Truths About Wellbeing Part 4: Wellbeing Is Free for All

Wellbeing is free for everyone, and surprisingly, it often doesn’t cost money to nurture it. But neglecting it can come at a high price.

Many of us have been conditioned to believe that enhancing our wellbeing requires investing in expensive interventions or coaching sessions. This belief is only partially true. While professional help can be valuable, we don’t need external products or services to improve our wellbeing. The truth is wellbeing is profoundly subjective (Diener et al. 1999) and is about doing what we can to function at our best. It’s not reserved for the privileged or those with extraordinary circumstances.

The truth is wellbeing is profoundly subjective (Diener et al. 1999) and is about doing what we can to function at our best. It’s not reserved for the privileged or those with extraordinary circumstances.

For example, having a sense of purpose is one of the dimensions of wellbeing (Ryff & Keyes, 1995). A common misconception, however, is that living with purpose is a luxury for those who can afford it. However, even those working hard to provide for their families or paying the bills can live a life of purpose. In fact, having a sense of purpose can help us make better decisions, improve job performance and strengthen resilience because it provides clarity and meaning for our daily efforts (Frankl, 1985).

It's also important to remember that there is no one-size-fits-all approach to wellbeing. What works for one person or team may not work for another because our needs, values, and preferences vary. We have the freedom to choose how to prioritise our wellbeing to improve our performance at work and become better individuals for those around us.

What works for one person or team may not work for another because our needs, values, and preferences vary. We have the freedom to choose how to prioritise our wellbeing to improve our performance at work and become better individuals for those around us.

Below are some evidence-based activities that don’t cost money but can make a massive difference to our wellbeing as individuals. Short of time? Some of these interventions are more about how we see ourselves and respond to our circumstances. All it takes is a moment of self-awareness and making a decision to change. Which ones do you already do, and which ones are you curious to try? 

• Self-compassion helps us prioritise being kind to ourselves (Neff, 1995)

• Adequate quality sleep helps our brain function (Krause et al. 2017)

• Meditation helps us become mindful of our emotions and reduce stress (Kabat-Zinn, 2003)

• Time in nature can improve cognitive function and mental health (Bratman et al. 2012)

• Any form of exercise helps us deal with stress (Nagoski & Nagoski, 2019)

• Spending time with loved ones helps us release oxytocin, which tells our bodies that we are safe, neutralising the stress hormone cortisol (Swart, 2019)

• Connecting with friends helps us foster a sense of belonging and community (Hari, 2018)

• Creative activities, including painting, dancing, writing, cooking, sewing, gardening, etc. help us engage in meaningful experiences and cultivate positive emotions (Seligman, 2012)

• Gratitude helps us appreciate the positive aspects of life, which leads to positive emotions (Wood et al. 2010)

• Journaling helps us reflect on our thoughts, express our emotions and deal with our stress (Swart, 2019)

• Help someone in need gives us a sense of fulfilment and meaning in our lives (Monroe et al. 2021)

When it comes to families and work teams, we tap into our relational strengths when engaging in activities or working together. These shared experiences help us connect, build stronger relationships, and foster a more positive environment, whether at home or work. At the core of these interactions are our values, guiding what we do and how we engage with others.

When it comes to families and work teams, we tap into our relational strengths when engaging in activities or working together. These shared experiences help us connect, build stronger relationships, and foster a more positive environment, whether at home or work.

Here are five cost-free strategies to enhance your relationships and, in turn, strengthen the wellbeing of everyone involved, including you. While these approaches may seem like common sense, it’s essential to consciously practice them and embed them as core values, both in personal life and workplace culture. Intentional action makes all the difference. Try it for a month and see if your home or work environment changes for the better.

Be kind to others, both in person and when they're not around. As relational beings, our words and actions have the power to impact others, regardless of our intentions (Cameron, 2012). Whether we are parents, children, leaders, team members, or someone facing challenges, kindness should be our default. Let kindness begin with how we treat ourselves and extend it to those around us.

Be kind to others, both in person and when they're not around. As relational beings, our words and actions have the power to impact others, regardless of our intentions

Treat others with respect—not based on their status, behaviour, or beliefs, but simply because they are human. It’s easy to dismiss someone for their views, whether political, personal, or even which football team they support. However, genuine respect means recognising that if we want the freedom to express our uniqueness, we have to give others the freedom to express theirs, too. Respect is essential for fostering inclusion and diversity (Gotsis & Grimani, 2023) and creating mentally healthy homes and workplaces. Just know that respecting someone is different to condoning their bad behaviour or agreeing with their views. If we are uncomfortable about this, then we need to wrestle and talk about it.

Treat others with respect—not based on their status, behaviour, or beliefs, but simply because they are human.

Listening with empathy is transformative in creating psychologically safe environments, both at home and at work. It is key to building trust and deepening relationships (Brown, 2018). When we listen without judgment or do not give in to the urge to offer solutions (Guilty! That's me!) but with genuine care and attention, we provide a safe space for others to share their struggles. In mental health conversations, listening is always the first step in helping people feel truly supported. I've learnt that it is a sure way to express to someone that I care and that they matter. Imagine if we did this at work. I have had the honour of working under incredible leaders who listen, and I'd feel heard, supported and validated 100% of the time.

Listening with empathy is transformative in creating psychologically safe environments, both at home and at work. It is key to building trust and deepening relationships

Appreciating each other is an extended form of gratitude, and research shows that when we express genuine appreciation to someone who has done something for us, it not only makes them feel valued (Adler & Fagley, 2005) but also boosts our own sense of wellbeing (Bono et al. 2004). As a family or work team, we can practice this by holding a weekly "What Went Well" debrief, where everyone takes a moment to express their appreciation and acknowledgement of how someone contributed to the great outcome during the week. It's a simple yet powerful way to build confidence, call out strengths and create positive cultures. 

Appreciating each other is an extended form of gratitude, and research shows that when we express genuine appreciation to someone who has done something for us, it not only makes them feel valued but also boosts our own sense of wellbeing

Laughter has the power to bring joy to both home and work environments. In today’s results-driven world, where the focus is often on the output and meeting goals, laughter can transform the experience, making the journey more enjoyable. It lightens the mood and enhances overall wellbeing. For families, humour can easily be infused into everyday moments like dinner conversations, movie nights, or board games. For busy teams, keeping things lighthearted, especially during lunch breaks or after-work gatherings, can make a big difference. Laughter reduces stress, strengthens relationships, boosts positivity, and improves camaraderie among colleagues (Plester, 2009). So go ahead, have a laugh! It's good for your wellbeing!

Laughter has the power to bring joy to both home and work environments. In today’s results-driven world, where the focus is often on productivity and meeting goals, laughter can transform the experience, making the journey more enjoyable.

The truth is, if we don’t prioritise wellbeing, the cost can be exponential. When we don’t take time to care for ourselves, it isn’t sustainable for us to keep going. And as a result, it could lead us to more complex mental health issues. 

So go on, try any of these strategies for yourself or your family/team for a month. Make it your own and check in to see how you feel. 

The truth is, if we don’t prioritise wellbeing, the cost can be exponential. When we don’t take time to care for ourselves, it isn’t sustainable for us to keep going. And as a result, it could lead us to more complex mental health issues. 

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References

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Bono, G., Emmons, R. A., & McCullough, M. E. (2004). Gratitude in practice and the practice of gratitude. Positive psychology in practice, 464-481.

Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2012). The impacts of nature experience on human cognitive function and mental health. Annals of the New York academy of sciences, 1249(1), 118-136.

Brown, B. (2018). Dare to lead: Brave work. Tough conversations. Whole hearts. Random house.

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Krause, A. J., Simon, E. B., Mander, B. A., Greer, S. M., Saletin, J. M., Goldstein-Piekarski, A. N., & Walker, M. P. (2017). The sleep-deprived human brain. Nature reviews. Neuroscience, 18(7), 404–418. https://doi.org/10.1038/nrn.2017.55

Mark Monroe, Peggy Callahan, & Artemis Rising Foundation (Producers), & Psihoyos, L. and Callahan, P. (Directors). (2021). Mission: JOY - Finding Happiness in Troubled Times. [Video/DVD] Film Platform. https://video.alexanderstreet.com/watch/mission-joy

Nagoski, E., & Amelia Nagoski, D. M. A. (2019). Burnout: The secret to unlocking the stress cycle. Ballantine Books.

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