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5 steps to mental wellbeing

Wellbeing Pages | 10th Aug 2020

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.

1. Connect with other people

Good relationships are important for your mental wellbeing. They can:

  • help you to build a sense of belonging and self-worth
  • give you an opportunity to share positive experiences
  • provide emotional support and allow you to support others

There are lots of things you could try to help build stronger and closer relationships:


  • each week come together with teammates to catch up, chat and play rugby together
  • arrange a to meets with a teammate at training you have not seen for a while
  • Spend lunch with a teammate at school that you don’t have classes with
  • volunteer at the rugby club or school to help coach a younger age group
  • make the most of technology to stay in touch with friends and family.
    Video-chat apps like Skype and FaceTime are useful, especially if you live far apart


  • do not rely on technology or social media alone to build relationships. It’s easy to get into the habit of only ever texting, messaging or snapchatting people

2. Be physically active

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

  • raising your self-esteem
  • helping you to set goals or challenges and achieve them
  • causing chemical changes in your brain which can help to positively change your mood


  • come join the Rugby team for your age group
  • start running with our Stewartry Mile Run
  • Join the school of Rugby at your Secondary School
  • Play in the school tournaments organised through the PE department


  • do not feel that you have to spend hours in a gym or out running. It’s best to find activities you enjoy and make them a part of your life

3. Learn new skills

Research shows that learning new skills can also improve your mental wellbeing by:

  • boosting self-confidence and raising self-esteem
  • helping you to build a sense of purpose
  • helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

Some of the things you could try include:


  • Kicking practice or Passing practice
  • work on a DIY project, such as fixing making our own rugby posts
  • consider signing up for a course online. World Cup offer free courses online
  • try new skills that challenge you and your friends. Post them on the groups facebook page to challenge teammates


  • do not feel you have to learn new qualifications or sit exams if this does not interest you. It’s best to find activities you enjoy and make them a part of your life
  • do not feel like to have to be great at everything all at once. Rugby is a late specialist sport – you get better as you age if you practice

4. Give to others

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

  • creating positive feelings and a sense of reward
  • giving you a feeling of purpose and self-worth
  • helping you connect with other people

It could be small acts of kindness towards other people, or larger ones like volunteering in your Rugby Club.

Some examples of the things you could try include:

  • saying thank you to coaches/teachers for taking you for training
  • asking friends, family or teammates how they are and really listening to their answer
  • spending time with teammates who need support or company
  • offering to help someone you know with their skill practices
  • volunteering in your school or rugby club

5. Pay attention to the present moment (mindfulness)

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Some people call this awareness “mindfulness”. Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

Read more about mindfulness, including steps you can take to be more mindful in your everyday life.



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