Welfare self-help

The Five Ways to Wellbeing

The Five Ways to Wellbeing is based on substantial research, indentifying five areas in which we can take steps ourselves to positively impact our wellbeing.  You can read more about each of the areas on the NHS website.  

Living and learning

If you find that you sometimes struggle to find the motivation to engage with your work or manage your time, you are not alone. 

• Managing time 
• Keeping motivated

We all have real, basic needs that need to be met if we're going to be able to engage with and enjoy our studies. This adapted version of Maslow's hierarchy of needs can be a tool for us to use in a 'self-audit' to identify any barriers we may be encountering in thriving academically and more generally.  

Acknowledge and respond to your feelings

Whether we are feeling a lot of complex things, or we're feeling numb or 'flat' we may need to do a self check of what's going on, so we can respond in the most helpful way and start to feel better.  This feelings self-check tool may help as a first step, and this handout provides some practical actions you can try for each of these difficult feelings - we are all different so we each need to learn what works best for us. If you find something particularly helpful, make a note of it. 

Mindfulness

Many people find mindfulness practices helpful in managing stress and anxiety, and increasing general feelings of positive wellbeing. The University provides a range of mindfulness courses and sessions for students, some of which run daily. Information about all of these can be found here.  You may also like to try this 'Bodyscan' three minute audio meditation.

Exercise

Even gentle exercise can help enormously with our overall wellbeing - and sitting still for long periods staring at a screen can cause problems with our joints and eyesight, as well as having a negative impact on our mental health. The resources below may help you find a way of getting your body moving that works for you.

• Carmen's Circuits: our very own Rowing Coach, Carmen, has produced a downloadable spreadsheet and some excellent videos demonstrating various different circuits to help people keep fit whatever their starting point. 
• YOGA with Adriene free online videos
• NHS fitness studio - instructor-led aerobics, strength and resistance, pilates and yoga
• The University Sport Service will also be updating their resources regularly
• BBC Sport also provides a catalogue of resources to support everyday exercising at home, without equipment.

• You can still access the hugely popular Wake up with Joe workouts led by Joe Wicks. 

• Many people find dancing to be a fun way of getting some exercise, so you may wish to try online dance workouts. 

• The Couch to 5k programme is a popular way to start exercising for the first time and to make good use of our permitted daily exercise. 

Go for a walk

There are lots of lovely local walks in and around Cambridge. Walking is a great way to keep active, and get some fresh air and sunshine. You might like to try some of these ways of making a walk more interesting:

• Download one of these apps to your phone, and use it to help you identify local plants and wildlife.
• Take some pictures on your phone - get creative using different camera angles, and even reflections in puddles to see things in a new way.
• If you take a picture you're really pleased with, why not make it into an online jigsaw and send it to your friends?
• Walk with a friend - walking together can be a good way to have a chat, or just enjoy companionable silence. 
• If you find it motivating to set yourself a target, you can use a pedomoter or sports watch (or just your phone) to count your steps or your distance, or a running app to track your route - some people have even managed to make their walks or runs wheel-shaped! 

E-books on wellbeing

The University Library has put together a collection of e-books on wellbeing, including some titles about specific mental health issues. When you click on the link you will need to use your raven login details and click through a couple of permission pages to get through to the list the first time you access it. 

Get creative

Colouring and drawing can help with relaxation and is a recognised tool in mindfulness, and sharing your creations might just cheer someone else up, too. 

• Download and print these pictures of Catz and the surrounding area and colour them in. 
• Doodle or create patterns as a way of focusing and calming your mind - many people enjoy zentangle.

Virtual activities and excursions

If you're time-poor and find it difficult to get out and about to have new experiences 'live' it can still be good to have a virtual change of scene. 

• Share photos with your friends by making online jigsaws
• Make a virtual visit to a museum or gallery (such as those listed here travelandleisure.com) or the Paris Museums online picture gallery, or, closer to home, a virtual tour of Kettle's Yard, or these guided virtual tours of the Fitzwilliam Museum.
• You can also Watch the Beluga Whales at Georgia Aquarium or Check out the panda cam at Edinburgh zoo - many people find these super-relaxing. 

Useful Links

There are lots of really great organisations offering resources for self-care, including the following:  

• ​CALM - a wealth of free resources for calming the body and mind
• MENTAL HEALTH FOUNDATION - podcasts on mindfulness, stress and relaxation

You can find links to more organisations and resources on this page (along with links to the University Counselling service and other sources of interactive support in the University and beyond) and remember, you are always welcome to contact the Health and Wellbeing Team for one to one support and help if you need it.