Welcome to Tree & Tide
You’ll find all the main tools and practices from our ‘Tools for Take 5’ session here.
For information about other Wellbeing Workshops click below
Tool #1: Interoception
This is about practice and repitition. Choose moments in your day when you might check in with your body’s experience: when washing your hands/stopping at lights/boiling a kettle.
Try a body scan: moving through the body in your mind’s eye noticing sensation/energy/tension in each part.
Take 5 Steps in this tool: Keep Learning, Connect (with self), Take Notice.
Tool #2: Body Resources
Using the body to calm the mind via the nervous system
Maximal inhale through the nose followed by another inhale through the nose and then a long exhale out through the mouth. Do 3 sets of 3 each day to help widen your window.
Fantastic for in-the-moment stress management.
Arrange hands as in image with one hand under and slightly behind arm pit. Breathe slowly while holding this position, giving pressure to the upper body.
Holding a cushion to your torso, wrapping yourself tightly in a blanket, or firm strokes to limbs and torso also provide containment.
Look around the room and find 3 things you hadn’t previously noticed. Soften your gaze, let things find you.
See what you can notice especially at the egdes of your vision - widens out the tunnel vision.
Take 5 Steps in this tool: Connect (with self), Take Notice, Be Active
Tool # 3: Energy Management
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How much?
An average of 5-6 hours a day
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Boundaries with work
Decide how much work to do beyond work hours, do it in work (if possible) and have a simple finishing ritual.
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Do a life audit
List all the things you give time and energy to. Check if they are still giving you pleasure, connection or achievement and if you can do them gladly.
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Use the spare moments
Instead of scrolling, planing or worrying, use those 10/20/30 spare minutes to daydream, stroll, read or breathe.
Take 5 Steps in this tool: Connect (with self), Take Notice, Be Active, Keep Learning
Tool #4: Phones
Take 5 Steps in this tool: Take Notice,
Tool #5: Nature
It’s really about being present, being curious. Taking the headphones out, lifting the head up and starting to look around. Noticing, the weeds in the pavement, the neighbours garden, the clouds moving across the sky.
Studies show that plants in the workplace can have a significant impact on stress, anger, fatigue and anxiety and has also been shown to decrease short term sick leave.
Take 5 Steps in this tool: Take Notice, Be Active, Keep Learning, Give, Connect
Tool #6: Relationships
Research from Harvard has shown that the number one predictor of happiness and wellbeing throughout our lives is the quality of our relationships. That means investing time and attention towards those closest to us. But there can be surprising gains in finally ignoring our parents advice to not talk to strangers…….
‘Having more day-to-day interactions with acquaintances was associated with greater feelings of belonging and subjective well-being (Sandstrom & Dunn, 2014).
Take 5 Steps in this tool: Take Notice, Give, Connect
Remember….
Whichever tools and practices you choose to experiment with, remember that powerful outcomes are often delayed. Don’t loose heart if it takes a while to see results - they will happen!
For more health & wellbeing help……
A guided, self-paced online programme to recover mental and emotional wellbeing and build your resilience.
The Rooted Project gives you the tools to help manage all that life brings your way.
Recommended by Health Professionals