In the last newsletter, we discussed a recent report that highlighted how middle-aged individuals in England are experiencing the highest levels of loneliness in Europe. In this post, we shall look at the New Economics Foundation’s ‘five ways to wellbeing’, focusing on one of these ‘ways’ in particular – ‘Connect’.

What are the ‘Five ways to wellbeing’?
The New Economics Foundation (NEF) report on the five ways of wellbeing presents a set of evidence-based actions aimed at improving personal and public mental health. The five key actions identified are:

1. Connect – Build connections with the people around you, including family, friends, colleagues, and neighbours. Invest time in developing these connections as they can support and enrich you every day.
2. Be active – Engage in physical activities you enjoy, such as walking, running, cycling, gardening, or dancing. This can make you feel good.
3. Take notice – Be curious and aware of the world around you. Notice the beautiful, unusual, and changing seasons. Savour the moment and reflect on your experiences.
4. Keep learning – Try something new, rediscover old interests, take on new responsibilities. Learning new things can boost your confidence and be enjoyable.
5. Give – Do something nice for others, whether friends, strangers, or your wider community. Volunteering and acts of kindness can be incredibly rewarding.

The report emphasises that while many people may already engage in these activities to some extent, the goal is to increase the time spent on them to potentially reduce the number of people who develop mental health disorders. It also acknowledges the need for more research on intervention-based strategies to understand causality and conditions for sustainable behavioural change.

Connect for mental wellbeing
The NEF’s actual descriptor: “Connect with the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day”.

Relationships with others are essential for our overall wellbeing. Mounting evidence indicates that positive connections – with family, friends, and our broader communities – are vital for our mental wellbeing. Mental wellbeing means feeling good about ourselves and the world around us, as well as functioning effectively. Cultivating stronger, more expansive social connections can help us feel happier, more secure, and have a greater sense of purpose.

How relationships help our wellbeing
Humans are inherently social creatures. Our relationships foster a sense of belonging and self-worth. Close bonds with family and friends enable us to openly share our feelings and know we are understood. These relationships provide a chance to experience positive experiences together and offer emotional support. They also give us opportunities to support others – an act that is itself associated with enhanced mental wellbeing. Furthermore, there is evidence that well-being can be positively transmitted through relationships, as being around individuals with strong mental health can enhance our own mental state.

The importance of social connections
Social relationships are critical for promoting well-being and acting as a buffer against mental ill health across all age groups. The NEF state that national surveys show the most significant difference between those with and without mental health issues is social participation. Having a primary social network of three or fewer people predicts a higher probability of common mental health disorders in the future, even when adjusting for previous disorders.

People want to spend more time with family and friends and less time at work, as shown by an increased preference for time with loved ones over work since the late 1980s. The NEF add that research suggests happy people have stronger social relationships, which may promote a sense of belonging and well-being. Goals associated with family, friends, and social involvement are linked to higher life satisfaction.

The key message is that investing time in developing social connections, both strengthening close relationships and broadening social networks, is essential for overall well-being. Both close, meaningful relationships and broader, more superficial connections play important roles.

How can we do this?
There are numerous ways to cultivate stronger and closer relationships in your life. Taking the time to intentionally build and maintain these connections can have significant benefits for your overall wellbeing. A few examples follow.

For strengthening close relationships:

• One approach is to set aside dedicated time each day to be with your family. This could involve establishing a fixed “family time” where you disconnect from other distractions and focus on being present with your loved ones. During this time, you can have conversations, play games, or simply enjoy each other’s company.
• For relationships with children, putting down your devices and instead engaging in activities like playing games or having open-ended discussions can be very impactful. The simple act of giving them your undivided attention can be hugely meaningful.
• Schedule regular “date nights” or one-on-one time with your partner. Carving out dedicated, distraction-free time to reconnect, communicate openly, and nurture the intimacy in your relationship is vital. This allows you to fully focus on each other without the demands of work, family, or other obligations getting in the way.
• Plan family outings or activities that everyone can enjoy together. This could be something as simple as a weekly game night, a hike on the weekend, or a special outing to a museum or park. Engaging in shared experiences helps strengthen family bonds and creates cherished memories.
• Make an effort to have meaningful conversations with loved ones. Go beyond just small talk and make time to really listen to and understand each other on a deeper level. Share your thoughts, feelings, hopes and concerns. This level of emotional openness and vulnerability can bring you closer.
• Be an active, engaged listener when conversing. Make eye contact, ask follow-up questions, and avoid distractions. Truly focusing on understanding the other person can deepen your connection.
• Arranging outings or get-togethers with friends you have not seen in a while is another great way to strengthen those relationships. Whether it is a day trip, a meal out, or just catching up over coffee, making the effort to reconnect can help deepen those bonds.
• Beyond just face-to-face interactions, making the effort to occasionally call people on the phone, rather than always defaulting to texting or messaging, can help maintain a closer sense of connection. Hearing someone’s voice can foster a more personal and intimate interaction.
• Do small acts of kindness or service for family and friends. Helping with chores, running errands, or simply being there to provide a listening ear demonstrates your care and support. These gestures, no matter how small, can strengthen your bonds.
• Taking advantage of technology like video chat apps can be invaluable, especially for staying connected with loved ones who live far away. Being able to see each other’s faces and interact in real-time can help bridge the distance.

For broadening social networks:

• Join a club, sports team, or community group based on your hobbies and interests. This allows you to meet people who share your passions, providing a natural foundation for new friendships.
• Attend local events, festivals, or meetups. These types of community gatherings are great opportunities to get out of your comfort zone and mingle with new faces. Strike up conversations and be open to making connections.
• Introducing yourself to someone new, whether a neighbour, a colleague, or a stranger, is another way to expand your social circle. You never know what meaningful connections could arise from those initial interactions.
• Reaching out to have lunch with a coworker you do not know well, or visiting a friend or family member who could benefit from your company, are other concrete steps you can take. Providing support and companionship to others is known to boost our own sense of wellbeing.
• Volunteer your time with a charitable organisation. Working alongside others for a common cause is a wonderful way to forge new relationships based on shared values and goals.
• Reconnect with old friends, classmates, or acquaintances. Reaching out to rekindle these dormant connections can lead to rewarding renewed relationships.
• Use social media or online communities to find and connect with people who share your interests. While online interactions should not replace face-to-face connections, they can be a useful starting point.
• Be open to saying “yes” when invited to social gatherings, even if you do not know everyone. Stepping out of your comfort zone to attend events or activities with new people can pay dividends in expanding your social network.

The key takeaway is that there are many accessible ways to invest time and effort into developing and nurturing your relationships. By being intentional about strengthening those social connections, you can cultivate significant benefits for your overall mental wellbeing. Cultivating these connections takes time and effort, but the benefits for your overall wellbeing can be immense.

Obstacles
As health and fitness professionals, we should recognise that while these strategies for strengthening close relationships and broadening social networks may seem relatively straightforward to us, they may in fact appear quite daunting to the individuals we work with.

We must be mindful that the obstacles people face in this area – whether related to busy schedules, social anxiety, or deeply ingrained habits – can feel insurmountable, even if the solutions we propose seem logical and accessible from our perspective.

It is essential that we approach this topic with compassion and avoid minimising the very real difficulties people experience. What may come naturally to us, could pose significant personal hurdles for those struggling with loneliness or isolation.

Our role should be to provide empathetic support, practical guidance, and a judgment-free space for individuals to explore ways of strengthening their relationships and social connections. Small steps in the right direction should be celebrated, even when the ultimate goal seems elusive.

By maintaining this empathetic outlook, we can better assist our clients in overcoming the challenges they face, rather than inadvertently adding to their sense of being overwhelmed. This nuanced approach will be key to helping them reap the profound benefits of enriched social bonds.

This report came out in 2008. Is it still relevant?
The New Economics Foundation’s report on the 5 ways of wellbeing from 2008 remains a significant and influential framework for understanding and improving personal and public mental health. Its relevance continues, as it is based on robust evidence and provides actionable steps that individuals and communities can integrate into their daily lives.

While the core principles of the 5 ways of wellbeing have not been replaced, the NEF has continued to build upon and analyse the wellbeing model, especially in light of new challenges such as the Coronavirus crisis.

There have been calls for more work on intervention-based strategies to better understand issues of causality, effect size, and conditions for sustainable behavioural change. This suggests that while the original model is still relevant, there is an ongoing process to refine and enhance the understanding of wellbeing through new research and applications. The model’s adaptability and the universal appeal of its themes – connect, be active, take notice, keep learning, and give – ensure its continued relevance in promoting mental health and wellbeing.

Links:

Five ways to wellbeing | New Economics Foundation

5 steps to mental wellbeing – NHS (www.nhs.uk)

Five steps to mental wellbeing (nhsinform.scot)

Top tips to improve mental wellbeing – Every Mind Matters – NHS (www.nhs.uk)