The 13 Step Wellbeing Guide

"Wellbeing - A state of being comfortable, happy and healthy."

YOUR MENTAL HEALTH

There's more to mental wellbeing than simply feeling positive. Your mental wellbeing is made up of four key components that work together.

* Emotional Wellbeing

* Intellectual Wellbeing

* Social Wellbeing

* Spiritual Wellbeing

STEP 1

BOOST YOUR BRAIN HEALTH

Stimulate Your Brain

Mentally stimulating activities help your brain build new cells and strengthen connections. Work on something challenging.

Stay Social

Connecting with your community and saying yes to social activities is associated with a lower risk of cognitive impairment.

Keep Learning

Just because you finished school ages ago, doesn't mean you can't keep learning. Learning sets off neuron receptors that help keep your brain cells performing at their best, while learning related brain rhythms play a vital role in encoding new memories.

Switch Things Up

The brain doesn't like routine. Surprise it every once and a while by turning off auto-pilot and taking a new route.

STEP 2

SPARK YOUR CREATIVE STREAK

A Better Mood

When you finish a creative task, your brain is filled with dopamine - an all natural anti-depressant that motivates you and makes you feel good.

A Confidence Booster

It is satisfying when you finish a creative task. You get a sense of achievement and if you keep on creating, you are only going to get better. As you make progress, you start to have a confidence boost.

A Busier Brain

When you are creative, you use parts of the brain that aren't usually in action.

A Way To Destress

Adult colouring books are the in thing right now. They help you find flow - the state where you are absorbed in an activity and forget any stress and worry.

STEP 3

FOCUS ON FRIENDSHIPS

Be Thoughtful

Surprise your friends with treats. Remember their birthdays. Send them a message.

Really Listen

Ask Questions. Be a shoulder to cry on. Follow up on things they have shared with you. Practice the art of conversation.

Open Up

Ask for advice when something is troubling you. Share your feelings. Let your friends trust you by opening up. Don't be a closed book.

Make Time

Make the first move. Cook your loved ones dinner. If you want a great friendship, be a great friend.

STEP 4

LOVE TO LAUGH

A Weight off The Shoulders

A good laugh will lighten the load. It stimulates a reduction in cortisol and adrenaline, two of the hormones responsible for feelings of stress and anxiety.

A Sign Of Good Will

A smile suggests you are friendly and approachable. Laughter tells others they are safe with you.

A Boost In Brain Function

Laughter gets the respiratory system going. This increases as the amount of oxygen flowing to the brain, promoting healthier brain function.

A Way Of Coping Through It All

Humour helps us deal with stress, embarrassment, illness and grief.

STEP 5

MAKE TIME FOR MUSIC

A sense Of Reward

Listening to music makes our bodies release dopamine - a neurotransmitter dispensed during pleasurable activities like sex or eating your favourite meal. Dopamine makes us feel rewarded and motivated.

A Lower Level Of Stress

Cortisol is the bodies main stress hormone. Listening to music can help reduce our levels of cortisol and help us to feel less stressed out.

A Rush Of Emotion

Certain songs may have special associations, serving us fond memories of past times. By involving the frontal cortex - a part of our brain associated with memory - music can elicit all kinds of emotions.

A Happier Outlook

Music stimulates oxytocin - a hormone associated with positive, happy feelings. Singing for thirty minutes a day can significantly increase oxytocin levels, making you feel more elated and energetic.

STEP 6

BE A PROUD PET OWNER

Unconditional Love

Pets are consistent in a world where nothing else is. You can sweep away your sorrows with the warm embrace of a cuddly pet.

Enhance Happiness

Animals do much for our emotional wellbeing. Interactions with animals increase our levels of oxytocin - the hormone that makes us feel positive and happy.

Improved Socialisation

Pets encourage connection with others. It is a lot easier to strike up a conversation with a dog in tow.

A Sense Of Purpose

Research suggests that people who own pets can feel less under pressure because of a pets calming nature.

STEP 7

GIVE TO RECEIVE

Social Contribution

Volunteers help to keep the wheels turning, bringing them one step closer to achieving their mission, which ultimately benefits the wellbeing of the community.

You Will Make New Friends

As a volunteer, you will meet many like minded people, giving you the chance to connect over shared experiences.

You Will Feel Happier

When you do good for others, you will feel good about yourself. Just a few hours of volunteering can make a difference to your happiness and mood.

YOUR PHYSICAL WELLBEING

On a physical side, there is a lot more to it than what you put in to and what you do with your body. Practice healthy habits. That includes:

* Your daily routines

* Your living arrangements

* How you manage illness and health conditions

* Access to aids, equipment and assistive technology

STEP 8

SLEEP SOUNDLY

Improve Your Sleep Environment

You need to have your room dark, cool, quiet and comfortable.

Embrace The Day

Fresh air and sunlight during the day helps you sleep better at night thanks to melatonin - a hormone that influences sleep patterns.

Have A Regular Routine

Our internal body clocks, known as rhythms - regulate sleep patterns. Going to sleep and waking up at consistent times helps keep your clock ticking as it should.

Focus On Relaxing Habits

If you want to fall asleep sooner, listen to soft music or read a good book before you go to bed.

Avoid Screens and Caffeine

Mobile devices emit blue light = an artificial light that disrupts our sleep and wake cycles. Caffeine will keep us up also.

STEP 9

EAT YOUR WAY TO WELLNESS

For A Healthy Heart

Limit saturated fats, white refined flour and salt and sodium intake.

For A Healthier Gut

Get enough fibre and probiotic foods.

For Healthier Bones and Muscles

Get enough omega 3 and eat more fruit and vegetables.

For A Healthier Life

Drink enough water. Get your vitamins. Limit alcohol. Manage your portions of food on your plate.

STEP 10

MINGLE WITH MOTHER NATURE

Stronger Bones And Teeth

Time spent in nature helps you get your dose of Vitamin D, helping to absorb calcium.

A Healthier Immune System

Spending time in nature enhances natural killer (NK) cell activity - a type of white blood cell that plays an important roll in our immune system alongside Vitamin D.

Lower Stress Levels

More time outdoors is linked to reduced risk of stress and high blood pressure.

Better Sleep

The sun has a major influence on circadian rhythms. If you don't spend enough time outside, you confuse your body clock.

STEP 11

EMBRACE EXERCISE

Improve Your Heart Health

Regularly getting your heart rate up improves cardiovascular health in the long run. Healthy exercise helps reduce blood pressure and lowers your risk of stroke, diabetes and heart disease.

Sustain Your Strength

Weight-bearing exercise helps counteract age related loss of bone mass, helping prevent arthritis and osteoporosis as well as reducing the risk of hip fracture.

Improve Your Mobility And Balance

Going for regular strolls helps build lower body strength by engaging your hips, abs and legs, which collaborate to keep good balance.

Enhance Your Independence

By keeping our bodies active, we maximise our ability to do everyday tasks.

STEP 12

KEEP ON WALKING

Recruit A Friend

It's more fun with a friend.

Join A Walking Group

It's a great way to make new friends.

Be Accountable

Publicly vocalise your goal. This is a great psychological trick to help you stick to it.

Walk Your Dog

Give your dog exercise. If you don't own a dog, walk a friend's dog to help you reach your goal.

STEP 13

GET IN THE GARDEN

Enjoyable Exercise

Gardening can get your heart rate up.

Reduce Stress

Gardening outside has a good impact on your levels of cortisol - the body's stress hormone.

Your Own Healthy Produce

You will be doing even more good by filling your body with the vitamins and nutrients it needs - all grown by you!

Change your life today and design an amazing, expansive, satisfying, purposeful and passionate life!

DO IT!!

Jodie Rowe