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5 tips to Improve Wellbeing

The clinical psychologist Ryan Howes, Ph.D. said: “well-being is associated with balance, understanding, acceptance and constant growth.” We can improve on these different aspects accordingly.


Eat Well: Let’s start with the easiest. We are what we eat. A balanced diet not only keeps your body in shape and your health in check but also gives you a better emotional state and a sharper mind. There are certain categories of food that can help you improve your mood. For example, whole grains, leafy green vegetables, foods high in Vitamin D (e.g. dairy products, egg yolk) and Omega-3 fatty acids (e.g. sardine, salmon, mackerel). Small changes in your diet could bring big benefits in the long run for your wellbeing.


Sleep Well: Sleep is the time we rest and recharge, the quality and quantity of our sleep have a huge impact on our wellbeing. We all know that hormones are directly related to our emotions, sufficient sleep helps regulate the hormones in our body. Without sufficient sleep, we often feel easily agitated. Average adults need 6 to 7 hours of good quality sleep per day, and teenagers need more. To achieve better sleep, make sure you prepare a comfortable and quiet sleeping environment. The blue light in electric devices prevents you from falling asleep, so stay away from your smartphone at least 30 mins before sleep. Read books or meditate instead.


Don’t be a vampire: In modern days, people stay indoors much more, whether in the office, the classroom or home. With most of the work being done on computers, we forget to go outside. When you are exposed to the sunlight, the ‘happiness hormone’ endorphins are released. So don’t forget to take a walk outside during your lunch break or whenever you feel stuck (or for now at least in the balcony or by the window!). The sun is the best FREE remedy. Maybe that’s why vampires always look grumpy.


Stress Management: One of the keys to achieving better wellbeing is the skills to manage stress. We are all facing stress from various aspects of life, it is so easy to be overwhelmed by them. Therefore it is vital for everyone to find their own way of managing stress. At Swiss Educational College we teach our students how to manage stress from study and life in general. We create a positive and encouraging environment at school. We lead them in various programs that improve their resilience, introduce them to the Growth Mindset which is important for facing failure and achieving success.

Aaaaand last but not least!

Self-reflection: According to clinical psychologist Darlene Mininni, research has shown that people who write about their deepest emotions are less depressed and more positive about life than before they started writing. Self-reflection serves two purposes: to put down your baggage from the past and to learn lessons for the future. The first step of self-reflection is to accept your emotions.

How many of us are coasting through life without acknowledging the emotions we experienced along the way? Sometimes it’s easier to deny or avoid emotions rather than facing and accepting it. That is the cause of so many mental, relational or physical problems. As part of our Wellbeing Academy, we introduce our students to self-reflection journals (yes, a physical notebook). We provide a safe and confidential environment for them to accept their emotions, reflect on their past experiences, show gratitude and also meditate.


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