These are 10 tips to help uplift your mental wellbeing.

I was asked to pen these tips by Penrith City Council which is showcasing my book Balance during the Penrith City Council Library’s Wellbeing Festival in October for Mental Health Month. Try one of these 10 research-backed tips. These are 10 tips to help uplift your mental wellbeing. 

1. Exercise (in a way that you enjoy it) to boost your mood. Better still, do it in the morning to help you build confidence and overcome obstacles, says Psychologist Adam Grant. He says that “on days when people exercise before work, they’re more engaged and less exhausted. They see tasks as challenges to conquer rather than threats to avoid. Early wins boost energy and efficacy”. P.S. If you want inspiration, then I’m regularly sharing fitness and wellness tips on instagram via https://www.instagram.com/rachelgrunwell/
2. Eat more real foods always(and less stuff from packets). Good food helps to fuel how you think, feel and perform. p.s. some hero foods that boost brain power include things like blueberries, walnuts, salmon, cacao, fermented foods, avocados, and eggs – just to name some!
3. Find flow. I mention in my book Balance that Psychologist Mihaly Csikszentmihalyi describes flow as “the secret to a life worth living”. Flow brings you happiness – and you feel this way through doing activities that you love that can put you into a state of flow. To find out more about flow read this in my book or find a Ted Talk from the psychologist himself.
4. Connect with people you love to relate. A Harvard University study reveals you can live longer and happier if you have quality, loving relationships. This does not have to be a marriage. It can be anyone who loves you and lifts you up, supports you and cares about you.
5. Go for a walk to calm anxiety. Australian author Sarah Wilson who penned the book ‘First, We Make the Beast Beautiful’, shares in my book Balance why walking is so calming, saying “there are studies to show that walking goes at the same pace as discerning thought, too. That in itself can modulate anxiety”. She explains why this is so in my book, plus shares her passion for sustainability also (page 252).
6. Learn mindfulness meditation. This is an effective stress-relief technique. It helps to calm your nervous system. There are lots of amazing books on this topic in your local library. I love to teach this and you can access a free senses meditation via my instagram. Click HERE.
7. Sleep well daily. Dr Adam Storey in my book Balance explains how this increases your ability to manage stress, helps you to have sharper concentration, improves your memory and increases your energy. I’d add that it helps to make me a nicer human to be around if I’ve had 7.5-8 hours a night! chuckle. I also love Dr Storey’s line “sleep like a baby so you can perform like a beast”.
8. Professor Jarrod Haar recommended getting a pet because this increases happiness. In my book Balance he explains “the pause when we stroke a pet or engage for a few seconds helps employees disconnect from their work, so even after 10 seconds they are better able to refocus on the task at hand. Relaxed and happy workers tend to perform better too”.
9. Texas-based Happiness researcher Shawn Achor shares in my book Balance that “raising your positivity in the present” can be a key to living life happier. He shares other tips too that he uses daily to help ward off depression. He has courageously spoken publicly about overcoming depression. His insights that he shares are things he works on daily to boost his happiness levels. They’re so simple – yet profoundly powerful.
10. Spread kindness. It’s a boomerang. If you are kind to others, then I promise this vibe will come back to you too. And of course, this will help you to smile.

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Human remains found under sheltered housing patio

 Human remains have been found under the patio of a sheltered housing site.

Hertfordshire Police was called to St Mary's House, Hemel Hempstead, on Thursday after the remains were discovered by builders digging up the patio.

The force said officers were making inquiries as to why the remains, which they said were "very old", were at the site.

The Abbeyfield Society, which runs the sheltered housing site, wrote in a letter to residents that the remains were "estimated to have been there many, many years".

It added that building work had been paused while it waited for forensic teams to visit the site.

The house was built in the 18th Century but the building and attached stables were later converted into flats and bungalows.

It is now a sheltered housing site, with a mixture of rooms, flats and bungalows, for people over the age of 55.