The 5 steps of wellbeing

Good relationships are important for wellbeing. They can:

  • Help build a sense of belonging and self-worth.
  • Provide opportunities to share positive experiences.
  • Provide emotional support for self and others.


  • Spend time each day to be with family, for example try arranging a fixed time to eat together.
  • Arrange a day out with friends.
  • Try switching off the television to talk or play a game with children, friends or
  • family.
  • Have lunch with a colleague.
  • Visit a fn’end or family member who needs support or company.
  • Volunteer at a local school, hospital or community group.
  • Usc technology to stay in touch with friends and family. Vidco-chat apps like
  • Skype and FaceTime are use?il to connect with friends and family who live far
  • away or are housebound.

Be Physically Active

The 5 steps of wellbeing

Being active is not only good for physical health and fitness. Evidence also shows it can also improve wellbeing by:

  • Raising self esteem.
  • Helping to set goals or challenges and achieve them.
  • Causing chemical changes in the brain which can help to positively influence mood.

Look for free activities locally to help get fit.

With disability or long-term health conditions, seek advice about getting ative with a disability.

  • Start running with “couch to 5k” podcasts.
  • Find out how to Start swimming, cycling or dancing
  • Find out about getting started with exercise

Learn New Skills

The 5 steps of wellbeing

Research shows that learning new skills can also improve wellbeing by:

  • Boosting self-confidence and raising self esteem.
  • Helping to build a sense of purpose.
  • Helping to connect with others.


  • Try learning to cook something new.
  • Try taking on a new responsibility at work, such as mentoring a junior staff member or improving skills.
  • Try a DIY project, such as ?xing a broken bike, upcycling an item of furniture or painting a wall or room. There are lots of free video tutorials online.
  • Consider signing up for a course at a local college. Try learning a new language or a practical skill such as plumbing.
  • Try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint.

Give To Others

The 5 steps of wellbeing

Research suggests that acts of giving and kindness can help improve wellbeing by:

  • Creating positive feelings and a sense of reward.
  • Giving a feeling of purpose and self-worth.
  • Helping connect with other people.

Some examples of the things to could try include:

  • Saying thank you to someone for something kind they have said or done.
  • Asking friends, family or colleagues how they are and really listening to their answer.
  • Spending time with friends or relatives who need support or company.
  • Offering to help someone with DIY or a work project.
  • Volunteering at a school, hospital or care home.

Pay Attention To The Present Moment (Mindfulness)

The 5 steps of wellbeing

Paying more attention to the present moment can improve wellbeing. This includes noticing thoughts and feelings, body sensations and things that are happening in the world at any given moment. Mindfulness is one way of learning to notice. The practice of Mindfulness can help with understanding how to make wise choices that enable a person to live a happier and more fulfilled life.


Try reading “Finding Peace in a Frantic World” by Mark Williams and Danny Penman.

Download the headspace or calm app and listen to some of the practices.

Enrol on an 8-week course. Check the organisation credentials at