24hr Support Line 0800 6300 443

5 Steps for Better Mental Wellbeing

Mental wellbeing means feeling good (about yourself and the world around you) and functioning well. Here are 5 steps to help improve your wellbeing:


Good relationships – with family, friends and our wider communities – are important for our mental wellbeing. Relationships build a sense of belonging and self-worth. With this in mind, try to do something different today and make a connection.

  • Talk to someone instead of sending a text
  • Speak to someone new
  • Arrange to meet someone you haven’t seen in a while
  • Ask how someone’s weekend was and really listen when they tell you


Regular physical activity is associated with lower rates of depression and anxiety across all age groups. The racing industry is naturally physical but it is also important to do other activities that you enjoy, especially if they have a social aspect. A few ideas are:

  • Walk to work – perhaps with another member of staff
  • Organise a yard sporting activity
  • Have a kick-about in a spare paddock after evening stables
  • Go to the gym


Reminding yourself to ‘take notice’ can strengthen and broaden awareness. Paying more attention to the present moment; to your own thoughts and feelings, and to the world around you, can improve your mental wellbeing. Take some time to enjoy the moment and the environment around you. Here are a few ideas:

  • Take notice of how your colleagues are feeling or acting
  • Take a different route on your journey to or from the yard
  • Pay attention to the trees and landscapes that you ride past on the way to the gallops


Learning new things and setting goals can boost self-confidence and self-esteem, help build a sense of purpose and help us connect with others. Some tips for enjoyable learning are:

  • Sign up for a class to learn a new skill
  • Read the news or a book
  • Cook a new recipe


Small or large acts of kindness towards other people can give you a sense of purpose. It can make you feel happier and more satisfied with life. Here are a few ideas to get your started:

  • Say thank you to someone for something they have done
  • Offer to help someone struggling with heavy bales or with shopping in the street
  • Bring biscuits for the team at breakfast, just because you want to
  • Volunteer in your local community

How to get further support

Racing Welfare’s mental health services are part of our award-winning Workforce Wellbeing Programme (WWP). If you are concerned that you or someone you know is suffering from low wellbeing and/or a mental health problem then you can contact us in the following ways:

  • call us on 0800 6300 443
  • Speak to a trained counsellor here

Get Support Now

Racing Welfare’s 24 hour support line enables people to access support and
guidance through digital and telephone options.

You may also find the following information helpful:
You can download our ‘5 steps to better mental health’ booklet for your personal use or your organisation’s use.

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