What is Wellbeing | One minute tools when things get a bit too much...

Updated: Jun 3, 2019


McMillan dictionary defines well-being (noun) as 'the satisfactory state that someone or something should be in, that involves such things as being happy, healthy, and safe, and having enough money' - link to the dictionary is HERE.

Wellbeing in my own words and definition is our overall state, both body and mental state and how we manage, nurture and adapt ourselves as we mature as people and experience life. It is all about how we experience and enjoy life. However, it can mean so many things to many people.

One minute tools - when things get a bit too much
1. Kindness exercise

there is a view that if we are kind to people not only their day will be brightened, in fact you will also feel good for doing it. Random acts of kindness could be anything really, from opening a door for someone, buying a coffee for a friend, getting a present for your child or a family member, speaking to your best friend and how much you appreciate their friendship.


I love buying random small presents for my son, the smile and excitements on his face is all I need to brighten my day and make me happy. I also love getting random coffees for dear colleagues at work, especially when I see they have had a super busy day.


2. Be grateful for opportunities | Gratitude exercise

appreciate certain moments you are exposed to. It could be a nice view, nice building, lake, river, bridge...enjoy the environment you are in and let your memory soaks it all in.


I sometimes take for granted living in England. This country has got the most beautiful parks and buildings you will ever see, with the pretties green and fresh colour in the world. So when I come across a nice green area or a building that I can see has been there for centuries, I make sure I enjoy it for at least a minute. I pause, soak it in and then move on with a smile on my face. I also always think of people who potentially would love to see it but do not have an opportunity like I have it at that moment.



3. Try to think positively

research suggests that positive people are more likely to lead a healthier and happier life than people who tend to be negative. So when you have a bad day, try to come up with at least 1-3 positive things (small or big - it does not matter) that have happened recently. Some people like doing this on a daily basis, especially people who like to reflect.


This is the one I often forget to do but my husband is there to remind me of positive things in our lives when I feel down. He will often remind me of our achievements that I often take for granted. He would say 'we have a house, two jobs, a car, a great child'...this always puts a smile on my face.


4. Take a mindful minute break | Reboot for a minute

some days you may feel you have a lot going on and there is no time to eat or even go to toilet. As soon as you realise this is one of those days, try and find a quiet area, close your eyes and focus on your breathing. It may seem insignificant but it will do you a great deal of good. Have a nice fresh drink and carry on with your day. We are not machines or cars, even they have to be rebooted from time to time.


5. One minute decluttering

this could be anything from clearing up old magazines and newspapers that have piled up in the kitchen, letters you no longer need, taking out rubbish, putting your piled up washing in the washing machine. Small tasks but big results. Try it and describe the feeling.


6. Positive Affirmations | Positive Appraisals to yourself

when we are invited to do a presentation, or attend an interview or exam, or even before a gig if you play any instruments this tool can help you get rid of nervousness. Try and say 'I have worked hard on preparing for this interview and I deserve this job. I have studied really hard for this exam and I deserve to get a good grade. I have practiced really hard and deserve to perform well'. By saying this over and over, your brain will believe it is true and you will become calmer, more confident and perform accordingly!


Many organisations have wellbeing strategies that they are putting in place in order to manage their employees wellbeing. This will then ultimately lead to better employees engagement and their commitment to work and services that they provide.


If you are interested in this subject, you can read the UK Government Foresight research project published in 2008 - HERE. This project looked at how people can improve mental capital and mental wellbeing through life; identify opportunities and challenges that people in the UK are going to face over the next 20 years and beyond.


If you have any other short/one minute tools that have worked for you, please share them in the comments section.


Thank you for reading


Sanja Williams


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