Evidence suggests there are five steps you can take to improve your mental health and wellbeing.

Trying these things could help you feel more positive and able to get the most out of life.



As we are all to often reminded, working on bids and proposals can be characterised as frenetic, fast-paced and dynamic. Bid and proposal professionals are often under high pressure and expectations to deliver, often with lack of resource and the support that they really need. It can be both a stressful and rewarding environment to work in.

APMP UK cares about all its members and has provided these resources and information which we hope will be useful. 

Over the coming months, we will be conducting benchmark surveys to give us more of an understanding about the challenges that our members are facing and what we can do to try and improve things for the industry as a whole.

step 1

Talk to someone instead of sending an email

Speak to someone new

Ask how someone’s weekend was and really listen when they tell you

Put five minutes aside to find out how someone really is

Give a colleague a lift to work or share the journey home with them.

Be active

Regular physical activity is associated with lower rates of depression and anxiety across all age groups.

Exercise is essential for slowing age-related cognitive decline and for promoting well-being.

But it doesn’t need to be particularly intense for you to feel good - slower-paced activities, such as walking, can have the benefit of encouraging social interactions as well providing some level of exercise.

Why not get physical? Here are a few ideas:

step 2

Get out into the garden – there is always something needing doing to work up a sweat

Go for a walk at lunchtime

Get spring cleaning – make you house cleaning part of your daily routine to raise your heartrate

Walk to the shops instead of driving

Turn your home into a gym - you don’t need anything but your bodyweight for an effective workout!

Take notice

Reminding yourself to ‘take notice’ can strengthen and broaden awareness.

Studies have shown that being aware of what is taking place in the present directly enhances your well-being and savouring ‘the moment’ can help to reaffirm your life priorities.

Heightened awareness also enhances your self-understanding and allows you to make positive choices based on your own values and motivations.

Take some time to enjoy the moment and the environment around you. Here are a few ideas:

step 3

Get a plant for your workspace

Have a ‘clear the clutter’ day

Take notice of how your colleagues are feeling or acting

Take a different route on your journey to or from the supermarket


Continued learning through life enhances self-esteem and encourages social interaction and a more active life.

Anecdotal evidence suggests that the opportunity to engage in work or educational activities particularly helps to lift older people out of depression.

The practice of setting goals, which is related to adult learning in particular, has been strongly associated with higher levels of wellbeing.

Why not learn something new today? Here are a few more ideas:

step 4

Find out something about your colleagues

Sign up for a class

Read the news or a book

Do a crossword or Sudoku

Research something you’ve always wondered about

Learn a new word.


Participation in social and community life has attracted a lot of attention in the field of wellbeing research.

Individuals who report a greater interest in helping others are more likely to rate themselves as happy.

Research into actions for promoting happiness has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing.

step 5
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