It can be challenging to stay resilient in the face of life’s challenges, but the good news is that we all have the capacity to make small improvements to boost our mental health. These strategies and changes are individual, and what works to boost your positive mental health may not work for someone else.
It is nearly Thrive week at UBC and what is unique about Thrive are the variety of engaging and diverse events, activities and experiences to help each person thrive in their own way. Find a full list of the week’s events here.
For those unable to attend a Thrive event, participate online in the #LetsThriveUBC social media challenge. Each day of the challenge is centred around a theme based on UBC’s five wellbeing priorities.
Inspired by these themes – and because I get asked this a lot by folks across UBC – I created a list of suggestions to help you get started. Check out my tips for small actions you can take to thrive each day of the week.
Fifteen Ways to Thrive (in Five Days)
Day 1: Feel Good Foods
A well-balanced, nourishing diet helps us all to thrive, fueling important academic and professional work.
- Eating breakfast or adding protein to your breakfast (egg, peanut butter, cottage cheese)
- Trading your caffeine for flavoured (lemon, cucumber) or fizzy water
- Buying yourself a small, feel-good treat
Day 2: Active Movement
Moving more can improve both mental and physical health, and impact academic and professional success.
- Walking briskly for 10 minutes today
- Standing for five minutes at the top of every hour
- Dancing around your house for the length of one song (suggestions)
Day 3: Thriving Spaces
Environments, both built and natural, play an important role in facilitating physical, mental, social and ecological wellbeing.
- Breathing in fresh, outside air for five minutes
- Making your bed with fresh sheets
- Spending 30 minutes somewhere with exposure to natural light
Day 4: Resilience
Reducing stigma, a supportive campus culture, and access to resources are key to improving resiliency and coping skills.
- Writing a gratitude Post-It (list three things you are grateful for in two minutes or less)
- Taking five deep breaths, counting to five on each inhale and to five on each exhale
- Laughing at a funny movie, meme or video
Day 5: Key Connections
Diversity, equity, inclusion and respect are key values in building and sustaining environments where we can all thrive and be well.
- Putting away or turning off your phone (and other electronic devices) during all meals today
- Talking to a friend (or a pet if they are a better listener)
- Asking for or accepting help from someone else, even if it is for something small
You may not feel the results immediately, but over time all of these small actions can pave the way for improved resilience and help fine-tune our mental health.
We are well into the fall semester, and I know of many staff, faculty and students who are feeling the impact of work, academic and personal pressures. This month, I encourage you to take the time to care for yourselves so that you may be at your best to support those around you. Consider attending a special Staff & Faculty Pop-up Wellness Lounge (Nov. 2, 10 a.m. – 12 p.m.).
All my best,
References and further reading:
Photo credit: UBC Thrive