We’ve joined up with ITV and created Top Tips on Tech - a series of videos and guides to help you, your family and friends learn about different technologies and how to get the most out of them. Watch our series of special ad breaks every weekday on ITV, showing in the first break of This Morning and the central break of the ITV Evening News.
We’ve joined up with ITV and created Top Tips on Tech - a series of videos and guides to help you, your family and friends learn about different technologies and how to get the most out of them. Watch our series of special ad breaks every weekday on ITV, showing in the first break of This Morning and the central break of the ITV Evening News.
Keeping fit, with Gareth Southgate
It can be easy to rush through life without stopping to notice much. Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing. Official Website of HAPPY SCIENCE. HAPPY SCIENCE is a worldwide religious organization that spreads spiritual teachings to solve problems in life with love, enlightenment and faith. Our main teachings is the Fourfold Path which are “Love,” “Wisdom,” “Self-Reflection” and “Progress,” also called “The Principle of Happiness.” Members of HAPPY SCIENCE have faith in Lord El. Meghraj Tamang is on Facebook. Join Facebook to connect with Meghraj Tamang and others you may know. Facebook gives people the power to share and makes.
Managerial maestro Gareth Southgate suggests how you can stay fit and healthy, with a little help from some current England stars. If you want to share these tips and tricks with others, you can also download the simple step-by-step guide below.
Our tech tips are available to watch now, or to download as simple guides for later.
How to get the most out of WhatsApp , with Clare Balding
How to stay safe online, with Angellica Bell
How to download podcasts, with Rylan Clark-Neal
How to make the most of family time online, with David Walliams
How to stay productive when working from home, with Clare Balding
How to stay happy and healthy at home, with Fearne Cotton
Webpage Updatesteach To Be Happy Birthday Wishes
Culture and entertainment, with Reggie Yates
How to take your business online, with Jake Humphrey
Protecting your business online, with Peter Jones
Keeping your kids safe online, with Marvin & Rochelle
Webpage Updatesteach To Be Happy Hour
Tech Tips for home schooling, with David Walliams
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Kids love it
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We know it’s a difficult time, and that staying connected is more important than ever. So we’re doing all we can to keep you in touch with the people and things that matter most, stay productive, and stay entertained.
You can still order from us online.And you can be sure our networks are built to keep the whole nation connected when you need us most.
It can be easy to rush through life without stopping to notice much.
Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing.
You can check your mood using this simple mood self-assessment quiz.
Some people call this awareness 'mindfulness'. Mindfulness can help us enjoy life more and understand ourselves better. You can take steps to develop it in your own life.
What is mindfulness?
Professor Mark Williams, former director of the Oxford Mindfulness Centre, says that mindfulness means knowing directly what is going on inside and outside ourselves, moment by moment.
'It's easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living 'in our heads' – caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behaviour,' he says.
'An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means waking up to the sights, sounds, smells and tastes of the present moment. That might be something as simple as the feel of a banister as we walk upstairs.
'Another important part of mindfulness is an awareness of our thoughts and feelings as they happen moment to moment.
'It's about allowing ourselves to see the present moment clearly. When we do that, it can positively change the way we see ourselves and our lives.'
How mindfulness helps mental wellbeing
Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better.
When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted.
'Mindfulness also allows us to become more aware of the stream of thoughts and feelings that we experience,' says Professor Williams, 'and to see how we can become entangled in that stream in ways that are not helpful.
'This lets us stand back from our thoughts and start to see their patterns. Gradually, we can train ourselves to notice when our thoughts are taking over and realise that thoughts are simply 'mental events' that do not have to control us.
'Most of us have issues that we find hard to let go and mindfulness can help us deal with them more productively. We can ask: 'Is trying to solve this by brooding about it helpful, or am I just getting caught up in my thoughts?'
'Awareness of this kind also helps us notice signs of stress or anxiety earlier and helps us deal with them better.'
Mindfulness is recommended by the National Institute for Health and Care Excellence (NICE) as a way to prevent depression in people who have had 3 or more bouts of depression in the past.
See the NICE guideline on depression in adults.
How to be more mindful
Reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step to mindfulness.
Notice the everyday
'Even as we go about our daily lives, we can notice the sensations of things, the food we eat, the air moving past the body as we walk,' says Professor Williams. 'All this may sound very small, but it has huge power to interrupt the 'autopilot' mode we often engage day to day, and to give us new perspectives on life.'
Keep it regular
It can be helpful to pick a regular time – the morning journey to work or a walk at lunchtime – during which you decide to be aware of the sensations created by the world around you.
Try something new
Trying new things, such as sitting in a different seat in meetings or going somewhere new for lunch, can also help you notice the world in a new way.
Watch your thoughts
'Some people find it very difficult to practice mindfulness. As soon as they stop what they're doing, lots of thoughts and worries crowd in,' says Professor Williams.
'It might be useful to remember that mindfulness isn't about making these thoughts go away, but rather about seeing them as mental events.
'Imagine standing at a bus station and seeing 'thought buses' coming and going without having to get on them and be taken away. This can be very hard at first, but with gentle persistence it is possible.
'Some people find that it is easier to cope with an over-busy mind if they are doing gentle yoga or walking.'
Name thoughts and feelings
To develop an awareness of thoughts and feelings, some people find it helpful to silently name them: 'Here's the thought that I might fail that exam'. Or, 'This is anxiety'.
Free yourself from the past and future
You can practise mindfulness anywhere, but it can be especially helpful to take a mindful approach if you realise that, for several minutes, you have been 'trapped' in reliving past problems or 'pre-living' future worries.
Different mindfulness practices
As well as practising mindfulness in daily life, it can be helpful to set aside time for a more formal mindfulness practice.
Mindfulness meditation involves sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander.
Yoga and tai-chi can also help with developing awareness of your breathing.
Information: You can watch this short mindful breathing exercise video on YouTube from Every Mind Matters.
Be Mindful is an online course for reducing stress, anxiety and depression.
Is mindfulness helpful for everyone?
'Mindfulness isn't the answer to everything, and it's important that our enthusiasm doesn't run ahead of the evidence,' says Professor Williams.
'There's encouraging evidence for its use in health, education, prisons and workplaces, but it's important to realise that research is still going on in all of these fields. Once we have the results, we'll be able to see more clearly who mindfulness is most helpful for.'
More tips for wellbeing
There are other steps we can all take to improve our mental wellbeing. Learn more about the 5 steps for mental wellbeing.
Page last reviewed: 20 November 2018
Next review due: 20 November 2021