According to HNS, Wellbeing is about feeling good and functioning well and comprises an individual’s experience of their life; and a comparison of life circumstances with social norms and values. Wellbeing is commonly viewed as having seven dimensions: mental, physical, social, financial, spiritual, environmental, and vocational. These dimensions are interdependent and influence each other. In the last few years I see a growing trend of putting well-constructed wellbeing messages printed on household items like mugs, pillows,desktop toys and notebooks, t-shirts and hoodies. People naturally like positive messages, and enjoy being reminded what’s important in life, how you “should” think, feel and act. Though life is cruel, and sometimes we are lightyears away from the dream state of mind, or even completing some initial tasks we planned for the day…. 

I began wondering: What are other “instant happy” tools—to help people swiftly bounce back to a happier frame of mind? So I started my wellbeing project.

Improving personal Health and wellbeing require investment: to boost your mental and emotional wellbeing, physical wellbeing, healthy lifestyle takes effort from the individual.

I collected all the tools and practices that help you feel more connected, more healthy, happy and enlightened. Note that the postings on this blog are my own and some of the practices suggested are not recommended to everybody – read through my wellbiing tip list and select the ones you like! So let’s collect the best tips for your wellbeing framework you can start even today!

Here are my top 50+1 wellbeing power practices:

1. Do a shower power meditation.

Take a shower and multitask washing away your stress and anxiety. Concentrate on the feel of the water upon your skin. Envision the power of the shower washing away your negative thoughts. Whoosh! Envision fear, regret, and anger soaping off you and swirling down the drain.

2. Cold water

Another version of using fresh (but this time cold)  water. Exposing one’s body to cold temperatures will make you feel reborn. In recent years, cold body therapy has gained serious popularity, because it is linked to numerous health benefits. Some people, including professional athletes, bodybuilders, and celebrities even swear by whole body cryotherapy. This kind of therapy is characterised by standing in a sealed container for a short amount of time, while extremely cold air is circulated around the body. As whole body cryotherapy is relatively expensive and not widely available, your home showere will provide an affordable alternative. You can practice the method from within the comforts of your home, by taking a cold shower, so you can already start reaping the benefits of cold body therapy today! Start with warm and gradually switch to colder temperature. Try multiple times, so your body can get used to it.

3. Get lit

Studies show that sitting in dark rooms can lead to darker thoughts and that, alternatively, spending time in bright light (from being outside in the sun or inside in very well-lit rooms) can create happier brain chemistry. With this in mind, the Princeton Theological Seminary recommends something called “happy light bulbs,” which are either 60- or 100-watt daylight bulbs. Consider using warm-light led bulbs to save on electricity costs.

4. Stare at something yellow

Put on a yellow shirt. Buy some yellow flowers. “Yellow can lift your spirits and self-esteem,” says colour psychologist and wellbeing expert Angela Wright.

5. Walk on something green

Being surrounded by nature is good for human nature. Go take a hike—or go for a stroll in the park. Even your little backyard will do after lunch-break. Try the stairs instead of the elevator, take short walks around your office or ride a bike instead of driving. Vigorous exercise is essential but moving throughout the day will keep you energized, as well as benefit your mind and body.Tracking your steps will help you see how much you’ve actually moved throughout the day and may even encourage you to challenge yourself to reach a certain amount of steps every day.

6. Listen to the birds

If you are an early bird yourself, you can also start your morning routine staring from your window or terrace at the birds’s life. Especially in the morning birds are pretty active and listening to them will make you feel calm and relaxed. Lucky folks living near a forest are definitely tested and approved.

7. Say, “OHM” 

Give yourself the gift of five minutes of quiet time, sitting in a comfortable position, humming “ohm.” Studies show the sound of “ohm” vibrating in your throat relaxes your body—even warming up the skin a bit.

8. Organize your home or office

and clean up messy thoughts in the process. It’s a funny thing how the less clutter you have all around you, the calmer your mind becomes. Tidy desk = tidy mind = focused and productive work and better wellbeing.

9. Give yourself a helpful hand

with some hand reflexology. Massage the chakra points on your palms—right at the base of each thumb. They match up with your adrenal glands, which need a little loving attention when you’re stressed or depressed. Hold one hand in the other; then, use the pad of your thumb to gently but firmly massage this zone.

10. Write a list of gratitude for the previous day

Allocate time in the evening to reflect on what went well that day. Gratitude is often the antidote to depression. And that’s a researched fact. A study done by the University of California showed that when people took time each day to think about five things that made them happy, they increased their overall joy and improved some health issues as well. Think up something  or someone you’re grateful about and write it down. Apparently, I can provide you a template you can use for your daily gratitude tracker.

11. Sniff your way to a happier mood

Studies from the University of Miami School of Medicine report that lavender is a major olfactory happiness tool—shown to improve mood, soothe anxiety, and even help to reduce some physical pains. If you don’t have lavender around your home, grab a bottle of Vanilla Extract from your kitchen cabinet. This yummy scent is also considered a powerful aromatherapy happiness booster. I recommend to have some fresh coffee beans in a pot to smell, that can decrease my craving for drinking too much coffee too. I also keep a small piece of ambergris in my drawer, just to smell sometimes, as a part of by wellbeing routine.

12. Light a candle or use vaporised scents

 “Scents can have positive effects on mood, stress reduction, sleep enhancement, self-confidence, and physical and cognitive performance,” says Theresa Molnar, executive director of the Sense of Smell Institute, the research and educational arm of the perfume industry’s Fragrance Foundation. Fragrances inhaled go to the brain where the neurological effect can alter mood. They trigger areas in the brain that relate to emotions. Selecting candles, based on their scent or fragrance, can be a great way to improve your mood, reduce anxiety, and even combat fatigue or loneliness. If you feel stress, multiple scents might work for you: bergamot, cedarwood, citrus oils, sage, geranium, lavender, rose, sandalwood, ylang ylang and so on. 

13.Have some punch

Punch a pillow. Punch a teddy bear or any fluffy toy you have around or some dough. Get the anger out of your system through energetic action. (yes, it takes less effort to dress up for jogging or for the gym, still…)

14. Pet your dog or cat

 Lots of studies repeatedly show how pets are a powerful, furry form of stress relief. They lower blood pressure and reduce harmful stress hormones like cortisol. Plus, hugging and playing with pets has been shown to increase happiness-inducing oxytocin. One Grimshaw study specifically showed that patients who spent a short amount of time with a dog right before undergoing an operation experienced a 37 percent reduction in their anxiety levels.

15. Go fish for wellbeing

A Duncan study showed that watching a fish tank for 30 minutes lowered blood pressure significantly. A screensaver might also do. Just see the fish swimming around and clear your mind for a while.

16. See your problems from a headstand position

Many yoga passionistas recommend doing headstands to release stress. MRI studies even back up a headstand’s mood-boosting benefit—showing how regular headstands literally improve brain function.

17. Get doodle happy

Grab some magic markers and doodle lots of heart icons. Big heart doodles. Small heart doodles. Give some of the heart doodles smiley faces. The silliness of this doodling action, combined with the repeated visual stimuli of seeing icons representing love, will cheer you up. Extra feel-good bonus: Doodle your heart icons on a plain white card and mail it to a friend or loved one with a note expressing your adoration of them.

18. Wellbeing for your eyes only

Eyes become easily strained when you’re constantly focused on your computer screen. Reduce the risk of tired eyes by looking away from your computer for at least 20 seconds in 20-minute intervals. 

19. Read your way to a happier You

Read through something light and funny, or read again your favourite books, or a new book you like. 

20. Connect with others

Connecting with others helps you to have a greater sense of belonging and reduce stress and loneliness.

21. Talk somebody you trust and share your feelings

Opening up to a friend or family member can help you to feel listened to and supported. Sometimes just acknowledging your feeling by saying them out loud will help you. Sharing is caring – moreover is useful for your Mental Health, too.

22.Volunteer

 Using your time to help others can give you a sense of purpose, help you meet people and boost your self-esteem and wellbeing. Don’t wait for another crisis, war or natural disaster, there are always causes that need your help. Search for local volunteering opportunities, and investigate where you could make yourself useful the best way. It doesn’t have to be a formal volunteering event either. A small and random act of kindness or even a genuine compliment can make you feel as good as the person you’re giving it to.

23. Drink water regularly

Drinking enough water is important for your mental and physical health. Create a habit in the morning to start the morning with a big gulp / glass of fresh water. Avoid dehydration during the day, especially on hot days. Drinking water also reduce hungeread the wa, so you can avoid extra calories.

24. Think about your diet

I know, I know! There is lots of advice out there about how eating or avoiding certain foods can affect your mental health. Not all of this is supported by strong evidence. But we do know that eating regular meals and a healthy, balanced diet can help your mood and energy levels. I think a balanced diet should not mean you totally avoid eating your favourites and only eat “healthy” food you actually will hate after the first week. Size of portions are very important, be strict with yourself but allow a cheat day every now and then.

25. Avoid drugs and alcohol

You might feel like using drugs or alcohol to cope with any difficult feelings. But in the long run they can make you feel worse and do not contribute to your overall wellbeing. It’s a complex topic for many people, so I avoid preaching here any longer. 

26. Quit smoking for your better wellbeing

If you keep drinking and smoking, no matter how much you spend on your health and how hard you try, your efforts are going to be wasted. If you smoke, reach out for help and quit smoking to ensure you lead a healthy life. Try the tips of Mayo Clinic to reduce your creving for cigarettes.

27.Build a physical wellbeing activity

into your daily routine, if possible. It doesn’t have to be anything big, like running a marathon. If you aren’t used to being active, start off small and try to find something you enjoy. It could be just daily exercise, walking or indoor /outdoor activities like riding your bike. Just track yourself and stick to your new healthy habit of making a move on a regular basis. I go for a walk at lunchtime during the working week. It gives me time to clear my head from the morning which helps prepare me for the afternoon. Stick to your new daily routine, your 20-30 min a day.

28. Get your jumping rope!

Jumping rope is a quick, affordable, and effective workout. It can increase your cardiorespiratory fitness, build stronger bones and muscles, and improve your balance and coordination. It also burns an impressive amount of calories in a short period of time (almost like running)  which can help you achieve the calorie deficit you need to lose weight. If you’re looking to mix things up and get in a good workout, all you need is a rope and to start jumping, till you start sweating. 

29. Establish a sleeping routine

Get your daily dose of good sleep, establish a routine around bed time – around the same time every day if possible.  Poor sleep leads to worrying. Worrying leads to poor sleep. Worrying about sleep is like your mind trying to fight itself. That’s a horrible place to be.A regular sleeping pattern will help you to feel recharged and productive. If you ever had issue with getting up early, think about your personally required sleeping time and go to sleep early. Try drinking hot drinks (tea, cocoa), but avoid caffeine. Tomorrow is another day.

30. Restrict screen time

Give yourself some tech-free time before sleep, and avoid bright screens that can affect your sleep. Blue light from your smartphone affects the production of melatonin, the hormone that regulates your sleep/wake cycle. Reading, texting, posting, etc. keep your mind active when it should be winding down instead. There are multiple apps reminding you to switch off your mobile for IOS or Android. 

31. Do a relaxing activity

like having a hot bath, or try a relaxation exercise before you go to sleep. (see tip number 33 below for instance). It may also help to avoid having caffeine or too much food before your bedtime, as this can keep you awake.

32. Reframe unhelpful thoughts

The way we think, feel and behave are linked. Sometimes we develop patterns of thoughts or behaviours that are unhelpful so recognising them, and taking steps to think about things differently, can improve your mental health and wellbeing. Reframing thoughts is when you actively notice unhelpful thoughts in your mind and reframe them into more useful thoughts. There are some common patterns in people’s thoughts which can lead to practical and emotional problems in everyday life. These are sometimes known as ‘thought distortions’. For example, you might have a rule that “I always put the needs of others above my own self-care”, which can lead to burnout. It can be helpful to learn about common unhelpful thought patterns and how to reframe them.

33. A flowing river meditation for letting go of worries

Start in a comfortable seated or lying down position, closing your eyes and settling into your breath. Notice the gentle inward and outward flow of your breath as it enters and leaves your body.  Now imagine that you can see a river in front of you…slowly walk towards the river until you’re standing on the river bank, at the river’s edge. Stop here and take a moment to look around. What does the landscape around the river look like? Is the river surrounded by lush green forests or warm sandy river banks with palm trees swaying along its length? Now, look at the river itself. How wide is the river? Is it a narrow winding river?  Is it clear, blue or green? How fast is the water flowing downstream? Are there any rocks breaking up the river’s flow? What sounds can you hear around you? Maybe you can even smell the fresh scents of nature all around you?

Now walk down to the river’s edge and dip your toes in. How warm or cold is the water? Allow yourself to feel the flow of water as it streams past your toes…ankles…lower legs.

Now leave the water and come and find a seat next to the river’s edge. As you look down to the ground you see a leaf there. Pick the leaf up.

Try to bring something to mind which may be causing you stress or worry at the moment…Now when you’re ready place this worry onto the leaf…come to the river’s edge…and then place your leaf on the water, setting your worry off downstream. Watch it drift off into the horizon.

For the next few moments whenever a thought, sensation or worry enters your head, that’s fine! Allow it to enter, but instead of getting wrapped up in it, simply find a leaf to place it on and then set it off downstream; returning to observing the gentle inward and outward flow of your breath, like the flowing river in front of you…

When you’re ready, slowly get up from the bank’s edge and begin to walk away from the river. Take one last look over your shoulder at the river, before beginning to walk back to your physical body… getting ready to leave your meditation and continue with your day – or get your well-deserved sleep. 

34. Home cooking

 Real food is whole, single-ingredient foods that are unprocessed and free of additives. Incorporating these foods into your day can help improve your health, manage your weight and give you energy. If you have some free time on the weekend try baking your own bread, that can last for a whole week. You’ll see the difference: the nutrition and the taste! Also playing with the dough is always fun! You you use your regular mixing bowl and your oven, only your need to invest is your time. Great results are guaranteed,

35. Gardening for fresh vegetables

A simple hack for healthy eating (and portion control) is to make half your plate veggies at each meal. The veggies pack in essential vitamins, minerals and other phytonutrients important for health and longevity. They’re rich in fiber, they help to aid digestion and keep you feeling full longer. If you can create a small garden at home  (even on your terrace or in your window), with some work and care you’ll have your healthy veggies on your plate very soon. Pure happiness. Home-grown vegetables are free from toxins, fresh, inexpensive, and organic  – and literally tastier ! Just watch them grow, provide good soil, enough sunshine and water! If you have a garden, cutting grass might be also relaxing (think about Forrest Gump )

36. Write a letter to future you

When you’re feeling good, think about what you would want to tell your future self if things get harder and you find you need more support. Reminding yourself of what’s keeping you feeling positive right now can help you through those more difficult times in the future. Read this letter whenever feeling down.

37. Do something for Yourself

From enjoying your favourite hobby, learning something new or simply taking time to relax, it’s important to do things that make you happy, like trying a new hobby or learning a new skill. Setting goals and learning new skills can be a great way to meet people, build your self-esteem and feel a sense of achievement. Everybody deserves a cheat day sometimes!

38. Breathe Deep

Just try  box breathing. Take in a nice slow breath. Start from your belly; expand through your ribs, chest, and lungs as you count to four. Keep it in for another 4 second. Breathe out just as slowly. 4 seconds pause. Repeat. 

39. Find Wellbeing Support

 If you or someone you know is struggling, find support. This might be a friend or a family member. Or it could be reaching out to a counsellor, a primary care doctor, or a mental health professional, a coach or a therapist. If the person you find isn’t giving you the kind of support you need, look for another support option that is better for you and your needs. Likewise, be supportive, if a friend, family member, or someone you know is feeling down, ask yourself if there is something you can do to be nice or supportive.

40. Take it easy on yourself

 When you are feeling down, it is easy to be hard on yourself. While you might not be of the mind to congratulate or compliment yourself, try being compassionate. And here is a little bonus hint: If you really are struggling to be nice to yourself, do something nice for someone else. Then, compliment yourself on doing it! Be kind and respectful to yourself, and find time for activities you enjoy. Avoid constantly criticising yourself, and remember, you are valuable.

41. Start your day with a cup of co­ffee

Coff­ee consumption is linked to lower rates of depression. If you can’t drink coff­ee because of the caff­eine, try another good-for-you drink like green tea.I’m a heavy coffee addict. A new study suggests that drinking at least two cups of coffee daily could decrease risk of death due to cancer, cardiovascular disease, and diabetes.In a meta-analysis published in European Journal of Epidemiology, researchers looked at over 3 million people from 40 previous studies and found that those who drank two or more cups of coffee daily had decreased risks of death. Based on the global success of coffee in the last centuries, I’m a supporter of coffee consumption. The smell and taste of the fresh coffee is true happiness!

42. A piece of heaven – dark chocolate

Boost brain power by treating yourself to a small piece of dark chocolate every few days. The flavonoids, caffeine, and theobromine in chocolate are thought to work together to improve alertness and mental skills. Remember, not a whole pack, just a small piece

43. Color it

Feeling anxious?  Take a trip down memory lane and do some colouring for about 20 minutes to help you clear your mind. Pick a design that’s geometric and a little complicated for the best effect. Check out hundreds of free printable colouring pages here.

44. Time for a healthy laugh

One of the simplest ways to boost your mental health is by smiling. It can help you de-stress and calm down; it can even help lower your heart rate. Make a call or hang out with a funny friend, watch a comedy. Laughter helps reduce anxiety, and on the long term improve your immune system, relieve pain and increase your personal satisfaction.

45. Go off the grid

Leave your smart phone at home for a day and disconnect from constant emails, alerts, and other interruptions. Adventurers can test the flight mode, too. Spend time doing something fun with someone face-to-face. You will not miss anything, trust me.

46. Play your favourite music

 While the health benefits of music have long been known to positively affect one’s emotions, a multitude of new studies have confirmed that music as medicine is not as far-fetched as we may think. Daniel J. Levitin, PhD, a psychologist conducted an analysis of 400 studies regarding the health benefits of music. The results of Levitin’s analysis provided some unique insight into the medicinal effects music has on numerous health ailments and diseases.  The results of Levitin’s analysis show the health benefits of music in several key areas, including: boosting the immune system, warding off anxiety and reducing chronic pain. Put the volume on!

47. Dance around while you do your housework

 Make one more step further: start dancing to your favourite music! Not only will you get chores done, but dancing reduces levels of cortisol (the stress hormone), and increases endorphins (the body’s “feel-good” chemicals). 

48. Practice forgiveness

Even if it’s just forgiving that person who cut you off during your commute. People who forgive have better mental health and report being more satisfied with their lives. Never hold a grudge, your wellbeing might be more important. Be the generous one, forgive and forget. Let it all out…on paper. Has something been bothering you? Writing about upsetting experiences can reduce symptoms of depression. Write down your feelings in a letter – then tear it apart or burn it. You’ll feel much better. 

49. Learn to say no

Whether it is at work, at home, or with friends, learn to say no to avoid overload and burnout. Prioritise what’s important and be firm in declining additional things that could cause your mental health to tip into the negative side. Assertivity is a skill you need to practice on the long run, but there are a plenty of resources to learn how to set your boundaries.

50. Think healthy on financial habits

Fears about paying debts, bills and essentials such as food and electricity can be very stressful. If we feel responsible for sending money back home or are the only earner in our household, we may feel burdened and isolated. Feelings like this can make it harder to cope with everything, including the money problems themselves. There are things we can do to help prevent financial problems causing issues with our mental health. The truth is, we’re never alone with money problems. Money is the most common and serious sources of stress for many people. Even if our finances are impossible to change, sharing our fears with another person who’s not involved and who you trust is likely to help us feel less alone and overwhelmed. Financial stability is part of your wellbeing.

If we are struggling with managing your finances, including your debt, it can be helpful to talk about it with an expert at a charity that offers free money advice. They are very experienced with what can go wrong with people’s finances and what may help.

It can be really helpful to ask for help before any debt becomes unmanageable. But getting help will benefit everyone.

Talking with one of these free, expert advisers could also lead to you finding out about new possibilities, such as benefits you’re entitled to, your legal rights, ways to reduce the size of your debt repayments and other ways to save money. 

+1. Be curious and open-minden to new experiences. Break up the monotony.

We can all get stuck in familiar ways, like how we spend our time and what we think about ourselves and the world. This can be self-fulfilling, with our expectations influencing what actually happens, for good or bad. For example, we might say to ourselves: “Things never get better” or “I’m useless” as a response to what others have said to us.

It can help to notice these thoughts and try out new ones, such as “I can change things for the better” and “there is so much I can do”.

Life can feel more interesting, lively and rewarding when we are open to trying new experiences and experimenting with how we do things.

It could be as simple as what we have for breakfast or the route we walk with the dog. It could also need some planning, like an adventure holiday. We might find a new place that it turns out we love, discover a talent we didn’t know we had or meet someone new and important.

Although our routines make us more efficient and enhance our feelings of security and safety, a little change of pace can perk up a tedious schedule. Alter your jogging route, plan a road-trip, take a walk in a different park, hang some new pictures.

 “Anyone who has never made a mistake has never tried anything new.” -Albert Einstein.

Try something outside of your comfort zone to make room for adventure and excitement in your life.

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