MindSpot's The Big 5: Mental health support for older adults

This article was reviewed by experts at MindSpot.

Getting older brings many changes. Your body and health may start to behave in unfamiliar ways. You might form new routines and relationships while letting go of others.

These changes can be exciting. But they can also lead to feelings of uncertainty, stress, or low mood. If that sounds familiar, know that you don't have to live with those feelings.

MindSpot, a digital health clinic, has developed The Big 5 framework to provide daily mental health tips for older adults.

What is MindSpot's The Big 5 model?

The Big 5 model is made up of 5 activities that are:

• Closely linked to mental wellbeing – helping you make the best of good days and hard times
• Backed by evidence – identified through clinical research involving over 3,000 Australian adults
• Grounded in the everyday – you're likely doing them already and might just need to do them more often

What are The Big 5 activities?

The 'Big 5' might sound intimidating, but the activities are anything but. Find out what they are and how they might fit into your daily life:

1. Meaningful activities

A meaningful activity is something you do because it makes you happy or feels important. Here's a simple way to think about it: if it gives you a sense of pleasure or purpose, it's meaningful.

This could be anything from rewatching an episode of your favourite TV show to going for a walk along the beach.

2. Healthy thinking

Healthy thinking is when you consider all sides of a situation before making a decision. You understand that mistakes happen, but you avoid jumping to conclusions or assuming the worst.

This helps you stay calm and show compassion towards yourself and others. For example, the next time you drop a coffee cup, try saying: 'Accidents happen. I won’t let this define my day.'

3. Goals and plans

Setting goals and making plans to achieve them can help you:

• Spend your time and energy in ways that feel meaningful.
• Make choices that move you closer to the life you want.

Starting small is good for building momentum. For example: Is there a garden patch you've been meaning to weed? Set yourself the goal of weeding for 15 minutes every other day.

4. Healthy routine

Your day is full of routines, including eating, sleeping, and showering. A 2018 study on resilience calls these routines the ‘fabric’ of everyday life. They’re woven together like threads, helping you bounce back from life's pressures.

But how can you make your routines healthier? If you haven't been sleeping well, try setting a consistent bedtime. Spend the 30–60 minutes beforehand doing calming activities.

5. Social connections

Maintaining strong relationships has many benefits. It can reduce your risk of getting sick and even help you live longer. A 2020 study in The Lancet found that feeling isolated can cause you to withdraw more.

So, if you're feeling disconnected from the people you care about, you don't have to wait for them to call. Why not pick up the phone and start the conversation yourself?

Key takeaways and next steps

You only need to do The Big 5 activities 3–4 times each week to support your mental wellbeing. And you can often do multiple activities at the same time. For example, if you catch up with a friend for coffee every week, you're:

• Maintaining a social connection
• Building a healthy routine
• Enjoying a meaningful activity

Head to the MindSpot website and print or bookmark their Big 5 resources. They have a free Self-Assessment Sheet and Journal to give you ideas and help you stay on track.

Get in touch with LiveUp

If you need more information about mental health for older people, or about healthy ageing in general, don’t hesitate to get in touch with one of our helpful navigators on 1800 951 971.

References

Ballard, T., Neal, A., Farrell, S., Lloyd, E., Lim, J., & Heathcote, A. (2022). A general architecture for modeling the dynamics of goal-directed motivation and decision-making. Psychological review, 129(1), 146–174. https://doi.org/10.1037/rev0000324

Fusar-Poli, P., Salazar de Pablo, G., De Micheli, A., Nieman, D. H., Correll, C. U., Kessing, L. V., Pfennig, A., Bechdolf, A., Borgwardt, S., Arango, C., & Van Amelsvoort, T. (2020). What is good mental health? A scoping review. European Neuropsychopharmacology, 31, 33–46. https://doi.org/10.1016/j.euroneuro.2019.12.105

Gerst-Emerson, K., & Jayawardhana, J. (2015). Loneliness as a Public Health Issue: The Impact of Loneliness on Health Care Utilization Among Older Adults. American Journal of Public Health, 105(5), 1013–1019. https://doi.org/10.2105/ajph.2014.302427

Han, A., Radel, J., McDowd, J. M., & Sabata, D. (2015). Perspectives of People with Dementia About Meaningful Activities. American Journal of Alzheimer’s Disease & Other Dementias, 31(2), 115–123. https://doi.org/10.1177/1533317515598857

Hou, W. K., Hall, B. J., & Hobfoll, S. E. (2018). Drive to thrive: A theory of resilience following loss. In N. Morina & A. Nickerson (Eds.), Mental health of refugee and conflict-affected populations: Theory, research and clinical practice (pp. 111–133). Springer Nature Switzerland AG. https://doi.org/10.1007/978-3-319-97046-2_6

Javidi, N., Ghanei, M., Ahmadi, K., Ahmadizadeh, M. J., & Ebadi, A. (2022). Indicators of Intellectual Thinking as Healthy Thinking and Its Relation with Health-Promoting Lifestyle: A New Perspective in Clinical Psychology and Public Health. Iranian journal of public health, 51(6), 1355–1363. https://doi.org/10.18502/ijph.v51i6.9681

MindSpot. (n.d.). The Big 5. https://www.mindspot.org.au/info/the-big-five/

MindSpot. (n.d.). What are The Big Five?. https://www.mindspot.org.au/info/the-big-five/what-are-the-big-five/

MindSpot. (n.d.). Why the Big Five works?. https://www.mindspot.org.au/info/the-big-five/why-big-five-works/

Santini, Z. I., Jose, P. E., York Cornwell, E., Koyanagi, A., Nielsen, L., Hinrichsen, C., Meilstrup, C., Madsen, K. R., & Koushede, V. (2020). Social disconnectedness, perceived isolation, and symptoms of depression and anxiety among older Americans (NSHAP): A longitudinal mediation analysis. The Lancet Public Health, 5(1), e62–e70. https://doi.org/10.1016/S2468-2667(19)30230-0

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.

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