Mental Health Awareness Week

The four foundations of mental wellbeing

In light of mental health awareness week, we spoke with Dr. Akhter who has an outstanding history in the medical field, being a doctor for 24 years and a GP for 8 years. His qualifications are as follows: MBBS BSc, nMRCGP, FRACGP. Dr. Akhter passions lie within the realms of health optimisation and health prevention.  

1. Exercise

Exercise is widely recognised for its physical benefits — but its impact on mental health is just as important.

Current guidance recommends around 30 minutes of moderate activity, five times per week. This could include anything from running and cycling to dancing.

Regular exercise can:

• Improve mood through endorphin release
• Reduce mental clutter
• Build resilience by helping you overcome challenges
• Boost self-esteem and confidence

Low motivation is often a symptom of poor mental health, but consistency is key. As Khurram notes, “If you remove exercise, one of your core foundations disappears — and your mood can follow.”

2. Mindfulness

Mindfulness is the practice of focusing on the present moment. It helps reconnect the mind and body and manage common thinking patterns linked to anxiety and depression.

• Focusing on the past can contribute to low mood
• Focusing on the future can fuel anxiety

Mindfulness encourages awareness of the present, helping to break these cycles.

Importantly, it doesn’t require large time commitments. Small, consistent moments — such as during a commute or before bed — can make a difference. Integrating mindfulness into daily routines can improve resilience and support long-term mental wellbeing.

3. Talking therapies

If exercise and mindfulness aren’t enough on their own, talking therapies can offer additional support.

Delivered by trained professionals, therapy helps individuals:

• Understand their thoughts and behaviours
• Develop coping strategies
• Improve communication and decision-making skills

Common approaches include:

• Cognitive Behavioural Therapy (CBT): exploring how thoughts influence emotions and actions
• Psychodynamic therapy: understanding how past experiences shape current behaviour
• Interpersonal therapy: focusing on relationships and interactions

Therapy is highly individual, but its benefits are long-lasting — equipping people with skills they can use throughout their lives.

4. Medication

Medication can be an important part of treatment for anxiety and depression, particularly when other approaches aren’t enough.

Antidepressants, such as SSRIs, work by affecting chemical levels in the brain. However:

• They are not a quick fix
• Improvements can take several weeks or months
• Treatment requires consistency and medical supervision

Over time, medication is often reduced gradually to allow the brain to adjust.

Khurram emphasises that medication works best alongside the other foundations: “When medication is reduced, those foundations need to be in place to maintain stability.”

Building strong foundations

Mental health isn’t static — it requires ongoing support. Establishing strong foundations in exercise and mindfulness, with the option of therapy and medication where needed, helps create long-term resilience.

“Once those foundations are in place,” Khurram says, “we can start thinking about optimising mental health — not just maintaining it, but helping people thrive.”

Supporting wellbeing at Bupa

At Bupa, supporting mental health is a year-round priority. From access to clinical expertise to wellbeing initiatives, we’re committed to helping our people feel their best — both inside and outside of work.