Small Actions To Make Big Changes

Taking small actions each day can combine to have a massive impact on your wellbeing and effect big changes. Whether its taking time to meet with a friend, get active in the gym, or spend some time on a hobby; it can all help to reduce stress and improve your general wellbeing. Here's some of our favourite little actions, that you can take, to effect a positive change. 

1. Connect with Someone

Taking time out of you day to speak with a friend or colleague is a great way to open up and check-in to see how they're doing. Whether its grabbing a coffee, going to the gym, or playing sport together; spending time with someone is a great way to talk through anything that may be causing you stress. 

Connecting with someone can also provide a sense of belonging and community to reduce feelings of loneliness. Building a community is key to everything we do here at Oriam. From our fitness and tennis classes, to walking football and netball, Oriam is a great place to meet new people, build connections, and share a love of sport. 

2. Prioritise Sleep

Sleep is key to managing your wellbeing. It provides the necessary rest we need for our bodies to repair, and to perform at our best through the day. Taking small steps to improve your bedtime routine can have a big impact on your general wellbeing and stress levels. Simple steps you can take to prioritise sleep include: reducing screen time before bed, avoiding caffeine later in the day, and creating a clean and restful sleep environment to maximise your rest. 

3. Move in Your Own Way

Getting active and moving in your own way is a great way to de-stress and manage your wellbeing. Being active can look different for everyone. Whether you enjoy walking, working out in the gym, attending a class or playing sport; getting active is great for reducing and managing stress.

We have a wide range of activities perfect for staying active here at Oriam. From walking routes across campus and Parkrun, to our gym and world class sports facilities, Oriam offers something for everyone. 

4. Get out in Nature

Fresh air, natural light, and time in nature are all good for the soul. Head out for a walk or a run in green spaces to clear your head. Do a little gardening if you have access to a garden, or take some time to look after your indoor plants also works. Caring for animals has also shown great benefits for your mental health. If you don’t have pets of your own, there are opportunities to volunteer at organisations like rescue centres, community farms or Riding for the Disabled where you can support a good cause and boost your own wellbeing. Just remember to always ask the owner’s permission before petting or feeding any animals that aren’t your own! This helps keep you and the animals safe and comfortable.

5. Take a Moment to Breathe

Your breath is a powerful tool to help with stress reduction and relaxation. When we're stressed our heart-rate tends to increase and our breathing gets faster and shallower. Some of us may even hold our breath when anxious or stressed. Take a moment to check-in with your body, relax your shoulders, and take a few steady breaths to release tension and re-focus.

Helpful Resources

NHS Mental Health Support

Website| Stress - Every Mind Matters - NHS

Brain Breaks

Webpage| Brain Breaks: Small Moments of Movement, Meaningful Impact - Oriam
At Heriot-Watt University, the Active Wellbeing Team have implemented a new Brain Breaks initiative, encouraging staff and students to add short breaks to teaching time to move, breathe and reset their focus. You can find out more about Brain Breaks here.

Back Onside

Website| www.backonside.com 
We're pleased to be partnered with Back Onside, a Scottish based charity committed to tackling mental health illness. With 1 in 4 people experiencing mental health illness each year in the UK, yet only a quarter of these people receiving treatment, Back Onside work with both individuals and teams to tackle this, offering support and encouraging recovery through sport activities. They are focused on helping people by promoting self-confidence, raising self-esteem, unlocking inner potential and promoting sports-based activity.