Five ways to achieve mental and physical wellbeing

The Foresight Mental Capital and Wellbeing Project has drawn on state of the art research across the world to consider how to improve everyone’s mental and physical wellbeing. Evidence suggests that a small improvement in wellbeing can help people flourish.

The recommendations that have been distilled from this research by the New Economics Foundation (nef) have been summarised under the 5 headings: Five Ways to Wellbeing. These are: To Connect, To Be Active, To Take Notice, To Keep learning and To Give.

1. To Connect

In terms of mental wellbeing research shows:

• The most significant difference between two groups of adults between the ages of 16-64, living in the UK, one with and one without mental illness, is the degree of social participation.
• If a primary social network is defined as the total number of close relatives and friends, those with 3 or less are more likely to develop mental health disorders.
• Happy people have stronger social relationships than less happy people and social networks promote a sense of belonging and wellbeing.

Conclusion:

The evidence indicates that feeling close to, and valued by, other people is a fundamental human need that contributes to functioning well. Although the composition of social networks is likely to differ between individuals and within individuals across time, giving the time to strengthen and broaden these networks is important for wellbeing.

Connect: connect with people around you. Not just family and friends but colleagues and neighbors; at home, work or in your local community. Think of these as the cornerstones of your life and make time in developing them. Building these connections will support and enrich you every day.

2. To Be Active

In terms of achieving mental wellbeing regular physical activity:

• Is associated with a greater sense of wellbeing and lower levels of depression and anxiety across all age groups.
• Protects against cognitive decline in later life and against the onset of depressive symptoms and anxiety.
• Provides increases in perceived self-efficacy, a sense of mastery and a perceived ability to cope, as well as detracting from negative thoughts.
• Can improve mood and affect even when carried out as single bursts of exercise of less than 10 minutes.

Conclusion:

Physical activity and exercise seem to be essential for people of all ages both as a mechanism for slowing age-related cognitive decline and for promoting wellbeing. Physical activity does not necessarily need to be particularly intense and can also have the benefit of encouraging social interaction at the same time.

Be Active: go for a walk or run. Step outside. Cycle, play a game. Dance. Garden. Exercising makes you feel good. Most importantly, choose a physical activity you enjoy and one that suits your level of mobility and fitness.

3. To Take Notice

As far as mental capital and well being are concerned research has shown that:

• Being trained to be aware of sensations, thoughts and feelings for 8-12 weeks can enhance wellbeing for several years.
• Being attentive to and aware of what is taking place in the present is associated with positive mental states, self-regulated behaviour and heightened self knowledge.
• Savouring an experience can help reinstate life priorities.

Conclusion:

Reminding oneself to ‘take notice’ is a step towards strengthening and broadening awareness. This will enhance the process of achieving lasting behavioural change.

Take Notice: be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you.

4. Keep Learning

• The continuation of learning through life enhances self-esteem, encourages social interaction and a more active life.
• Adult learning correlates with positive effects on wellbeing, reports of life satisfaction, optimism and efficacy.
• The practice of setting goals is strongly associated with higher levels of wellbeing particularly when the goals are self generated and congruent with personal values.
• Teaching individuals goal setting and planning skills increases wellbeing.

Conclusion:

The activity of learning, both formal and informal, is itself very important for wellbeing and goal directed behaviour has a particular impact on an individual’s wellbeing. It is important that there is recognition of the value of both types of learning.

Keep Learning: Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. Learning new things will make you more confident as well as being fun.

5. To Give

Evidence has shown that:

• When measuring neuronal response in ‘reward areas’ of the brain, it appears that social cooperation is intrinsically rewarding.
• Appropriate stimulation of this neuronal system particularly in early life, contributes to gains in cognitive and social functioning critical for the development of mental capital and wellbeing.
• Helping, sharing, giving and team orientated behaviours are likely to be associated with an increased sense of self worth and positive feeling.
• Feelings of happiness and life satisfaction have been strongly associated with active participation in social and community life.
• For older people volunteering is associated with positive affect and meaning in life while offering support to others is associated with reduced mortality rates.
• Individuals who report a greater interest in helping others are more likely to rate themselves as happy.
• Committing an act of kindness once a week over a 6 week period is associated with an increase in well being.

Conclusion:

Reciprocating or ‘giving back’ to others promotes wellbeing for people of all ages. For adults giving and sharing are important in defining a sense of purpose in the community and a sense of self worth. Furthermore giving and sharing have the potential to lead to new and stronger relationships in the future. (Connect)

Give: do something nice for a friend or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out as well as in. Seeing yourself and you happiness linked to the wider community can be incredibly rewarding and creates a connection with the people around you.