As we start to emerge from a year fraught with loss, anxiety and disruption to our normal routines, there is hope on the horizon in the form of restrictions easing in time for Summer. The warmer, longer days and the prospect of being able to have more contact with loved ones might leave you feeling happier and more relaxed. For a lot of people though, the changes might bring more anxiety as we have more contact with other people. It might feel strange and a bit overwhelming to be in a busy public space, to be surrounded by noise and bustle again. After the emotional rollercoaster of this year, some people may feel a bit empty or lost, exhausted from everything that has happened around us this year.
It is ok to feel, well, anything really. Or nothing at all. After a period of high stress, it is natural that our bodies and minds need time to rest and heal, so don't be too hard on yourself if you are not bursting with energy, or aren't ready to throw yourself into lots of socialising and activity. Just take it slowly.
The New Economics Foundation (NEF) published a document with the UK Government Office for Science in 2008 which looked at the evidence base and identified five main things that people can do to improve their wellbeing. Wellbeing is generally defined as feeling mentally and physically healthy and being able to function well. Everyone can benefit from taking time to focus on their wellbeing, and it might be that now is a particularly good time to think about this as we start to recover from the emotional toll the last year has placed on us.
So in no particular order, here are the five things that will have a positive impact on your life, if you try to do them regularly:
Be Active
This can take different forms. For some people it might mean doing something high energy, such as going for a run or doing an exercise class, but if this doesn't sound like you, don't worry. You can be active in lots of different ways. Take a few minutes to stretch, dance to your favorite song, have a walk around the block, do some gardening. Gentle movement and exercise has lots of benefits, and trying to do this regularly will result in you feeling healthier, improve your mobility and give you much more energy.
Learn Something
This is a great way to shake off the cobwebs and get your brain ticking over again. Learning something new leads to new connections being made in your brain, helping to keep you mentally agile and young in spirit. Read a new book, take up a new hobby, teach yourself something from a youtube tutorial (you can learn everything online!). Listen to a TED talk or a podcast. Now is the time to take up the hobby you always wanted to learn. Or explore a new area while out on a walk, visit somewhere you have never been before. Ask your children to teach you something they have learnt at school- they might enjoy playing teacher and you both will benefit from the shared time together.
Don't worry about being good at it- that is not the point of this exercise. Often people get put off trying something new as they are afraid they will make a fool of themselves or they won't be any good at it. Try to set aside any expectations that you might have about having to do well. This is purely for fun and for your interest, it does not matter if you are terrible at it.
Connect
This is really important because fundamentally humans are social creatures, we need each other to survive. Connecting with others leads to a release of happy chemicals in our brain, which improves our mood and sense of wellbeing. In today's society it is very easy to avoid people, in fact over the last year avoiding others has been positively encouraged! Unfortunately though, isolation and lack of connection with others can lead to low mood, increased anxiety and an increase in numerous other mental health presentations. So give a friend a telephone call rather than text them, have a chat with your neighbour, give a loved one a cuddle. Or connect with others in your local community, join a group activity. Make a new connection with someone or re-establish an old connection that you have had in the past. You will feel better for it.
Give
Giving to others makes us feel good about ourselves, and it might improve someone else's life as well. It can give us a sense of empowerment and beneficence, which has a positive impact on the way we see ourselves. It can also give us a sense of control over something, which may be really useful if you have been struggling with feeling unable to control things over the past year.
Do something kind for someone else that you know, or give your time to a local cause. Call a friend that you know has been struggling, help out an elderly neighbour with their shopping. Have a clear out and donate your old clothes to charity. Give someone some flowers. Be on the look out for small acts of kindness that you can do each day for someone else. It will brighten someone else's day and make you feel good. It's a win win!
Take Notice
Mindful practice seems to be a bit of a buzzword at the moment, it is everywhere. With good reason- there is a strong evidence base (increasing all the time) about the positive effects of being mindful. It basically means slowing down for a few minutes and taking notice of yourself and/or your environment. Usually we are so caught up in our thoughts that everything else can pass us by without us really noticing. This means we can miss out on important things happening around us, or internal things which are happening inside us.
So try to take a few minutes every day to slow down. Notice your breathing, become aware of your physical sensations. One simple way to take notice is to look around and pick out 5 things you can see in your environment, 4 things you can hear, 3 things you can feel, 2 things you can smell and 1 thing you can taste. Using all your senses like this can help to re-engage your brain with all the things that are happening around you. It is a really helpful skill to help ground you if you feel disconnected, or if you feel a bit overwhelmed. You can do this easily while out on a walk, or while you are pottering around the house, even doing the dishes- it doesn't matter where you are or what you are doing. Just take a few minutes to notice how you feel, and your surroundings.
There is one last thing I would add to this list, which is:
Self Care
It is important. We all have lots of demands on us all the time, and it can be easy to forget about your own needs when you are busy looking after others. This can lead to us becoming emotionally and physically exhausted. Remember, you can't pour from an empty cup. In order to be there for others we need to make sure that we are feeling ok. So make sure you carve out a little bit of time for yourself every day. Even if it is just having time to read the paper, have a cup of tea, take a bath, have a walk. You will find that it will make it easier to stay calm with others, and to dealt with any demands that people place on you day to day.
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