For Your Mental Health — START HERE ‼️
Your free mental health toolkit that shares resources, tips, & tools for your wellbeing awaits you
Hey friend,
Mental Health Awareness — a beautiful reminder for us to focus on the importance of mental health and its impact on our well-being.
If you’ve been struggling with the pressure of existing in today's world, feeling alone, or wondering if you can ever just feel better—
…this is where to start.
In honor of mental health — in this email you’ll find a list of resources, coping skills, events, and tips that you can add to your self help “toolbox” in times of need.
Think of this as your one - go - to spot you can turn too, to support your mental health.
(DIY) COPING TOOLBOX
[building your coping toolbox so you can manage stress, difficult emotions, and challenging situations w a sense of resilience]
Every one of us experiences challenges & pressures in life, which is why prioritizing self-care and having coping tools on ‘standby’ to use when times do get tough, is so important.
A coping toolbox is like a “safety net”, a collection of skills, techniques, items, and other suggestions that you can turn to as soon as you start to feel anxious or stressed.
You can be as creative as you want to be in creating your toolbox. And it doesn’t have to be hard either. It can be as simple as writing a list (on your phone or on paper) of things that help, like meditation, breathing exercises, or going for a run – this way, when you start struggling with your mental health, you don’t have to remember what to do or search for tips.
You can also have a physical toolbox filled with items like a stress ball, written notes to yourself, and photos that make you happy.
Starting From Scratch? Here Are Some Ideas:
Tap into gratitude: Take a moment to think about what you appreciate in your life. This practice can help shift your focus from negative to positive by encouraging reflection on your blessings and helping you to build a mindset of gratitude.
Practice positive affirmations: Saying an affirmation or statement with positive and personal meaning can help to bring a sense of calm. Pick something that speaks to you: I believe in myself. Fear doesn’t control me. I let go of my sadness. I am safe. Affirmations reinforce self-belief and positivity. This rewires the brain to focus on strengths and possibilities rather than limitations which ultimately helps to boost confidence and resilience.
Start a conversation about mental health: It's good to talk about how you're feeling. It normalizes mental health, which in turn, gives us permission to share our experiences, making it easier for everyone to get support when they need it.
Stay hydrated: Remember to drink enough water. Proper hydration is crucial for physical and mental health. It helps to keep the mind strong, emotions stable, and supports our overall well-being.
Take a break from screens: Give your eyes a break from phones and computers. When we step away from the screen, it allows for mental rest, reduces eye strain, and promotes better sleep quality.
Volunteer: Helping others feels good. It gives you a sense of purpose and can make a difference in someone else's life.
Engage in random acts of kindness: Buy a cup of coffee for the person in line behind you, hold the door open for a stranger, or make food for a neighbor or colleague. Doing kind things for others can help to brighten their day and yours too.
Practice mindfulness: Take some time to relax and be aware of the present moment. It can help reduce stress and make you feel calmer.
Seek Help: If you're struggling, don't hesitate to reach out for support. Asking for help is a brave and important step in feeling better.
But Wait…Theres More!
Additional ideas to help you—
Boost Your Mood:
Play with an animal.
Watch a funny YouTube video.
Watch a movie you loved when you were younger.
Reorganize your room.
Make a list of places you want to travel or things you want to see in your own town.
Meet Your Basic Needs:
Eat a healthy snack.
Drink a glass of water. Add electrolytes to it.
Take a shower or bath.
Take a nap.
Brush your teeth.
Schedule regular check-ups with your healthcare provider to monitor your overall health.
Stretch or do some light exercises to keep your body moving.
Relax into the moment:
Practice belly breathing – put one hand on your stomach and start to inhale slowly. As you breathe in, imagine a balloon in your stomach filling up and continue to inhale until the balloon is very full. Put your other hand on your heart, feel your heartbeat, and hold your breath for 5 seconds. Now let your breath out slowly for 10 seconds – feel your belly flatten like a deflating balloon. Repeat this process 4 or 5 times and you should notice your heart beat slow down and your muscles relax.
Try progressive muscle relaxation – clench your toes for a count of 5, then relax them for a count of 5, then move to your calves, then your thighs, then your abs, then your arms, then your neck.
Go for a walk – feel the ground under your feet and the air on your skin. Focus on your senses.
Find a guided meditation on YouTube or insight timer
Do yoga – you can find videos on demand using your tv or online. Or you can join in person sessions. (See below for an upcoming session).
Read a book.
Listen to music, a podcast, or an audiobook.
Use your five senses. Tuning into your sensory experiences is grounding & can be comforting during intense moments.
Touch: stress ball, silly putty, stuffed animal, blanket
Hear: click a pen, pop bubble wrap, listen to a calming playlist
See: photos with loved ones, trees, grass, body of water, affirmation/quote cards
Taste: sour candy, mints, tea
Smell: candle, scented lotion, essential oils
Screening:
When’s the last time you had a check-up from the neck up?
If you’ve never checked in with your mental health, this can be an opportunity to check in now.
Mental health screenings are something that can benefit anyone & everyone because they help catch potential issues early on. Just like how we go for regular check-ups to catch any physical health problems, mental health screenings can identify concerns before they become bigger problems.
I recently came across a free screening tool that’s available on the Mental Health America organization website [See link below] & it can be a very helpful resource that can provide support whenever you need it.
Take a moment to check it out and learn more about how it can benefit you.
https://screening.mhanational.org/screening-tools/
Resources/Events:
Mental Health Archive—
Mental health is a topic I'm deeply passionate about, and if you know me, you know it's something I could talk about for days. In fact— I have a whole library of articles I’ve written covering various topics related to mental health. Click the link below to browse through them.
Check the articles out at- https://thezenspace.org/category/all/journal/
*LIVE Monthly Meditations—
Meditate with me! Join me for live guided meditations on Insight Timer every month
To join the next LIVE meditation of the month — click here to learn more
Additional Free Resources:
Here are some additional free resources to lean on if you or someone you know is experiencing a mental health and/or substance use crisis:
SAMHSA’s National Helpline is a 24/7 treatment referral and information service.
988 Suicide & Crisis Lifeline offers 24/7, confidential support for people in distress.
The Trevor Project provides 24/7 crisis support services to LGBTQ+ young people.
FindTreatment.gov helps people seek treatment for mental and substance use disorders.
National Institute of Mental Health outlines additional mental health services.
Remember, you're truly not alone. There are resources and strategies to help you navigate through challenging times. Take care of yourself, and don't hesitate to reach out for support when needed. Your mental health matters….YOU matter.
Blessings to you 🙏🏽