World Mental Health Day 2024

University life can be a whirlwind of new experiences, academic pressures, and social connections. Amid this busyness, it’s crucial to nurture your mental wellbeing with a balanced approach. The PERMA model—developed by psychologist Martin Seligman—offers a straightforward framework for doing just that, focusing on Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment. By weaving in ideas from the Five Ways to Wellbeing and the Wellness Wheel, you can turn these principles into practical, everyday actions.

Here are some ideas for how we can apply the PERMA model to support our mental health.

Positive Emotion

Cultivating Joy in Daily Life

Positive emotions like happiness, contentment, and gratitude act as a buffer against stress. They help you recharge and add depth to your life experience, even during challenging times.

In Practice: Embrace the Take Notice principle from the Five Ways to Wellbeing. Practice gratitude by reflecting on small joys each day—a beautiful sunset, a supportive conversation, or a favourite hobby. Set aside a few minutes daily to appreciate what’s going well, whether through a gratitude journal or mindful reflection.

Wellness Wheel Connection: Emotional health plays a key role here. Embracing your feelings, even the small joys, builds resilience. By recognising positive emotions and practising self-care, you’re strengthening your emotional foundation, which supports your overall wellbeing.

Engagement

Finding Flow and Absorbing Experiences

Engagement is about immersing yourself in activities that capture your attention and put you in a state of “flow”—when time seems to stand still, and you’re fully absorbed. This sense of flow can reduce stress and increase satisfaction.

In Practice: Draw on the Keep Learning aspect of the Five Ways to Wellbeing. University is a prime time to explore new interests, be it an academic subject, a creative pursuit, or a physical activity like a sport or dance. Experiment to discover what activities make you lose track of time and immerse yourself in them regularly.

Wellness Wheel Connection: Intellectual health aligns with engagement. Keeping your mind active and curious—whether through academic study, creative projects, or new hobbies—nurtures your intellectual wellbeing and adds variety to your life.

Relationships

Building and Strengthening Connections

Human connection is essential to our mental health. Positive relationships provide support, comfort, and a sense of belonging, which is invaluable during the ups and downs of university life.

In Practice: Emphasise the Connect principle. Make time for your friends and family, and don’t hesitate to expand your social circle by joining societies or study groups. Small gestures—checking in with friends, listening actively, or sharing experiences—help build a network of genuine connections.

Wellness Wheel Connection: Social health is at the core of relationships. Being part of a community and maintaining positive relationships support your wellbeing by reducing isolation and creating a support system. Fostering social connections is an essential step toward holistic wellbeing.

Meaning

Discovering Purpose Beyond Yourself

Having a sense of purpose—believing that you’re part of something bigger—gives life direction and helps you handle challenges with resilience. Finding meaning often comes from contributing to causes or communities that align with your values.

In Practice: This aligns beautifully with the Give aspect of the Five Ways to Wellbeing. Look for opportunities to volunteer, mentor, or contribute to projects you’re passionate about. University is full of chances to make a difference, whether by joining a student society or supporting a cause that matters to you. This sense of purpose can bring lasting fulfilment.

Wellness Wheel Connection: Meaning is closely tied to spiritual health, which doesn’t have to be religious—it can also mean finding connection in nature, personal growth, or ethical values. Embracing a sense of purpose enhances wellbeing by providing depth and direction.

Accomplishment

Setting and Celebrating Achievements

Accomplishment is about achieving goals and recognising progress. Having goals, big or small, and celebrating the journey to reach them can boost self-esteem and motivation.

In Practice: This aligns with the Be Active principle of the Five Ways to Wellbeing. Staying physically active can help you feel accomplished on a day-to-day basis. Beyond physical goals, break down academic or personal goals into manageable steps and celebrate each milestone. Whether it’s submitting an assignment or completing a week of exercise, acknowledge your progress.

Wellness Wheel Connection: Occupational health connects to accomplishment. Success in studies, work, or personal projects reinforces your sense of purpose and boosts self-confidence. Setting goals and working toward them—whether academic, social, or personal—creates a sense of satisfaction and fulfilment.

Bringing It All Together

The PERMA model provides a structured yet flexible approach to wellbeing that can adapt to the demands of university life. By integrating Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment into your daily routine, and connecting these with ideas from the Five Ways to Wellbeing and the Wellness Wheel, you can build a resilient, balanced approach to mental health.

On this World Mental Health Day, take some time to reflect on each aspect of PERMA and think about which areas you’d like to focus on in the coming weeks. Small, consistent actions can make a big difference over time, helping you create a fulfilling university experience and a foundation for lifelong wellbeing.