Schedule some time to do things that make your body feel at peace. Bottom up approaches to wellbeing include exercise, yoga, diaphragmatic breathing, music and other forms of play. The body and the mind work together to shape our experiences, by using a bottom up approach we can improve our sense of wellbeing through physical experiences. The second set can be called ‘bottom up’ approaches as they work through the body to improve the mind. Naming difficult thoughts and feelings won’t make them go away, but it can help us to carry them lightly. By taking a moment to name those thoughts and feelings we can make some space for them. Often our inner thoughts are very tumultuous, and it can be surprising how much we’re feeling at any given moment. You could spend a moment writing down all the feelings that arise for you. Talk about your experiences with the people you’re close with, immerse yourself in learning new skills, spend time non-judgementally noticing what thoughts and feelings arise for you. These might include talking with a psychologist, socialising with friends, learning new skills and some types of mindfulness meditation. The first set are ‘top down’ approaches – thinking and talking techniques. So, how do we nurture more mental health and well-being? There are many different ways proven to help people increase their levels of wellbeing which can be broadly grouped into two types of activity. We sometimes neglect the importance of wellbeing while focussing on the day-to-day of “living our lives”.
Yet how many organisations have their wellbeing programs separate from their performance initiatives? In my experience, the answer is ‘most’. Mental health is a fundamental building block of human performance – not something separate or somehow less important.
#TOP DOWN VS BOTTOM UP PSYCHOLOGY FULL#
By learning to use bottom up and top down approaches, and to find the ones that work the best for you, you can maintain and perhaps even improve your mental health into the future.The World Health Organisation describes mental health as a state of well-being that enables a person to realise their full potential. It’s a difficult time for many of us, but fortunately there are practices we can integrate into our lives to enhance our sense of wellbeing. If you’re feeling stressed, anxious or depressed at the moment – you aren’t alone.
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