHING WE LEARN IN THIS WORLD IS EVER WASTED

Eleanor Roosevelt

WELLBEING PROGRAMME


This space is to reflect on what we have learned from continuing our own development and

skills. Take a moment to write your findings for future progression.

1. Is there anything I would like to learn and have never found the time?

2. What interests me and what will I find valuable?

3. How can I enjoy learning?

4. How will it make a difference to my life?

WELLBEING PROGRAMME


Being active is an important foundation for our wellbeing which includes our mental health as

well as our physical health. We all need to make an effort to be more active and can be

different activities for all abilities. Going for a walk with the dog, swimming in the ocean or

gardening are all simple activities which have shown to improve our wellbeing.

There are times when we feel drained and exhausted from stressful routines but finding a

small space in this, even if it is just for ten minutes can have an improvement to our

wellbeing.

Making a choice to choose a small active change can be made if we make a conscious

decision to make a slight adjustment. Taking some time to look after ourselves, our bodies

and our environment around us will help improve our all-round health and wellbeing.

You can choose an activity which suits your own level of fitness and mobility, it could also be

a craft such as painting or sculpture. As evidence suggests when we do physical activity it

changes the chemistry within the brain and releases hormones which make us feel happy.

Again, if you feel unsure about signing up to fitness centres you could go with a friend or

family member. Perhaps you may like to try an outdoor fitness class and have the added

benefit of being outdoors in the sun for the vitamin D.

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out

how to climb it, go through it, or work around it.” Michael Jordon

WELLBEING PROGRAMME


This space is to reflect on what we have learned from being more active and enjoying

ourselves. Take a moment to write your findings for future progression.

1. What are my barriers preventing me from being active?

2. How can I overcome them and make small changes?

3. What sport have I always enjoyed? Has the Olympics inspired me?

4. Who can support me to be active?

WELLBEING PROGRAMME


Small acts of kindness can go a long way into improving our own wellbeing and helping

others. It could be a friend or neighbour needs some support or help and you can spare the

time or can give a small present to make them smile.

Giving our time can be rewarding and all relationships are based upon give and take. Giving

to others can make us feel good and this in turn improves our wellbeing and self-esteem.

Some people can be happy to give but feel uncomfortable to receive, which could be

material or compliments.

As an example giving some encouragement to someone who needs it, giving way to another

car on your journey, stopping to help someone struggling with their shopping bags. These

small acts seem small but will make a big difference to someone’s day.

Giving doesn’t have to be financial or material it can be through gestures or compliments.

Don’t forget to treat yourself too. Be kind to yourself and give yourself the gift of

incorporating the five ways into your life.

“We make a living by what we get. We make a life by what we give.”

Winston Churchill

WELLBEING PROGRAMME


This space is to reflect on what we have learned from giving our time, our smile and our

compliments. Take a moment to write your findings for future progression.

1. How can I give time to myself?

2. How can I make time for others?

3. How will I learn to incorporate this into my life and my community?

4. How will this make a difference to me as an individual?

WELLBEING PROGRAMME


This space is to reflect on what we have learned from the programme and the start to your

journey for wellbeing, take a moment to write your goals and strategies to implement

wellbeing into your life.

wellbeing programme

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