factsheet exampleHelp yourself to the moodfoodmove self-help factsheets. They are a selection of habits, skills, information, support, and ideas for boosting mental wellbeing. We hope that when you see how many options you have, it will inspire to try out different things and build your own self-help toolkit.

These PDF factsheets are a single page in length. Each one introduces something that you can do to improve your mental wellbeing i.e. help you feel better!

Please remember that if you’re working with a therapist or medical practitioner, take their advice over anything offered here. They know you better than moodfoodmove does. But we’d love it if you took a factsheet with you, and had a chat with them about it.

Mood: Factsheets for a Positive Mindset

A positive mindset is beautifully described by positivepsychology.com as follows: “Having a positive mindset means making positive thinking a habit, continually searching for the silver lining, and making the best out of any situation you find yourself in.” It is particularly encouraging that by actively applying the traits and characteristics of a positive mindset in your life you can develop and maintain a positive mindset.

Pleasurable ActivityBy doing small and regular amounts of pleasurable activities we can increase our happiness, and reduce our depression.
Keep TryingFeeling stuck? Try something else, something new, something small. Just keep trying, you will get there!

Food: Factsheets for Good Nutrition

As well as affecting our physical health, what we eat may also affect the way we think, feel and behave. Among other benefits, good nutrition can provide fuel to your brain, counteract the impact of stress on your body, and affect mood-related body chemicals. Below are some ideas to try out.

Green TeaDrinking Green Tea may help to increase the levels of serotonin in your brain.
Meal SaladsUse this chart to create dozens of meal variations.
The Niacin ProtocolNiacin is needed for producing the good mood chemicals serotonin and dopamine.
Break your Soda Habit!Learn how to go from a soda habit to a water habit, painlessly!
Toasted Pumpkin Seeds1/4 cup contains RDA 74% manganese, 57% phosphorus, 48% copper, 48% magnesium, 23% zinc!

Move: Factsheets for a Healthy Lifestyle

The tools in the Healthy Lifestyle section can help you feel stronger and more hopeful. Looking after your physical wellbeing and your lifestyle will have an impact on your mental wellbeing. Check out each factsheet for specific, easy-to-follow tips. 

Mindful BreathingMindful breathing is the most common mindfulness practice for beginners.
4-7-8 BreathingThe 4-7-8 breathing exercise is a natural tranquilizer for the nervous system.
Mindful WalkingA mindful activity, like mindful walking, can be a powerful introduction to meditation practice.
Epsom Salt Foot-bathAn Epsom salt foot-bath is helpful during acute stress – it will relax you deeply, quickly.