FEEL GOOD EVERY DAY

What small changes can transform how you feel? Here, the Red team and wellbeing experts share their habits for good mind maintenance

Small changes to transform how you feel

GET WET AND WILD

Sarah Tomczak, editor

Swimming in the sea on any sunny morning has been a game-changer for me: being up early to enjoy the day, a whole hour alone and the feeling of being small in a big sea (which makes my worries seem less significant). Not to mention all the benefits of swimming: the exhilaration of the cold water, the improved circulation and increased metabolism, the immunity boost and that hit of endorphins.

FOCUS ON THE RIDE

Anna Bonet, features writer

To me, there’s nothing more freeing than a bike ride – I can feel my worries whizzing away with the wind in my hair. It’s taught me how to be mindful; something I was never very good at. It’s calming to focus on the simple act of balancing the bike and gently peddling. And the exercise itself helps me sleep better, too – always a plus.

FREE YOURSELF FROM SOCIAL MEDIA

Poorna Bell, author and journalist

I turn off Whatsapp after 9pm. I’ve noticed that if people send me messages at night, I feel obliged to reply, and that leads me to a vortex of doom where I then check several other apps. Being on my phone late in the evening negatively impacts on my sleep, and good sleep is such a massive part of how I maintain my mental wellbeing.

WRITE DOWN YOUR TRUTHS

Armelle Ferguson, Red’s eco-influencer

Journalling works for me. When writing, I connect with myself on an honest and intimate level. It’s my tool of choice and allows me to empty my mind, rationalise most of my worries, and identify stress factors so I can better stay away from them.

BOX CLEVER

Anna Samuels, founder of Boxx

My biggest challenge is switching off, but when I box, I find I can’t think of anything else. I focus only on the combinations I am throwing, not the overwhelming number of things on my to-do list or any other worries I may have. It forces me to live in the moment.

BAKE SOME BREAD

Pauline Beaumont, counsellor and author of Bread Therapy

Baking bread is calming and grounding, but also provides me with powerful life lessons. Over-proved or under-baked, loaves can turn out badly, but this reminds me imperfection is normal, and it’s a good prompt for self-compassion. Turning flour, water and salt into bread is also a reminder that we are all capable of transformation.

SET A WORRY CURFEW

Dr Sarah Vohra, author of The Mind Medic

If I experience worry during the day, I ask myself, ‘Is this a problem I can solve?’ If so, then I try to solve it. If it is a worry that might not happen, I jot it down and come back to it in my ‘worry curfew’ – a time when I let myself focus on worries. This avoids me getting caught up in cycles of worry that take up energy.

SWITCH OFF YOUR STRESS RESPONSE

Dr Zoe Williams, This Morning GP and host of podcast Steths, Drugs & Rock ‘n’ Roll

A breathing technique such as box breathing (a foursecond rotation of breathing in, holding your breath, breathing out, holding your breath), helps maintain my mental health. It can help you switch from ‘fight or flight’, when your sympathetic nervous system is firing, into a more restful state, with your parasympathetic nervous system firing. For more breathing techniques, turn to page 148.