5 Ways to Wellbeing

Wellbeing can be defined as the combination of feeling good and functioning well.

There are lots of ways to boost our wellbeing. UK researchers evaluated extensive research on factors related to wellbeing to create the "5 Ways to Wellbeing". This framework outlines five simple and effective ways to boost our wellbeing. There are small actions we can take every day to:

  • Connect
  • Be Active
  • Take Notice
  • Keep Learning
  • Give

Hear more about how UTAS students use the 5 ways to look after their wellbeing whilst studying.

3 min video: How to Use the 5 Ways of Wellbeing During Your Time at UTAS

3 min video: UTAS Students Talk Mental Health

Complete the 5 Ways to Wellbeing Quiz to learn about your current state of overall wellbeing.

Connect

Connect is the first way to wellbeing. This is about our connections to others, including family, friends, colleagues, neighbours and the broader community.

3 min video: UTAS Students Talk about Connection

Humans are naturally "social creatures". We have evolved with the need and desire to feel connected with others. Having positive and healthy relationships can increase feelings of happiness, security, belonging and self-worth.

Two types of connection that promote wellbeing are:

  • Relationships which are strong and deep (e.g. close family and friends)
  • Broad relationships (e.g. connections to the broader community and world)

Connect with the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day.

Ways to Connect

Two important skills that facilitate meaningful and satisfying connections with others are empathy and active listening.

Empathy is a way to connect to the emotion another person is experiencing. Watch the video to hear about how empathy differs from sympathy.

3 min video: Brene Brown on Empathy

Active listening is the process of listening attentively while someone else speaks, paraphrasing and reflecting back what is said, and withholding judgment and advice.

12 min video: 10 Ways to Have a Better Conversation - Celeste Headlee

Connect Activities

Think about the connections in your life. This could include family, friends, classmates, acquaintances at the shops, neighbours, people at the gym etc. Reflect on those relationships. Do you think that you might like to connect with more people? How might you do this?

For your existing relationships, when was the last time that you really connected with them?

Connect Challenge 1 - Pick a person you know and spend some time imagining what it would be like to be them. What is life like for them? What could they be feeling and why might that be?

Connect Challenge 2 - Pick a person in your life. The next time you spend time with that person, make it your goal to focus, listen, be present and really connect with that other person. Ask them how they are, what has been going on in their life. Resist the urge to turn the conversation back on yourself. After you have done this, reflect on what that was like for you. Was it tricky? Did you feel more connected with that person? Did you learn something new about them?

Want to meet new people but not sure how? Check out our meeting people and making friends article.

Be Active

Be active is the second way to wellbeing. We know physical activity is good for our physical health, but it is also good for our mental health.

3 min video: UTAS Students Talk About Being Active

In addition to the wide-ranging physical health benefits, regular physical activity can:

  • Boost mood through the release of "feel good" hormones
  • Reduce symptoms of anxiety, depression and stress
  • Improve sleep quality
  • Promote the creation of new brain cells
  • Provide a sense of achievement

Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makes you feel good. Most importantly, discover a physical activity you enjoy and that suits your level of mobility and fitness.

Ways to Be Active

Being active doesn’t mean you have to spend hours in the gym. Find physical activities that you enjoy and think about how you can do them every day.  Start simple and increase your activity levels gradually.

4 min video: How Playing Sports Benefits Your Body and Your Brain

Be Active Activities

Think about the last week. What sorts of physical activities did you do? How often were you active? Did you combine this with any of the other Ways to Wellbeing? Were you active with others? Were you learning and developing your skills? Did you take a mindful approach to your activity?

Be Active Challenge 1 - Think ahead to the next week. Are there ways that you could increase your physical activity? What could you do? Make a plan to try it out and see how you found the experience.

Be Active Challenge 2 - Could you combine any of your physical activities over the next week with another Way to Wellbeing to provide that extra wellbeing boost? For example, could you take a walk with a friend or try a new gym class or online exercise video? Make a plan to try it out and see how you found the experience.

Take Notice

Take notice is the third way to wellbeing. This involves slowing down and paying attention to the present moment to boost wellbeing.

3 min video: UTAS Students Talk About Taking Notice

Ever feel like you are so busy that you are rushing around on autopilot? Or do you notice times when you get caught up thinking about the past and the future and lose focus on the present moment?

Taking notice involves being aware of our surroundings, being aware of the moment we are in, and paying attention to thoughts and feelings as they arise.

Potential benefits include:

  • Being able to choose our actions more flexibly, therefore we are more able to select actions that are consistent with our values
  • Increased self-regulation
  • Noticing the "good stuff" that we often filter out

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.

Ways to Take Notice

One way to take notice is through practising mindfulness.

Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally
Jon Kabat-Zinn

1 min video: Introduction to Mindfulness Meditation - Smiling Mind

Take Notice Activities

Take Notice Challenge 1 - Listen to this mindfulness exercise using the breath.

9 min video: Breath -- five minutes can change your life - Stacey Schuerman

Take Notice Challenge 2 - Pick a normal activity that you usually do on "autopilot" e.g. brushing your teeth, eating a meal, having a shower. Next time you do that activity - try to tune your attention to the activity. What do you feel on your skin? What do you hear? What do you see? What do you smell? What do you taste? Try to notice all the details. How does taking notice change your experience?

Want to learn more about Mindfulness? Check out our article.

Keep Learning

Keep learning is the fourth way to wellbeing. This involves keeping our mind active by continuing to learn new things or improve existing skills.

3 min video: UTAS Students Talk About Learning

As a university student, you may already feel like you are doing a lot of learning. Learning as a way to wellbeing is broad - it doesn't just include formal study, but many other ways that we keep growing and developing.

Positive learning experiences can lead to:

  • Positive emotions
  • A sense of achievement
  • A sense of purpose and meaning
  • Self-esteem and confidence

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.

Ways to Keep Learning

Learning is about challenging ourselves to do something in a different way to what we’ve done before – it doesn’t have to mean getting more qualifications. Learning can take many shapes and forms and you can learn in different environments. It’s easy to fit learning into your daily routine, as long as you’re open to different experiences. Try to find learning opportunities that are fun, achievable and that you are motivated to do.

Keep Learning Activities

Keep Learning Challenge 1 - Think ahead to the next week. What different types of learning experiences do you have planned? How about outside of your university studies? Is there a way you can boost your learning in the next week? 

Keep Learning Challenge 2 - Think ahead to the next week. Could you combine learning with another Way to Wellbeing? Could you teach a friend something and they teach you something in return? Be creative. What could you do? 

Give

Give is the final way to wellbeing. Giving back to others, even through small gestures, can give us a big boost to our wellbeing.

3 min video: UTAS Students Talk About Giving

When we give to others, it activates the areas of the brain associated with pleasure, social connection and trust. 

Potential benefits include:

  • Feelings of happiness
  • Increased life satisfaction
  • Strengthened relationships
  • A sense of purpose
  • Improved self-worth

2 min video: The Science of Kindness

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 your happiness, linked to the wider community can be incredibly rewarding and creates connections with the people around you.

Ways to Give

Even the smallest act can count, whether it’s a smile, a “thank you” or a kind word. Larger acts, such as volunteering, can also make a difference to the life of others and your own.

Random Acts of Kindness is a global movement to make kindness the norm.

Give Activities

Give Challenge 1: Write down a list. Include yourself, someone you know and a stranger. Think ahead to the next week and think of ways that you could be kind to those people in your list (including yourself).

2 min video: How to Change the World With Kindness

Give Challenge 2: Think of someone you are grateful to know. Write a note to tell them how you feel about them and what you are grateful for. Send it to them if you can!

5 Minute (Fill-in-the-Blank) Thank You Note

Want to explore volunteering opportunities? Check out our meeting people and making friends article.