Day 4 - Mental Wellbeing

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This pack is designed to support learners by offering information about their mental wellbeing.

Mental Wellbeing

Day 4 - Mental Wellbeing

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Mental Wellbeing

Due to the nature of this topic, it is important we make our message clear – if you feel like you are struggling, in any way at all, please talk to somebody – family, friends, teacher, doctor or us here at Shaping Futures.

Alternatively, Samaritans offer a free, 24 hour helpline – whatever you’re going through, you can call any time from any phone on 116 123.

Mental Health impacts everyone and for awareness to improve, there needs to be more people talking about it.

We at Shaping Futures are committed to encouraging and empowering young people to reach their full potential.

Improving attitudes towards mental health will change and save lives – you can be a part of this positive social change by improving your attitude towards your own mental wellbeing!

Before we start:

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Introduction to Mental Wellbeing

Modern life is so busy, and sometimes we just need to slow down and chill out. It’s important to consciously take time for downtime to give your mind time off from everything.

This Mental Wellbeing guide will hopefully encourage you to take time for your mental wellbeing. We have compiled these activities and tips that will support you throughout your education journey and beyond.

Throughout the booklet we will be focusing on:- The Importance of Mental Wellbeing- Ongoing Mental Health Support- Activities for Wellbeing

Like we said in our stress management guide - your physical health and mental health are entwined, you have to love and look after them.

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The Importance of Mental WellbeingMental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. This links to how we manage stress, relationships with others and choices we make.

It is really important for us to look after our mental wellbeing so we can maintain a healthy relationship with ourselves and others.

It is common to feel out of control and uneasy when your life changes so much in such a short period of time. This often leads to us finding it difficult to cope with stress and struggling to believe in ourselves. Unfortunately, these low levels of confidence and control can cause many of us to struggle with our mental health. If you are feeling low, you are certainly not alone.

Around 1 in 4 people struggle with poor mental health at some point in their life. Stigma, shame and silence are often just as isolating. This is why mental health awareness is so important! Knowing that you are not alone or judged and will be supported is incredibly valuable.

Remember: Improving attitudes towards mental health and wellbeing will change and save lives – you can be a part of this positive social change by improving your attitude towards your own mental wellbeing.

Mental health matters

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Ongoing Mental Health SupportIt is important to understand that looking after your Mental Health is a process that will continue throughout adolescence and adulthood. There are many forms of support available whenever you need them.

Anxiety UK – advice and support for those struggling with Anxiety 03444 775 774 (helpline) or 07537 416 905 (text)

Samaritans - mental health charity offering a free, 24 hour helpline – whatever you’re going through, call any time from any phone on 116 123.

Mind – information and signposting, call the Infoline on 0300 123 3393 (9am to 6pm, Monday to Friday)

Young Minds is a mental health charity and has a dedicated, confidential helpline. Call them on 0808 802 5544 (9.30am to 4pm Monday to Friday).

- Every member of staff at your school is there to help and support you! (I can already hear you taking screenshots of that sentence and sending it to your group chats. Believe me that teacher really does want the best for you).

- Your school will have a handful of teachers and support staff that lead on wellbeing support – chat to them!

- If you are unsure, speak to any of your teachers – they’ll point you in the right direction

- Pretty much all universities have a student support team - people you can approach for advice on anything including mental health support.

- Your university will also have a wellbeing service that provide practical advice, drop in sessions and counselling services (More on this in Week 5 - Transitions)

Mental Health Support:

Support Available at School:

Support Available at University:

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Activity 1Just Keep Breathin’

The fastest way to feel calm and settled is to take a couple of minutes out to do some deep breathing exercises.

The 4-7-8 breathing technique activates your ‘rest and digest’ response. Repeating this at least 3 times is proven to lower heart rate and relax internal organs.

Hold for 7 counts

Activities for Wellbeing

These activities will encourage you to focus on ‘the now’. Start to build awareness and manage your mental health by connecting with yourself and others in creative ways

Breathe in for 4 counts4

78 Breathe out

for 8 counts

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Activity 2

Activities for Wellbeing

Feel Better File

Turn off phone for a while

Ask for Hug

Go for a Daily Walk

Pamper

Colour in

Help Someone

Eat Something

Film

Draw

Ring/Text a Friend

Make a Cuppa

Exercise

Music

Video Chat

Gratitude List

Tidy Room

Shower/Bath Write Down Your Feelings Meditate Breathing

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Tidy Mind Draw or write inside your head, every little thing on your mind. Tick the positive thoughts and cross out the things you can’t control.

Activity 3

Activities for Wellbeing

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Activity 3

Activities for Wellbeing

Right Here, Right Now Take this time to be present in the moment. Forget about the past and future. Sit quietly and pay attention to the now.

I see

I hear

I smell

I feel

I think

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Activity 5

Activities for Wellbeing

Map it Out

Where I’ve been Where I’ll go

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Activity 6

Things that are other peoples responsibility

Musts

Shoulds Would be nices

Task Master

Activities for Wellbeing

Jot down the tasks you’re stressed about

Things out of your control Things you can leave undone

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As with all new skills, developing your approach to wellbeing will take

practice – don’t expect to be a pro straight away!

We hope the techniques covered in this resource will help you on the way to being an expert in

managing your mental health, ready for the next steps in your life, whatever they may be.

Remember, this is a skill for life. It will be important in all aspects in life and will be needed in Higher

Education, jobs and your social life.

So, keep practicing and developing this skill to make it one of your strengths!

Evaluation

You can contact us by email admin@shaping-futures.info or www.shaping-futures.org.uk

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