What is overgeneralization?
Taking positive steps to well-being is associated with both mental and physical health benefits.
This article is for therapists in need of a resource for their clients to explain the steps to well-being that can be achieved through small practices.
We’ve also included a free downloadable “What is positive well-being?” worksheet that you can save to your electronic health record (EHR) and use in your practice.
What is positive well-being?
The World Health Organization defines mental health as a positive state of well-being that allows individuals to realize their abilities, cope with the normal stresses of life, work productively and fruitfully, and actively participate in their community.
However, well-being is more than feeling mentally well—it’s also the factors that lead a person to thrive.
Well-being has been studied extensively. Researchers broadly define well-being as:
The experience of positive emotions, like happiness and contentment
Having a sense of purpose
Feeling in control of one’s life
Experiencing pro-social behaviors and positive relationships
Success and productivity at work
Greater capacity for self-regulation
Effective learning
Increased creativity
Higher levels of satisfaction
Resilience
Positive psychological traits like being more forgiving, volunteering their time helping others, and having a sense of optimism
Greater physical health assets include greater recuperative ability, less frequent illnesses, greater physical capacity, and lower mortality rates
Positive steps to well-being
The activities associated with physical and mental well-being include the following positive steps to well-being:
Move your body
Movement is associated with physical and mental health.
By engaging in exercise, you can improve self-esteem, alleviate symptoms of depression, improve sleep, and be more likely to achieve your goals.
Some steps to well-being that involve moving your body include taking a 10- to 15-minute walk during the day, going to the gym, taking a fun movement class like Zumba, hiking, dancing, weight training, and accessible exercise classes like chair yoga.
Establish a healthy routine
Healthy habits, like taking steps to well-being by creating a regular sleep schedule and eating balanced and nutritious meals, can improve physical health and boost mental well-being.
Other positive steps to well-being include drinking enough water, flossing your teeth, doing a morning stretch, ensuring you eat breakfast, applying sunscreen, moving your body, and limiting alcohol intake.
Be mindful
Another positive step to well-being includes mindfulness, which can improve emotional well-being and mental health, and increase awareness of your thoughts, feelings, body, and the world around you.
You don’t have to engage in a formal mindfulness program; you could spend a few moments mindfully being aware of your environment or noticing your senses.
Other mindfulness ideas include mindful walking, meditation, taking a meditation class, listening to a guided meditation, mindful breathing, or doing a body scan.
Connect with others
Positive relationships are associated with increased self-worth and belonging. Relationships can provide emotional support, the opportunity to enjoy shared experiences, and the opportunity to help others.
Ideas include going out for a day trip with friends, visiting the movies with friends, grabbing coffee with a co-worker, or visiting a friend or family member who is unwell and may need support.
Find a hobby
Enjoying a hobby is associated with improved mood and overall health.
Some ways to enjoy a hobby include picking up a painting kit, taking a carpentry or art class, learning how to garden, or trying a new way to cook, like making your own bread or jelly.
Express gratitude
The practice of gratitude can improve mental well-being and health and lead to a positive outlook and stronger relationships.
Some ways to practice gratitude and take positive steps to well-being include keeping a gratitude journal, writing a gratitude letter, thanking someone you love, and showing appreciation to others.
Volunteer or give to others
Acts of kindness, like volunteering, are associated with feeling a sense of purpose, increased self-worth, and a sense of accomplishment.
Giving to others also helps you connect with others and appreciate what you do have.
Positive steps to well-being that involve giving back might include volunteering your time at a food bank, donating clothes to a shelter, making a financial donation, signing up for neighborhood cleanups, checking in on distant friends or elderly family members to ask how they are doing, responding to community requests for help, and offering to support a local organization or school.
Keep learning
Learning new skills builds confidence, stimulates your brain, and gives you meaning and purpose. Learning ideas include picking up a book at a library, taking a class, signing up for a course at work, or going back to school.
How to use the “What is positive well-being?” worksheet
You can download and use the positive steps to well-being worksheet in several ways.
For example, give the worksheet to the client to remind them of what you discussed during therapy.
You can also print or screen share the positive steps to well-being worksheet as a psychoeducational session prompt.
Then, ask the client to reflect on the worksheet between sessions, consider some steps to well-being they’ll take, and report their progress at their next therapy appointment.
Sources
Cloninger, C. R., Salloum, I. M., & Mezzich, J. E. (2012). The dynamic origins of positive health and wellbeing. International journal of person centered medicine.
Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: a systematic review and meta-analysis.
NHS. (2022). 5 steps to mental well-being.
Ruggeri, K., Garcia-Garzon, E., Maguire, Á. et al. (2020). Well-being is more than happiness and life satisfaction: a multidimensional analysis of 21 countries.
Solan, M. (2024). 10 habits for good health.
World Health Organization. (2025). Mental health.
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