But even something as simple — and enjoyable — as listening to soothing music, reading a good book, soaking in a hot tub or playing with your pet can help you relax. That's advice you should take to heart because prolonged stress can cause or exacerbate a number of health problems, including heart disease, stroke, high blood pressure, depression, ulcers, irritable bowel syndrome, migraines and obesity.

Don't have a lot of time? Don't let that stress you out. As with exercise, even brief periods of relaxation are beneficial. Spending even 10 minutes at a time doing something you enjoy can go a long way toward beating the stressors of everyday life.

Just reading one chapter or taking your dog for a few laps around the block will help you feel calmer, more refreshed and more energized. If you can't take a full break from whatever you're doing, try simply taking a few slow, deep breaths in that moment.

When you slow down your breathing, it helps you relax. This relaxation response releases body chemicals that relieve stress and may improve immune function. Deep breathing can also lower your resting heart rate.

People with lower resting heart rates are typically in better physical condition than those with higher rates. A saltshaker on the dining table makes it all too easy to consume excess salt, which can lead to high blood pressure.

So put the shaker in a cabinet or pantry and bring it out only when you're cooking. You can also try spicing up your food with lemon or lime juice, garlic, red pepper flakes, herbs or a salt-free seasoning blend.

Stock your fridge and pantry with your favorite fresh and dried herbs so you'll always have them on hand to flavor your foods. Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke — regardless of your age, weight or exercise habits.

If you're consistently sleep-deprived, going to bed even 15 minutes earlier every night could help. Also set a regular sleep and wake schedule, and stick to it — even on days off.

Studies have shown that the powerful antioxidants found in red wine protect against heart disease, colon cancer, anxiety and depression. So unless there is a medical reason why you shouldn't imbibe, go ahead and enjoy that glass of merlot with your nightly meal — you can even toast to your good health.

But drink in moderation. Just as a small amount of red wine has health benefits, too much alcohol — even red wine — can cause a variety of health problems, including liver and kidney disease and cancer. Women, in particular, need to be careful about alcohol consumption.

They are at higher overall risk of liver problems than men, so they are more likely to experience liver problems from smaller amounts of alcohol. For a healthy man, two drinks a day is not likely to do harm; women, on the other hand, should limit themselves to one daily alcoholic beverage.

Next time you're at your desk or on the phone, take a moment to think about your posture. Then straighten up your back, tuck in your stomach and put your feet flat on the floor with your legs uncrossed.

You'll feel more relaxed right away. The few seconds this takes can help you avoid back pain, one of the most common health problems in the United States and a leading cause of disability.

And if you work at a computer, look at the ergonomics of your workstation — how you fit and move in your environment — to help prevent back and neck strain, carpal tunnel syndrome, eye strain and other occupational injuries. A few simple adjustments, such as repositioning your computer monitor, switching to a chair that provides more low back support and taking regular breaks throughout the day to do stretching exercises, can go a long way toward creating a healthier and more comfortable workspace.

Researchers at RUSH have found that mentally challenging activities, such as reading, doing crossword puzzles or Sudoku and playing chess, may have a protective effect on your brain. According to research studies, regularly engaging your mind may help lower your risk for the dementia associated with Alzheimer's disease.

Don't enjoy puzzles or games? Don't worry: There are other ways to maintain your brain health. Eat with your nondominant hand. Walk a new route home from work.

And connect with others — staying socially engaged may also protect against dementia. Maintaining a healthy weight can lower your risk for heart disease, stroke and some types of cancer. Pelvic floor disorders are more common in women who have delivered babies vaginally.

However, a recent study found that even women who have never had a vaginal birth are at increased risk for urinary stress incontinence if they're overweight or obese.

Want a snack? Munch on a carrot instead of a cookie. Making dinner for your family? Serve broccoli or spinach as a side dish instead of mashed potatoes. Add green peas to your brown rice, or slices of red or yellow pepper to your sandwich.

It's no secret that vegetables — especially dark, leafy greens — are good for you. But there's another benefit to packing more veggies into your daily diet: They're rich in fiber and contain lots of water, so they'll leave you full and satisfied without a lot of calories and fat.

There are plenty of great recipes in cookbooks and online — including on RUSH's content hub — for tasty yet healthful veggie dishes.

The next time you're going to a higher floor, bypass the elevator and climb the stairs instead. You'll get your blood pumping, exercise your lungs and work the muscles in your lower body.

Find out about eating a healthy, balanced diet. try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills. work on a DIY project, such as fixing a broken bike, garden gate or something bigger.

There are lots of free video tutorials online. consider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbing. try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint.

do not feel you have to learn new qualifications or sit exams if this does not interest you. Research suggests that acts of giving and kindness can help improve your mental wellbeing by:. It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you. Some people call this awareness "mindfulness".

Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges. Read more about mindfulness , including steps you can take to be more mindful in your everyday life.

Page last reviewed: 16 December Next review due: 16 December Home Mental health Self-help Guides, tools and activities Back to Guides, tools and activities.

Connect with other people Good relationships are important for your mental wellbeing. They can: help you to build a sense of belonging and self-worth give you an opportunity to share positive experiences provide emotional support and allow you to support others There are lots of things you could try to help build stronger and closer relationships: Do if possible, take time each day to be with your family, for example, try arranging a fixed time to eat dinner together arrange a day out with friends you have not seen for a while try switching off the TV to talk or play a game with your children, friends or family have lunch with a colleague visit a friend or family member who needs support or company volunteer at a local school, hospital or community group.

UK website make the most of technology to stay in touch with friends and family. Do read about running and aerobic exercises to help get you moving and improve your fitness read about strength and flexibility exercises to increase muscle strength, improve balance and reduce joint pain if you're a wheelchair user, read fitness advice for wheelchair users.

Do try learning to cook something new. Find out about eating a healthy, balanced diet try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills work on a DIY project, such as fixing a broken bike, garden gate or something bigger.

There are lots of free video tutorials online consider signing up for a course at a local college.

Additionally, promote work-life balance by discouraging excessive overtime and supporting flexible schedules. A positive work culture promotes employee engagement and reduces stress, ultimately enhancing overall wellness.

These programs could include fitness challenges, stress management workshops, nutrition counseling, and mindfulness sessions. By offering a variety of options, employees can choose activities that resonate with their personal wellness goals.

Wellness programs not only promote physical well-being but also address mental health and emotional resilience. Encourage employees to incorporate physical activity into their daily routines by offering gym memberships, organizing walking or cycling groups, and promoting active breaks during the workday.

Regular exercise not only improves physical health but also reduces stress and boosts mental well-being. Consider introducing fitness challenges or step-tracking initiatives to motivate employees and foster a culture of movement.

Offer resources such as counseling services, Employee Assistance Programs EAPs , or access to mental health professionals. Encourage open discussions about mental health to reduce stigma and create a supportive work environment.

Consider hosting mental health awareness campaigns, providing educational resources, and training managers to recognize and support employees struggling with mental health issues. By prioritizing mental well-being, organizations can create a more inclusive and supportive work culture. Offer healthy food options in cafeterias or break rooms, provide nutrition education, and encourage employees to make nutritious choices.

Organize healthy cooking workshops or share healthy recipes and tips through company newsletters or wellness platforms. Additionally, consider partnering with local vendors or nutritionists to offer healthy snacks or catered meals. By promoting healthy eating habits, organizations can positively impact employees' physical health and energy levels.

Provide ergonomic furniture, encourage proper posture, and educate employees about the importance of regular breaks, stretching exercises, and maintaining a healthy work environment.

Conduct workstation assessments to identify and address ergonomic issues and provide employees with the necessary tools and resources to optimize their workspace. By creating a supportive physical environment, organizations can reduce the risk of musculoskeletal disorders and improve overall employee well-being.

Encourage them to take vacations and disconnect from work during non-working hours. Implement flexible work arrangements, such as remote work options or flexible scheduling, allowing employees to manage personal responsibilities more effectively.

Encourage managers to lead by example and promote a healthy work-life balance within their teams. By prioritizing work-life balance, organizations can reduce burnout, enhance job satisfaction, and improve overall employee wellness.

These challenges can focus on various aspects of wellness, such as physical activity, nutrition, mindfulness, or sleep. Offer incentives and rewards to encourage participation, creating a positive and competitive atmosphere.

Consider organizing team-based challenges or individual goals that employees can track and celebrate together. By incorporating well-being challenges into the workplace, organizations can foster a sense of camaraderie, motivation, and accountability, ultimately contributing to improved employee wellness.

Establish transparent and accessible communication channels where employees can voice their concerns, share ideas, and receive timely feedback. Regularly update employees on wellness initiatives, resources, and any relevant organizational changes. Utilize various communication tools such as newsletters, intranet platforms, and digital bulletin boards to disseminate wellness-related information.

Encourage managers and leaders to actively listen to employee feedback and address concerns promptly. By fostering a culture of open communication, organizations can strengthen relationships, boost employee engagement, and support overall well-being.

Offer workshops, training sessions, and skill-building programs that enhance both personal and professional growth. Encouraging employees to pursue their passions and develop new skills not only boosts their confidence but also promotes overall well-being.

Provide mentorship programs, career counseling, or tuition assistance to support employees in their career progression. A man cannot stay healthy without interacting with other people. Communicating with others lowers the stress level. If you have heard of laughter therapy, it also has the same purpose to reduce the stress in which you laugh with other people.

Everyone needs acceptance and friendship that is fulfilled only when you socialise with others. Hobby helps us keep busy and engaged. When you have an interest in some activities and enjoy doing them, you take healthy steps to improve your emotional wellbeing.

Finding new hobbies is great for strengthening your brain and boost your mood. The biggest reason for experiencing mood swings, depression and anxiety are when a person remains stuck in past events. Those who remain happy, smile more and try to keep themselves happy experience better quality of life than those who remain worried all the time.

According to a study, children laugh times a day while adults laugh 15 times a day. LEARNING PARTNER GROUP. Thank you to all organizations and partners who are part of this group. Only 2 studies out of studies on teacher wellbeing conducted in the last 5 years were in low-income countries; this report offers findings from 2 additional low-income countries.

People who study teacher wellbeing recommend improvements to the school atmosphere, but no studies of school-level or policy interventions were found. When on the cusp of burnout, some teachers said that getting more deeply engaged in their work, for example by leading the school-wide IT team or serving on a district-wide committee, prevented burnout.

Teachers experienced wellbeing when they saw their students win awards or achieve their goals, and liked this as much or more than receiving awards themselves. Improving one may help them all. Teacher wellbeing across these actors was related to respect, praise, motivation, and hard work.

ECOSYSTEM NETWORK. Thank you to all organizations and partners who are part of this network. WISE NETWORK. BUNNIE REISS STANDING APART. In response to COVID, The Wellbeing Project, in collaboration with Amplifier Art launched a campaign with top art curators and public-health advisors from around the world, looking for symbols that promote mental health, wellbeing and social change work in this new age.

My hope is that they help others to see the light at the end of the tunnel. The only real way for us to get through this is together. BUNNIE REISS HOPE.

Ruchita Ashok BELIEVES. Ruchita Ashok HOPE. Stay safe at home. And most importantly, remember prevention is better than cure. TROY CHAFIN NATURE HEALS. Everything in nature is meant to heal us. In this age of isolation, yes, the world needs messages of action, staying in separation from each other, and helping one another.

But in addition to this, we all also need messages of calming hope. That everything will be ok. Get some sunshine on your face, and connect with your plants and pets inside your home.

Nature will heal us. VINITHA BASKARAN HOPE AND LOVE. In this difficult time of year, Let us all hope that this too shall pass and spread as much as love as possible to one another. RAHUL JAIGADKAR GYAN MUDRA. With so much of information freely available to read, our mind is filled with numerous thoughts such as the lotus surrounded by dirtiest water.

As the lotus produces the most beautiful lotus flower from this dirty water, Gyan Mudra helps us to purify our thoughts. RUE OLIVER GATHER OUR POWERS. RUCHITA ASHOK PRAY FOR THE WORLD. No one who lives through will forget the pain that people are feeling now and will continue to feel for years to come.

Meanwhile on the other hand this will define brotherhood, humanity, faith, strength, courage and kindness. There is always a light at the end of tunnel but while going through that darkness nobody knows if there is any, but it is the faith and hope and willpower that keeps us driving through hardships to reach the brighter side.

Pray for our world, pray for all! FELIPE NOVOA YOU ARE YOUR HOME — STAY HEALTHY. Through this poster I want to talk about mental health and make a metaphor throughout the home, explaining that it is important to understand ourselves, reflect on our actions and stay calm in our own being in the midst of this difficult situation.

Our mind is our own home and we must keep it healthy. TANAYA SHARMA BE KIND TO YOUR MIND. The sprouting leaves and flowers in the brain depict that, the moment you start taking care of yourself, you only bloom and grow.

Our mind has infinite capabilities and we need to remember that all thoughts are indeed not true! See more from Tanaya here. JAMIE BENNETT MENTAL HEALTH. Emma Ismawi Imagine. Our collective trauma needs collective healing, out of this darkness we can imagine the revolution.

See more from Emma here. Karsten Fischer THE SUN WILL RISE AGAIN. See more from Karsten here. Rahul Sharma KNOWING. It all starts in your head, knowing yourself is the key for a happier life.

Annie Bekker SHOW YOURSELF LOVE. See more from Annie here. Sahian Nuez LIBERA TU MENTE. Nana Daye the care club. Whether it is for ones personal needs, communities or creative visions at large.

Care will drive you there and blossom into conscious resolves. See more from Nana here. Martyna Smierska KINDNESS CONTAGION. See more from Martyna here. Shruti Sinha NAMA STAY. She does Namastey instead of shaking hands, wears a mask and maintains social distance.

She is breaking the chain. Are you? See more from Shruti here. Yohann Yoaz STAY HOME STAY SAFE. See more from Yohann here. Nina Millen KEEP YOUR BODY HEALTHY. This is not easy for everyone, many don´t have access to proper food, either for financial reasons or availability, but despite the difficulties we must try our best to take care of ourselves and stay healthy.

See more from Nina here. SHREE NOOR LAL RAJBHANDA SELF CARE. They allow us to overcome the problems that life hands us. They teach us to survive… to live now… to have the courage to confront each day.

See more from Shree here. PACO ESPINAR HOPE HOME. Chris Andri Lourens THINK HAPPY THOUGHTS. It also has a colouring book version which can be downloaded and coloured in for those who need some at-home entertainment. Bee Harris FIND YOUR PEACE. DAMIEN CIFELLI JUST REMEMBER TO BREATHE. I used oil due to its association with portraits of important historical figures, adding gravity to the message in the poster.

The idea is to insert the mask into attractive and aspirational images, representing the idea of wearing a mask as a positive thing. Each poster is based around the word breathe. Firstly — around the literal idea of being able to breathe freely by wearing a mask, secondly — allowing the planet the space to breathe by doing your part and thirdly — addressing the anxiety that comes with the unknown elements of the crisis.

See more from Damien here. Kahfi Azhary STAY HEALTHY STAY STRONG. This poster has a message for all citizens of the world to remain healthy and strong in the fight against the plague covid stay safe, stay home, stay healthy, stay strong. See more from Kahfi here.

Compassion for the sick, the fearful, the jobless, the old, the young, and the alone. We are all being challenged in different ways right now and compassion for each other is of the utmost importance.

See more from Cam here. LISA SALDIVAR KINDNESS NOT CANCELLED. A demonstration of kindness from communities around the world shown to inspire a contagion of kindness in these difficult times.

See more from Lisa here. RAUL GUTIERREZ STAY MINDFUL. In the current Covid crisis thinking on the future just makes me experience much anxiety. I suggest practicing yoga and meditation as a powerful tool to stay calm and coherent.

See more from Raul here. ELIZA WOLFSON STAY IN TOUCH. GIANCARLO MANCUSO HOPE. This poster is a symbolic expression of Hope. The color yellow is known to be the colour of hope, and happiness.

All the images illustrated are used to express hope, peace, love, and the fight against COVID See more from Giancarlo here. A Greater risk of everything in life is what our Medical People are willing to sacrifice fighting this life threatening pandemic. Most countries are not prepared and it comes with a prize.

My art speaks everything lacking on our Health Care System. We may get through this soon but we need to provide them the liberty and support they need.

To our Front liners we salute and pray for the strength you put into despite the lack of measures of our Government. EMILY PERELMAN SUPPORT EACH OTHER. Digital illustration representing themes of support, coming together, and shining a light in a time of darkness, by Emily Lynn Perelman.