Trainee Support & Wellbeing

The purpose of this exercise is to simply notice, accept and be aware of your breath – it is not about relaxation or stress reduction, although this may well occur. Breathing is something we all do – if you have a pulse then you breathe. Your body knows how to do this; it has done it since birth. This is simply about breathing mindfully. Breathing is something you carry with you everywhere; you are just not usually aware of it.

Sit quietly in a chair with both feet on the ground and your hands in your lap. Allow yourself to feel centred in the chair. Bring all of your attention to the physical act of breathing. Start to notice the breath as it enters your body through your nose and travels to your lungs. Notice with curiosity whether the inward and outward breaths are cool or warm and notice where the breath travels as it enters and departs.

Also notice the breath as your lungs relax and you inhale through your nose. Don’t try to do anything with your breathing – simply notice it, pay attention to it and be aware of it. It doesn’t matter if your breathing is slow or fast, deep or shallow; it just is what it is. Allow your body to do what it does naturally.

You will start to notice that each time you breathe in, your diaphragm or stomach will expand… and each time you breathe out your diaphragm or stomach will relax. Again, don’t try to do anything – just be aware of the physical sensations of breathing in and breathing out. If you find that thoughts intrude, this is okay. Don’t worry, just notice the thoughts, allow them to be and gently bring your awareness back to your breath.

Start this exercise initially for 5 minutes, building up daily. You can also do this exercise lying down in bed if you have difficulty sleeping. It is simply a way of allowing you to have more mindful and conscious awareness of your body and its surroundings, its breathing and its capacity to relax. When our breathing relaxes our muscles relax. 

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These tips aim to help you get the ball rolling to happiness. They might not transform your life overnight, but some tips may be exactly what you need to hear. Use them as stepping stones. Add to them and shape them along the way to suit your own lifestyle and personality.

1. Avoid comparing yourself to others
This is easier said than done but try to avoid comparing your social life to anyone else’s. It’s not the number of friends you have or the frequency of your social outings that matters. It’s what works for you. Remember, you really have no way of knowing if someone with a bunch of friends and a stuffed social calendar is actually happy.

2. Take a step back from social media
Social media isn’t inherently bad or problematic, but if scrolling through your feeds makes you feel left out and stressed, take a few steps back. That feed doesn’t tell the whole story. Not by a long shot.

3. Take a phone break
That’s not to say that technology isn’t an incredibly helpful tool for building community and feeling close to loved ones who might be far away. But it’s easy to rely on devices as a way to avoid being alone with your own thoughts. Not sure how to pass the time? Grab a pen and notepad, and jot down things you might enjoy doing the next time you find yourself alone.

4. Carve out time to let your mind wander
Does the thought of doing absolutely nothing unsettle you? That’s probably because it’s been a long time since you’ve allowed yourself to just be. Experiment by setting a timer for 5 minutes. Just 5 minutes with no television, music, internet & podcasts. Let your mind wander — truly wander — and see where it takes you. Don’t be discouraged if it doesn’t take you very far at first. With time, your mind will get used to this new freedom.

5. Take yourself on a date
It might sound cliche, but self-dates can be a powerful tool for learning how to be happy alone. Start small by sitting in a coffee shop for just 10 minutes. Be observant and soak in your surroundings.

6. Get physical
Exercise helps release endorphins, those neurotransmitters in your brain that can make you feel happier. If you’re new to exercise, start with just a few minutes a day of stretches or a ten minute walk.

7. Spend time with nature
Research shows that 30 minutes or more a week spent in nature can improve symptoms of depression and lower blood pressure.

8. Volunteer
You can volunteer in person or help out remotely from home. Either way, helping others can make you feel good. Plus, it can help you feel connected to others while still getting in some quality alone time. Perform a random act of kindness whenever the opportunity presents itself.

9. Acknowledge things you’re grateful for
Gratefulness can boost feelings of happiness and hopefulness. It’s easy to take things for granted as you go about your day. Devote some time to reflect on the things you’re grateful for. Make a list — mental or physical — of the things in your life that you appreciate and next time you’re feeling down, whip out this list to remind yourself of everything you have going for you.

10. Give yourself a break
Self-reflection is a good thing. Harsh self-judgement is not. It eats away at your self-confidence and happiness. When that negative inner critic comes to call, turn toward that more positive voice that resides in your head (you know it’s in there somewhere). Don’t judge yourself more harshly than you’d judge anyone else.

11. Find a creative outlet
What have you always dreamed of doing but have put off? Don’t worry if you’re not good at it. The point is to try something new and different, to take a step outside your comfort zone.

12. Shake up your routine
Even a routine that works well can eventually morph into a rut, leaving you uninspired. Think about your day-to-day routine and immediate surroundings. What’s still working for you, and what’s become dull? Freshen things up. Rearrange your furniture or paint a wall. Start a garden, clean and declutter, or find a new coffee shop. See if there’s something you can change to pull yourself out of that rut.

13. Strengthen your coping skills
Life has its stressors, and bad things happen. There’s no point in ignoring this reality. But remember that time something bad happened, and you figured out how to deal with it? That’s a skill worth continuing to develop. Consider how you coped then and why that worked. Think about how you can use that same mindset to cope with events that are happening now.

14. Nurture relationships
Close social connections are very important. Arrange to visit with a friend or someone in your family, or go hang out with the team after work. Call someone you haven’t heard from in a long time and have a meaningful conversation.

15. Practice forgiveness
What does forgiveness have to do with your happiness? Among other health benefits, the act of forgiveness may reduce stress, anxiety and depression. Forgiveness can take a load off your mind. While you’re at it, don’t forget to forgive yourself, too.

16. Take care of your health
Mental health can affect physical health and vice versa. Taking care of your physical health may help boost your overall happiness. Plus, it’s a good way to foster a good relationship with yourself. Make eating a balanced diet, exercising regularly and getting adequate sleep .

17. Make plans for the future
Where do you want to be in 5 years or in 10 years, both personally and professionally? What do you need to do to accomplish those goals? Writing this down can be helpful in guiding your decisions.

Tips to boost Self-Esteem

By incorporating these steps into your daily routine, you can gradually strengthen your self-esteem and feel more confident in your abilities.

1.   Practice Self-Acceptance: Acknowledge your strengths and weaknesses without judgment. Accepting yourself as you are is a key foundation of self-esteem.

2.   Set Small, Achievable Goals: Start with goals that are realistic and attainable. Every time you achieve something, it boosts your confidence and belief in yourself.

3.   Challenge Negative Self-Talk: Notice when you're being overly critical of yourself, and actively replace negative thoughts with positive, constructive ones. For example, change “I can’t                do this” to “I’ll do my best.”

4.   Celebrate Your Achievements: Take time to recognize and reward yourself for accomplishments, no matter how small. It reinforces your sense of self-worth.

5.   Surround Yourself with Positive People: Spend time with people who support and uplift you and avoid those who drain your energy or put you down.

6.   Learn to Say No: Saying no when necessary protects your energy and helps you maintain boundaries, which in turn reinforces your self-respect.

7.   Focus on Your Strengths: Make a list of your strengths and accomplishments and refer to it whenever you’re feeling down. It helps build a more positive self-image.

8.   Take Care of Your Body: Exercise, eat well, and get enough sleep. Physical well-being can significantly impact how you feel about yourself mentally and emotionally.

9.   Step Out of Your Comfort Zone: Try new things, take risks, and push yourself in small ways. Overcoming challenges and learning new skills can boost your confidence.

10.  Be Kind to Yourself: Practice 10.    self-compassion. Treat yourself with the same kindness and understanding that you would offer a friend. Forgive yourself for mistakes and learn                          from them.

11.  Avoid Comparing Yourself to Others: Everyone’s journey is different. Focus on your own progress and growth instead of comparing yourself to others.

12.  Develop a Growth Mindset: Embrace the belief that your abilities can be developed through effort and learning. This makes you more resilient and helps you view challenges as                            opportunities for growth.

13.  Engage in Activities You Enjoy: Spend time doing things that make you feel good and give you a sense of accomplishment. Hobbies and interests can offer a confidence boost.

14.  Help Others: Volunteering or helping others can give you a sense of purpose and make you feel valuable, which can increase your self-esteem.

Set Boundaries: Protect your time, energy, and emotional well-being by setting clear personal boundaries. This communicates to yourself that you are worthy of respect.

Catastrophic thinking (also known as catastrophizing) is a cognitive distortion where a person assumes the worst possible outcome will happen in a situation, even if it's highly unlikely. This type of thinking often leads to increased anxiety, stress, and an inability to focus on realistic solutions. By applying these strategies below consistently, you can reduce catastrophic thinking and develop a more balanced, realistic outlook, which leads to less anxiety and better problem-solving.
 
Signs of Catastrophic Thinking: 
Exaggeration: Imagining worst-case scenarios that are far worse than the actual situation.
Feeling Overwhelmed: Small problems are seen as insurmountable or unmanageable.
Hopelessness: Believing that no matter what you do, things will end badly.
Physical Symptoms: Increased heart rate, difficulty breathing, and other stress responses due to focusing on fear.
Strategies to Deal with Catastrophic Thinking:
 
1. Recognize and Acknowledge the Thought 
Awareness: Start by recognizing when you are engaging in catastrophic thinking. Acknowledge that these thoughts are distortions, not facts. 
Example: “I’m thinking the worst will happen, but that’s my anxiety talking, not reality.”
 
2. Challenge Your Thoughts 
Examine the Evidence: Ask yourself whether there is actual evidence to support your catastrophic thought. Often, catastrophic thinking is based on assumptions rather than facts. 
Example: “What evidence do I have that this worst-case scenario will happen? How likely is it, really?”
Ask Questions: Use questions to challenge your negative thoughts: 
“What’s the worst that could happen? What’s the best that could happen? What’s most likely to happen?”
 
3. Reframe the Situation 
Shift Perspective: Try to look at the situation from a different angle. Instead of thinking, “This is going to be a disaster,” try thinking, “This might be challenging, but I can handle it.”
Focus on Solutions: Redirect your focus from the problem to potential solutions. Consider how you can improve the situation rather than dwelling on worst-case scenarios.
 
4. Practice Mindfulness 
Stay Present: Catastrophic thinking often involves worrying about the future. Mindfulness techniques, such as deep breathing, meditation, or grounding exercises, can help bring your focus back to the present moment.
Breathing Exercises: Taking slow, deep breaths can help calm your nervous system and reduce feelings of panic or anxiety. 
Example: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and repeat.
 
5. Break Problems into Smaller Parts 
Take One Step at a Time: When you’re overwhelmed by a situation, break it down into smaller, more manageable steps. Focus on tackling one part of the problem at a time rather than being paralyzed by the whole. 
Example: Instead of thinking, "I’ll never finish this project on time," focus on what you can do today.
 
6. Use Positive Self-Talk 
Affirmations: Replace catastrophic thoughts with positive or realistic affirmations. Tell yourself things like, “I’ve faced challenges before, and I can handle this,” or “I am capable of managing this situation.”
Avoid "What If" Thinking: When you find yourself thinking “What if this happens?” respond with more balanced alternatives like, “Even if something goes wrong, I can manage it.”
 
7. Challenge the "All or Nothing" Thinking 
Gray Area Thinking: Catastrophic thinking is often “all-or-nothing,” such as “If this goes wrong, everything is ruined.” Instead, remind yourself that life is rarely black-and-white, and most situations fall somewhere in between extremes.
 
8. Seek Perspective from Others 
Talk to Someone You Trust: Sometimes, sharing your concerns with a trusted friend, family member, or therapist can help you gain a more balanced perspective. Others may help you see that your fears are exaggerated or unrealistic.
Get Feedback: Ask others how they would handle the same situation. Often, getting an outside perspective helps calm catastrophic thinking.
 
9. Focus on What You Can Control 
Identify Actionable Steps: When catastrophic thoughts arise, identify what aspects of the situation are within your control. Focus your energy on those things rather than stressing about factors beyond your control. 
Example: “I can’t control whether there will be traffic, but I can leave a little earlier to minimize my stress.”
 
10. Develop Problem-Solving Skills 
Plan for Worst-Case Scenarios: While it’s important not to dwell on worst-case scenarios, it can help to think through how you would handle them if they did happen. This makes you feel more prepared and less anxious.
Take Preventive Action: If you’re worried about something specific, take steps to prevent it or minimize its impact, which can reduce feelings of helplessness.
 
11. Practice Gratitude 
Shift Focus: When you’re stuck in a cycle of catastrophic thinking, it can help to consciously focus on the things in your life that are going well. Keeping a gratitude journal or simply taking a few moments to reflect on positive aspects of your life can reduce anxiety and improve your mindset.