At Mind Over Mountains, we know how important it is to maintain our mental fitness - just as we do our physical fitness. Because the statistics are striking. In England, one in four people will experience a mental health issue at some point, with one in six facing common challenges like anxiety or depression each week. Its certainly clear: the work we do as a charity is needed more than ever.

Our approach to helping people strengthen and maintain their mental wellbeing is grounded in research, and supported by the nationally recognised Five Ways to Wellbeing, developed by the New Economics Foundation. 

But what are the Five Ways to Wellbeing, and how can we bring them into our daily lives? Read on to learn more.

What Are the 5 Ways to Wellbeing?

The 5 Ways to Wellbeing were developed by the New Economics Foundation (NEF) in 2008 as part of a project for the UK government to identify scientifically-backed ways of improving mental wellbeing. Based on extensive research, the NEF outlined five key actions that promote positive mental health:

Connect with other people: Take time to engage with the people around you, from friends and family to colleagues and teammates. Why? Because building relationships with others, making those connections, helps to foster a sense of belonging - and can be a valuable source of emotional support, particularly during challenging times. Studies like this one show clearly that positive relationships are associated with lower rates of anxiety and depression too.

Be physically active: Getting out and moving your body is a powerful way to support both mental and physical health, and it’s all thanks to endorphins! These are natural "feel-good" chemicals which the body releases when we’re physical active, shown to ease symptoms of anxiety and depression, improve sleep quality, and boost energy levels. And if you exercise with a partner or in a group, you’re ticking off number one of the Five Ways to Wellbeing all in one!

Pay attention to the moment: When you start to focus on the present moment - observing your thoughts, feelings, and surroundings—you’re likely to notice improvements in focus and concentration too. Practicing mindfulness enhances attention and reduces stress and anxiety, helping you manage challenging emotions more effectively, leading to better emotional regulation overall.

Learn new skills: Engaging your mind in new activities - whether through reading,

picking up a hobby, or learning a new skill - can build resilience and boost self-confidence. And developing new skills also fosters a growth mindset, which is strongly linked to increased resilience and self-esteem - plus it can also help combat feelings of stagnation, bringing a renewed sense of purpose too.

Give to others: Acts of kindness, whether big or small, connect us to our communities and boost feelings of happiness and self-worth. That’s just one reason why fundraising for Mind Over Mountains can be so rewarding! Kindness and generosity create a “helper’s high,” bringing a sense of satisfaction and connection. Giving also fosters empathy, lowers stress, and can lead to a deeper sense of meaning and fulfilment in life. Win win!

The Five Ways to Wellbeing actions are accessible to everyone - offering a holistic approach to strengthening mental fitness and boosting overall wellbeing. So how can we incorporate it into our daily lives?

How to Incorporate the 5 Ways to Wellbeing into Your Life

Incorporating the Five Ways to Wellbeing doesn’t need to be overwhelming, and it might only take a few small changes to see a difference. Here are our tips to getting started:

Start Small: You don’t have to tackle all five areas at once. Choose one or two to focus on initially - for example, you might commit to connecting with one person each day, or perhaps you can try a new hobby on weekends.

Set Realistic Goals: Aim to walk for 30 minutes three times a week (Be Active) or meditate for five minutes each day (Take Notice). Small, consistent actions are more sustainable and much easier to build into habits.

Make it Enjoyable: The 5 Ways to Wellbeing should be uplifting and fun. Choose activities that bring joy or spark curiosity, such as trying your hand at cooking (Keep Learning) or volunteering with a community garden project (Give).

Combine Actions: Look for opportunities to practice multiple actions simultaneously. For example, joining a Mind Over Mountains wellbeing walk will help you to be active, whilst connecting with others. You’ll also have the opportunity to practice mindfulness out there in nature too!

Reflect on Progress: Journaling or tracking your activities can reinforce positive experiences and help you see the impact these changes have on your mood, stress levels, and overall wellbeing.

How Mind Over Mountains Events Can Help with the 5 Ways to Wellbeing

We touched on it in the last section, but now let’s delve deeper into exactly how a Mind Over Mountains event can link in to the Five Ways to Wellbeing.

Connect with other people: Mind Over Mountains events bring together people from all walks of life, in an unpressured setting, and this makes it easier for many to open up. Having the opportunity to walk and talk shoulder to shoulder with others, without judgement or expectations, can encourage new friendships, and strengthen existing relationships too. Being able to talk, listen, and be listened to can be such a powerful experience for many.

“Connecting with other people is such a big part of it. It brought me back to me again, remembering who I used to be and how I used to be able to connect well with people from all walks of life. I’m really grateful for that.” (Mind Over Mountains participant)

Be physically active: Physical activity is central to Mind Over Mountains events. We know the power of exercise, and how simply moving the body can be so beneficial. We also know the power of nature, which is why we combine our hikes with the great outdoors!

“I loved the walks as a group and I even did some running which in now a huge passion of mine.” (Mind Over Mountains participant)

Pay attention to the moment: Mind Over Mountains wellbeing walks are set in stunning natural surroundings for a reason. Being in nature helps to reduce stress, alleviate anxiety and boost the mood - and our trained coaches and counsellors will guide you through simple mindfulness techniques designed help you feel more grounded, and connected (to both nature and to others).

“Being able to slow down for a moment, and to really take notice of the world around me has been life changing. I now walk with intention, taking it all in and giving myself time and space to reflect an think.” (Mind Over Mountains participant)

Learn new skills: During your time with us on a Mind Over Mountains wellbeing walk, our team will provide you with the skills you need to slow the breath and practise mindfulness by yourself. This can be really helpful for anyone struggling with anxiety or low mood, or for those who need time out to de-stress now and then. We encourage you to get out there and walk as often as you can, and to draw on the tools we provide both during and after the event.

“I often talk about my experience with Mind Over Mountains and encourage others to take a look - it might just help them and give clarity on things like it did for me. I now walk with a men’s mental wellbeing group, and I take part in breath work, mindfulness, and cold water dips.” (Mind Over Mountains participant)

Give to others: There are many ways that you can give to others during a Mind Over Mountains event. It might be helping another participant to overcome a particular hurdle (whether figuratively or literally!) or it might be simply walking alongside someone and providing a listening ear. And let’s not forget our fundraising challenge walks - the ultimate way to give back by raising money for our charity and helping fund more events like this, enabling us to reach more people who need our support.

Mind Over Mountains is proud to integrate the Five Ways to Wellbeing, by offering therapeutic outdoor experiences that encourage connection, physical activity, mindfulness, learning and generosity. Our wellbeing walks enable participants to practice these five actions to boost their mental and physical wellbeing - so why not join us up in the hills? Take a look at our upcoming events and book your space today.