OCTOBER 2019
MINDFUL MATTERS Ideas & inspiration for improving your mental wellbeing
Created for World Mental Health Day
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STNETNOC
3 INTRO 4 WHY WE'RE FOCUSING ON MENTAL HEALTH 5 5 STEPS TO MENTAL WELLBEING 6 MINDFUL ACTIVITIES 8 RECOMMENDED READING 9 LISTEN CAREFULLY 11 VOLUNTARY OPPORTUNITIES 12 WRITING FOR WELLBEING 13 FINDING INSPIRATION IN UNEXPECTED PLACES 15 DAILY GRATITUDES 16 AUTOMATIC NEGATIVE THOUGHTS 18 APOLOGIES TO APPRECIATIONS 20 ASK TWICE 21 MENTAL HEALTH HELPLINES
3 Young people are often under extreme pressure - not just with the hustle and bustle of daily life, but with the constant pressure of aiming to be successful whilst doubting yourself. When you lack confidence or self-esteem it can be really difficult to remain motivated and feel empowered. I encourage you to talk to someone you trust if you're struggling with your mental health. Please look out for each other and go out of your way to ask how someone is truly feeling. -Mark Smith, JCI UK National President 2019
INTRO A few months ago, I spotted that my local library was lending wellbeing packs filled with mindful activities. I thought this was a fantastic idea, so I was inspired to create a digital version for JCI members. In this pack you'll find suggestions, tips and ideas for boosting your mental wellbeing. Hopefully you’ll discover at least one new thing to help you cope when you’re next feeling overwhelmed. Thank you to everyone who contributed, especially Simon Alexander Ong for his amazing collection of uplifting quotes. -Hannah Woodcock, JCI UK Community Action Director 2019
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WHY WE'RE FOCUSING ON MENTAL HEALTH Current research suggests that 1 in 4 Britons will experience some form of mental health challenge each year. By 2030, the NHS Confederation estimates that there will be approximately 2 million more adults in the UK with mental health problems than there were in 2013.
As well as being a key priority in JCI UK's 2019 Plan of Action, promoting mental health and wellbeing is a target within the third Sustainable Development Goal.
5 Evidence suggests there are 5 steps we can take to improve our mental wellbeing. If you give them a try, you may feel happier, more positive and able to get the most from life.
5 STEPS TO MENTAL WELLBEING Source: NHS CONNECT Connect with the people around you: your family, friends, colleagues and neighbours. Spend time developing these relationships.
BE ACTIVE You don't have to go to the gym. Take a walk, go cycling or practise yoga. Find an activity that you enjoy and make it a part of your life.
KEEP LEARNING Learning new skills can give you a sense of achievement and a new confidence. Why not sign up for that cooking course, start learning to play a musical instrument, or figure out how to fix your car?
GIVE TO OTHERS Even the smallest act can count, whether it's a smile, a thank you or a kind word. Larger acts, such as volunteering in your local community, can improve your mental wellbeing and help you build new social networks.
BE MINDFUL Be more aware of the present moment, including your thoughts and feelings, your body and the world around you. Some people call this awareness "mindfulness." It can positively change the way you feel about life and how you approach challenges.
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MINDFUL ACTIVITIES Though you can’t always avoid stress (especially if it's created by work, money or relationship issues), you can take control of it by becoming more mindful. COLOURING Focus on the colours and the feeling of the pencil against the paper rather than trying to draw something in particular. You can use a colouring book or download mindfulness colouring images. (Recommended by senator Tracy Viner) YOGA Adriene Mishler is an international yoga teacher and entrepreneur. Her YouTube channel, Yoga with Adriene, provides free yoga and mindfulness sessions to inspire people of all ages, shapes and sizes. After taking part in Adriene's 30 day yoga challenge, Tracy Grange (JCI Barnsley senator) noticed a positive difference in her posture and body strength. CRAFTING A study by Otaga University showed that after engaging in crafty activities – such as knitting and drawing – people felt happier and calmer, and had more energy the following day. Taking a break to focus on a different activity can also improve your long-term productivity. COOKING & BAKING Nutritional Therapist Shirley Ward says that cooking in the present - being aware of what you are doing in the moment rather than cooking whilst distracted - is a great start to practising mindfulness. And in a survey by Dr. Oetker, two-thirds of respondents said that baking usually improves their mood, while 61% said that sharing their bakes with others makes them happy.
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Read. Every single day. Take care of your wellbeing. Plan your day the night before. Focus on progress over perfection. Focus on possibilities over problems. Surround yourself with inspiring, extraordinary and ambitious people. Reflect on how to grow and contribute more. Be accountable to someone for your visions. Get more sleep; schedule more time for rest, renewal and reflection. Embrace positivity and cultivate an attitude of gratitude. Drop all the 'comparisonitis' and focus your energy on being better than who you were yesterday.
SIMON ALEXANDER ONG JCI LONDON
8 A study at the University of Sussex found that reading can reduce stress by up to 68%.
RECOMMENDED READING Magazines for mindfulness, inspiring autobiographies and empowering how-to guides. EVERYBODY DIED SO I GOT A DOG BY EMILY DEAN A funny, heart-breaking, wonderfully told story of how Emily discovers that it's possible to overcome the worst that life can throw at you, that it's never too late to make peace with your past, and that the right time is only ever now, as she finally starts again with her very own dog - an adorable Shih-tzu named Raymond. (Recommended by Hannah Woodcock, JCI Leeds) HAPPIFUL MAGAZINE Happiful is a mental health and wellbeing magazine on a mission to create a healthier and happier society through inspiring life stories and positive news. (Recommended by Charlotte Scothern, JCI Rotherham) IN THE MOMENT With content covering wellbeing, creating, living and escaping, this monthly publication reflects the latest trends and encourages you to make the most of each day by living ‘in the moment.' YOU ARE A BADASS: HOW TO STOP DOUBTING YOUR GREATNESS AND START LIVING AN AWESOME LIFE BY JEN SINCERO In this refreshingly entertaining how-to guide, bestselling author and success coach Jen Sincero serves up 27 bitesized chapters full of hilariously inspiring stories, sage advice and easy exercises. By the end of the book, you'll understand why you are how you are, how to love what you can't change, and how to change what you don't love. (Recommended by Emma Whitaker, JCI Sheffield)
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LISTEN CAREFULLY Playlists, podcasts and music apps to improve your mindfulness.
FOCUS + FLOW Simon Alexander Ong (JCI London) has created a playlist to focus the mind. Search for Focus + Flow on Spotify to hear the chilled compilation. PINK NOISE Struggling to sleep? The National Sleep Foundation recommends consistent background noise. Unlike white noise, pink noise is natural sounds such as rain fall, waves on the beach or leaves rustling. There are plenty of ‘nature sounds’ apps and playlists curated to help you relax. INSIGHT TIMER (APP) Anne-Marie Lestic (JCI Lausanne and past JCI Brighton President) recommends Insight Timer, a free app with over 27,000 guided meditations. According to the NHS, learning how to relax takes practise, but it can release tension in your body, clear your thoughts and improve your mental wellbeing. As part of their #5MinsMeditate campaign, JCI Nottingham encouraged members to take time out of their busy schedules and spend at least 5 minutes a day meditating. MENTAL HEALTH FOUNDATION The mental health charity has a fantastic selection of podcasts available on their website. Topics include overcoming anxiety, wellbeing and nutrition and quick relaxation exercises. mentalhealth.org.uk
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Don't look back and imagine what could've been. Look forward and imagine what can be. SIMON ALEXANDER ONG JCI LONDON
11 One survey found that in Great Britain, those who regularly engage in volunteering have higher levels of mental wellbeing than those who never volunteered. Volunteering may have a positive impact on wellbeing that increases over time with sustained activity. (Mental Health Foundation)
VOLUNTARY OPPORTUNITIES
Here are 4 voluntary opportunities focused on improving the mental wellbeing of others (and thereby yourself). They're also great projects to run in your chamber to engage with members and the local community. THE RAINBOW CARDS PROJECT A non-profit organisation aiming to combat the prejudice faced by LGBTQ+ people. Ellis (the founder) believes that some of the simplest acts make the biggest differences, which inspired them to send birthday and holiday cards to those with discriminatory families to remind them that they are never alone. DONATE YOUR WORDS Cadbury is joining Age UK to fight loneliness, which affects 1.4 million older people in the UK. The confectionary company is encouraging everyone to 'donate their words' by contacting a relative or checking in on an elderly neighbour. CURRY & CHAAT Curry & Chaat is a national fundraising event with a simple aim: get together with friends, family and colleagues, enjoy a delicious curry and raise money for the Mental Health Foundation. The charity's vision is for a world with good mental health for all. CRAFTERNOON Get your chamber together for a crafting session and raise money for Mind, the mental health charity. Whether you paint, crochet or make a mess (!) you're sure to have a fun time. The resources and activity packs are available on Mind's website: mind.org.uk/crafternoon
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WRITING FOR WELLBEING The Positive Psychology Program has excellent advice for mindful journaling. Just WRITE...
What do you want to write about? Think about what’s going on in your life, your current thoughts and feelings, what you’re striving towards or trying to avoid right now. Review and reflect. Close your eyes, take deep breaths and focus. Try to start sentences with “I” statements, like “I feel…”, “I want…” and “I think…” Keep to the present tense, with sentence stems like “Today…”, “Right now…”, or “In this moment…” Investigate your thoughts and feelings. If you think you have run out of things to write or your mind starts to wander, take a moment to re-focus, read over what you’ve just written and continue. Time yourself. Write for 5 – 15 mins. Exit smart and with introspection. Read what you’ve written and take a moment to reflect on it. Sum up your takeaway in one or two sentences, starting with statements like “As I read this, I notice…”, “I’m aware of…”, or “I feel…” c (JCI Anne-Marie Lesti JCI st pa d an Lausanne ) nt ide es Pr n to Brigh sitive regularly posts po r he phrases on k out Insta stories. Chec kle for ar @triumphwithsp ost. bo d oo an instant m
Writing in a journal reminds you of your goals and of your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.
Robin S. Sharma, Writer and motivational speaker
13 FINDING INSPIRATION IN UNEXPECTED PLACES
Step Up January was a new initiative from JCI UK aimed at showing the benefits of exercising on your mental wellbeing.
Community Action Director Hannah Woodcock combined her Step Up January challenge with one of her New Year’s Resolutions: to write more. Every day throughout the month, she walked for at least 30 minutes, took a photo en route, then wrote something inspired by the image.
DAY 1 HORNSEA BEACH
DAY 9 SHIPLEY
DAY 11 HOLIDAY INN DODWORTH
Along with the mental wellbeing benefits (it definitely encouraged me to get out of the office on my lunch break), I really enjoyed finding inspiration in unexpected places – including a hotel carpet, road signs and a supermarket trolley bay. If it wasn’t for this project, I doubt I would’ve set aside time for creative writing. I’m already thinking of new ways to challenge myself and would recommend this project to anyone hoping to build upon their mindfulness.
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Surround yourself with people who love you who challenge you who make you laugh who inspire you who make you happy.
SIMON ALEXANDER ONG JCI LONDON
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DAILY GRATITUDES
When we're feeling low and/or stressed, it's easy to overlook our personal achievements. Pledging to send 'daily gratitudes' to a friend or family member is a simple yet impactful way to start the day with a brighter outlook. How to get involved: Every morning, send each other 3 positive things that happened the day before, via text/email/WhatsApp/Facebook Messenger etc. They can be anything from winning an award to getting a good night's sleep. As well as helping you appreciate your achievements, it's a great way to strengthen your connections.
Morning, 1) Delivered a pitch to the senior team & got great feedback 2) Made salmon en croute for the first time turned out surprisingly well! 3) Submitted my ACE Hours Have a great day Xx Congrats on the pitch! 1) Visited a few more estate agents 2) Took Elsie for a walk 3) Booked flights to Belfast Have a good one! Xx
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AUTOMATIC NEGATIVE THOUGHTS Psychologists have identified a list of common Automatic Negative Thoughts (ANTs). We’re more likely to adopt these mindsets when we’re under pressure or facing adversity. Some ANTs include: MENTAL FILTERING Only seeing the negative parts of situations. Only seeing your negative traits. OVERGENERALISING Believing that the results of one situation predict the results of all future situations. If your thoughts often involve the words "all," "never," "always," and "every" you might be overgeneralizing. Example: "I always embarrass myself in interviews." CATASTROPHISING Turning small problems into big ones or blowing things out of proportion. Example: "If I don't deliver this presentation perfectly, my colleagues will hate me and my job is at risk." BLACK & WHITE THINKING Seeing everything in extremes with no middle ground. People are right or wrong and situations are good or bad. PERSONALISING Blaming yourself for events outside of your control. Believing that external events are entirely your fault.
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CHALLENGING YOUR ANTS If we can identify our ANTs, we can challenge them and eventually replace them with more realistic thoughts. This will in turn influence our feelings and behaviours positively. Try putting your negative thoughts into perspective and ask yourself: What’s the worst that could happen? How likely is it that the worst will happen? Even if it did happen, would it really be that bad? What can I do to get through it? Then search for alternative explanations: Is there another way of looking at this? How would you advise someone else in this situation? This is also a useful technique to help others when they’re losing perspective. It may be useful to write down your answers in a thought record. This can provide a framework for identifying and reframing your negative thoughts. Disputing ANTs can help you respond more flexibly and cope better with change. Over time, you can develop a resilient mindset. COGNITIVE BEHAVIOURAL THERAPY Cognitive Behavioural Therapy (CBT) is a talking therapy based on the concept that your thoughts, feelings, physical sensations and actions are interconnected and that negative thoughts can trap you in a vicious cycle. CBT aims to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts. It's most commonly used to treat anxiety and depression, but can be useful for other mental and physical health problems. (Source: NHS) nhs.uk/conditions/cognitive-behavioural-therapy-cbt/
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APOLOGIES TO APPRECIATIONS We're a nation of apologisers. According to a YouGov survey, 36% of us would say sorry if someone bumped into us! In her collection "If you want to say thank you, don't say sorry" Yao Xiao shows how we can reframe negativity into appreication for others. The illustrator and cartoonist explains that we shouldn't apologise for simply existing, but appreciate others for what they have already done. For instance, if you've been chatting to a friend about a difficult project at work, try not to say "Sorry for rambling, I'm just talking nonsense" if you really mean "Thank you for listening." Yao emphasises that no one should feel ashamed for apologising. "To me it is not about correcting behaviour, it is I found Yao Xiao's illustrations to about taking an extra step when you are be very powerful. They were a big capable. I know that when I say "Sorry I’m motivation for the focus on taking up so much of your time," mental wellbeing in the 2019 Plan of Action. I just want to hear someone say "It’s okay, and I like spending time with you."' Discover Yao's art via www.yao.nyc
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Tomorrow is shaped by the type of conversations you are having with yourself today. SIMON ALEXANDER ONG JCI LONDON
20 I'm so frustrated and scared and worried that I'm going to get fired because I'm late so I get more stressed then I bottle it all up because they'd judge me if they knew how alone I felt about everything
Honestly, I'm fine.
Sometimes we say we're fine when we're not. That's why Time to Change is encouraging people to 'Ask Twice' if they suspect a friend, family member, or colleague might be struggling. Sometimes, the simple act of asking again, with interest, can help someone to open up for the first time. Time to Change is a campaign aimed at reducing mental health-related stigma and discrimination. For more information, visit time-to-change.org.uk #AskTwice
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MENTAL HEALTH HELPLINES If you're concerned about yourself or someone else, please contact a helpline for support or expert advice. MIND INFOLINE Promotes the views and needs of people with mental health problems. Phone: 0300 123 3393 (Monday to Friday, 9am to 6pm) Website: www.mind.org.uk Email: info@mind.org.uk Text: 86463 SAMARITANS Whatever you're going through, you can call Samaritans at any time, from any phone for FREE. Phone: 116 123 Email: jo@samaritans.org (24 hour response time) ANXIETY UK Charity providing support if you have been diagnosed with an anxiety condition. Phone: 03444 775 774 (Monday to Friday, 9.30am to 5.30pm) Website: www.anxietyuk.org.uk CRUSE BEREAVEMENT CARE Offers support, advice and information to children, young people and adults when someone dies. Phone: 0844 477 9400 (Monday to Friday, 9am to 5pm) Website: www.crusebereavementcare.org.uk RELATE The UK's largest provider of relationship support. Website: www.relate.org.uk ALCOHOLICS ANONYMOUS An international mutual aid fellowship with the stated purpose of enabling its members to "stay sober and help other alcoholics achieve sobriety." Phone: 0845 769 7555 (24-hour helpline) Website: www.alcoholics-anonymous.org.uk