Ulster Rugby vs Cheetahs

LENDING A HAND makes us feel good. Carrying out acts of kindness, whether small or large, can increase happiness, life satisfaction and general sense of wellbeing. ENERGY - try to look after yourself. Stay safe, respect your body and make the healthiest choices you can. » Try and eat with other people where and when you can, so you get the opportunity to chat. » Sleeping can help ease stress, so make time for it. » Take regular time offline and spend a while enjoying the silence. » Try and get outdoors and into daylight when you can. » Every little step you take to improve your physical health, will help improve your overall wellbeing. For more information As one of Ireland’s largest charities, Extern provides confidential, non- judgmental emotional support for people of all ages who are experiencing feelings of anxiety, distress, or despair, and who are living with a mental illness. Extern Reach Out Reach Out by Extern offers support to people whose lives have been impacted by substance or alcohol misuse, suicide, self-harm or mental health issues. » You can call us on 07442 533165 » You can WhatsApp us on 07442 533165 and we’ll get back to you. » You can email us at reachout@extern.org Lifeline If you or someone you know needs help, you can telephone Lifeline free at any time. Lifeline is a crisis response helpline available 24 hours a day, seven days a week. It offers immediate help over the telephone if you, or someone you know, is in distress or despair. Telephone: 0808 808 8000

KEEP LEARNING - Setting goals, being open to new ideas and continuing to KEEP LEARNING throughout life helps boost wellbeing and build resilience. Continuing to learn throughout adult life has been associated with improved mental wellbeing. It can improve self-confidence, self-esteem and maintain a sense of hope and purpose. It can even instil a greater ability to cope with stress. Here's some simple suggestions to exploring new ideas, seeing opportunities, embracing new experiences and sharpening our skills: » Take on a new task or help someone » Get to know your colleagues more » Join a book club or your local library - all have free WiFi, computers for public use, events and ... You can also find newspapers, magazines and local information. » Add to your work knowledge with colleagues » Organise lunchtime workshops » Listen to a podcast or read a journal article » Take a course » Learn an instrument or language » Set a goal and work towards achieving it Learning improves our self-esteem, keeps us connected and involved and helps us adapt to change and find meaning in our lives. LENDING A HAND is about more than just sharing material things with others. It’s about cultivating a spirit of generosity and actively supporting others. Helping others and working towards a shared goal can stimulate the reward areas in the brain and help generate positive feelings. Here's some ideas to boost your self-worth and happiness by giving: » Volunteer with Extern » Express gratitude - thank someone » Compliment someone » Help a colleague with their work » Share your ideas or feedback » Make someone a cup of tea or offer a smile - the simple things can make a big difference » Perform a random act of kindness for a colleague, friend or even a stranger

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