Resources, Advice and Support Guides - Page 3 - WISE

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Learning how to adapt to change

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Is occupational therapy right for me?

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Looking after your mental health online

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Using SMART goals to stay focused in your job search

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4 Habits that support resilience for people living with anxiety

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How volunteering can build your skills, confidence and community connection

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10 Small habits linked to greater resilience and wellbeing Resilience isn’t something you either have or don’t — it’s something you can build. And with the right habits, it becomes easier to stay steady through life’s ups and downs. The WISE Wellbeing Assessment, developed in partnership with Neurozone®, helps people understand how resilient they are right now, and which habits might support their wellbeing. By looking at the data from people who have completed the assessment, we were able to see a clear trend. Certain everyday habits were consistently linked to higher resilience scores. In other words, people who practised these habits more often tended to feel more adaptable, capable and supported in their day-to-day lives. Here are ten behaviours that stood out — and how to start putting them into practice. 1. Meaning in personal life When you feel your life matters to your friends and family, it’s easier to feel steady and supported. Try this: Think about what others value about you — maybe you’re a great listener, give thoughtful advice, or make people laugh. Ask a friend or family member what they appreciate about you, then choose one of those strengths to bring into your daily interactions. 2. Optimism Optimism isn’t about ignoring tough times — it’s about believing things can improve. Try this: Reflect on a few difficult situations you’ve made it through and what you learned. Write them down. On hard days, revisit these moments to remind yourself of your strength and progress. 3. Negative thought pattern reduction We all have self-critical thoughts at times. Becoming aware of them helps you shift how you respond. Try this: When a negative thought appears, pause and ask: “Is this really true?”, “What’s the evidence for and against it?”, or “What would I say to a friend feeling this way?” 4. Emotional regulation Being able to pause and respond to emotions with intention can lower stress and help you feel more in control. Try this: When emotions feel intense, take a moment to check in. Can you take a break, change one part of the situation, or shift your focus to something calmer? Small choices can make a big difference. 5. Mobility and movement You don’t need a gym session to benefit from movement — small actions throughout the day count too. Try this: Stand up during calls, stretch between tasks, or take short walks. These everyday movements can help boost your energy and mood. 6. Dietary balance What you eat can affect how you feel, both physically and mentally. Try this: When planning meals or snacks, aim to include a mix of food groups and nutrients. Notice how different foods make you feel afterwards. 7. Bedtime consistency across the week Getting to bed at the same time each night helps your body and mind recharge. Try this: Choose a realistic bedtime and wind down with a consistent routine — maybe dim the lights, read something calming, or step away from screens. See how this regularity affects your focus and energy the next day. 8. Nature time Spending time in natural surroundings, even briefly, can help clear your mind and reduce stress. Try this: Visit a park, garden, or quiet outdoor space each week if you can. Can’t get outside? Even sitting near a window or listening to nature sounds can offer a moment of calm. 9. Exercise diversity Mixing up the way you move can keep exercise interesting and improve overall wellbeing. Try this: Try something new each week — gentle stretching, dancing, walking, light strength training. Choose what works for your body and build from there. 10. Silencing the mind routine Quiet time helps calm your nervous system and build focus. Try this: Spend a few minutes each day sitting quietly and focusing on your breath. Inhale slowly through your nose and exhale through your mouth. Just notice your breathing — no need to change it. This simple practice can help reset your day. Final thoughts The WISE Wellbeing Assessment gives people a personalised starting point, but these habits are helpful for anyone wanting to build their resilience. You don’t need to do everything at once. Pick one or two that feel manageable and build from there. With small, consistent steps, it is possible to feel more balanced, more capable and more resilient over time.

10 Small habits linked to greater resilience and wellbeing

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Setting boundaries at work and beyond

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Building healthy self-esteem

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