The Mental Health Forum fully endorse use of 'Take 5' Ways to Wellbeing.
Just as we ALL have our physicial health, we ALL have our mental health.
Both can be effected by many things including circumstances, environment, external factors, natural aging, illness, and the level to which we accept personal responsibility for doing all we can to maintain our wellbeing.
Some factors are outside of our control, yet many we actually have a lot of capacity to influence for the better. We can minimise risk facotrs and find ways to build up our existing wellbeing - sceintific evidence and life expereince teach us that the physical and mental are interwined and equally important.
The 'Take 5' approach offers an easy to follow way to consider our wellbeing as a whole, and take daily steps towards our better health, wellbeing and happiness.
Each person will express their Take 5 differently and that's how it should be.
How will you explore and express yours?
You can download this 2-sided A5 flyer in multiple languages - Click Here to access
Within the Mental Health Forum, we have 'Take 5' ambassadors who can answer questions and connect you with resources to understand and apply the message. We can also provide information sessions to groups and organisations.
Contact Elaine to enquire:
email@example.com 078 7626 1033
With video, local information and an easy to use self-assessment tool to help you get started on your personal wellbeing journey.
Click the image below to explore...
Once in, just hit the triangular 'play' button to get started.
No need to log-in unless you want the system to recall details of your interaction with the self-check tool.
If you need help to navigate this online resource, please contact our Take5 ambassador at Mental Health Forum for guidance.
This early version will be reviewed using your feedback.
Be sure to click the bottom right small blue circle once done to let the development team know your thoughts.
All comments and suggestions welcome.
Thanks for helping to shape this resource!
Use the links below to explore
self-care & wellbeing tools suggested by
Mental Health Forum members and clients.
And for the Kids...
Click the image above to access a video that helps describe 'Take 5' for children
So, Where did 'Take 5' come from ?
It was born out of observations in happiness research.
Yes, you read that right... that's a thing...
And happiness research all over the world kept finding that there were key themes when they listened to stories or looked at the biological, medical, psychological evidence in context with social and environment elements.
They realised that all these good parts worked best when in balance with each other, and they began to look for ways to form a simple model.
One such model came from the work of Ncik Marks and his colleagues working on 'The Happy Planet Index' which looked at human wellbeing and environment impact on a global scale.
Click the image below to hear the man himself talking about it.
Take 5 has been adopted in Northern Ireland as a public health message and Southern Health & Social Care Trust encourages its application as a framework for all areas of organisational and personal work on wellbeing.
The message is actually very easy to remember and put into practice and will work across age, culture, environment etc becasue we can each make it our own.
We all have mental health and physical health and we have the same personal capacity and responsibiltiy to be aware of them and act as best we can in our circumstances to strengthen them or to seek help when things are not going so well
If you are interested in learning more about 'Happiness Science' here are another few videos you may like to check out...
Click on the images to watch on YouTube
Other personal wellness resources
Suggestions submtted by Friends, Members & Clients of The Forum
Animal care - Audio books - Achievable projects - Acting as an advocate - Art - Accepting help when needed - Aromatherapy - Have an afternoon nap -
Baking - Breathing techniques - Buying a little treat - Having a Bubble bath - Bingo - Blogging - Play Boardgames - Be a tourist in own town - Bird watching
Connecting with friends - Cycling - Cinema - Crafts - Children - Coffee and chat -Church - CBT - Getting Creative - Cooking - Joining a club - Watch Cartoons -Crosswords - Stroking the cats - Burning Candles - Cloud watching - Do some Colouring in - Singing in a choir - Colouring in (its not just for kids)
Diary keeping - Daily routine - Day trips - DIY - Making a daisy chain - Having a Duvet day - Decluttering - Dog walking - Dressmaking - Dancing - Decorating -
Eat a healthy diet
Eating a favourite meal - Exercising - Establish and maintain personal boundaries
Family - Friends - Food - Fresh air - Flower arranging - Form drawing - Fishing - Faith - Get a facial - Fresh flowers
Gardening - Gym - Gratitude - Giggles and silliness - Walking barefoot on the Grass - Groups and clubs - Guided relaxation - Grooming the dog - Genealogy -
Don't hold on to grudges - Practice gratitude
Hugs - Helping others - Holidays - Getting hair done
Browsing the Internet
Journalling - Making Jam and marmalade - Doing jigsaws
Kids - Creating a keepsake box - Knitting
Live comedy - Listening to the rain - Learning something new -
Live within your means
Mental Health Service User Forum - Mindfulness - Music - Meditation - Massage - Mahjong - Have a Movie marathon or boxset Marathon - Getting a manicure -
Make someone smile each day - Motorcycle run
Trying something new - Getting nails done - Night out with friends - Try some new foods - Accept that its ok to say no - Nurture spiritual/religious life -
Take a night class
Online shopping - Organising and cleaning worktools - Sitting Outside - Watching an open fire burn - Don't over commit -
Write poetry - Pets - Painting - Prayer - Read Poetry - Looking through photographs - Making a Phonecall to a friend or family member - Playing an instrument - Photography - Going on a Picnic - Powerhosing the patio - Paintballing -
Getting a pedicure - Polishing brass - Purge email folders - Play
Running - Relaxation techniques - Reading - Reflexology -
Revisit chiildhood book favourites
Shopping - Singing - Study - Social networking - Swimming - Getting a hot towel Shave - Sea air - Suduko - Support groups - Getting the right amount of sleep - Luxurious hot shower - Get up early and watch the sun rise - Build a snowman - Start a Scrapbook - Have a wardrobe sort out - Spinning class -
Not comparing yourself with others
TV - Tai Chi - Teaching others - Theatre - Try new things - Trail biking -
Take a Training course - Therapy - Healing Tears - Team sports -
Keep to do lists manageable
Unplug the technology for a while
Voluntary work - Keep a vegetable garden
Walking - WRAP - Work role - Washing and waxing the car - Writing -
Woodworking - Write a real handwritten letter to someone special -
Write some 'real' letters
Yoga - Watching funny Youtube videos
ZZzzzzs - Get enough sleep
Religion and spirituality are a matter of personal choice but both can greatly influence people's day to day wellbeing. Various means by which people manage their mental health conditions are referenced here. People anchor their lives in different ways and there should be no judgement of how a person's choice is exercised. Allow your personal belief system to work for you and find ways to integrate it into your personal wellbeing - it could be one of your greatest strengths.
If you are a person of faith and your mental or physical health issues make it difficult to attend your place of worship, then it is worth checking if CDs/DVDs/Internet & Radio broadcasts are available for those who are homebound or have similar challenges. You may consider attending a smaller meeting or one at a different time but if you can in some way maintain a connection to others who share your faith then you will have support and a sense of acceptance and belonging will boost your wellbeing.
If you describe yourself as a spiritual person but not necessarily affiliated with any particular faith, then the same principles apply - whether you physically connect or gain support in other ways, your wellbeing will definitely benefit from nurturing your beliefs and the relationships with others around you who share them.
In all aspects of personal wellbeing, you alone can truly measure and appreciate the influence of different elements and it is perfectly OK to experiment and explore as you search for the things that work best.
You grow and change over time and that's a good thing - embrace it.
Be on the look out for new ways to support your wellbeing and use the Take 5 framework to help you find them as you hold your spirtual beliefs and your values as your personal compass.
It is your choice how you integrate elements into your overall wellbeing.
Our Trust has dedicated "Promoting Wellbeing Teams" who offer information and training that empowers people to better manage their own mental health and overall wellbeing. There are also roles available for people to train in some of these areas of awareness and support, and then to take their skills and knowledge into the community to help others.
Contact your local team to enquire about what is available around Health Promotion
Armagh/Dungannon Promoting Wellbeing Team (028) 37412521
Craigavon/Banbridge Promoting Wellbeing Team (028) 38344973
Newry&Mourne Promoting Wellbeing Team (028) 30834325
The current PWB Training Brochure is downloadable below
If you do notice an inaccuracy or are in any way concerned about the content of items shared through this portal - Please let us know and we will review its inclusion status as soon as possible.