1) Grounding
Try 5-4-3-2-1: 5 see, 4 feel, 3 hear, 2 smell, 1 taste.
You’re Under Strain — Let’s Make It Lighter
Your WEMWBS score suggests Below Average wellbeing. This doesn’t mean you’ve failed — it means you’re carrying a lot. Let’s focus on relief, support and small steps.
Result: Low (25–40)
Reduce pressure
Support + recovery
Reduce pressure
Support + recovery
The “today” plan
- Basics: drink water, eat something, step outside for 2 minutes.
- Pick one task only: the smallest next step, not the whole mountain.
- Tell one person: “I’m not doing great — can we talk?”
Four buffers that actually help
2) Workload clarity
Ask: “What’s the priority today?” If everything is priority, nothing is. You deserve clarity.
3) Reduce load
Request one practical change: deadline shift, help, less overtime, more breaks, WFH day, or adjusted hours.
4) Use support
Contact your EAP, Occupational Health, HR, union rep, or manager. Support is for early use, not crisis use.
If you’re worried about your mental health
- Speak to your GP, or call NHS 111 for advice.
- If you’re in immediate danger: call 999.
- If you need someone now: Samaritans 116 123 (free, 24/7).
WEMWBS is a wellbeing measure, not a diagnosis. If symptoms persist or worsen, seek professional support.
