Skip main navigation
We use cookies to give you a better experience, if that’s ok you can close this message and carry on browsing. For more info read our cookies policy.
We use cookies to give you a better experience. Carry on browsing if you're happy with this, or read our cookies policy for more information.

Skip to 0 minutes and 6 secondsSo the first piece of advice is to keep active. This builds on the physical health issue, so to do something each day that's just physical activity. It could be going to the gym or doing a bike ride or going swimming, but it could be something as simple as going for a walk, taking the dog for a walk. When people are physically active they tend to have better mental health. The second piece of advice sounds a little bit prosaic again but is very important, which is to maintain our relationships. Relationships aren't just given to us. There's work that we can do to maintain them.

Skip to 0 minutes and 41 secondsSo you could phone your mother, write a letter, write a postcard, drop somebody an email, even connect using social media. There are things that we can do every day to maintain our connectivity with other people, to maintain our relationships. The third thing that we should do is keep our brains active. Learn. So we could sign up to a university degree or do a MOOC or we could go to a public library. We could buy a newspaper and read it. We could read a book. We could do a crossword. Things that keep the brain active and engaged are good for our mental health.

Skip to 1 minute and 19 secondsThe fourth thing which we could do, which sounds a little bit moralistic, is give. People who give, especially their time-- money is less important-- but people who give their time and their energy to charitable or community organisations tend to have better mental health than those who don't. So the fourth thing that you could do is give something of your time to other people. When people get involved in charitable activity it benefits them and their mental health as well as the people that they are helping out. And the fifth thing is to be open minded, to be mindful. There's a growing body of evidence that an approach called mindfulness is good for our mental health.

Skip to 2 minutes and 0 secondsAnd that means that every day we can make sure, we can bear in mind, to be aware of the things that we're looking at, the things that we're smelling, the things that we're seeing, our own thoughts, and the functioning of our own bodies, to be aware of and to be engaged with the world rather than just simply passively moving through it. And those five ways to wellbeing have all been proven to be important contributors to our mental health. So it's keep active, keep your brain active, give, connect, and stay open minded.

The Kinderman Method and five ways to well-being

When I published the research paper that we discussed last week, several people asked if there were practical steps that they could take to improve their own emotional health and well-being. Academics often avoid giving advice (I guess they are nervous about making mistakes), but I think there are some things (well supported by research) that could help.

In this brief video, I introduce some key messages, many of which are taken from the ‘five ways to well-being’ collated by the new economics foundation in a report for the UK Government. I added some basic advice on physical health and an introduction to CBT - cognitive behavioural therapy.


A recent UK Government report into well-being commissioned a team at the new economics foundation to find evidence for things individuals could do themselves to achieve greater well-being. They concluded that we would be well-advised to follow a well-being equivalent of the ‘five fruit and vegetables a day’ rule.

This report forms a large part of what I have (in a tongue-in-cheek way) called the ‘Kinderman Method’ … and the full report is available to download.


Below, I have included a few links to slightly different versions of the same material. There’s a short extract from my recent book, and I have also included a document entitled ‘The Kinderman Method’. There’s also a link to the University of Liverpool website, which hosts a version of the same material.


Remember

There is good research evidence for these pieces of advice. But there are many different perspectives on mental health issues. So you do need to consider this advice carefully.


Share this video:

This video is from the free online course:

Psychology and Mental Health: Beyond Nature and Nurture

University of Liverpool

Get a taste of this course

Find out what this course is like by previewing some of the course steps before you join:

  • What makes us tick?
    What makes us tick?
    video

    Peter Kinderman introduces us to the nature vs nurture course and discusses what makes us tick

  • What does the brain actually do?
    What does the brain actually do?
    video

    In the videos and papers this week, we explore the role of biological factors in the development of mental health problems.

  • Life events and mental health
    Life events and mental health
    video

    Peter Kinderman discusses the role of life events and environmental factors in the development of mental health problems.

  • Doing things differently (perhaps...)
    Doing things differently (perhaps...)
    video

    This video introduces why Peter Kinderman suggests psychological science offers robust scientific models of mental health problems and well-being.

Contact FutureLearn for Support