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Buckinghamshire’sFive Ways to Wellbeing
Toolkit
Contents• Introduction
• BriefingsheetsFiveWaystoWellbeing
• Howyoucanhelp–top10tips
• Usefulwebsites
• Whyweshouldpromotewellbeing
• Briefingsheet-connect
• Briefingsheet-beactive
• Briefingsheet-takenotice
• Briefingsheet-keeplearning
• Briefingsheet-give
• SampleFiveWaystoWellbeingpostcards
• SampleFiveWaystoWellbeingleaflet
• SampleFiveWaystoWellbeingposter
• SampleFiveWaystoWellbeingPowerPointpresentation
• FiveWaystoWellbeingBranding/Logos/Brandusage
Buckinghamshire’sFiveWaystoWellbeingToolkit
IntroductionInearly2011,theDepartmentofHealthlaunchedacrossgovernmentmentalhealthstrategyforpeopleofallages,‘NoHealthwithoutMentalHealth’.Thisstrategystatestheimportanceofabroadpopulationapproachtomentalhealthandwellbeingandgaveequalweighttobothphysicalandmentalhealthandwellbeing,stronglyencouragingtheadoptionoftheFiveWaystoWellbeing.
TheFiveWaystoWellbeingareasetoffive,evidencebasedpublichealthmessagesaboutthekindsofactivitiesthatindividualscandothatareknowntoincreaseasenseofwellbeing:Connect,BeActive,TakeNotice,KeepLearningandGive.
TheFiveWaystoWellbeingweredevelopedbyNEF(theNewEconomicsFoundation)aspartofthegovernment’sForesightProjectonMentalCapitalandWellbeing.TheForesightprojectwasatwo-yearreviewledbytheGovernmentOfficeforScienceandpublishedin2008.Itsynthesisedresearchfromsome400scientistsonthecausesandconsequencesofmentalcapitalandwellbeing,andexploredthechallengesforgovernmentinsupportingthementalwellbeingofthepopulation.
TheHealthyCommunitiesPartnershipidentifiedanopportunitytodevelopaco-ordinatedBuckinghamshirewidementalwellbeingcommunicationscampaign.Aspartofthiscampaign,thistoolkithasbeenproducedtohelppartnersandorganisationsacrossBuckinghamshiretopromotepopulationwellbeingbyeitherhelpingtointegrateanunderstandingofwellbeingintoexistingactivitiesorusedtodevelopnewwellbeingcampaigns.
Key partners involved in delivering the Five Ways to Wellbeing communication campaign across Buckinghamshire:AylesburyValeDistrictCouncilwww.aylesburyvaledc.gov.uk BuckinghamshireCountyCouncilwww.buckscc.gov.ukBuckinghamshireHealthcareNHSTrustwww.buckshealthcare.nhs.ukBucksSportwww.buckssport.org ChilternDistrictCouncilwww.chiltern.gov.ukCommunityImpactBuckswww.communityimpactbucks.org.uk NHSBuckinghamshireandOxfordshireClusterwww.buckinghamshire.nhs.uk OxfordHealthNHSFoundationTrustwww.oxfordhealth.nhs.uk SouthBucksDistrictCouncilwww.southbucks.gov.uk TheBuckinghamWaywww.thebuckinghamway.org.ukWycombeDistrictCouncilwww.wycombe.gov.ukContributionsfromBucksPrimaryCareCollaboratives
Buckinghamshire’sFiveWaystoWellbeingToolkit
Briefing sheet Five Ways to Wellbeing (Summary)WewanttoencourageindividualsandcommunitiesinBuckinghamshiretoadoptthefivewaystoimprovedwellbeingidentifiedbytheNewEconomicsFoundation.Thismeansmoreindividualstakingupthefiveways-connect,beactive,takenotice,keeplearningandgive.
What is Wellbeing?• Wellbeingiswhenyoufeelgoodandenjoyyourdaytodaylife
• Thethingsthatwedoandthewaythatwethink,affectsour wellbeing
• Therearefivewaysthatcanhelpboostourwellbeing.Eachoftheseactionsorwaytowellbeingmakesapositivedifferencetohowwefeel
• Beingawareofandcombiningthesewillmakeadifference
• Youmightfindthatthereisonewayinparticularwherechanges couldbemade.Trythemandsee
1. Connect-withyourfriends,family,neighboursandpeopleatwork.Haveaconversation,passthetimeofday,maketimeforthatchat
2. Be Active-findaphysicalactivitythatyouenjoy,goforawalk,trygardening3. Take Notice-takethetimetolookattheday,thechangingseasons.Savourthemoment4. Keep Learning-trysomethingnewwhetheritsmakinganewrecipe,fixingthebikeorevensigningupforacourse
5. Give-smile,dosomethingniceforafriendorneighbour,makesometimeforothersKey Facts:• Happierpeoplecanadd7½yearstotheirlife.EachoftheseFiveWaystoWellbeinghas beenshowntomakeapositivedifferencetohowwefeel
• Peoplewithhighlevelsofmentalwellbeingaremorelikelytobeinworkorinfull-timeeducation
• 1in4peoplewillexperiencementaldistressduringtheirlifetime
Wellbeing Websites:MentalWellbeingSelf-assessmenthttp://www.nhs.uk/Tools/Pages/Wellbeing-self-assessment.aspx FiveWaystoMentalWellbeinghttp://www.nhs.uk/Livewell/mental-wellbeing/Pages/five-ways-mental-wellbeing.aspx MentalWellbeinghttp://www.nhs.uk/LiveWell/mental-wellbeing/Pages/mental-wellbeing.aspxBuckinghamshireWellbeingwebsitewww.buckinghamshire.nhs.uk/wellbeing
Buckinghamshire’sFiveWaystoWellbeingToolkit
Briefing sheet Five Ways to Wellbeing• Wellbeinghastwomainaspects:feelinggoodandfunctioningwell
• Feelingsofhappiness,contentment,curiosity,engagement,enjoymentarecharacteristicof someonewithapositiveexperienceoftheirlife
• Functioningintheworldwithpositiverelationships,havingasenseofpurposeandsome controloveryourlifeareimportantattributesofwellbeing
• Researchshowsthattherearefiveactionsorwaystowellbeingwherepositiveactionswill contributetoandboostfeelingofwellbeing.Eachoftheseactionsorwayswillhavea positiveimpact
• Beingawareofandcombiningallfiveactionswillprovidearoundedcontributiontofeelinggood andfunctioningwell
• Youmayfeelyouarealreadyconsciouslyemployingsomeoftheactionsinyoureveryday approachtolifeandsoyoumayselectjustoneaspecttofocuson.Sometimesitisusefulto remindyourselfandreview
1. Connect-Withthepeoplearoundyou.Withfamily,friends,colleaguesandneighbours.Athome,workorinyourlocalcommunity.Thinkoftheseasthecornerstonesofyourlifeandinvesttimeindevelopingthem.Buildingtheseconnectionswillsupportandenrichyourlifeeveryday.
2. Be Active -Goforawalkorrun.Cycle.Playagame,trygardeningordancing;exercisingmakesyoufeelgood.Mostimportantly,discoveraphysicalactivityyouenjoyandthatsuitsyourlevelofmobilityandfitness.
3. Take Notice-Becurious.Catchsightofthebeautiful.Remarkontheunusual.Noticethechangingseasons.Savourthemoment,whetheryouarewalkingtowork,takingtimetoeatlunchortalkingtofriends.Beawareoftheworldaroundyouandwhatyouarefeeling.Reflectingonyourexperienceswillhelpyouappreciatewhatmatterstoyou.
4. Keep Learning-Trysomethingnew.Rediscoveranoldinterest.Signupforthatcourse.Takeonadifferentresponsibilityatwork.Fixabike.Learntoplayaninstrumentorhowtocookyourfavouritefood.Setachallengeyouwillenjoyachieving.Learningnewthingswillmakeyoumoreconfidentaswellasbeingfun.
5. Give-Dosomethingniceforafriend,orastranger.Thanksomeone.Smile.Volunteeryourtime.Joinacommunitygroup.Lookout,aswellasin.Seeingyourself,andyourhappiness,linkedtothewidercommunitycanbeincrediblyrewardingandcreatesconnectionswiththepeoplearoundyou.
Buckinghamshire’sFiveWaystoWellbeingToolkit
How you can help - Top 10 tips 1. Includeinformationonwellbeing inanyrelatedpressreleasesand communicationsyourorganisationis sendingout
2. UsetheFiveWaystoWellbeinglogoas widelyaspossible
3. Includesomekeyhealthandwellbeing statistics
4. Includerelevantinformationon yourwebsite
5. Planeventsduringtheyearorbadge existingeventstosupporttheFiveWays toWellbeing
6. Thinkhowtheworkofyourorganisation cansupporttheFiveWaystoWellbeing
Useful websites:www.fivewaystowellbeing.org www.bucksmind.org.uk www.healthymindsbucks.nhs.uk www.buckinghamshire.nhs.uk/wellbeing www.nhs.uk/Livewell/mental-wellbeing www.emotionalwellbeing.southcentral.nhs.uk
Why we should promote wellbeing:NEFEvidence:http://www.neweconomics.org/publications/five-ways-well-being-evidence FiveWaystoWellbeing:http://www.neweconomics.org/publications/five-ways-to-wellbeing TheRoleofLocalGovernmentinPromotingWellbeing:http://www.neweconomics.org/publications/the-role-of-local-government-in-promoting-well-beingPublicMentalHealthandWellbeing–thelocalperspective:http://www.nhsconfed.org/Publications/reports/Pages/Public-mental-health-well-being-local-perspective.aspxNationalMentalHealthStrategy-NoHealthwithoutMentalHealth:http://www.dh.gov.uk/prod_consum_dh/groups/dh_digitalassets/documents/digitalasset/dh_124058.pdf
7. InformstaffabouttheFiveWaysto Wellbeingandpromotewellbeingthrough yourinternalcommunicationchannels
8. InsertalinkfromtheWellbeingwebsite www.buckinghamshire.nhs.uk/wellbeing toyourown
9. Developpartnershipswithotherstoseek newopportunitiesforyourorganisation’s roleinwellbeing
10.Considerhowyoucouldtakeaction tomakewellbeingapriorityforyour organisation
Buckinghamshire’sFiveWaystoWellbeingToolkit
Evidence shows that good relationships with family, friends and the wider community are important for mental wellbeing.• Socialrelationshipsareimportant.Buildingstronger,broadersocialconnectionscanincrease yourfeelingsofhappinessandself-worth
• Manyofuswouldliketospendmoretimewithpeoplewhoareimportanttoushoweverhavingabusylifecanmakethishard
• Resultsofsurveysshowthemostsignificantdifferencefoundbetweenthosewithmentalill healthandthosewithwellbeingissocialparticipation.Surveysshowpeoplevalueorwantto spendtimewithfriends,family,children
• Happypeoplehavestrongersocialnetworks(thisisnotintermsofvirtualinternetbasedsocial networksassuch)thanthosewhoareunhappy.Socialnetworkspromoteasenseofbelonging andwellbeing
• Therearetwodimensionstosocialrelationships:
1.Relationshipswhicharestrong and deep–supportive,encouraging,meaningful.Thesemay developovertimeandarenotattheacquaintancelevel
2.BroadRelationshipswhichmaybemoresuperficial–giveasenseoffamiliarity, connectedness,selfworth/positionincommunity
How connecting with other people can help• Humanbeingsaresocialanimals,andourrelationshipswithotherpeoplemattertous
• Strongrelationshipswithfamilyandfriendscanallowustoshareourfeelingsandknowthat weareunderstood.Theyprovideanopportunitytosharepositiveexperiencesandcangiveus emotionalsupport,aswellasthechancetosupportothers
How you can Connect with othersClickonthefollowingwebsitesforfurtherinformationonhowtoconnectwithothers:
1.FindideasonhowtoconnectwithotherpeopleontheNHSwebsite: http://www.nhs.uk/Livewell/mental-wellbeing/Pages/connect-mental-wellbeing.aspx
Buckinghamshire’sFiveWaystoWellbeingToolkit
Key messageStrengthenandbroadenyourrangeofrelationshipsandsocialnetworks.Spendtimewithyourfriendsandfamilyandmaketimeforconversationorhavingthatchat.
connect
Being active is great for your physical health and fitness. But evidence shows that it can also improve your mental wellbeing. • Beingactivedoesn’tmeanyouneedtospendhoursinthegym
• Simplyfindphysicalactivitiesthatyouenjoyandthinkabouthowtofitmoreoftheminto yourdailylife
How physical activity can help• Regularphysicalactivityisassociatedwithagreatersenseofwellbeingandlowerratesof depressionandanxiety
• Physicalactivityisthoughttocausechemicalchangesinthebrain,whichcanhelptopositively changeourmood
• Somescientistsalsothinkthatbeingactivecanhelpimprovewellbeingbecauseitbringsabout asenseofgreaterself-esteem,self-controlandtheabilitytorisetoachallenge
• Inchildren–actioniscentraltocognition.Inlaterlifebeingphysicallyactiveprotectsagainst cognitivedeclineandonsetofdepressivesymptomsandanxiety
• Aslittleasasingleboutof10minsphysicalactivitycanpositivelyimprovemood
How you can Be ActiveClickonthefollowingwebsitesforfurtherinformationonhowtobeactive:
1.ForlocalphysicalactivitiesyoucouldgetinvolvedwithviewtheBucksSportwebsite: www.buckssport.org2.SimplyWalkgroupsinBuckinghamshire: http://www.buckscc.gov.uk/bcc/row/simply_walk.page3.FindideasonhowtogetmoreactiveontheNHSwebsite: http://www.nhs.uk/Livewell/mental-wellbeing/Pages/get-active-mental-wellbeing.aspx4.Buckinghamshirewellbeingwebsite:www.buckinghamshire.nhs.uk/wellbeing
Buckinghamshire’sFiveWaystoWellbeingToolkit
Key messageBeingactiveisforpeopleofallagesanddoesnotneedtobeintensephysicalactivity.Beingactive,suchaswalking,canalsoencouragesocialinteractions.
be active
Paying more attention to the present moment, to your own thoughts and feelings and to the world around you, can improve your mental wellbeing. • Sometimescalledawarenessor“mindfulness,”youcantakestepstodevelopthisinyourownlife
• Awarenessofthoughts,sensationsandfeelingswillcontinuetoenhancewellbeingforseveral years.Beinginastateofmindfulnesspredictspositivementalstates,selfregulatedbehaviourand heightenedselfknowledge
• Becomingmoreawareofthepresentmomentmeansnoticingthesights,smells,soundsand tastesthatyouexperience,aswellasthethoughtsandfeelingsthatoccurfromonemoment tothenext
• Mindfulness,canhelpusenjoytheworldmoreandunderstandourselvesbetter
How taking notice can help• Mindfulnessallowsustobecomemoreawareoftheflowofthoughtsandfeelingsthatwe experience.Wecantrainourselvestonoticewhenourthoughtsaretakingover,andrealise thattheydonothavecontroloverus
• Mostofushaveissuesthatwefindhardtoletgo,andmindfulnesscanhelpusdealwiththem moreproductively.Takingnoticeoftheworldaroundyoucanbringaboutreductionsinstress andimprovementsinmood
• Severalpracticescanhelpcreateanewawarenessofbodysensations,thoughtsandfeelings. Theyinclude:
1. Meditation–participantssitsilentlyandpayattentiontothesensationsofbreathingorotherregionsofthebody,bringingtheattentionbackwheneverthemindwanders
2. Yoga–participantsoftenmovethroughaseriesofposturesthatstretchandflexthebody,withemphasisonawarenessofthebreath
3. Tai-chi–participantsperformaseriesofslowmovements,withemphasisonawarenessofbreathing
How you can Take NoticeClickonthefollowingwebsitesforfurtherinformationonhowtotakenotice:
1.FindideasonhowtotakenoticeontheNHSwebsite: http://www.nhs.uk/Livewell/mental-wellbeing/Pages/awareness-mental-wellbeing.aspx 2.Buckinghamshirewellbeingwebsite: www.buckinghamshire.nhs.uk/wellbeing
Buckinghamshire’sFiveWaystoWellbeingToolkit
Key messageTaketimetostopandbecomeawareofyoursurroundings,listeningtoyourthoughtsandfeelingsaboutthem.
take notice
Learning new skills can be useful, but it can also positively affect our mental wellbeing. It doesn’t have to mean getting more qualifications. There are many ways to bring learning into your life. • Evidenceshowsthatcontinuingtolearnthroughoutlifecanhelpimproveandmaintainour mentalwellbeing.Learningcanboostself-confidenceandself-esteem,helpbuildasenseof purpose,andhelpusconnectwithothers
• Forchildren,learningplaysanimportantroleinsocialandcognitivedevelopment.The continuationoflearningthroughlifehasthebenefitsofenhancinganindividual’sself-esteem, encouragingsocialinteractionandamoreactivelife
• Anecdotalevidencesuggeststhattheopportunitytoengageinworkoreducationalactivities helpstoliftolderpeopleoutofdepression.Adultlearninghasbeencorrelatedwithpositive effectsonwellbeing,reportsoflifesatisfaction,optimismandefficacy
How learning can help• Somestudieshaveshownthatlearningthroughoutlifeisassociatedwithgreatersatisfaction andoptimism,andimprovedabilitytogetthemostfromlife
• Somescientiststhinkthatsettinggoalsandworkingtowardsthemplaysanimportantrolein thewaylearninginfluenceswellbeing.Manyformsoflearninginvolvebeingwithotherpeople.
Thiscanhelpusbuildandstrengthensocialrelationships
How you can Keep LearningClickonthefollowingwebsitesforfurtherinformationonhowtokeeplearning:
1.DiscovertherangeofcoursesavailableacrossBuckinghamshirewithBucksAdultLearning: http://www.adultlearningbcc.ac.uk/2.FindideasonhowtokeeplearningontheNHSwebsite: http://www.nhs.uk/Livewell/mental-wellbeing/Pages/learning-mental-wellbeing.aspx 3.Buckinghamshirewellbeingwebsite:www.buckinghamshire.nhs.uk/wellbeing
Buckinghamshire’sFiveWaystoWellbeingToolkit
Key messageLearningisforpeopleofallagesandcaninvolveanymannerofsubject.ManylearningopportunitiesexistinBuckinghamshirecoveringawiderangeoftopics.
keep learning
Most people would agree that giving to others is good in itself. But it can also improve your mental wellbeing. • Smallactsofkindnesstowardsotherpeople,orlargerones–suchasvolunteeringinyourlocal community–cangiveyouasenseofpurposeandmakeyoufeelhappierandmoresatisfied aboutlife
• Mutualcooperationisassociatedwithenhancedneuronalresponseinrewardareasofthe brain,whichindicatesthatsocialcooperationisintrinsicallyrewarding.Feelingsofhappiness andlifesatisfactionhavebeenstronglyassociatedwithactiveparticipationinsocialand communitylife
• Forolderpeople,volunteeringisassociatedwithmorepositiveaffectandmoremeaninginlife whileofferingsupporttoothershasbeenshowntobeassociatedwithreducedmortalityrates
• Committinganactofkindnessonceaweekoverasix-weekperiodisassociatedwithan increaseinwellbeing,comparedtocontrolgroups
How giving helps• Helpingothersandworkingwiththemcangiveusasenseofpurposeandbuildfeelings ofself-worth
• Givingourtimetoothersinaconstructivewayalsohelpsusstrengthenourrelationships andbuildnewones
How you can GiveClickonthefollowingwebsitesforfurtherinformationonhowtogive:
1.CommunityImpactBucks,provideslocalvolunteeringsupport: http://www.communityimpactbucks.org.uk/2.SpecificinformationonhowtovolunteerontheNHSwebsite: http://www.nhs.uk/Livewell/volunteering/Pages/Howtovolunteer.aspx3.FindideasonhowtogiveontheNHSwebsite: http://www.nhs.uk/Livewell/mental-wellbeing/Pages/giving-mental-wellbeing.aspx 4.Buckinghamshirewellbeingwebsite:www.buckinghamshire.nhs.uk/wellbeing
Buckinghamshire’sFiveWaystoWellbeingToolkit
Key messageAnyactsofkindness,whethersmallorlargecanmakeyoufeelhappierandmoresatisfiedaboutlife.
give
Buckinghamshire’sFiveWaystoWellbeingToolkit
Sample Postcards
Connect...Connect with the people around you. With family, friends, colleagues and neighbours. At home, work or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day.
What is Wellbeing?Wellbeing is when you feel good and enjoy your day to day life. The way we think and the things we do, affects our wellbeing.
There are five ways that can help boost our wellbeing – Connect, Be active, Take notice, Keep learning and Give
www.buckinghamshire.nhs.uk/wellbeing
Connectwith your friends, family, neighbours or people at work. Pass the time of day, make time for a chat...
Buckinghamshire’sFiveWaystoWellbeingToolkit
Sample Postcards
What is Wellbeing?Wellbeing is when you feel good and enjoy your day to day life. The way we think and the things we do, affects our wellbeing:
Connect With the people around you. Have a conversation, pass the time of day, make time for a chat...Be active Find a physical activity that you enjoy, step outside, go for a walk, gardening...Take notice Take the time to stop and look at the world around you, the weather, the seasons...Keep learning Try something new whether it’s a new recipe, fixing the bike or even signing up for a course...Give Smile, do something nice for a friend or neighbour, make sometime for others...
www.buckinghamshire.nhs.uk/wellbeing
connect...
be active...
take notice...
keep learning...
give...
Buckinghamshire’sFiveWaystoWellbeingToolkit
Sample Leaflet
Steps to wellbeingYou probably know about the kind of things you can do to look after your physical health; like eating healthily and taking regular exercise.
But did you know that there are also practical steps that you can take to improve your wellbeing? Try them and see.
What is wellbeing?Wellbeing – is when you feel good and enjoy your day to day life.
The things that we do and the way that we think, affects our wellbeing; there are five ways that can help boost our wellbeing.
Research shows that happier people can add at least 7 1/2 years to their life. Each of these five ways to wellbeing has been shown to make a positive difference to how we feel. Being aware of and combining these will make a difference. You might find that there is one way that will help you make changes to your life.
five ways of wellbeing www.buckinghamshire.nhs.uk/wellbeing
connectWith friends, family and neighbours, make time for a chat
be activeGo for a walk or a run, cycle or enjoy gardening
take noticeBe curious. Catch sight of the beautiful. Remark on the unusual
keep learningTry something new whether it’s a new recipe, fixing the bike or even signing up for a course
giveDo something nice for a friend, or a neighbour. Thank someone. Smile
connect be active take notice keep learning give
connect be active take notice keep learning give
Take Steps to Improve your Wellbeing
More information can be found on our website –
www.buckinghamshire.nhs.uk/wellbeing
Buckinghamshire’sFiveWaystoWellbeingToolkit
Sample Poster
connect be active take notice keep learning give
What is wellbeing?Enjoy Life more and improve your wellbeingvisit www.buckinghamshire.nhs.uk/wellbeing
Buckinghamshire’sFiveWaystoWellbeingToolkit
Sample Powerpoint Presentation
www.buckinghamshire.nhs.uk/wellbeing
Title here...Intro copy....
Presented by:
Flourishing Moderate mental health
Mental disorderLanguishing
Number of symptons or risk factors
%
Title here...Intro copy....
Title here...Intro copy....
• Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nulla mattis mattis luctus. Cras sollicitudin risus vel diam bibendum
• Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nulla mattis mattis luctus. Cras sollicitudin risus vel diam bibendum
• Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nulla mattis mattis luctus. Cras sollicitudin risus vel diam bibendum
Buckinghamshire’sFiveWaystoWellbeingToolkit
Five Ways to Wellbeing Branding / Logos
Subbrands
Mainbrand
Buckinghamshire’sFiveWaystoWellbeingToolkit
Mainbrandmustnotgosmallerthan25mmwide
Do not distort the brand.Alwaysre-sizeinproportion
Subbrandmustnotgosmallerthan25mmwide
Brand Usage
exclusionzone
Logotoappearintop-rightcorner1cmfromtopandrightedgeofpage
Logotoappearintop-rightcorner1cmfromtopandrightedgeofpage
Centreoftheflowertotheedgeofpetalequalsthedistance
From‘S’toedgeofthepetalequalsthedistance
exclusionzone
PANTONE: 206cCMYK: C:0 M:38 Y:100 K:3
connect beactive takenotice keeplearning give
PANTONE: 311cCMYK: C:63 M:0 Y:12 K:0
PANTONE: 375cCMYK: C:41 M:0 Y:78 K:0
PANTONE: 1375cCMYK: C:0 M:40 Y:90 K:0
PANTONE: 2415cCMYK: C:33 M:100 Y:0 K:8