Wellbeing Toolkit Introduction
At the heart of our business is a commitment to our people, Planet, Communities, and our Partners. We strive to create an environment that embraces individuality, where every colleague is provided with equal opportunities, working in an inclusive environment and within a culture where everyone can contribute their best work and develop to their full potential.
As we continue to support one another, we are pleased to introduce our Wellbeing Toolkit: a practical resource designed to help you take care of your mental, emotional, and physical wellbeing.
Our mission is to develop and protect long-term member value, and our vision is to make a real difference to the communities we serve. That begins with how we look after each other.
These values guide how we work and how we care for one another. They are central to our aim of remaining the Island’s leading responsible retailer.
We hope this toolkit offers useful support and encourages open conversations about wellbeing across all teams and locations.
As you engage with this toolkit, we encourage you to keep our values in mind:
Co-operation
Embracing the co-operative principles of self-help, self-responsibility, equality, equity, democracy, and solidarity.
Openness
Being honest, trustworthy, and willing to listen.
Passion
Taking pride in our work and bringing positive energy to what we do.
Empowerment
Encouraging contribution, believing in our people, and creating opportunities for growth.
Recognition
Ensuring colleagues feel appreciated, valued, and rewarded.
Let’s get ‘HEALTHY’ toolkit
Introduction & Instructions
A positive intervention is an evidence-based, intentional act or series of actions meant to increase that which causes or constitutes well-being as well as reduce depression, anxiety and stress.
This toolkit includes a wide range of positive interventions. The toolkit is organised into seven categories, which give the HEALTHY acronym.
H stands for HEALTHY interventions; with food groups and recipes to help you eat well.
E stands for EMOTIONS interventions; related to actions concerned with personal strength and one’s representation of oneself.
A stands for ACTIVE interventions; concerned with sport and physical activity.
L stands for LEARN; that enables you to set goals, look to the future, and to potentially improve the current situation.
T stands for THINK or take stock, working through and integrating past events, whether negative or positive, into our present situation.
H stands for HAPPY interventions; concerned with mindfulness and meditation.
Y stands for YOU; actions concerned with self-soothing, taking pleasure and care of yourself.
Healthy Emotions Active Learn Think
Happy You
What is your best fit?
Look through the toolkit, select the action(s) that feel the most natural to you, another that feels the most interesting to you or that feels the most important to you. It is far more reliable to start with small changes. If it helps, select one new action from the pack and plan how you could realistically start implementing. Make this your first step towards integrating a new habit into your life.
Healthy
“Health is a state of mind; wellness is a state of being.”
J. Stanford
Why is health important?
The term “health is wealth” was coined to explain how living a healthy lifestyle is a good foundation in life for everyone. When we look after our health, we feel better overall too. We feel fitter, in a better state of mind and more able to cope with things. There are lots of ways of looking after our health that only require little tweaks or swaps in life. A huge lifestyle change isn’t always needed; and it doesn’t need to cost the earth either.
Things that you can do to help you on your health journey are:
• Drink more water and stay hydrated
• Get enough quality sleep
• Reduce your screen time and social media usage
• Take preventative steps, e.g. wear sunscreen and partake in recommended screening programmes where possible
• Minimise alcohol intake
You don’t have to make changes all at once either. Take your time and learn what works for you, your body and your mind.
Why is good sleep so important?
We need sleep
Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke, to obesity and dementia. Why do we need to sleep? It’s not just down time when our tired brain gets to rest as it actually keeps working! Sleep helps prepare your brain to learn, remember, and create. There are also certain repair processes that occur mostly, and more effectively when we sleep. So, if we don’t get enough sleep those processes are disturbed.
Tips for a good sleep
• Limit electronics before bed
• Avoid caffeine, especially later in the day
• Avoid alcohol and large meals before bedtime, where possible
• Create a good sleeping environment- silence your phone, make the room darker or try an eye mask
• Try to have a bedtime routine, even if you work shifts. Helping your body have the same routine before bed can help it recognise that it’s time to relax and sleep
The benefits of drinking water
We need water
Getting enough water every day is important for your health. Drinking water can prevent dehydration, a condition that can cause unclear thinking, mood changes, cause your body to overheat, and lead to constipation and kidney stones. Water has no calories, so it can also help with managing body weight and reducing calorie intake when substituted for drinks with calories, such as sweet tea or sugary drinks.
Water helps your body:
• Keep a normal temperature.
• Lubricate and cushion joints.
• Protect your spinal cord and other sensitive tissues.
• Get rid of wastes through urination, perspiration, and bowel movements.
Water helps your body:
• Carry a water bottle with you and refill it throughout the day.
• Freeze your freezer safe water bottles. Take one with you for ice-cold water all day long.
• Choose water over sugary drinks.
• Opt for water when eating out. You’ll save money and reduce calories.
• Serve water during meals.
• Add a wedge of lime or lemon to your water, to help improve the taste
The Eatwell Guide
Eat well, feel well
The Eatwell Guide divides the foods and drinks we consume into 5 main food groups.
Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.
It’s important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the main Eatwell Guide as they’re not necessary as part of a healthy, balanced diet and most of us need to cut down on these.
Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat.
But all types of fat are high in energy (calories), so they should only be eaten in small amounts.
Eat Healthy – find the balance
Eating healthy food and a good balanced diet is key to having great mental energy. Did you know that eating a diet high in processed food can increase the risk of depression? Try to avoid these if possible and add some fruit and vegetables into your daily diet.
Eat regular meals
No matter what shift you are working, you need to eat. A regular supply of food is essential for your brain to function properly. Skipping meals may cause you to feel weak, tired and struggle with concentration and might even lead to sugar cravings. Try to include some beans, granary bread, pasta or sweet potatoes in your diet. They all release energy slowly in the body to keep you going between meals.
Look for the right fats
Healthy fat is important for maintaining brain health, particularly the unsaturated varieties such as olive and rapeseed oil, nuts and seeds. Try to avoid using processed and packaged foods too often as these contain high amounts of unhealthy “saturated” fats.
Get more Vitamin D
Try to go out and get thirty minutes to two hours of sunlight when you can. It is a great source of Vitamin D which our body needs and will also improve your mood and make you feel good. If you work a night shift, try to wake up when there is still a little daylight, even small amounts can help.
Include oily fish
Fish oils, are not only good for physical health but research also suggests they may reduce depression. Try two to four servings a week of fish such as salmon, tuna, mackerel or sardines. Limit this to two if you are pregnant, breastfeeding or likely to become pregnant in the future.
Add wholegrains to your diet
Eat plenty of wholegrains, fruit and vegetables. These are rich on lots of the nutrients linked to great mental health wellbeing. Wholegrain cereals, nuts, seeds, beans, lentils, fruit and vegetables will reduce deficiencies which could have a negative impact your mood.
Reset your sweet food
Aim to have no more than 25-40 grams of sugar per day (five - eight teaspoons). Swap any fizzy drinks (10 tsps) for water, milk or low sugar juices.
California Style Eggs
Serves 2 | Prep 10 mins | Cook 10 mins
Ingredients:
• 2 Co-op British eggs
• 2 Co-op ripe and ready to eat avocados, skinned and stoned
• 100g Co-op cherry tomatoes, chopped
• 1/2 red chilli, deseeded and finely chopped
• Juice of 2 lemons
• Freshly ground black pepper
• 2 tsp Co-op olive oil
• 2 pinches paprika
• 2 bagels of your choice
• Large handful rocket leaves
California Style Eggs - Method:
1. Bring a small pan of water to the boil and turn down to a very low simmer
2. Gently break in the eggs
3. Cook for 2 mins until the whites are cooked through and the yolk is still soft
4. Carefully remove with a slotted spoon and drain on kitchen paper
5. Meanwhile, mash the avocado in a bowl and stir in the tomatoes, chilli and juice of half a lemon
6. Season with freshly ground black pepper
7. Whisk the oil, one pinch of the paprika and the remaining lemon juice together to make a dressing
8. Halve the bagels and toast
9. Top 2 halves with the rocket, avocado mix and poached eggs
10. Pour over the dressing and sprinkle over the remaining paprika, then top with the remaining bagel halves
Let us inspire you with our Co-op recipes
You are sure to find something to tantalise your taste buds. If we didn’t pick recipes to meet your taste, get inspired by more on our website Including:
Nut and Oat Bites
Serves 20 | Prep 1hr 10 mins | No cook recipe
Ingredients:
• 200g Co-op smooth peanut butter
• 150g Co-op clear honey
• 75g almonds, or any other nuts you fancy, chopped
• 200g Co-op oats
Nut and Oat Bites - Method:
1. Grease a 20cm x 25cm baking tin and line with greaseproof paper
2. Melt the peanut butter and honey in a saucepan over a low heat or in the microwave, then add the nuts and oats
3. Combine the mixture giving it a big stir then spoon into the tin and chill for 1 hour before cutting into 20 squares
Let us inspire you with our Co-op recipes
You are sure to find something to tantalise your taste buds. If we didn’t pick recipes to meet your taste, get inspired by more on our website Including:
Gluten-free | Vegetarian | Vegan | Healthier
Emotions
“ You will face many defeats in life, but never let yourself be defeated.”
Maya Angelou
“ When things get you down, share your worries.”
Emotions are reactions that human beings experience in response to events or situations
The type of emotion a person experiences is determined by the circumstance that triggers the emotion. For instance, a person experiences joy when they receive good news. A person experiences fear when they are threatened.
Emotions have a strong influence on our daily lives. We make decisions based on whether we are happy, angry, sad, bored, or frustrated. We choose activities and hobbies based on the emotions they incite. Understanding emotions can help us navigate life with greater ease and stability.
Train your brain – think logically,
not emotionally
When we begin to think emotionally it can drain our mental resilience. Feeling wound up, angry or upset can cause us loss of sleep, loss of fun, and sometimes we can lose valuable positive relationships with colleagues, friends and family members.
Professor Steve Peters, author of the Chimp Paradox Mind Management Programme (2012) calls your emotional brain ( the Limbic brain) the ‘Chimp’. Often our emotions, especially negatives ones, can seriously damage our mental strength and health. This part of the brain works on emotional instinct rather than logic and is five time faster to react. The logical part of out brain is calmer, makes rational decisions and keeps us balanced and composed.
Emotions
To manage your Chimp, think about these four steps
1) Catch it – When you start to feel nervous or worried, this is a good indicator that you are stressed and need to take action. Use a physical cue like some deep breaths to recognise that your Chimp is trying to take over and help to stop the process.
2) Check it - Before you allow your Chimp to react irrationally, get the human to start asking some logical questions, ‘how important is it really?’ ‘Will this argument really matter in thirty minutes?’ By now your rational mind is beginning to take charge.
3) Change it – Think of a balanced outcome to avoid the situation next time. If you get stressed out about traffic, then pick a different route.
4) Release it – The safest way to release your Chimp is to find a colleague or friend who has learnt about this process too. You can then share how you feel and release your Chimp with no interruptions or solutions. Once the Chimp has been allowed to have its outburst in a safe environment, it should calm down.
Emotions
Be mindful and recharge your brain
Learning to relax your brain will relax your whole body and leave you feeling calm and collected.
We all live in a busy, at times, chaotic world and keeping our brains energised in these times is great to improve our mental health. Being aware of the present moment, often called mindfulness, can help to change the way you approach life and increase your emotional wellbeing. Mindfulness focuses on the here and now. It encourages you to mentally remove the usual day-to-day things that clutter up your mind and help you see more clearly.
Emotions
Here is a simple breathing technique you can try at home or at work
The one-minute breath - This technique only takes a minute and can be done anywhere. Set your stopwatch or sit in front of a clock and just breathe for one minute. Try to focus entirely on your breath, without distraction, for one minute Notice how the breath feels as it enters the nostrils, how it feels cool as you inhale, how it’s a little warmer as you exhale. All you’re doing is concentrating on your breath for an entire minute. Thoughts will flood in and out of your brain. See how long it takes for them to enter your brain. The more you practice, the longer the invasive thoughts will take to come back.
Focus on breathing: Power of ten
Once you have mastered the one-minute exercise, try to build this up to ten minutes a day. To begin with, allow yourself two to three minutes each day to sit, relax and take in ten deep breaths. The key is to focus on the sensation of breathing. Visualise the breath going in through the nose and slowly out of the month. Allow your thoughts to come and go without judgement. Then build this up to ten minutes a day.
Emotions
Develop a positive mindset
Actively looking for people, tasks and activities that make you feel like you have more energy helps the brain to recognise the great things in your life.
Energy gainer and drainers: write down what things in your life will make you feel positive and the things that are more negative. Note the ways you can do more or less of these tasks and activities into your daily life.
Focus on energy givers: Identify 5 things in your life that make you feel positive – see if you can make more time for these things in your day.
Avoid energy drainers: Identify 5 things in your life that do the opposite – you might not always be able to avoid them but think about how you can reduce your exposure to them or handle them in a different way.
Emotions
Focus on what is important to you
There are many distractions that can take a toll on your mental health and cause our brains to feel tired and wired. These distractions at work can include the constant flow of emails, notifications and pop-ups on our phones. Many of us have busy lives at home too. We may have children, be a carer, or studying as well as working, so it’s key that we stay focused on what’s important for our own health and that of our colleagues, friends and family.
Create a distraction to-do list
Because the internet has made information instantly accessible, we tend to want to look something up the moment in crosses our mind. ‘I wonder what the weather will be like tomorrow?’ ‘What year did that movie come out?’, ‘I wonder what’s new in my Facebook feed?’.
We become distracted from what we’re working on the instant these questions or thoughts pop into our minds. Once we get distracted, it can take up to twenty-five minutes to return to our original task and shifting our attention back and forth drains our mental strength.
Protect your thinking time and switch off all communication from phones and tablets during the time you need for yourself. Write a list of anything that is distracting you – at work it might be emails for a short time, at home it might be your phone, the TV or going somewhere for a short period of time away from a noisy neighbour.
Emotions
The
wandering mind checklist
We are all born with a deep and meaningful purpose that often we haven’t yet found. You might ask yourself, ‘What is my purpose in life?’ To be resilient having a sense of purpose and passion can help you cope with life’s challenges.
Ask yourself:
• What do you love to do?
• What comes easily to you?
Once you understand more about your purpose and passion, you don’t need to completely overhaul your life all at once. Instead, just lean into it, bit by bit. Live your life by doing what you love whether it is at work or at home.
Try the art of manifestation
What is manifestation?
In simple terms, bringing something from your desired reality into your physical reality. It’s attracting what you want by speaking it into existence and working in line with those thoughts.
Why your mindset matters?
A positive mindset can increase satisfaction and happiness. A growth mindset encourages self-belief through dedication and hard work, while a Romanian study found athletes who used positive visualisation reported greater self-confidence, strength and concentration.
How do you start manifesting?
Scan QR code to book - Manifest by Roxie
Nafousi
Be specific in what you’d like, believe that it will happen and enjoy the feelings of getting excited. Take inspired action and be open to how you will receive your opportunities and finally, and most importantly, be grateful for the great things to come into your life.
Emotions
Find your passion and purpose
Why not try this exercise?
When you find yourself worrying, take a minute to examine the things you have control over and those you don’t. Often your mind wanders to the worst thing that can happen and by answering the following questions we can calm our brain and work out a plan of action. Recognise that sometimes all you can control is your effort, your attitude and your language. When you put your energy into the things you can control, you will be much more effective.
Write down the problem that is worrying you and consider the following:
• What can you control and influence?
• What can’t you control and influence?
• What are your fears?
• Can you create a plan to manage your worry?
Focus on what is important to you
Spending time with positive people will improve your mental energy. As the saying goes, you are the company that you keep. Write down the names of the people who:
• Inspire you to want more
• Strengthen you
• Make you feel hopeful
If you have the same names coming up, they are your positive influences and the colleagues, friends and family members who can help you find happiness.
Active
“I am the greatest. I said that even before I knew I was. I figured that if I said it enough, I would convince the world that I was really the greatest.”
Muhammad Ali
Keep moving every day
Just by moving more you can significantly boost your mental health. Moving your body boosts the part of your brain that deals with memory loss and coping emotionally.
Aim to take part in activity for at least 150 minutes per week (NHS Guidelines). Brisk walks every other day are a great way to start getting more activity into your daily routine. If possible, try to use stairs, stand up when you can or go for a walk in your breaks. If you buddy up with a friend or colleague, you can encourage each other to get and stay more active than you are now.
Why?
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.
Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity. Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size do not matter.
Get moving!
Go for a walk, run, swim or cycle. Play a game, dance or do some gardening. Exercising makes you feel good. Choose an activity that you enjoy, and that suits your mobility and fitness. Research shows a strong correlation between physical activity and increased wellbeing, as well as lower rates of depression and anxiety. Being active has been proven to also help delay age-related health conditions and the on-set of early cognitive decline.
You can do exercises in a chair or lying down if needed.
Fit activity into your daily routine:
• Get off the bus a stop early and walk.
• Swap the lift for the stairs - Meet a friend for a walk instead of a coffee.
Do it online:
• If you are short on time, the weather is bad or you are home with family, why not look for a free guided exercise or yoga session that you can do online from the comfort of your home?
Do you fancy a challenge?
Are you looking for an easy way to build your fitness without going to the gym?
Do you find that you don’t have time to join fitness classes?
Have you been thinking about running, but you never start or keep going? Did you answer YES to all above? We have a solution for you!
Scan the QR code and download the FREE app, follow all sessions in your spare time and start running within only 9 weeks.
Active
Get out and about.
Find out what is on at your local leisure centre. Your local park, community garden and outdoor gym are also good ways to get active.
Scan the QR code below for ‘sitting exercises’, ‘fitness advice for wheelchair users’, ‘physical activity guidelines for children’, ‘NHS fitness studio’ (free home exercise videos) and much more.
Pick something that suits your fitness levels.
Search YouTube or online and see what is available.
Try a beginners session and gradually move up intensity as you and your family progress! If you want to add in equipment, check local stores or buy and selling pages for great bargains.
Scan QR code below for beginners work out to get started.
Learn
“ The smallest deed is better than the greatest intention.”
John Burroughs
Learn
Goal Setting
When we face a daunting task, sometimes the hardest part is getting started. To help you overcome that big hurdle, this exercise asks you to describe a short-term goal and to visualise the steps to help you to reach that goal.
Having confidence in your ability to achieve your goals is a key component of optimism, which research links to greater health and happiness.
Goal Visualisation
1. Identifying one goal that you would like to achieve in the next day or two and briefly describe it in writing. (Make sure that the goal is realistic and not too time consuming).
2. To help visualise how you will go about accomplishing this goal, describe in writing the steps you will take to get there.
• Schedule one hour today/tonight that you will devote to the goals
• Turn off other distractions such as mobile phones
• Make yourself comfortable in your space
• Turn on music if it helps
• Break down the job into sub-tasks
• Remind yourself that it is OK if you don’t do everything perfectly or complete the entire task
3. With repeat practice, you may feel greater confidence in your ability to achieve important goals in your life. This can have significant impact on your general mood, as regularly completing the goal visualisation exercise helps you develop a more optimistic mindset.
Learn
Taking Action
When you realise that “nothing will work unless you do” (Maya Angelou), it’s a good time to take action. Try something new, revisit an old hobby, sign up for a course, take on a new responsibility, fix a bike, learn an instrument, or cook your favourite meal. Set yourself a challenge you’ll enjoy. Learning something new builds confidence and it’s fun too.
You can start NOW! Scan the QR code bellow and check what courses are available for you at Highlands College or Guernsey Institute and do not hesitate to look up ONLINE!
Jersey Guernsey
“Discover more about the world we live in.”
Learn
In childhood, learning plays an important role in our social and cognitive development. Learning throughout our life stages contributes to self-esteem, social interaction, active lives, competence and self-efficiency.
Goal setting in adult life, particularly when selfgenerated and aligned with personal values and motivation, has a positive impact on wellbeing.
While not everyone may enjoy learning in some environments or see positive outcomes, it is often the case that the activity of learning in itself has benefits and is important for wellbeing.
Learn
“In many ways, mental health is just like physical health: everybody has it and we need to take care of it.”
We have trained Mental Health First Aiders that are equipped with the knowledge and skills to provide immediate support to colleagues should they need it. Additional resources and information related to Mental Health First Aiders can be accessed via our People Hub by scanning the QR code.
We offer an e-learning course on Mental Health Awareness, designed to help colleagues better understand mental health challenges and how to support themselves and others. The course is available on our e-learning platform and can be accessed at your convenience. If you have not completed this yet, we recommended that you do as soon as possible.
Discover more about mental health
Good mental health means being generally able to think, feel and react in the ways that you need and want to live your life. But if you go through a period of poor mental health, you might find the ways you’re frequently thinking, feeling or reacting become difficult, or even impossible, to cope with. This can feel just as bad as a physical illness, or even worse.
Mental health problems affect around one in four people in any given year. They range from common problems, such as depression and anxiety, to rarer problems such as schizophrenia and bipolar disorder.
Learn
Am I the only one who feels this way?
Experiencing a mental health problem is often upsetting, confusing and frightening – particularly at first. If you become unwell, you may feel that it’s a sign of weakness, or that you are ‘losing your mind’. These fears are often reinforced by the negative (and often unrealistic) way that people experiencing mental health problems are shown on TV, in films and by the media. This may stop you from talking about your problems or seeking help. This, in turn, is likely to increase your distress and sense of isolation. However, in reality, mental health problems are a common human experience.
Live a healthy lifestyle.
It is proven that to have great mental health we need to look after our body. To do this, we need to keep up our physical fitness and keep moving, ensure we drink enough water, eat a healthy diet and finally have six to eight hours quality sleep at the end of the working day. It’s surprising just how much these basic things can have a direct impact on our day-to-day life.
Stigma.
There is often a stigma around mental health. Traditionally, people used to brush aside mental health as something that didn’t exist and it was often discriminated against. As a result, people don’t always feel confident in sharing how they are feeling. One great way to overcome this is by acknowledging the importance of your own mental health and realising that it is very normal. Talking about anxiety, depression, stress or anything that is causing you mental health problems can help just to take a load off your mind and open the doors for you to reach out for additional help, if need be.
Think
“Kindness is the language which the deaf can hear and the blind can see.”
Mark Twain
Spread happiness by helping others
To improve self-esteem and a feeling of positivity, look to help others, whether through donating to charity or volunteering your time.
Those of us who are generous with our time, feel more connected to our communities and often build powerful and lasting relationships. It also helps you to become more optimistic, more thankful and feel more self – assured.
Being kind
Kindness plays a very important role in our everyday lives. Doing something nice for someone else, without them asking and without you doing it for anything in return, can help bring a smile to their face and is often really appreciated. It also encourages them to pay it forward so that others essentially benefit from your random act of kindness. These acts may be large or small but they will be beneficial not only for the recipient, but also for the giver.
Why not try it and see for yourself!
1. Start by being kind to yourself. It is just as important to be kind to yourself as much as it is to be kind to others. Treat others as you wish to be treated.
2. Try to set up three acts of kindness and implement them all in one day. Write down what you did each day in one or two sentences. For more of a happiness boost, write down how it made you feel.
Let us inspire with some acts of kindness examples;
• Smile at someone
• Write a thank you note
• Make a donation to your favourite charity
• Make coffee or a cup of tea for your colleagues
• Hold the door open for someone
3. There are scientifically proven benefits of being kind. Adding an act of kindness to your daily routine will increase the love hormone, energy, and happiness, and will benefit you physically and mentally.
“
Treat others how you would want to be treated.“
Do something nice for someone else. Thank someone, smile, volunteer your time or join a community group. Think of other people. Giving is rewarding and connects you with people around you. Giving is more than just the sharing of material things with others. It is about cultivating a spirit of generosity and promoting active participation in social and community life.
• Give a smile, a compliment, encouragement
• Give a hand to others - help someone to get contact details/ information from the internet, help with shopping or carry bags for someone
• Give your time, a silent wish or prayer
• Give thanks i.e. be grateful for the good in your life
• Give yourself the gift of connecting, learning, being active or noticing
Be grateful and show gratitude. At the Society, we want everybody to show they care for themselves and others. Often when we don’t take a step back and see what we have, we can lose our mental energy and feel stressed trying to keep up with expectations of ourselves that may be unrealistic. Gratitude is strongly and consistently associated with greater happiness. Gratitude can help you feel more positive emotions, relish good experiences, deal with adversity and build strong relationships. Being grateful for what we have is proven to improve happiness.
How to practice gratitude.
Write down each day three things you are grateful for. Your brain increases chemicals responsible for feelings of pleasure and happiness. Keep a note of what you are thankful for, make a pact with a colleague or friend to share with each other every day and feel happier each day.
Happy
“I am beginning to learn that it is the sweet, simple things in life which are the real ones after all.”
Laura Ingalls Wilder
Bobby McFerrin
Don’t worry, be happy
Sing out loud
“Don’t worry, be happy.”
Here’s a little song I wrote You might want to sing it, note for note
Don’t worry, be happy
In every life we have some trouble
When you worry, you make it double
Don’t worry, be happy
Don’t worry, be happy now
Don’t worry, be happy
Don’t worry, be happy
Don’t worry, be happy
Don’t worry, be happy
Aint got no place to lay your head, Somebody came and took your bed,
Don’t worry, be happy
A Recipe For Happiness
Do you constantly think about how to find happiness in life? Or maybe you were happy before and you are wondering how to find happiness again? One of the most direct ways to increase happiness is to do more of the things that make us happy. It may be being surrounded with happy people, valuing yourself and your relationships, realise the joy that comes with achieving something or even recalling positive memories.
In the morning when you first wake up make a plan for the day.
1. Choose an activity that you enjoy doing alone such as watching TV, reading or listening to music. Set aside some time during the day to complete this activity.
2. Choose an activity that you enjoy doing with others such as going to the cinema or coffee. Set aside some time during the day to complete this activity.
3. Choose an activity that you consider personally important and meaningful, such as helping a friend, volunteering for a local charity or helping a neighbour. Set aside some time during the day to complete this activity.
At the end of the day, record what occurred during and after each of your three activities.
• What did you do, and how did it make you feel?
• Did different activities make you feel different kinds of happiness?
• What feelings or associations linger with you now, after you have completed all of the activities?
Engaging in a range of activities can prevent “habituation”, which is the tendency to get used to things that we do regularly – and thus derive less satisfaction from them.
What’s more, research suggests that combining activities that are related to different kinds of happiness can promote greater overall happiness than just focusing on only one kind of happiness.
Live. Laugh. Love.
We all agree that positive thinking helps us to live a better life. Laughing and smiling releases endorphins and gives us a sense of wellbeing.
So, no matter how difficult your day might be or how busy you are at work, make sure to save time for a simple giggle. It can do wonders for overall health and wellbeing long-term.
Go to the next page to see ten ways to start laughing more during the day.
“Laugh – it’s good for you ”
Ten tips to think differently:
1. Laugh loud and proud
2. Watch YouTube videos
3. Share stories from the past
4. Watch your favourite TV show
5. Surround yourself with funny people
6. Learn to laugh at yourself
7. Find the humour in a serious matter
8. Start with a smile
9. Listen to a funny podcast on your commute
10. Keep a silly scrapbook
Easy Lemon Drizzle Cake
Serves 8 - 10 | Prep 30 mins | Cook 10 mins
Ingredients:
• 225g/8oz unsalted butter, softened plus extra for greasing
• 225g/8oz caster sugar
• 4 free-range eggs
• 225g/8oz self-raising flour
• 1 unwaxed lemon, zest and juice
• 85g/3oz icing sugar
“When life gives you lemons, make cake”
Easy Lemon Drizzle Cake - Method:
1. Preheat the oven to 180C/160C Fan/Gas 4. Grease a 900g/2lb loaf tin with a little butter and line with baking paper.
2. Tip the remaining butter and caster sugar into a food processor and blend for a few seconds. Add the eggs one at a time, blending after each addition. Add the flour and lemon zest and blend until smooth.
3. Pour the batter into the lined baking tin, flatten the top with the back of a spoon and bake for 50–55 minutes.
4. Meanwhile, stir together the lemon juice and icing sugar. When the cake has cooled a little, poke holes in the top using a skewer, chopstick, or a piece of raw spaghetti. Drizzle over the icing, set aside for a few minutes, and serve.
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You
“If you don’t mindfully give yourself permission to prioritise time for your own self-care, no one else will.”
Michelle Segar
Guidance
Self-care is an important part of living a healthy and happy lifestyle. Looking after yourself both mentally and physically is crucial to taking control of your health. We lead increasingly busy lives and it can be easy to forget to put yourself first, especially if you have multiple responsibilities and other people to care for. But looking after yourself will make you feel better, and the better you feel, the better you will be in all areas of your life - from work to relationships.
Self-care doesn’t have to involve a huge time commitment and it doesn’t have to cost the earth. It could be taking a bath, relaxing with a good book, taking a walk outside or eating your favourite food. It’s about making a commitment to putting yourself first, even just for a while.
Self-care
What are the benefits of self-care?
Self-care has a number of benefits, most of which are interlinked. Committing to self-care should improve your wellbeing all round.
Self-care can improve your physical health
A big part of self-care is committing to looking after your body and becoming more attuned with its needs. Whether it’s brushing your teeth, exercising more or getting enough sleep each night, part of any self-care programme should focus on looking after your physical health.
Self-care can reduce stress and anxiety
Making time for relaxing activities, such as taking a warm bath, listening to music or practising yoga or meditation, is another common theme of self-care. Any activity that makes you feel more relaxed can help to reduce symptoms of stress and anxiety and to lift your mood.
Self-care can boost your self-esteem
As well as helping to calm your nerves, taking time to relax and look after yourself can have a positive impact on the way you see yourself. Treating yourself with kindness can make you look upon yourself more kindly.
Studies have found that people with higher selfesteem find it easier to deal with setbacks and are more likely to achieve goals of self-improvement.
“Look after yourself – you are one of a kind.“
Self-care protects your mental health
Making changes to prioritise self-care can help to manage mental health issues and might even prevent them from getting worse.
Of course, self-care is not a substitute for professional help, and you shouldn’t feel you have to tackle your problems alone. If your mental health is suffering, you should always talk to someone.
However, if you’re looking to improve your mental wellbeing, taking the time to care for yourself both mentally and physically is really important.
What is great mental health?
Great mental health is about having a healthy mindset, good relationships and positive self-esteem while coping with the stresses of everyday life.
The Society wants to help you have great mental health. This will help you to perform at your best in everything you do at work and at home. To achieve this and reach your full potential, you need to try and be physically active and look after your mind. This can help you to be happier and live life to the full. To help you on your personal journey, we will guide you through some simple tools and exercises you can try either on your own, with colleagues at work or friends and family at home.
You can use this information in different ways to:
• Learn different tools and exercises to have great mental health
• Share its content with your colleagues to help them feel mentally and physically stronger
• Buddy up – you could try these fun exercises with your colleagues
• Teach your friends and family about great mental health
Being kind to others often comes naturally but being kind to ourselves may not. So, with that in mind, here are 10 ways to show yourself some kindness
1. Talk kindly to yourself
Think about how you speak to the people you love, and care about, and then turn that voice on yourself. Be conscious about your inner voice – let it be a friend to you or one that is kind to you, rather than one that is harsh or belittles you. This can help you pick yourself up if things go wrong and help you cope better.
2. Practice gratitude
We often find that people who practice gratitude and notice the things they are thankful for are happier and have a greater sense of wellbeing. You might want to try and think of a few things in the morning or before you got to bed. You could tell someone in your household or write them down. Actively focus on the positives of your day. Reframing situations and looking for the positives can help strengthen your resilience.
3. Perform acts of kindness to others
Be kind to others. Small gestures have a big impact – whether it’s smiling at someone or letting someone go in front of you in a queue. Doing good for others boosts your own wellbeing and at the same time, helps brighten someone else’s day.
4. Reflect daily
Make time every day to give yourself some space to reflect on what’s going on for you and how you are feeling. A few minutes to sit and think or write in a journal can help you process your thoughts and feelings and cope better.
5. Self-care
Keeping healthy routines and rituals are an important way to look after yourself. These might be things like having breakfast, carving out som time for yourself in the day, planning what you eat and being active, and doing things you enjoy.
6. Be responsible for yourself
If a stressful or busy day tempts you to treat yourself (with alcohol or junk food, for example) – think about whether this is a healthy move to make or not. A treat now and then is fine, but recognise not to use it as a crutch, as it can sabotage all the efforts you’ve made to look after yourself. Self-compassion comes with self-respect, not self-sabotage.
7. Invest in your interests
Make time to do things that really align with your interests and passions. Always try to make time for your hobbies, whether it is arts, sports or just being outdoors. These are the things that can often get pushed off your priority list, but it’s important that you don’t compromise them.
8. Practice mindfulness
Mindfulness is a way of thinking – focusing on the here and now. It encourages you to pay attention to the present moment. This can help reduce thinking too far ahead or thinking about the past. You can mindfully do almost anything – eat a meal, brush your teeth, or choosing to go for a walk mindfully.
9. Spend time in or around nature
Being around elements of the natural world can be calming and improve your sense of wellbeing. Consider how you can make time to be with elements of the outdoors and natural world. This could be greenery such as your garden, a walk in the park, and green spaces around you. It could also be water, such as a stroll by a reservoir, lake or better still a beach or parts of the coast if these are nearby.
10. Think of the opportunities
It can be difficult to see the positives when we are full of worry and dread. But, we can reframe our perception. Think about the things you didn’t enjoy in your life before, and what you may want to keep or change going forward.
We hope you have found this wellbeing toolkit helpful and informative. If you have any wellbeing related challenges, it is always recommended you see your GP as soon as possible for professional advice. You can also reach out to your managers, People team and the Mental health First Aiders. Additional help is also available through Simply Health, which offers a range of services to support your wellbeing. You can find full details of the scheme and guidance by logging into your Simply Health account simply scan the QR code below to get started.