Your Brain on Wellbeing: 7 Insights From a Neuroscientist Your Brain on Wellbeing: 7 Insights From a Neuroscientist

Stories from the Hearth

Watch the full session from Hearth Summit São Paulo.

Quick Reads

Understanding how the brain and body function can be powerful tools in enhancing your personal wellbeing.
Strengthening the prefrontal cortex with mindfulness improves emotional stability and stress management.
Boosting dopamine, serotonin, and oxytocin through exercise and social bonding enhances happiness.
Managing stress with relaxation techniques protects memory and brain health.
Lifelong learning and positive thinking enhance neuroplasticity and resilience.

Understanding the neuroscience behind wellbeing can help us make informed choices to improve our mental and emotional health. At Hearth Summit São Paulo, Dr. Raquel Tatar, Chief Scientific Officer and Chief Operating Officer, the Center for Healthy Minds, shared the dimensions of wellbeing, as seen through a neuroscientific lens, to help changemakers better understand how wellbeing “works” on a physical level.

Here are seven essential takeaways to help you harness neuroscience for a healthier mind and a greater sense of wellbeing.

The Brain’s Role in Emotional Regulation

Raquel explained how the prefrontal cortex plays a critical role in regulating emotions, managing stress, and helping us make thoughtful decisions. When this area is well-developed, we can respond to challenges with greater control and resilience. Strengthening the prefrontal cortex through mindfulness, meditation, and cognitive exercises can improve emotional stability and reduce impulsive reactions. These practices train the brain to process emotions in a healthier way, leading to better mental well-being over time.

The Impact of Neurotransmitters on Happiness

Happiness is not just a feeling—it’s a result of chemical processes in the brain. Three key neurotransmitters: dopamine (the reward chemical), serotonin (the mood stabilizer), and oxytocin (the bonding hormone) play vital Naturally boosting these neurotransmitters via activities such as exercise, social bonding, and exposure to sunlight can help us feel happier and more connected to others.

How Does Stress Affects Brain Function?

Chronic stress has a profound impact on the brain, weakening neural connections and shrinking the hippocampus — the area responsible for learning and memory. Prolonged exposure to stress hormones like cortisol can lead to anxiety, depression, and cognitive decline. However, there are effective ways to counteract these effects. Raquel emphasized the importance of stress management techniques, including deep breathing, physical activity, and relaxation exercises, to help the brain maintain proper functioning under stress and pressure.

The Science of Neuroplasticity

One of the most exciting aspects of neuroscience is the brain’s ability to adapt and rewire itself, a phenomenon known as neuroplasticity. Engaging in lifelong learning, practicing new skills, and embracing challenges help strengthen neural pathways and keep the brain agile. Even simple activities like reading, learning a new language, or trying out a different hobby can enhance cognitive flexibility. The more we challenge our brains, the better they function in the long run.

Sleep’s Critical Role in Brain Health

Quality sleep is essential for mental clarity, emotional regulation, and memory consolidation. Requel explained that during deep sleep, the brain undergoes a cleansing process, removing toxins that accumulate throughout the day. Lack of sleep disrupts this process, leading to cognitive fog, irritability, and impaired decision-making. To improve sleep quality, she recommends maintaining a consistent sleep schedule, reducing screen time before bed, and creating a restful sleeping environment.

The Gut-Brain Connection

Emerging research shows that gut health significantly influences brain function and mood. Tatar describes how the gut microbiome produces neurotransmitters like serotonin, which directly impact our emotions. A diet rich in probiotics, fiber, and essential nutrients supports a healthy gut, which in turn promotes better mental health. Small dietary changes — such as eating more fermented foods, whole grains, and vegetables — can have a positive effect on your cognitive function and emotional well-being.

The Power of Gratitude and Positive Thinking

Practicing gratitude and focusing on positive experiences can rewire the brain for happiness. Raquel described that when we repeatedly focus on positive thoughts, we strengthen neural pathways associated with optimism and resilience. Keeping a gratitude journal, reflecting on daily achievements, and actively acknowledging the good in life can create lasting changes in brain function. Over time, these practices make it easier to maintain a positive outlook and handle life’s challenges with greater ease.

By applying these neuroscience-based insights, you can take meaningful steps to enhance your wellbeing. These strategies provide a science-backed approach to improving mental and emotional health. Understanding how the brain works empowers us to make choices that lead to a healthier, happier life. Want more research on wellbeing and how it works? Visit our research hub for insights from leading experts and institutions.

The science of wellbeing is a key topic that is explored at the Hearth Summits taking place around the world. Want to join in?

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Meet and hear stories from the changemakers exploring how wellbeing works and why.

7 Ways to Take Action and Promote Workplace Wellbeing7 Ways to Take Action and Promote Workplace Wellbeing

Stories from the Hearth

Watch the full session from Hearth Summit Bogotá.

Quick Reads

Fostering wellbeing in the workplace isn’t a nice-to-have — it’s a key element of organizational success.
Taking short, frequent breaks throughout the day helps employees recharge, improve focus, and prevent burnout.
Open communication fosters trust and enhances workplace wellbeing.
Encouraging physical activity can reduce stress and boost mental and physical health.
Recognizing achievements and supporting work-life balance create a positive work environment where employees feel valued and motivated.

Promoting workplace wellbeing isn’t just a nice-to-have — it’s essential for fostering a positive and productive environment where employees can thrive. At Hearth Summit Bogotá, visionary social entrepreneur Eleanor Allen shared insightful strategies for organizational wellbeing to avoid burnout and encourage employee excellence. Inspired by these tips, here are seven actionable steps that any organization can implement to create a healthier, happier work culture.

1. Take Regular Breaks

Taking short, frequent breaks throughout the day to prevent burnout and maintain productivity. Encouraging employees to step away from their desks — even for a few minutes — helps them recharge, improve focus, and sustain their energy levels. Implementing policies that remind employees to take breaks, such as using productivity apps or scheduling stretch sessions, can be helpful.

2. Foster Open Communication

A key takeaway from Eleanor’s executive experience is that a workplace where employees feel heard is a workplace where they can thrive. Encouraging open communication through regular team meetings, feedback sessions, and an open-door policy can strengthen trust and collaboration. When employees feel comfortable sharing their thoughts and concerns, it positively impacts their mental well-being and overall job satisfaction.

3. Promote Physical Activity

Exercise isn’t just for the gym! Physical activity reduces stress and boosts both mental and physical health. Organizations can promote movement by offering on-site fitness facilities, organizing group exercise sessions, or encouraging walking meetings. Even small initiatives, like standing desks or lunchtime yoga, can make a big difference in overall well-being.

4. Provide Professional Development Opportunities

Employees who feel like they are growing in their careers experience greater job satisfaction. Investing in professional development — whether through workshops, training sessions, mentorship programs, or tuition assistance — demonstrates that an organization values its team’s growth and success. Encouraging continuous learning benefits both employees and the company.

5. Recognize and Reward Achievements

The importance of feeling valued in the workplace is essential. Implementing recognition programs — whether through formal awards, peer-to-peer shoutouts, or a simple “thank you” in a meeting — can go a long way in motivating employees. A culture of appreciation fosters a positive work environment and encourages continued engagement and excellence.

6. Support Work-Life Balance

Encouraging a healthy work-life balance is a necessary part of preventing stress and burnout. Organizations can support employees by offering flexible work schedules, remote work options, or ensuring they use their vacation time. Promoting a culture where people feel comfortable taking breaks and setting boundaries between work and personal life leads to happier, more productive employees.

7. Create a Positive Work Environment

A workplace should be more than just a place to get things done — it should be a space where people feel valued, respected, and included. Companies can foster a positive culture by encouraging team-building activities, celebrating diversity, and promoting collaboration. A supportive and inclusive atmosphere leads to stronger relationships and a more enjoyable work experience.

By taking proactive steps to prioritize workplace wellbeing, organizations can create a culture that supports both employee happiness and business success. These actionable strategies can help build a healthier, more engaged workforce. After all, wellbeing inspires welldoing — so why not start making changes today?

Organizational culture, work-life balance, and employee wellbeing are key topics that are explored at the Hearth Summits taking place around the world. Want to join in?

Discover the gatherings taking place near you.

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Discover Organizational WellbeingDiscover Organizational Wellbeing

Meet and hear stories from the changemakers championing wellbeing in their organizations.

How to Foster Mental Health Through the Arts: The Fann Psychiatric Clinic StoryHow to Foster Mental Health Through the Arts: The Fann Psychiatric Clinic Story

Stories from the Hearth

Hearth Summit Thiès Session With:

Alassane Seck

Art Therapist, Centre Hospitalier Universitaire de FANN
🌍 Dakar, Senegal

In Senegal, mental illness is a taboo subject. The Atelier d’EX-pression Artistique of the Fann Psychiatric Clinic in Dakar, created in 1999, offers a unique place where patients, visitors and artists can come to express themselves, relax, paint and drink tea in a warm and welcoming environment; a rarity in a society that strongly stigmatizes people suffering from mental illness. The association aims to make art a primary means of therapy, work and rehabilitation for people suffering from mental disorders in Senegal.

During Hearth Summit Thiès 2024, Tostan collaborated with the association to host an interactive session on art therapy. Learn more about the approach from arts therapist Alassane Seck and program participants.

Across the Hearth Summits, the arts play a central role as a therapeutic wellbeing practice and a lens through which we can explore social change.

Watch the session below.

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Dive Into Stories From Around the World

Discover the Arts and WellbeingDiscover the Arts and Wellbeing

Meet and hear stories from the changemakers championing the wellbeing movement in the arts.

Welcome to a curated resource page dedicated to supporting the wellbeing of changemakers in the wake of challenging moments. Here, you’ll find tools, guides, and insights designed to help sustain your holistic wellbeing as we navigate complex, high-stakes environments. Whether you’re an activist, organizer, or community leader, these resources are here to uplift and empower you.

In times of increased pressure, it’s essential to have support systems in place. This collection offers a range of self-care practices, resilience strategies, and community-based resources tailored to help you stay grounded, focused, and connected. Use these tools to care for yourself and your mission, ensuring that you can continue to drive positive change with inner strength and balance.

Articles Articles

One Question, 109 Answers: No Matter Who Wins, _______. | reasons to be cheerful | November 5, 2024

A New Way to Talk to Each Other | Omega | Adyashanti

Healing Systems | Stanford Social Innovation Review | Laura Calderon de la Barca, Katherine Milligan & John Kania | February 12, 2024

Where Do We Go From Here? | Greater Good Science Center | Kayla DeMonte, Mylien Duong, Carol Graham, Kurt Gray, Manu Meel, Eboo Patel, Scott Shigeoka, Linda R. Tropp, Jeremy Adam Smith, Sahar Habib Ghazi, Kira M. Newman | November 6, 2024

Caring for Yourself During Election Season | Indiana University School of Medicine | October 22, 2024

Processing US Election Results | Facing History & Ourselves | Erica Hodgin | October 25, 2024

The impact of election stress: Is political anxiety harming your health? | American Psychological Association | Zara Adams | October 22, 2024

Recognizing Your Emotions as Data, Not Directives | susandavid.com | Susan David | July 20, 2022

Eight Questions That Can Help You Survive Election Stress | Greater Good Science Center | Jeremy Adam Smith, Jull Suttie | September 19, 2024

Articles for Higher Education

The Morning After – Managing the Day(s) and Week(s) after Election Day – American Association of Colleges & Universities

Managing Election-Related Stress Information – Univeristy of Michigan Counseling and Psychological Services

Teaching in Difficult Times – Georgetown University Center for New Designs in Learning and Scholarship

One Question, 109 Answers: No Matter Who Wins, _______. | reasons to be cheerful | November 5, 2024

A New Way to Talk to Each Other | Omega | Adyashanti

Healing Systems | Stanford Social Innovation Review | Laura Calderon de la Barca, Katherine Milligan & John Kania | February 12, 2024

Caring for Yourself During Election Season | Indiana University School of Medicine | October 22, 2024

Processing US Election Results | Facing History & Ourselves | Erica Hodgin | October 25, 2024

The impact of election stress: Is political anxiety harming your health? | American Psychological Association | Zara Adams | October 22, 2024

Recognizing Your Emotions as Data, Not Directives | susandavid.com | Susan David | July 20, 2022

Eight Questions That Can Help You Survive Election Stress | Greater Good Science Center | Jeremy Adam Smith, Jull Suttie | September 19, 2024

Articles for Higher Education

The Morning After – Managing the Day(s) and Week(s) after Election Day – American Association of Colleges & Universities

Managing Election-Related Stress Information – Univeristy of Michigan Counseling and Psychological Services

Teaching in Difficult Times – Georgetown University Center for New Designs in Learning and Scholarship

Videos & Podcasts Videos & Podcasts

Videos

Self-Regulation Skills in the Face of World Events with Tami Simon & Dr. Jeffrey Rutstein | Sounds True |

Emotional Guidance on Election Eve | Healthy Mind Innovations

Understanding the art of compassion with Barry Kerzin | TED

Living & Loving in Stressful Times | The Wellbeing Project

Podcasts

How do you sit quietly in the middle of a storm? | Search Engine | November 1, 2024

Guided Mindfulness Practices Guided Mindfulness Practices

Envision a Unified Nation: A Meditation | Omega | Brialle Ringer | January 28, 2021

Try a 5-Minute Self-Compassion Break | mindful.org | Kristin Neff and Christopher Germer | March 3, 2023

Fierce Self-Compassion Break | Greater Good Science Center

A Mindful Practice to Meet Tough Emotions with Curiosity | mindful.org | Judson Brewer | September 1, 2023

5 Minute Guided Morning Meditation for Positive Energy | YouTube | Lavendaire

A Guided Meditation to Label Difficult Emotions | mindful.org | Christopher Germer | January 23, 2019

Feeling Overwhelmed? Try the RAIN Meditation | mindful.org | Tara Brach | February 17, 2023

The S.T.O.P. Practice: Creating Space Around Automatic Reactions | mindful.org | Rhonda Magee | March 23, 2020

Having a Tough Conversation? Try this 12-Minute Meditation to Reset | mindful.org | Shalini Bahl | September 21, 2021

Common Humanity Meditation | Greater Good Science Center

Poetry Poetry

Rise | Hannah Drake

A Post-Election Day Poem | Rebecca Faulkner

Events Events

November 20, 2024 | 1pm ET | We Hear You: A Healthy Minds Program Series”

December 3, 2024 | 1pm ET | The Science Behind Your Emotions (& Your Emotional Style) with Dr. Richie

Additional Resource Hubs Additional Resource Hubs

Cultivating Inner Peace & Calm | Sounds True

Election Resources | Sharon Salzberg

Resources to Grow Inner Strengths for Navigating Political Turmoil | Rick Hanson

Have you come across resources that would be beneficial to our community? Have you come across resources that would be beneficial to our community?

If so, we’d love to hear from you.

Peace of Mind: The True Essence of Self-CarePeace of Mind: The True Essence of Self-Care

Stories from the Hearth

This blog was originally published by Talang Dalisay, the Philippines’ first youth-led education- and storytelling-focused mental health non-profit and a co-creator of Hearth Summit Philippines.

When was the last time you felt stressed out?

Perhaps it was when you missed your alarm for your morning lectures, felt disoriented, and ran late. It could’ve been when you were up all night cramming your written paper due at 11:59 pm, which, by the way, was given a week ahead of time. This feeling of panic has overwhelmed you;, your palms sweating, and your whole body trembling, yet you can’t help but feel a sense of familiarity from what you are experiencing. In fact, this pang of stress is something you’re already so familiar with. You don’t feel a tinge of shock at all.

When did it come to this point?

We have all grown so accustomed to these exhausting, tiresome, sentiments to the point where we can’t even tell the difference between a healthy and toxic mindset anymore. According to a report done in 2021 by researchers from VAAY, a German CBD company, Manila ranked as the third most stressful city in the world. The Filipino netizens who were interviewed mentioned how, due to the pandemic, it has become extremely easy for them to lose sight of the ever-present elements that surround and impact them on a daily basis (Chua, 2021). This goes to show how blindsided everyone is when it comes to their own thoughts and feelings, much like a mindless zombie.

So, indulge in my words for a minute. Allow yourself to sit back in any comfortable position and close your eyes. Take a deep breath and silently count to four as you inhale. Hold your breath for seven seconds, and then breathe out completely as you count to eight. Repeat these steps three to five times, and open your eyes. You may have not realised this, but the short breathing exercise you just practised is an easy but effective form of self-care! As you can see, it can be that simple, but that’s what the $450 billion self-care market doesn’t want you to realise.

To them, your vulnerability equals profit. Without this perception of having to rely on thousands of pesos worth of products and treatments, the self-care industry is worth nothing. This is why influence is the most important and crucial thing to them.

Social media has been feeding us this ideology that self-care is spending a day getting mani-pedis, having a huge makeover, going on a shopping spree, or simply anything related to scented candles. Don’t get me wrong, all of the self-help activities I mentioned are great but it’s important to note that this is not all that self-care is. If we continue to chase these “perfect” ideas of self-care but do not actually use them as a way to cope with our daily stressors to support ourselves, then what is the point?

There is no set list of instructions we need to follow in order to practice self-care, as self-care is not one size fits all; what works for someone might not work for you, and what works for you might not work for them, and that’s completely okay. Self-care isn’t simply doing what works for everyone else; it is practising restorative activities to take care of oneself for the betterment of one’s own physical, mental, and emotional welfare. You define what self-care is to you.

From playing with your pets, taking a hot shower, reading a book, and sleeping, to going for walks outside, taking free pottery classes, and working out; all of these activities are just a few of the thousands of other things you can classify as self-care. You don’t necessarily need to follow whatever self-care routines you see on Youtube or Instagram step-by-step. This is just a reminder that we are all separate individuals who have different ways of coping, so setting yourself up to strictly follow other people’s self-care routines is wrong. Self-care is not supposed to be a goal, but a mindset a person acts on for themselves.

“It is not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.” Self-care is not self-indulgence, but a form of self-preservation. It is not pushing others aside for oneself either. It is simply taking a step back and saying “me too”.

Sources:

Chua, P. (1970, January 1). Manila was just ranked the third most stressful city in the world. Esquiremag.ph. Retrieved December 18, 2021, from https://www.esquiremag.ph/culture/lifestyle/the-most-stressful-cities-index-2021-a00297-20210620

Cabico, G. K. (n.d.). Philippines among most stressed, emotional countries – Gallup report. Philstar.com. Retrieved December 18, 2021, from https://www.philstar.com/headlines/2019/04/26/1912816/philippines-among-most-stressed-emotional-countries-gallup-report/amp/

About Talang Dalisay

Talang Dalisay is a non-profit organization founded in Manila, Philippines centering on mental health for our fellow Filipinos. We are a young community of storytellers and change-makers, opening conversations on the current mental health stigmas in the country as well as aiding in the integration of persons with disabilities (PWDs) as members of our global community.

Our mission upholds the values of empathy, compassion, and empowerment. We aim to focus on action oriented projects that center on moving towards a society that validates the mental health and neurodivergence of Filipinos. We acknowledge that mental health is a systemic issue — it is an ever-changing and controversial topic especially as a BIPOC community. Thus, through our art and stories, we hope to create a higher consciousness and understanding of how to create inclusive spaces for all amidst these intersectionalities.

Our vision as an organization is to become a stepping stone for Filipinos to create spaces of inclusivity. Collectively, we hope to amplify the individual’s potential to shine purely; living in authenticity, truth, and purpose. Through our projects in elevating the mental health discourse, we hope to be one of many facets that encourage others to create more avenues for positive change, always embracing the ability in any disability.

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Dive Into Stories From Around the World

Discover the Wellbeing Movement in AsiaDiscover the Wellbeing Movement in Asia

Meet and hear stories from the changemakers championing the wellbeing movement in Asia.

How to Rest: Tips and Lessons From a WorkaholicHow to Rest: Tips and Lessons From a Workaholic

Stories from the Hearth

Reflections From:

Akasby Pante

Correspondent, Talang Dalisay
🌍 Parañaque, Philippines

This blog was originally published by Talang Dalisay, the Philippines’ first youth-led education- and storytelling-focused mental health non-profit and a co-creator of Hearth Summit Philippines.

School has always been stressful. It wouldn’t be school unless it made you want to pull all your hair out because of pure frustration. However, this year, we were faced with a new challenge: online school.

This new system has garnered various reactions from all kinds of students, with different personalities and learning styles. Some absolutely loathe it, claiming that they have to learn everything by themselves. Others enjoyed the freedom that comes with it, being able to take more control over how they spend their time. Fortunately enough, I am part of the latter group of people.

You can imagine just how excited I was at the beginning of the school year. I wanted to work out, journal, and read, all these things I thought I would be able to do, now that I had more time before classes. Even so, when school work started piling once again, these plans ultimately fell through. You know, just like every other year. And I thought I could just get on with it. Stick through the sleepless nights and the terrible feeling it left me with the day after. Not be able to work properly that same day because of how tired I was and watch my entire week spiral out of control.

But for some reason, I just couldn’t do it anymore. I couldn’t force myself to stay up until three in the morning when I knew how it would make me feel later that day. I couldn’t spend my entire weekend working instead of spending time with my family. I couldn’t deal with it.

For a while, I thought that I had become lazy. I was losing my focus and I had to get my life together. I soon realized that my body just couldn’t put up with that kind of torture anymore. It wouldn’t. So I had to come up with a plan to work around it, and preferably soon. Here’s what I came up with and maybe it can help you too.

Step 1: Rest

Drastically changing your workflow will not happen overnight. It takes time and mental energy to change a routine that is probably built upon years of habit. Therefore, if you can, try to take a break from the responsibilities that you can temporarily put off.

Obviously, you cannot let go of school or work, but there may be a few things you can hold off for the time being. Personally, I took a leave of absence from Talang Dalisay for an entire month. The amount of time you take off—as well as the activities you choose to take a break from—are ultimately up to you. For the most part, it will depend on the gravity of these responsibilities, how much time you think you can spare, and how much time you think you need in order to effectively “restart”.

However, the most important aspect of this step is that it will be able to achieve the following. First, it will give you time to rest and recharge. Second, it will allow you to focus on yourself and your improvement with reduced stress.

Step 2: Recalibrate

Now, I mentioned all these things about offloading some responsibilities and giving yourself time to focus on yourself. However, before you take action, there is one important step you need to do first: recalibrate. Change the way you think about your own personal productivity and work. Consider rest and fun as an integral part of your weekly agenda and treat it as if it is just as important as all your school requirements and extracurriculars. Because it is.

If you want to be able to produce quality outputs, the amount and kind of breaks you give yourself must be of the same standard. Doing this will prevent you from getting burnt out and keep motivated throughout the week.

Step 3: Reflect

After changing your mindset, it’s time to think about how exactly you are going to improve your work-life balance. What exactly are you going to change from your current routine and habits?

If you are not sure where to start, try searching online. There are so many videos, blogs, and books out there that can help you and give you a few suggestions. Try listening to their advice and try out their techniques. Reflect on what you think would best suit you considering your working methods, personality, and lifestyle.

It’s important to contemplate upon these things because it will help you realize what you could possibly change about your current working habits. For example, one rule I decided to set for myself is that I am not allowed to work during the weekends unless absolutely necessary (usually when there is just too much to do). This was something I decided to implement after I learned about Parkinson’s law which states that “Work expands so as to fill the time available for its completion”. Therefore, if I set a mindset that weekends “do not exist” then I will be able to finish all my tasks by Friday. Doing so has given me sufficient time to recharge as well as give me something to look forward to throughout the week.

Step 4: Realize

Once you’ve set a break period, changed the way you think about work, and figured out what changes you wish to make, it’s time to take action. Realize your plans. It definitely won’t be easy sometimes because as humans, we are creatures of habit. Consequently, it is so much easier to just fall back into our old routine. Nonetheless, you must remind yourself who you are doing this for. You. No one else but you. And you deserve nothing but the best.
As a notorious workaholic, I always thought that loving my work meant putting it above everything and everyone else. However, if there’s anything that the “reset” period has taught me is that my world must not only revolve around one single thing alone. As cliche as it sounds, there must always be a balance.

Before I end this article, I wish to leave you all with a quote. It is one that a close family member sent me during those difficult times which I also feel captures the essence of this piece quite perfectly: “A friendly reminder that “your best” doesn’t mean pushing yourself to your breaking point. “Your best” means the best you can do while being your best you. Get enough sleep, give yourself breaks, listen to your limits. “Your best” is better when you are happy and healthy.

About Talang Dalisay

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Creating Inner Wellbeing

Our Ultimate Guide of Practices to Try Today

Co-created by The Wellbeing Network

What do you do for your inner wellbeing?

Here at The Wellbeing Project, we don’t define “inner wellbeing” – it’s something that means different things to each of us! We do share, however, practices and rituals that help us all along our individual wellbeing journeys.

We asked members of The Wellbeing Network – our global coalition of individuals and organisations championing the wellbeing for social change movement – to share their favourite practices that help them create a sense of inner wellbeing.

Take a deep dive into this growing list to find your next wellbeing practice.

This list is growing – help us add to it! Do you have a wellbeing practice to share? Did you try something on this list and love it?

31 Practices for Creating Inner Wellbeing 31 Practices for Creating Inner Wellbeing

1. Spend a few moments with your breath

By simply tuning into your breath, you can bring yourself into the present moment, ease stress, and create a sense of calmness. It’s a small act with big rewards, boosting your mood, energy, and overall mental clarity. Next time you need a little pick-me-up, just take a deep breath and feel the difference. Get started with our 5-minute guided meditations.

2. Express gratitude

When you pause to acknowledge the things you’re grateful for, whether big or small, you’re shifting your focus to the positive aspects of your life. This simple act can instantly uplift your spirits, cultivate a sense of contentment, and even improve your relationships. So, why not take a moment right now to think of something you’re thankful for? You’ll be amazed at how it brightens your day.

3. Move your body

Whether it’s a quick stretch, a brisk walk, or a dance around the room, getting your body moving can instantly uplift your mood and energy levels. Physical activity releases endorphins, those feel-good hormones that can help alleviate stress and boost your sense of happiness. Plus, moving your body improves circulation, reduces muscle tension, and increases your overall vitality. Need more pros? This podcast episode on a “Playful Approach to Fitness” hosted by Jameela Jamil lists them all.

4. Ha-ha-have a good laugh

Laughter has this magical way of brightening our days and lifting our spirits. When we laugh, it’s like a warm embrace, filling us with joy, connection, and a sense of pure delight. Whether it’s a hearty belly laugh with friends or a giggle shared with loved ones, laughter reminds us to savour the simple pleasures of life and find beauty in every moment.

5. Explore your creativity

Itching to use your hands? Have you always wanted to learn a new artistic skill? Find a space to practice your creativity, such as an art class or a DIY project at home. Not only does exercising your creativity feel fulfilling and spark joy, but using your hands is a proven way to increase feelings of satisfaction.

6. Journaling

Journaling can significantly enhance wellbeing by providing a structured outlet for processing emotions, reducing stress, and gaining clarity on thoughts and experiences. Through journaling, we can track patterns, set goals, and reflect on personal growth, leading to increased self-awareness and resilience. Don’t know where to start? This podcast episode hosted by Dr. Rangan Chatterjee may provide some guidance.

7. Enjoy playtime

Play isn’t just for kids! Adults need to have fun too. Spending time playing – having fun for fun’s sake – can be an antidote to stress, increase feelings of joy, promote imagination and creativity, and build bonds and empathy with others.

8. Learn a new skill

Have you always wanted to know how to cook? Speak a language? Build something? Learning new skills is a great way to introduce novelty into your life, build self-confidence, and meet new people. Watch how-to videos on platforms like YouTube, Udemy, and LinkedIn or ask someone in your community to teach you something new.

9. Spend some time in the sun

Humans are just like plants: we need sunlight to grow and thrive too! Making sure you get a daily dose of Vitamin D (or bright light if the weather is darker) can be one way to boost serotonin levels, strengthen your immune system, and support your wellbeing.

10. Enjoy Ma (間)

Ma is a Japanese philosophical concept of the space between a beginning and an end. In enjoying Ma, we take time to pause, be mindful, and reflect on what has begun and what has ended. The result is an intentional, slow moment that can help quiet the mind.

11. Say “hello”

Research in the U.S. showed that adults who said “hello” to their neighbours self-reported higher rates of wellbeing than those who didn’t. Who in your community can you start saying “hello” to?

12. Stop to smell the roses

By slowing down, being mindful, and keeping an eye on the little things in life, we can invite a certain quietude, peace, and happiness into our hearts. Taking time to notice and be delighted by shōkakkō – a Japanese term for little joys in life – can be a beautiful practice for mindfulness, gratitude, and happiness.

13. Try meditation

Meditating is a practice of mental calm and focus. There are many ways you can meditate. You can start a practice entirely on your own, or you can even download guided meditations from our Meditation Hub or any of your favourite apps.

14. Visit an art museum

While creating art can be incredibly therapeutic, so can simply observing and contemplating it. Alain de Botton and John Armstrong’s book, “Art as Therapy”, explores how viewing art from a new point of view can help us with our wellbeing. The book offers several techniques for using art as therapy, but you can also venture out on your own to see how spending time in museums and galleries makes you feel. Here are some tips from the Guggenheim Museum in Bilbao, Spain.

15. Dance in a group

Dancing with others is an integral part of many cultures. Whether by partaking in a traditional dance or just spontaneously busting a move, dancing is a great way to move the body and connect with others. Look for dance classes in your community, collective dance experiences like flash mobs, attend a concert, or participate in dancing rituals in your community.

16. Drink some extra water

We need to stay hydrated to stay focused and energized during the day. Have trouble drinking enough water throughout the day? Try setting a timer or setting out your cups of water in the morning to remind yourself to drink up.

17. Stretch it out

When you take the time to stretch, you’re not only releasing tension and tightness in your muscles but also increasing blood flow and flexibility. Plus, stretching can help improve your posture and prevent injuries, allowing you to move through your day with greater ease and comfort.

18. Speak to a therapist

Talk therapy offers a compassionate and supportive space to openly explore our thoughts and feelings, leading to improved self-awareness, healthier coping strategies, and increased resilience. Research consistently shows the effectiveness of therapy in reducing psychological symptoms and enhancing overall wellbeing, highlighting its importance in emotional healing and growth.

19. Spend time with a furry friend

Study after study confirms what humans have felt and known since the dawn of time: animals have this incredible power to heal and uplift us, making our hearts lighter and our spirits brighter. Just being around them can wrap us in feelings of comfort, companionship, and pure, unconditional love, making us feel truly connected and supported. Even if you don’t have an animal at home, you can visit a friend’s pet, watch animals in a park, or volunteer at an animal shelter.

20. Take some time off

Ah, taking some time off! An invitation to step away from the hustle and bustle of everyday life and immerse yourself in moments of discovery. Whether you’re exploring far-off lands, reconnecting with loved ones, or simply indulging in some well-deserved rest, a sabbatical or holiday is a precious gift to yourself. On top of being a chance to refuel your spirit, recharge your energy, and return to life feeling refreshed, inspired, and ready, it’s also believed to extend your life expectancy!

21. Eat well

Eating well is like a love letter to your body and soul. Every bite is an opportunity to show yourself kindness and care, to honour the incredible vessel that carries you through life’s journey. Whether it’s savouring a colourful salad bursting with fresh veggies or indulging in a decadent piece of dark chocolate, eating well is a celebration of the abundance and goodness that surrounds us.

22. Cultivate your friendships

Whether it’s catching up over a cup of coffee, or simply being there for one another in times of need, cultivating friendships enriches our lives in countless ways and even extends our lifespan! It’s about creating a network of love and support that sustains us through life’s ups and downs, reminding us that we are never alone.

23. Let it go

A study conducted by the University of Frankfurt found that singing releases oxytocin, a hormone linked to bonding and social connection, which can elevate mood and reduce feelings of loneliness. Singing offers not only a source of artistic expression but also a powerful tool for enhancing mental, emotional, and physical health. Meaningful songs, like those used in special rituals or just your favourite tunes, can help bring you closer to yourself and others.

24. Saddle up

Spending time with horses, either informally or through Equine-Assisted Therapy (EAT), can be incredibly therapeutic. As sacred animals in some cultural traditions, like the First Nations communities in North America, spending time with horses can invoke the historic, spiritual connection between humans and this majestic animal.

25. Tune in

Music can have a healing, therapeutic, and mood-boosting effect on your mental health and wellbeing. When you listen to music that you enjoy or are familiar with, your brain produces the happy hormone (dopamine) and lowers the stress hormone (cortisol). Listening to your favorite music can not only make you feel more joyful but it also can relieve stress and anxiety. Turn it up!

26. Enjoy a light (or strong) touch

Massage therapy is one way to cope with stress and improve your physical and mental wellbeing. When one gets a massage, their body releases serotonin, which eases feelings of depression and sadness, and lower cortisol, a stress-related hormone. One could consider a massage like “an hour-long hug” where physical touch and contact give space for both physical and mental relaxation and rest.

27. Head to the great outdoors

Exercising outside can improve mood, self-esteem, and physical health. Research has shown that there are psychological benefits of physical activity in natural environments. Being outside within nature can offer a restorative environment for when we feel a sense of mental fatigue. Find rejuvenation in Ecological Belonging.

28. Dancing

Dancing is a form of exercise that engages multiple body systems at the same time – the heart, lungs, muscles, and brain. Your brain also releases endorphins when you exercise which can have a mood-boosting effect. Don’t have time to attend a dance class? Can’t find a group to dance with? Get moving on your own by just turning on your favourite music and busting a move at home.

29. Art therapy

Art therapy is a healing process centred on art-making and psychotherapeutic creativity. It can help reduce distress and build emotional resilience. Whether conducted individually or within a community, art therapy can provide a space for meaning-making, which can contribute to an overall improved sense of wellbeing.

30. Slip into full-body bliss with yoga nidra

Yoga nidra, or yogic sleep, is a powerful meditation technique for relaxing and rejuvenating the body. Each short session, taken lying down in the savasana pose, gently guides you through a deep dive through the different layers of the self. You can emerge feeling rested, restored, and ready to go: some say a 45-minute session can lend the physical effect of having slept for 3 hours!

This list is growing – help us add to it! Do you have a wellbeing practice to share? Did you try something on this list and love it?

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Dive Into Stories and Resources From Around the World

3-Minute Reflections by Satish Kumar 3-Minute Reflections by Satish Kumar

Healing From Trauma: The Leadership Skill You Didn’t Know You Needed Healing From Trauma: The Leadership Skill You Didn’t Know You Needed

A CONVERSATION WITH:

Benoît Legrand

Business leader, psychogenealogist, former CEO and Chairman
🌍 Paris, France

As the conversation around the impacts of trauma in the social change sector continues to grow, changemakers can take an opportunity to reflect on how their wellbeing impacts their leadership skills.

Last November, TheMerode Club brought together seasoned executives from the government, business, civil society, and academic sectors to reflect on wellbeing at the individual, collective, and planetary levels.

Benoît Legrand, a visionary business leader with over 25 years of experience in various C-level positions in the European financial sector, joined The Wellbeing Summit Brussels to share reflections from his career in business and newfound venture as a psychogenealogist.

Speaking on a panel about the impacts of intergenerational trauma with The Wellbeing Project’s co-lead, Aaron Pereira, and Katherine Milligan, Director of the Collective Change Lab, Benoît encouraged changemakers to connect the individual with the organizational by asking themselves: how do my traumas impact my leadership style?

We sat down with Benoît to dive deeper into this topic. Drawing on his business and personal experiences, hear from Benoît about why acknowledging and addressing one’s traumas is an essential leadership skill, plus encouragement for leaders to start this important journey.

“It should be part of the essentials of leadership. Because, knowing your own darkness is, I think, the best method for dealing with the darkness of other people. You cannot have change, have people change, and change yourself before you accept that something is really wrong. Right?”

Tell us about the impacts of trauma.

Trauma, for me, is something which we all go through, and something absolutely necessary to be aware of to give the best of yourself and find your place in this world. The idea of “trauma” might give or have a sense of drama, which is of course very true when we think about those very macro-level traumas which have affected large populations or very deep traumas that some individuals can go through. Yet, trauma goes also into more subtle dimensions of things which traumatize you. You can be affected by what happened to you consciously, but also by what happened in your family, school, community, country, continent, or race. These impacts are being inherited, which we see now from an analytical and empirical point of view. So in a way, we are all traumatized. But it’s okay. The point is merely for every one of us to just first acknowledge it, dare to look at it and think beyond everything which we know consciously.

I’ll always have in my mind what Carl Jung said, “who looks outside, dreams, and who looks inside, awakes.” I’ve learned that from this process. I thought just looking outside would make me smart and intelligent. But the awakening comes from looking inside of myself, not being scared and not being afraid. By facing reality, we can unlock a lot of situations.

Leaders care about so many people and they don’t want to let anyone down. But they should realize that if they go down themselves, they let everyone down.

When leaders do inner work, including healing from trauma, how does it impact their organization’s wellbeing?

It’s just essential to face your trauma as a leader. You will notice anyone who’s just going out there and showing his vulnerability, just making himself more human. As a leader, if you effectively radiate this positive energy, then it diffuses around the organization. It’s a bit like a pendulum: if at the very top, the positive radiation is there, the radiation at the bottom will be just proportionate. And if the organization is big, or you go to a company or a country, then the impact you can have is just immense. So it’s our own responsibility to think for ourselves: What do I want to be in this world? Do I want to be an agent of positive radiation? Or do I still want to keep all this hatred and and violence and fear and negative energy in myself and overload the world with that right?

Do you think leaders understand the importance of caring for their wellbeing?

Let’s say, okay, we know it’s important to eat. We know it’s important to sleep. We know it’s important to read good things. But do we take, as leaders, the time to step back to sit with someone and just have a conversation? Get a couple of things out, talk and discuss, just to say, “Well, I’m not alone here, right?” and to take care of yourself? It’s fantastic because leaders care about so many people and they don’t want to let anyone down. But they should realize that if they go down themselves, they let everyone down. So having a preventative strike, taking a step back, breathing it, having a discussion and looking at your psychological health is very important. But that can be very hard for leaders, to say, “I need to ask for help.” I personally have been very bad at this.

Can you tell us a bit more about that?

I’ll just testify what I’ve been through. I was having a very intense business life. I was managing teams all over the world and travelling 80% of the time. I was also under heavy stress, with a new CEO that was misaligned with what I was thinking. There was a combination of things, including me having worked like hell for the last 20 years, going all over the place, with pressure from left to right. And at one point, my body – because my brain didn’t want to understand it – sent the signal: stop. My heart gave me a very strong signal that I needed to stop. I stayed in the hospital for four or five days, where I realized that I went over a limit because I was not sufficiently courageous to face my limits and ask for help.

I kept denying reality. I thought, because I’ve been through so many challenges and successes as a leader, I’m going go through it this time also. I’m not going to ask for help or say I’m vulnerable. But the second problem is once you effectively realize you’re not OK and you might not manage to deal with the situation, there’s some kind of taboo. So you just keep fighting on your own. This is what leaders might face. I know that in France, about one out of two leaders or entrepreneurs is close to being in burnout. One out of two, which is just dramatic.

So what should leaders be doing to care for their own wellbeing, which then will have a positive impact on their organizations?

You, as a leader and manager, have been doing nothing else than daring right? You have been taking risks. This is what you do daily. But there are also risks to take about yourself so you can see a couple of things. It’s okay. You will be more powerful by doing it. And really, what do you have to lose? Even if you’re 40, 50, 60, you still have life to live. What do you want to do with it? So look forward and say, “Is it worth taking the time and challenging myself just to try to be at the best place can be on this planet?” If you take that time, once you’re there, nobody can stop you.

Look forward and say, “Is it worth taking the time and challenging myself just to try to be at the best place can be on this planet?” If you take that time, once you’re there, nobody can stop you.

And the systemic approach is so powerful. We live in systemic environments: whatever changes something which influences something which changes, and so on. Once you start talking about something, you see things happening around you. The power of communication, daring to put things on the table and explain things, starts to unlock a lot of things that can bring a lot of peace.

But do this in a secure environment: bring safety and security around you. It can be hard, but if you do it with the right spirit of care, love, and positivity, it will come right back to you.

About Benoît

Benoît Legrand is a visionary business leader with over 25 years of experience in various C-level positions across multiple countries. Throughout his career, Benoît’s driving conviction has been centered around putting people at the heart of the company. He believes in genuine care for employees and customers to achieve lasting success. Having served as CEO of ING Direct France, Country CEO of ING France, and Chairman of ING France, he demonstrated his dedication to innovation by spearheading ING Ventures, the EUR 300m Corporate Venture Capital arm. After leaving ING in 2021, Benoît now advises organizations on innovation and transformation. He holds degrees in International Relations and Economics. Belgian and based in France for over 10 years, he has lived in 8 different countries and speak 5 languages.

Want to know more about trauma and its impacts?

Watch the first virtual convening in our webinar series hosted by The Wellbeing Project and the Collective Change Lab. You can also visit our new hub for research and stories on intergenerational trauma. Together, we explore how we can move from trauma-informed to healing-centered ways of working for systemic change.