Adults

Life is busy. But [email protected] can help you check back in with yourself and bring positive wellbeing into your day-to-day. Check out our practical tools and tips below!

Gratitude

Practising gratitude helps us feel happier, more determined, optimistic and focussed - it can even help us sleep better!

Empathy

When we are kind, our brain releases oxytocin. This leads to an increase in our self-esteem, energy levels and overall positivity.

Mindfulness

Mindfulness encourages us to pay attention to the present moment, and reduces stress and anxiety

Emotional Literacy

When we improve our emotional literacy we can work towards recognising our feelings and being able to manage them.

Let’s Practise

As we know, if we want to get better at something, we need to practise. Our wellbeing is no different.

Here are some simple ideas to help you practise Gratitude, Empathy, Mindfulness and Emotional Literacy every day. Because the more you practise, the better you will feel.

Gratitude

Write down three things that went well for you today. It could be something as simple as a morning walk or recognition at work. Try to do this every day if you can — keeping a notebook next to your bed is a great way to remember.

Empathy

Do one small (or big!) thing for someone every day. Whether it’s grabbing an extra coffee for your busy colleague, texting a friend to let them know you’re thinking of them, or helping a stranger carry their shopping bags to their car — it is guaranteed to make their day and yours.

Mindfulness

Go to a quiet space for five minutes every day, take a few deep breaths and notice what is going on around you. What are five things you can see? Five things you can hear? Five things you can feel? You might like to include smell and taste too!

Emotional Literacy

If you’re feeling a bit flat, cranky, stressed or emotional, try putting on some music, getting active or connecting with a friend. These can work wonders for lifting our mood.

Activities to try this month

Gratitude
Gratitude

Gratitude

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Practising gratitude is key to your happiness and coping with challenging times.

Research tells us that if you practise gratitude every day, in 21 days your brain begins to scan the world for the positives. In fact we become 3 times more likely to notice a positive than a negative!

TIP: Click on the “+” button to do the activity
Tap on the “+” button to do the activity

Take a moment to think about the following;

  1. What is something about your workplace or home that you are grateful for?
  2. What is something about your kids or friends you are grateful for?
  3. What is something about your friends, family or colleagues that you are grateful for?
Healthy Habits2
Emotional Literacy

Healthy Habits

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When things are challenging, thinking about looking after ourselves or changing habits can be a little overwhelming. The key at times like this to keep it simple. One way to do that is to get the basics right. Sleep, Exercise and Healthy Eating have a huge impact on not only our physical health but also our mental health.

TIP: Click on the “+” button to do the activity
Tap on the “+” button to do the activity

The busy and demanding nature of life can sometimes get in the way of focusing on our sleep, exercise and healthy eating, especially at the start of the school year! We encourage you to choose one of these areas and set a goal for the next 4 weeks to support your overall wellbeing.

Some examples below to help get you thinking;

  • Swap out my nightly glass of wine for a nightly glass of water.
  • Sleep with my phone charging in the kitchen!
  • Every morning, the first thing I will do is head out for a 20 minute walk/jog.

The Imperfects Podcast

A podcast about how perfectly imperfect we all are. Join Hugh, Ryan and Josh for their chats with a variety of interesting people and learn how we can apply some valuable take-aways to our own imperfect lives.

Listen on your favourite app

box 4
4 April 2022
With our resident psychologist, Dr Emily!
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28 March 2022
The Vulnerabilitea House with Hamish Blake
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21 March 2022
Johan Hari - Why Can’t You Pay Attention
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14 March 2022
Kate Langbroek - Love Story
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22 December 2021
Georgia & Hugh
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16 December 2021
Almost end of year wrap - (Part 2)

The Vulnerabilitea House

Here’s how The Vulnerabilitea House works. We get together, we sip tea, someone picks a card from the deck of vulnerability-invoking  questions, and then they answer that question, making themselves vulnerable to the group AND YOU.

The Academy of Imperfection

Presented by The Imperfects, this new series of conversational lectures will feature experts talking about different areas of imperfection with students Hugh, Ryan, Josh and you.

Free resources to help you get through the struggles of life

Recognising your childhood and the power of modelling

Recognising your childhood and the power of modelling

A child in balance

A child in balance

What is connected parenting?

What is connected parenting?

Everyday GEM – Paige Hobbs

Everyday GEM – Paige Hobbs

A quick guide to mindfulness and meditation 

A quick guide to mindfulness and meditation 

Everyday GEM – Wayne Hill

Everyday GEM – Wayne Hill

Recognising your childhood and the power of modelling

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More Resources

Tools designed to help you on your journey to wellbeing

Public Talks

Workplace Program

Get to know us

The Resilience Project delivers emotionally engaging programs to schools, sports clubs and businesses, providing practical, evidence-based mental health strategies to build resilience and happiness.

Gratitude

Paying attention to the things we have right now, and not worrying about what we on’t have. We practise this by noticing the positives around us.

Evidence

Practising gratitude helps us to be thankful and appreciate what we have in our lives, rather than focussing on what we don’t have or what we want. When we practice being grateful, we start to scan the world to look for positives – this only takes 21 days! Practising gratitude every day increases our levels of energy, helps us to feel happier and more focussed, determined and optimistic. It even helps us have a better sleep, lowers levels of anxiety and depression and we are less likely to get sick.

Empathy

Putting ourselves in the shoes of others to feel and see as they do. We practice this by being kind and compassionate towards other people.

Evidence

Working on empathy helps us to identify, understand and feel what another person is feeling. When we show empathy or we do something kind for someone else our brain releases oxytocin. This leads to us increasing our self-esteem/ confidence, energy levels, positivity and overall happiness.

Mindfulness

Our ability to be calm and present at any given moment. We practice this by slowing down and concentrating on one thing at a time.

Evidence

Working on mindfulness gives us opportunities to develop our ability to pay attention to the present moment and our thoughts. Practising mindfulness daily can help us stay focussed on set tasks and reduce stress and anxiety.

Emotional Literacy

Being able to recognise and label your feelings and emotions as they happen.

Evidence

Working on our emotional literacy gives us opportunities to develop our ability to understand and express different emotions. When we improve our emotional literacy we can work towards recognising our own feelings and being able to manage them. This allows us to cope with different life situations such as managing conflict, making friends, coping in difficult situations and being resilient when dealing with change.