The following is an extract taken from one of the many agencies supporting our Charter goal of Hauora /wellbeing.

 As the year progresses towards Christmas and the pressures we encounter each and every day, at times it can seem overwhelming trying to fit so many things into a day, take some time to reflect on the messages shared in this article! You are special, take care of yourself!

What we are aiming for is to feel good most of the time, to be able to function well and to have strong social connections.

When we have high levels of wellbeing, we also:

• Are more engaged and productive at work and home

• Have better physical health

• Have stronger relationships

• Have more sense of purpose

Modifying stressors - Stress or stressed. They’re two words that most of us use pretty regularly, possibly even daily.

We often use the word as a point of reference for how we are feeling or describing how our day is going. Stress can be a positive thing and we can thrive on the extra pressure, but for many this isn’t really the case. When stress and the added pressure become too much, it becomes overwhelming and often leading to much greater issues.

We can choose to focus on the things that we can do something about, or we can add stress in our lives by worrying over things we have no control over. There is always something we can do, even if it is only managing our own feelings and reactions – which is admittedly easier said than done! It could be as simple as taking a couple of breaths before reacting.

Changing our self-talk - the way we think about ourselves, other people and our place in the world has enormous influence on our wellbeing. It influences our emotional state and our behaviour. Consequently, by changing the way we think, we can positively influence our mood and how we respond to situations. Developing and practicing strategies that helps us challenge the mostly negative self-talk that goes on in our heads is critical to enhancing wellbeing.

Developing a strong social network - Research shows that social relationships are critical for promoting wellbeing and can act as a buffer against mental illness. A primary social network (close family and/or friends) of less than three, predicts the probability of common mental health problems in the future. Since the evidence also indicates that feeling close to, and valued by, other people is a fundamental human need and one that contributes to feeling well, then the idea of connecting with people is key!

Relaxation - Relaxation and breathing control, play a major part in reducing stress, and teaching us to be more present. Being in a state of mindfulness (being attentive to, and non-judgemental about what is taking place in the moment), has been shown to be beneficial to wellbeing. It is also linked to self-regulation behaviours – being aware of our feelings and being able to regulate them.

Look out for your friends, family and work colleagues. If you see them distressed, you can always ask something along the lines of “I notice you haven’t been yourself lately, is everything okay?” If and when you do this, remember to:

• Resist making any judgement or conclusions about what is going on and

• Encourage them to seek professional independent support

Living a healthy lifestyle

As we all know, physical health has a huge impact on mental health, and vice versa. Try to remember the basics.

Adequate sleep - For most of us this is around 8 hours per night. Sleep is critical to good mental health, and we need to address any changes in our sleeping before they become habits. It is good to set up a relaxing bedtime routine an hour before bed – turn off technology and use this time to wind down and relax the body.

Balanced diet - Focusing on eating well. A balanced diet including fruit and vegetables and limiting sugary foods, caffeine and alcohol, especially before bed.

Exercise - Research has demonstrated that exercise is as beneficial to managing depression as medication. It also has a positive impact on anxiety and stress. Regular exercise increases levels of serotonin, a neurotransmitter involved in mood, sleep and appetite. Low levels are linked with depression. Exercise also increases endorphins – mood lifting chemicals in the brain. Aim to have some regular exercise you enjoy.