Tools for
Wellbeing
Loads of different tools to help with wellbeing, from journals for sleep and gratitude to exercises and tips around things like dealing with thoughts to a wellbeing plan
Take Stock of Your Habits
Use this sheet to record your daily habits and decide if they are helpful, unhelpful or neutral. It’s good to see where you are now. Then you can decide if you would like to change any of these habits.
Ways to Help Start a New Habit
Starting a new habit can be tricky. Maybe you start out with good intentions but quickly become demotivated. Here are some helpful tips to improve your chances of success.
Ways to Stop an Unwanted Habit
Assertiveness
Expressing our needs is important. When we do this assertively, it improves our confidence and helps us make sure our needs are met. Check out our Do’s and Don’ts when it comes to being assertive, as well as tips for saying ‘No’, and reminding yourself that you have rights.
The Stress Loop
When we’re stressed, we may get stuck in a stress loop, where thoughts, feelings and body sensations make us feel worse and keep amplifying that feeling of stress. Check out this tool to help you break your stress loop.
Chaning Thoughts
Record any unhelpful thoughts, then come up with some more helpful ones. Practise saying the helpful ones in your head, so you are ready to use them the next time you have the unhelpful ones.
Tips for Zoom Anxiety
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Wellness Toolbox
On days when we don?t feel our best we can use things in our wellness toolbox to give us a boost. These are just examples, feel free to
Balancing Act
We all have daily demands that require us to use our resources to cope with them. During stressful times the demands are higher so we need to increase our resources to balance these out. What resources do you have, or can add from the tools, to re-balance your scales?
Gratitude Journal
Keeping a gratitude journal helps us to focus on the positives in our life and has been shown to improve our overall wellbeing. Use this journal to record things that you feel grateful for each day.
Situation Anxiety Worksheet
Do you feel anxious in certain situations? Use this sheet to identify when, rate your anxiety levels, plan what tools to use in the situation, then report how you feel after the event. This way you can find ways to reduce your anxiety and face those stressful situations.
7 Day Sleep Journal
Keeping a sleep journal can be the first step to getting better sleep. Becoming aware of your habits and how you feel can help identify problem areas to deal with.
Space ship of control
What things are under your control? What is in your Spaceship me (under your control) and what is floating around in space (not under your control)?
Unhelpful Thoughts
We all experience unhelpful or negative thoughts. That’s perfectly natural. Here are some ways to help you deal with those thoughts. Which will help you?
Daily Positives
Boost your wellbeing by looking for the positives in every day. What things are you grateful for today? What did you learn? What did you enjoy? How did you help someone?
What I can control
Do you worry about lots of things? If so, it?s good to think about which of these are within your control and which are not. Then try to let go of the ones not in your control and work on the ones that are.
It's all connected!
How we think affects how we feel, what we do and sensations in our bodies. Knowing it?s all connected means if we change things in one area, say our thoughts the others will change too.
My Wellbeing Plan
Why not make a wellbeing plan using some of the tools from this page? Write it down and commit to it!
Positive self talk
Talking positively to yourself can make you feel better and help you to face challenging situations. It?s like being your own coach, encouraging yourself to keep going or that you are doing a great job.
Whats in your tool kit
Check out our tools for wellbeing in our toolbox and then think about making your own toolbox with things that you find useful for times of stress, worry and when feeling low.
Who can I talk to?
Who can you talk to when you feel stressed, worried, anxious or down? Make Yourself a list of people, friends, family, tutors etc who you can call, text, talk to when you need to.
Who can give me a hand?
Which people, places or things help you when you are feeling stressed? Make yourself a go to list for challenging times.
Enjoyable Activities List
Use this list to help you think of things that you enjoy or used to enjoy. Then challenge yourself to do one of these activities this week.
5 Ways to Wellbeing Planning Sheet
Use this sheet to record what you are going to do and when for each of the 5 areas.
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It's okay to not feel okay
It’s natural to feel down, sad, anxious, or worried sometimes. It?s perfectly okay to have ?off? days when you’re not yourself. Try using some of the tools to help or just accept it?s an off day and take care of yourself.
Boat of Control
What is on your boat? You are in control of your boat and other people are in control of theirs! The sea is out of everyone’s control. Focus on what is in your control, things you can change, and let go of those you can?t.
Resources
Contact
Valleys Steps Ltd
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Navigation Park
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