Promoting our mental health during the COVID-19 crisis:

Evidence-based steps for improving our wellbeing

Module Leads

Dr Gisele DiasSchool of Human Sciences, Centre for Mental Health

Steps for wellbeing

Module Leads

1. Identify your strengths

2. Understand your values

3. What gives you meaning?

4. Based on the above, set up goals

5. Devise action plans

6. Experiment, learn from setbacks and celebrate your achievements

1. From strength to strength

Signature strengths: identifying and maximising them

What is a strength?

Positive traits reflected in thoughts, feelings, and behaviours

- Must be present in a range of our behaviours, thoughts and feelings;

- Must be generalisable across situations and times;- Must contribute to fulfilment of the meaningful life for self and

others.

Criteria include:

(Park, Peterson & Seligman, 2004; Hefferon & Boniwell, 2011)

Signature strengths: identifying and maximising them

Honesty, authenticity, and genuineness

Fairness, equity, and justice

Leadership

Perseverance

Kindness and generosity

Bravery

Citizenship, team work, and loyaltyPerspective wisdom

Creativity, ingenuity, and originality

Zest, enthusiasm, and energy

Capacity to love and be loved

Social intelligence

Caution, prudence, and discretion

Curiosity and interest in the world

Judgement, critical thinking, and open mindedness

Love of learning

Hope, optimism, and futuremindedness

Gratitude

Forgiveness

Humour and playfulness

Appreciation of beauty and excellence

Self-control and self-regulationModesty and humility

Spirituality, sense of purpose, and faith

(Peterson & Seligman, 2004)

Wisdom & Knowledge:

Courage:

Love:

Justice:

Temperance:

Transcendence:

Signature strengths: identifying and maximising them

- By following our strengths, we gain insight and perspective into our lives, generate

optimism, confidence and an enhanced sense of vitality;

- Strengths appear to prevent allergies, diabetes, chronic pain and some mental

disorders;

- Strengths help build psychological resilience when we use them in work, love, play

and parenting by generating positive emotions.

(Clifton & Anderson, 2001; Peterson & Seligman, 2004; Hefferon & Boniwell, 2011)

Why strengths?

Signature strengths: identifying and maximising them

- What do you believe are your top 3 signature strengths?*

- Think of situations where you’ve used these strengths. What happened?

- Choose a situation this week where you could choose one of your top

strengths differently from how you normally use it. What will you do?

* You can also assess your strengths online, free of charge at www.authentichappiness.org

2. Understand your values

Life goals and values

(Boniwell, 2012)

Value-congruent goals and activities

Higher levels of wellbeing

Increased likelihood of sustained efforts Sense of satisfaction

Before setting up goals, it is important to identify our values

Values and needs:

(Schwartz, 1994; Grant & Greene, 2004)

Benevolence

Power

Conformity

Tradition

Achievement

Self-direction

Universalism

Hedonism

Stimulation

Security

Any other?

Accomplishment

Acknowledgement

Accuracy

Adaptability

Adventure

Authenticity

Beauty and aesthetics

Being admired

Being alone

Being different

Being valued

Being with others

Belonging

Change and variation

Collaboration

Community

Comradeship

Courage

Creativity

Empowerment

Excellence

Focus

Freedom to choose

Friendship

Fun and enjoyment

Giving

Growth

Harmony

Helping society/others

Honesty

Humour

Independence

Influencing others

Integrity

Intellectual stimulation

Interaction with public

Intimacy

Joy

Love

Making decisions

Meeting challenges

Money

Nurturing

Order

Participation

Peace

Personal power

Physical Health

Profit

Recognition

Reward

Respect

Self-actualisation

Self-determination

Self-expression

Self-fulfilment

Sensuality

Sexuality

Spirituality

Stability

Status

Support

Success

Time

Tranquility

What is most important for you? Look below and make a note of your core values.

3. What gives you meaning?

Ø What gives you meaning?Ø What gives you pleasure?Ø What engages you?

Ø Explore:

- How and where answers overlap- What activities would bring the three?

Three-question process

4. Set up goals

(Lyubomirsky, 2001; Boniwell, 2012)

Setting goals

Well-being levels increase when people choose goals that are:

ü feasible, realistic and attainableü being progressed towardsü personally meaningfulü highly committed toü intrinsicü concerned with community and growthü self-concordant and congruent with people’s values and needsü not conflicting

Step 1: Reflect on your life goals

Specific: vague goals lead to vague, half-hearted attempts to achieve themMeasurable: without a way to evaluate progress, we won’t be able to adjust behaviours to achieve goalsAttractive: we will only make the effort to achieve the goal if we really want it Realistic: if the goal is clearly unrealistic and dependent on factors out of your control, it is unlikely that it will be achievedTime-framed: realistic deadlines bring structure and help keep focus

Setting goals

These are a bit more general and work like a vision

They should reflect your core values and meaning

Step 2: Break your life goals/vision into small SMART goals

Step 3: Devise action plans(Grant & Greene, 2004)

SMART goals

(Grant & Greene, 2004)

Project name: ‘The fit, flexible and pain-free me!’

Purpose: to reduce neck and back pain, to be fit, lose weight

Values: respect for my body, personal empowerment

Goal: Be fit and flexible, reduce neck and back pain

Specific Swim 10 laps in 25m pool, 3 times a week

Measurable Keep monitoring log on office wall

Attractive Will feel fit, flexible, more productive

Realistic Pool near work, can swim before work

Time-framed Have weekly plan, start on Monday

SMART goals

(Grant & Greene, 2004)

Project name:

Purpose:

Values:

Goal:

Specific

Measurable

Attractive

Realistic

Time-framed

5. Action plans

Action plans

Action Plan(adapted from © Centre for Coaching London, 2007)

• Goal: _______________________________________________________________________________

Possible obstacles Solutions

• Reasons to choose this goal/associated values:

1. ______________________

2. ______________________

3. ______________________

4. ______________________

• First steps:

1. ___________________________________________________________

2. ___________________________________________________________

3. ___________________________________________________________

4. ___________________________________________________________

• Start date:

1. ______________________

2. ______________________

3. ______________________

4. ______________________

• Target date:

1. ______________________

2. ______________________

3. ______________________

4. ______________________

(Centre for Coaching, 2007)

• Personal strengths you willdeploy:

1. ______________________

2. ______________________

3. ______________________

4. ______________________

6. Experiment, learn from setbacks and celebrate your achievements

Now that you have your action plan, it is time to give it a go and experiment. It all seems straightforward but, in practice there will be setbacks and self-doubt. That is normal and happens to everyone. Be prepared to identify unhelpful thoughts and exercise other, more wellbeing-promoting ways to see things. With some practice, you will very likely start seeing a positive difference in how you think and feel.

The diagram below will also help you embrace your self-learning journey and see it as an exciting place to be, with all its challenges, setbacks and achievements:

Experiment, learn from setbacks and celebrate your achievements

(Grant & Greene, 2004)

Mindfulness meditation

Following a routine

Finding a hobby

Appreciation of arts and beauty

Contact with nature

Further practical tips and hints

https://mailchi.mp/7257a6085061/welcome-to-the-thanet-st-planet-1295823?e=36cff2b5ef

Useful links (topic 1)

https://www.gov.uk/government/publications/covid-19-guidance-for-the-public-on-mental-health-and-wellbeing/guidance-for-the-public-on-the-mental-health-and-wellbeing-aspects-of-coronavirus-covid-19?utm_content=&utm_medium=email&utm_name=&utm_source=govdelivery&utm_term=

https://ounews.co/student-stories/learning-online-advice-from-open-university-students-the-experts/

https://www.theguardian.com/travel/2020/mar/23/10-of-the-worlds-best-virtual-museum-and-art-gallery-tours

https://www.viacharacter.org/covidcare?trk_msg=DD4T92K5EBD477HBKQ3C3PGIE0&trk_contact=D972O85PA5MVATS37KMSHANHL4&trk_sid=7LFN93DQ0522JU4GN1CE9DPDLS&utm_source=Listrak&utm_medium=Email&utm_term=EXPLORE+NOW&utm_campaign=positive+guidance+for+you+right+now&utm_content=newsletter+-+april+2020

https://greatergood.berkeley.edu/article/item/stuck_at_home_how_to_find_awe_beauty_indoors?utm_source=Greater+Good+Science+Center&utm_campaign=dbfb48eae9-EMAIL_CAMPAIGN_GG_Newsletter_April_21_2020&utm_medium=email&utm_term=0_5ae73e326e-dbfb48eae9-51942051

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References