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  • Kat Hounsell

COVID-19 Series: 5 everyday actions for mental & emotional wellbeing

“If you take care of your mind, you take care of the world.” Arianna Huffington

Here are 5 ways to look after your mental and emotional wellbeing every day.

1) Check-in with how you’re feeling on a regular basis.

In the previous article, ‘How are you today?’ you’ll find techniques for observing your mental & emotional wellbeing.

Tracking our wellbeing can help to keep things in perspective – it’s too easy for one bad day to feel like the end of the world. Tracking also allows us to notice if any themes are arising that we need to address.

Take a look at the article, then come back here for more tips!

For actions 2-4, think BIG: B – Breathe

I – Interact

G – Gratitude

2) Breathe – This Box Breathing technique is practiced by Navy SEALs (US military) to help them deal with highly stressful events.

Simply, breathe in through your nose for 4 counts, imagine your bottom ribs expanding outwards to encourage a nice deep calming breath. Hold your breath for 4 counts.

Now, breathe out through your mouth for 4 counts, you can try pursing your lips as you do so. Hold for 4 counts. Repeat the cycle 4 times.

There are many evidence-based breathing techniques to try. Visit this article from Healthline to discover more. (My personal favourite is Lion’s breath!)

3) Interact – Talk to someone you trust about how you’re feeling and share your recent experiences since the COVID-19 outbreak. If you have the energy, you could also ask them how they’re doing too.

If you’re not sure where to start, try writing down what you want to say before making that phone call.

“Things have been feeling difficult these past few days, do you have time for a chat?”

4) Gratitude – Being thankful and noticing the good things is a proven way to boost resiliency through generating positive emotions. This 2-minute video explains the science and ways you can practice gratitude.

Just before you head to bed, one simple everyday action is to write down 3 things you’re grateful for from that day. Some research says this can help you sleep better too!

Nothing is too small – the sun coming through your window, a message from a friend, or being in good physical health.

5) Visit Every Mind Matters to create your own Mind Plan. The Every Mind Matters website is brought to us by the NHS and Public Health England. It’s packed full of everyday actions you can experiment with to look after your mental & emotional wellbeing. See what new ideas you discover.

Our wellbeing is holistic. That means if you take care of other areas you’ll also look after your mental & emotional wellbeing too. Check out our 5 tips for:

Finding life difficult? You’re #NotAlone Read here for where to access professional support.


This article was originally written for The Drinks Trust as part of their COVID-19 updates. If you haven't heard of this wonderful charity then do pay their website a visit and see how you can support, or be supported, as a member of the drinks and hospitality industry.

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