10-14 Make Connections

10 Book In For A Treatment

Not only will it work through those office aches, but a 15-minute back massage is enough to release the ‘bonding’ or ‘cuddle’ hormone, oxytocin, according to a study of 95 people by the University of California San Diego Medical Center.

11 Get Your Game On

Behaviour coach Mari Verano recommends collaborative games rather than competitive ones to build communication skills and camaraderie. Try the board game Pandemic Legacy: Season 1 – if the theme isn’t too close to home.

12 Diversify Your Listening Habits

‘Listening to the voices of people from other backgrounds provides [you] with an important opportunity to better understand their experience,’ says psychotherapist Babita Spinelli. That elicits greater empathy, which helps you move to a more shared experience, understanding others and yourself in a new way. If you’re in the habit of listening to the same five podcasts, try mixing things up by downloading a few that wouldn’t normally make it into your regular rotation; stories from people of other races, genders or simply those with life experiences very different from your own can be eye-opening.

13 Give A Little (Or A Lot)

It’s well-documented that doing good things for others can make you feel good yourself. ‘It can alleviate anxiety, depression and pain,’ says Dr Leela Magavi of Community Psychiatry in California. Here are a few ways to make a difference – that won’t cost you a thing:

Take a day off.

Some companies offer a discretionary extra day of annual leave for employees who want to work for charitable causes. If yours does, take advantage. If it doesn’t, propose it.

Next, visit doit.life/grow.

It’s an online database of volunteering opportunities, which you can search by interest or location. Ncvo. org.uk/ncvo-volunteering can help you find your nearest Volunteer Centre.

Or use easyfundraising. org.uk, which donates to a charity of your choice in return for using its links while you shop online. Smile.amazon.co.uk works similarly. They’re both free of charge, too.

14 Discover What Makes Wellbeing Work

Log in to online-learning treasure trove Coursera for the Science of Well-Being class, offered by Yale. Taught by psychologist Professor Laurie Santos, it’s the most popular class in the university’s 300-year history. One highlight: identifying and building on your character strengths via a test at viacharacter.org. It ranks all 24 strengths, and Santos recommends looking at your top 10 and choosing one, such as kindness or curiosity. Each day for the following week, try to use this strength in a new way.