The Big Five

The team at Mindspot have found through their research that there are five key actions that you can do that helps lead to better mental health. Moreover, they found there is a tipping point – people who do the Big Five activities at least 3-4 times each week are more likely to have good mental health, but people who don’t do them that often are likely to have poorer mental health, including symptoms of depression and anxiety.

1.      Meaningful activities: These are activities that provide a sense of accomplishment, satisfaction or joy. It can be as simple as listening to a favourite song or watching a good show, and they are activities that are fun and engaging. Some suggested activities include reading a book; going for a walk, run or other exercise; listening to some music or a podcast; doing some gardening; watching a show; or cooking an enjoyable meal.

2.     Healthy thinking: This means having realistic thoughts about yourself, the world, and the future. It is also important to keep perspective and treating yourself with respect, especially when things get more difficult. Some suggested activities include having a realistic perspective on things; being kind to yourself; challenging negative thoughts; allowing and accepting results that are less than perfect; and not dwelling on the worst-case scenario.

3.     Goals and plans: Goals and plans give us something to look forward to or to strive for and they help with motivation and energy. They also stop us from dwelling on past problems. Set simple and achievable goals for each week, and check-in on them regularly. Also spend some time planning some longer-term goals, such as a trip or holiday.

4.     Healthy routines: Good sleep, healthy eating and regular exercise are all important routines for good mental health, and help to set us up for the day ahead. Make sure that you set a regular sleep and wake time and spend some time outside each day. Drink lots of water to stay hydrated, reduce sugar and processed food consumption. Make your you take regular breaks during the day and try to maintain appropriate work and personal boundaries.

5.     Social connections: Regular social interactions with our friends and family help with a sense of belonging and validation. Take some time to call or text someone you miss and spend time with someone you care about. It could be as simple as catching up for a coffee or going to a show.

Download the Big Five journal and track your activities over five weeks to see how much of a difference these little daily activities can make to your overall mental health and wellbeing.