The Well-being Zine
Welcome to The Well-being Zine, a small book with the power to open many doors. Taking charge of your mental health can be a daunting task and finding the right information for you can feel overwhelming. To get you started we have collected some practical information to guide your first steps. Remember everyone’s mental health journey is different. So let's start yours...
Welcome to The Well-being Zine, a small book with the power to open many doors.
Taking charge of your mental health can be a daunting task and finding the right information for you can feel overwhelming.
To get you started we have collected some practical information to guide your first steps.
Remember everyone’s mental health journey is different.
So let's start yours...
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What is this?
Soundtrack your mind
Social media &Tech
When I feel down I…
What is this?
Welcome to The Well-being Zine, a
small book with the power to open
Taking charge of your mental health
can be a daunting task and finding the
right information for you can feel
To get you started we have collected
some practical information to guide
your first steps.
Remember everyone’s mental health
journey is different.
The Well-Being Zine is a great resource that we're
proud of, but for immediate and urgent support, better
options are available.
(more information about all of these options is available inside)
So let's start yours...
Mersey Care NHS Foundation Trust: Call them on 0800 145 6570
Childline: Call them on 0800 1111
Samaritans: Call them on 116123 or email firstname.lastname@example.org
Mind: Visit them at: www.mind.org.uk
Shout: Text them on 85258
Mindfulness is the act of being present in your body
and your mind. A solid connection to yourself and the
present moment allows you to act in your own best
interest and get the most out of every moment.
To get started, try these activities
Write It Down
When we spend our days in
busy environments we lose
the time to check in with
ourselves. Taking time out at
the end of a day to write
down our thoughts
we're grateful for
can put everything
Focus On Your Breathing
The most basic way to do
mindful breathing is simply
to focus your attention on
your breath, the inhale and
exhale. You can do this
while standing, but ideally,
you’ll be sitting or even lying
in a comfortable position.
Your eyes may be open or
but you may find
it easier to
focus if you close
(Taken from Mindful.org)
Move Your Body
Moving your body in a way that
feels fun and considerate
strengthens your connection to
it. When you're connected to
your body and moving it
mindfully you can reduce
anxiety, depression, and
negative mood and improve
self-esteem and cognitive
Do Something You
Often we don't spend a
lot of time doing the
things we enjoy because
we're worried about
being productive. But just
like we need to feed our
stomachs we need to
feed our minds. Is there
something you enjoy
doing? Take some time
to do it., if not spend
some time trying new
Setting aside time to disengage from your daily obligations is a powerful tool for
your well-being and allows you to indulge in activities you enjoy.
Hobbies can be creative, academic, physical or simply relaxing. Dedicate your
time and energy to something that brings you joy and ignites your passions.
Need inspiration? We’ve got you covered!
Make playlists for every mood or moment.
Start a Podcast.
Anchor is a great, free app for making podcasts.
You can also record in your voice notes app and
edit using free software like Audacity.
Puzzles! Take your time and direct your attention.
There is an endless amount of puzzles available
on the internet.
Write anything, like stories, blogs, sketches,
jokes, poetry, speeches, journals etc.
Learn a foreign language
Duolingo is a free language learning app/website
Volunteer your time.
Strengthen your relationship with your
community and local organisations.
Geocaching. Real-life treasure hunting!
Using GPS devices you can find hidden caches
and explore outdoors spaces.
Juggling. All you need are some balled up socks!
There are tons of videos on YouTube and it's a
great way to focus the mind
We've all been told that we need to get 8-10 hours of
sleep a night, but why? Sleep is our body's chance to
get things in order.
There are five stages of sleep. Stages 1,2,3,4 and REM.
Sleep stages 3 and 4 comprise deep sleep. While each
stage is important, deep sleep is the most essential of
all for feeling rested and staying healthy.
8-10 hours of sleep gives you enough time to achieve
a healthy amount of deep sleep. This means our
bodies have the time it needs to repair, balance and
energise and our brains can detoxify, turn experiences
into long-term memories, and process new
information and emotions.
We sound and so should you! It’s is a great
medium for relaxation and mindfulness and can
help you relax and unwind!
Pull out your phone and
scan to discover our picks!
When I’m feeling
Speaking exclusively to The Well-Being Zine, some
lovely people share what they do to help their wellbeing.
Josie Peaches, Online Creator
The best advice I can give for when you’re having
a down day is to not fight the feeling. Don’t try and
shy away from it, or try and distract yourself. Sit
with the feeling and honour it. When I feel burnt
out / like I’m losing control of things (usually when I
have too much on my plate!!) I try to press pause
on as many areas of my life as I can. I will take a
day, to do NOTHING. Listen to your body if it’s
telling you to slow down
Beth Tweddle, Olympic Bronze Medal Gymnast
Hi, I'm Beth Tweddle, former Olympic Gymnast.
Mental health is just as important as your physical
health. I find there are a couple of ways that help
me and my mental health. I like to get out and
exercise, this can be anything from going on a
walk, a bike ride or a home workout and either
being on my own or with friends.
The other thing that helps me is to stay in contact
with my family and friends. If I ever have a bad
day I know that they will be able to put a smile on
my face. I know that I can talk to them if I have any
problems or worries and it always helps to talk
Share what you do when you feel down using the poster
inside or scan to download our customisable graphics for
Social Media &
Social media and mental health have a testy relationship.
Experts suggest keeping off social media and it's worth trying
but it's an unrealistic approach when it's the way we stay
connected with people, stay informed, and find inspiration.
We have put together some tips and ideas to modify your
experience with social media and hopefully improve it.
Curate smaller lists
Following a wide variety of diverse pages can mean that your feed
is slightly...irregular. Sometimes when scrolling your feed can jump
from a meme to a devastating political update to a video of a duck
waddling on hardwood floors in one thumb swipe.
Tip! Twitter has a lists feature that allows you to create groups of
accounts in one place to scroll through.
Turn off push notifications
This works for both disengaging from potentially stressful news and
helping yourself be less tied up in comments, likes, and other
Follow new accounts
There are a lot of lists out there of cool accounts to follow depending
on your interests, and platforms like Instagram and TikTok make it
easy to discover new accounts via your Explore and For You Page.,
This can mean putting time limits on yourself for how much total time
you spend on social media per day, or it can also look like deciding when
your designated “social media time” is
Did you know there's a mute button?!
Muting pages and people is an alternative to unfollowing and
unfriending. Users will not be informed when you mute them.
It is 100% okay if you need to do this, even to people you really care
about and are so many valid reasons why you might want to limit your
social media exposure to certain people!
Don’t feel guilty—muting doesn’t hurt anyone and you can always go
out of your way to catch up on their account when you’re in a good
headspace to make sure you don’t miss anything important.
Narrow down the apps you use
The more social media apps you use, the more likely you are to get
trapped in an endless loop of opening one, closing one, opening one,
closing, etc. Consider cutting back on the apps you don’t genuinely
Aim to be more intentional
When we do things on autopilot, we’re not the best at choosing activities
that make us feel good and we don’t always notice when activities are
making us feel bad. The mindlessness of social media can be part of its
allure, especially during these times when we’re so mentally overloaded
with everything else going on, but you can be intentional in small ways,
and it can make social media more enjoyable overall.
Ask yourself, “Why do I use social media?” Becoming more aware of
what you’re hoping to get out of these apps can help minimise their
impact on your wellbeing,
Adapted from Borges, 2020
Childline is a free, private and confidential
service that you can access online and on the
phone. They can provide help and support for
people up to their 19th birthday.
You can access confidential emotional
support at any time from Samaritans either by
calling 116 123 or emailing email@example.com
24/7 text service, free on all major mobile
networks, for anyone in crisis anytime,
anywhere. It’s a place to go if you’re struggling
to cope and you need immediate help. Text
Mental health services are free on the NHS. To
get urgent medical help, use the NHS 111 online
service, or call 111 if you’re unable to get help
Adapted from www.kooth.com
General advice and guidance
YoungMinds provide young people with tools
to look after their mental health. Their website
is full of advice and information on what to do
if you're struggling with how you feel.
Bernardo's give children caring for a loved
one the help and support they deserve and
support families through domestic abuse,
mental health problems, prison sentences,
asylum-seeking and much more.
Mind provides advice and support to
empower anyone experiencing a mental
health problem. They campaign to improve
services, raise awareness and promote
Kooth is a digital mental health platform that
gives children and young people immediate
access to an online community of peers and a
team of experienced, accredited counsellors.