The Summer months are here, and for some of you that means graduation, celebrations and the prospect of finding work. Some people may know exactly what they want to do for their next stage of life, while others have not yet decided.

Beginning your working life can be liberating, you become more independent and feel fully a part of the adult world. You may make new and wonderful friends, discover skills you never knew you had and be inspired to try different aspects of working life or even travel abroad. The opportunities are many and varied. And of course, vitally – you can earn your own money!

But what makes us happy in our work? Fortunately nowadays we are no longer trapped in the position of having to stay in one job for the rest of our lives. What you do over the next few years, may be entirely different to where you might be in 10 or 20 years’ time. We can gain skills and experience wherever we are and transfer them to other positions. So variety might be the spice of life for you, or perhaps you prefer a steadier and more secure path?

The Japanese have a word to encompass how we can find happiness in our work, it’s “Ikigai,” essentially it means ‘a reason to get up in the morning’.

The diagram shows us through interconnecting circles how we can achieve Ikigai, right in the centre, through finding meaning and purpose in what we do in everyday life. It is possible to feel purposeful in any role we may take on, we just have to be aware and notice it.

It may not be easy to hit upon one job that can provide us with all the Ikigai criteria, but it is possible to choose one form of work that offers us a couple of them, whilst another or even a hobby provides us with the rest. The key is to find balance and fulfilment for a healthy, mindful and creative life.

So when you say your good-byes to the University of Reading, there may be normal jitters about the unknown challenges ahead, and hopefully there will also be exhilaration for the opportunities and experiences you may seize along your way.

As you approach the oncoming exam period, it is extremely important to stay active and to not spend all of your time shut away in your room or hunched over books in the library. Keeping our bodies moving at times of anxiety and pressure enables us to cope more readily with the stressors which face us.

Take time to go outside, get some fresh air and keep moving

You might not know, but the word Exercise comes from a Latin root meaning “to maintain, to keep, to ward off.”   These words have special meaning for those of us who want our brain to stay healthy and be mentally sharp. We need to keep our bodies moving (especially our legs) or they will literally give out on us when we need them most. If you have been forgetting things or have brain fog it just might be lack physical exercise that is causing the problem.

exercise is good for the body – even just taking a walk across campus

We all know that exercise is good for the body, but it’s incredibly good for the brain too. Exercise zaps harmful stress chemicals. It boosts problem-solving, planning and our attention span. Exercise increases the oxygen flow into the brain, which reduces brain-bound free radicals. One of the most interesting findings of the past few decades is that an increase in oxygen is always accompanied by a rise in mental sharpness.

The human brain evolved under conditions of almost constant motion.  From this, we could predict that the optimal environment for processing information would include motion. Exercise acts directly on the molecular machinery of the brain itself. It increases neurons’ creation, survival, and resistance to damage and stress.

Another factor to consider is endorphins, the chemicals released by the pituitary gland in response to stress or pain. Exercise stimulates the release of endorphins which tend to minimize the discomfort of exercise and are even associated with a feeling of euphoria. This allows the pleasure associated with neurotransmitters such as serotonin and dopamine to be more apparent.

Exercise is important in boosting your mental well-being too

Not only is exercising in moderation good for your overall health and fitness, but it also boosts your mental well-being. Exercise will help keep you calm during exams. You’ll feel more energised and refreshed, and that will help you perform better in your studies.

You could try this: To Wake up your Brain in the Morning:

As you wake up while you’re still in bed, slowly begin to move your toes – any way that feels good. Wriggle, scrunch, and stretch. Move all your toes up and down several times, or work just your big toes.

Wiggling your toes activates nerves that stimulate your brain and internal organs.  Do this exercise first thing each morning or after sitting for an extended period of time whilst revising. It will help you to wake-up and become alert more quickly. Your whole body may feel pleasantly energized.

What’s ‘Hygge’?

This is the time of the year when it often feels grey and cold

Hygge, pronounced ‘hoo-ga’, is a Danish word which in translation refers to the concept of ‘cosiness of the soul’.   And they should know, Denmark is one of the happiest countries in the world (World Happiness Report 2015).
Around this time of year, as the nights draw in and it becomes colder and greyer, it’s a really good excuse for us to wrap up, keep warm and cosy.

These things can be good for our wellbeing. Instead of feeling low about the lack of sun, feel grateful that you can make a nutritious home-made soup (see recipe below), and snuggle under a blanket in the evening with a good book or box set.  Share your soup or hot chocolate with some friends and enjoy a card game or just chat.

take time to share a hot drink with friends or just have a chat

There is a vintage feel about Hygge, taking us back to a time when people would sit in front of the fire in winter, telling stories and eating cinnamon pastries. We can create the same soothing effect with fairy lights and nice cup of tea.
So get on your old woolly jumper, fluffy socks and snuggle up…ahhhhhh.

Hygge Soup
A simple soup that takes 20 mins to prepare and can be frozen and stored for up to 3 months.

Ingredients
1 Medium Onion Chopped
2 Carrots Peeled and chopped into 1 cm dice
4-5 Large Florets of Cauliflower chopped into small bite size pieces
4-5 Large Florets of Broccoli chopped into small bite size pieces
1 Large Potato peeled and chopped into 2cm dice
1 Handful Frozen Peas
1 Vegetable stock cube
1 Kettle of boiling water
15ml oil

1) In a saucepan on a gentle heat add the oil then add the chopped onion and carrot, and stir for 3-4 mins trying not to colour them in the oil.
2) Add the cauliflower and continue to stir.
3) Add the stock cube, and stir for 30 secs then add 500 ml of the boiling water, so the veg in the pan are just covered.
4) Simmer for 5-10 mins
5) Add the Potato and simmer for a further 5 mins, add more water if required to keep all the contents just covered.
6) Add the Broccoli and Peas and simmer for a further 5 mins, again add water if required.
7) Once all the veg are tender (sample a piece of each), remove from the heat.
8) Check the broth for seasoning, do not add salt before this point, and always taste first as stock cubes are naturally salty
9) Spoon into a bowl and add a sprinkle of grated cheese (optional)