The two sides of your Wellbeing Coin

Did you know that you have a Wellbeing coin?

Like every proverbial coin, there are two sides to it: one which is proactive, and the other which is reactive.

The ‘proactive’ side we can call Mental Fitness.

This is the side that we can (and should try to) work on and invest in whenever we are able to. Mental Fitness looks and feels different for each of us – it might include meditation, physical exercise, creative engagement, journalling, a healthy diet and sleep patterns (and an almost infinite list of others).

It is worth our while to develop skills in this area – exploring what works for us as we go – as this increase our capacity to grow and flourish in better times and to manage and cope in tricker ones (this increases an internal resource often called Resilience, which I have spoken about previously).

  • Remember: improving our Mental Fitness does more than help us deal with seasons of struggle – it also means we are more likely to recognise and begin to engage with our real potential.

The ‘reactive’ side of the coin we can call Mental Health Care.

This is the side that we need to pay particular attention to during those times of difficulty. Like Mental Fitness, Mental Health Care will look and feel different to each of us – it might include interventions such as medical or therapeutic care, some form of First Aid For Mental Health (again I have mentioned this elsewhere), and/or recognising the need to stop an activity or change how we are approaching it.

To be fully healthy, it is worth investing in both sides of your coin – perhaps take a moment today to (re)think how you are doing in terms of your Mental Fitness and Health Care.

Those of us who have some position of care and responsibility for others (colleagues, family, friends, employees…) would also do well to reflect on how we can best support others to create and sustain healthy relationships with each side of their wellbeing coin. This is why I offer both individuals and organisations advice and training on both side – whether through coaching, wellbeing practices and/or via the accredited First Aid for Mental Health courses I run.

If you want to know more about any of the above, please get in touch!

Why Qawah?

Qawah is a Hebrew word, which means “to wait, look for or hope with eager expectation.”

This waiting is far from passive – but balances the things we are in control of with those things that are outside of our immediate influence. We can wrestle (with our contexts, our resources and even ourselves) as we wait – and, in doing so, we begin to see clarity forming where once there was only confusion. So we neither naively expect everything to improve immediately, nor sit back and hope for change to happen without us having to do any work.

Hope is not dependent on personal circumstances, history or attitude – but stretches beyond our present reality, into a future where things have changed for the better. And we draw on an range of internal and external resources as we engage with this hope – including understanding that the realisation of that hope takes time, and positive change only comes through intentional action. This action may be to stop a behaviour or relationship, to start something new, and/or to alter how we think about and do things.

Waiting is not instinctively an easy thing for most of us. We live in a world where increasingly everything happens quickly, and we all-too-readily lose sight of the opportunity to stop, notice and reflect. When you work with a coach, you are giving yourself explicit permission to invest in areas of self-limitation, fear or false-narrative.

And so, at Qawah, we work with you to create space where you can have an honest conversation with yourself about who you really are, and who you want to be – personally and/or professionally – to begin a journey of improvement, with eager expectation that the journey will be exciting, engaging and profitable.

Get in touch to find out how we can help you help yourself

Training, Public Speaking and Resource Creation

At Qawah, we recognise the importance of learning and development. We have years of expertise in a range of formal and informal education settings, and can off your business, organisation or group a high-quality bespoke product that responds to your needs.

Andy has spent much of his career in training, education and charity work. He has designed and taught lessons, courses, and group-learning exercises for all ages – including time as a tutor on two Youth Work and Culture degrees, as a Chaplain in a secondary setting, and Director of a local youth work charity.

Although we have split our approaches into three different categories below, the reality is that often these delivery styles blend to suit the context. We remain convinced that learning and development is best experienced collaboratively and that individuals and communities learn best when they journey together towards a common goal.


We specialise in creative approaches to problem solving, and are experts at capturing complex topics and themes and communicating them clearly in a way that encourages proactive and positive responses. Some things we have provided training for include:

  • Charities seeking to re-connect with the purpose
  • Faith communities looking to re-examine their sense of calling and identity
  • Youth, school and community groups who want to explore ways they can positively impact their communities or grow together
  • Businesses wishing to deepen their sense of identity, build internal relationships or re-discover their core strategies

Andy is also a qualified trainer of FAA-accredited courses in:

  • Awareness of First Aid for Mental Health (RQF level 1/SCQF level 4)
  • First Aid for Mental Health (RQF level 2/SCQF Level 5) – this is the course where you can qualify as a First Aider for Mental Health
  • Supervising First Aid for Mental Health (RQF level 3/SCQF level 6)

Public Speaking:

Andy is an accomplished public speaker, confident and capable in front of crowds of all sizes. He has spoken on a range of topics, including (but not limited to):

  • Wellness and mindfulness
  • Ethics
  • Spirituality
  • Culture
  • Environmental issues and action
  • Creativity
  • Mental Fitness

Andy has also designed and led retreats.

Resource Creation:

We have years of experience of designing and creating resources for individuals or groups to use, covering a range of topics (including those listed above).

  • Lesson plans, assemblies and staff-training/CPD resources for schools
  • One-off sessions or longer courses for youth or community groups
  • Study materials for church or community groups
  • Wellness journal ideas for individuals or groups
  • Urban Retreats for individuals and groups who want to reflect on spirituality in a city

Wellness – what is it, and why should I think about it?

Credit: Brett Jordan

We are complex beings, and do not always feel able to invest or prioritise in our physical or mental health – but when we do so, we are at risk of under-performing or even injuring ourselves.

There has been a significant amount of study in the last few decades, highlighting the value of intentional wellness practices – of taking the time to notice and re-connect with your mind, body and spirit*.

Wellness – sometimes called well-being or mindfulness (and the list goes on) – is simply about making space and time to acknowledge who you are in the moment.

  • It might be about giving the body rest or exercise – for example through better sleep patterns, breathing exercises, stretching or physical exercise.
  • Or you might find you need to find ways to rest or re-charge the mind – connecting with others socially, giving yourself permission to put things down for a while or taking up something creative.
  • Others find they need to do some work with their spirit – through practices such as meditation, prayer or volunteering activities.

It should be obvious that there is significant overlap between the above categories, and practices that will bring benefit!

When you work with us on your well-being, we will help you identify areas where you wish to see improvement, and offer or point you a range of skills and practices which will fit with your lifestyle

(* ‘spirit’ can mean many things to many people. We use it to reflect on the part of ourselves that connects with the other – which may be other people, a deity and/or the world around us)