The SCALES Model
SCALES is a wellbeing framework that uses six ‘strings’ to help keep your mental health in tune. The six strings spell out SCALES: Sleep, Creative, Active, Listen, Earth and Social. Like moving up or down a musical scale, your wellbeing can fluctuate across each of these areas. Paying attention to each string helps you stay balanced and in harmony. Just like scales are the building blocks and foundations of music, these principles underpin wellbeing, and managing them takes practice.​
Sleep
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Sleep is the foundation of mental and physical wellbeing. It’s how your mind and body heal and recharge. Ensuring you have enough sleep affects all the other strings – without it, you can’t perform at your best. Prioritising sleep helps you feel more energised and in tune.
Creative
Creativity is closely linked to emotional health and hinges on using the imagination. Creative activities, like music, art, dance, cooking or gardening, allow you to express and process emotions. Losing yourself in creativity helps you make sense of your thoughts and feelings. A welcome and valuable distraction for channeling feelings.
Active
Physical activity and mental wellbeing go hand in hand. Being active releases endorphins, which boost your mood and help reframe negative thoughts. Daily movement, whether solo or with others, builds a healthier, happier you. Whether gentle or vigorous, exercise has countless health benefits.
Listen
Looking after your mental wellbeing isn’t just about self-reflection, it’s also about seeking inspiration. What are you reading, watching, or listening to? Who inspires you? Listen also means tuning into your body’s needs, including eating and drinking well to keep your mind motivated and your brain hydrated.
Earth
Earth has two meanings: connecting with your environment and staying grounded. You can achieve this by spending time in nature and nurturing your connection to the world around you. Practices like mindfulness, meditation, and breathing exercises help you appreciate the simple things and stay ‘earthed’. Perhaps you have a passion for Yoga or Pilates; any discipline such as this is valuable.
Social
Social is about your connection with others. Sharing experiences and open conversations with friends, family or partners strengthens relationships and supports wellbeing. Even if you’re working on the other strings, don’t neglect the social string; life is better together. Are you bogged down by the pressures and expectations of social media? Try giving yourself a phone break and staying present.
Snapped Strings
Sometimes, stress or overload can cause a string to snap, leading to a wellbeing crisis. When this happens, all the other strings can fall out of tune. In these situations, professional help, such as therapy, medication, or support organisations may be needed. If you or someone you know is in crisis, reach out for help. You can call Samaritans on 116 123 or text Shout to 85258.