Mental Health Tips for MHAM
During Mental Health Awareness Month, I posted a practical tips or words of encouragement to support your mental health every day. In today’s blog, I’m sharing each of those practical tips with you, as well as some examples on how to do them.
Note: a few days this month were dedicated to health awareness days and holidays, so they have been left out of this list
1.Give Yourself Grace (AKA: Do It Imperfectly)
The first day of my Mental Health Tips for Mental Health Awareness Month started on May 2. Yep, the 2nd. Why? Because that’s when the idea occurred to me. Would it have been better to start on the 1st? Of course! That just makes logical sense. But instead of scrapping the idea because I was “too late”, I decided to do it anyway. Later that day, I posted my second Mental Health Tip.
I think we’ve all heard the saying, “if it’s worth doing, it’s worth doing right.” As a therapist, I actually kind of hate this expression. The world is imperfect. Life is hard. We are not perfect beings, we can’t always do things perfectly or fully, and there is no 1 “right” way to do things. If you are trying to work towards a goal or do something healthy, I firmly believe that doing it a little bit or imperfectly is way better than not doing it at all.
So, start that fitness challenge halfway through a month. Keep going if you miss a day. Enjoy the craft even if it doesn’t turn out anything like the picture. Do the thing in some way and be proud of yourself for doing it.
2. Exercise
I know, I know. Stay with me on this one.
As someone who has struggled with exercise my whole life, I know how frustrating and disheartening it can be that exercise always shows up on these lists. Truly, I do. But movement of ANY kind (even some stretching or a short walk) is scientifically proven to be incredibly important for your mental health.
If you’re like me and struggle with exercise, having an accountability partner or external motivator such as a group class can be a great way to encourage you to show up. It’s taken me awhile, but by experimenting with different classes and styles, I’ve actually found some that I genuinely enjoy and that feel good. This also helps you avoid getting bored by your exercise, which only makes showing up consistently that much harder. And now, for the first time maybe ever, I’m becoming steadily consistent with exercising my body in these longer ways.
3. Journal
There’s a reason that journaling is becoming a lot more popular and promoted. It has a TON of mental health benefits, and can often be incorporated as a helpful tool through your therapy process. It’s definitely become an essential part of my own mental health toolkit
If journaling is new to you, I encourage you to spend just 5 minutes answering 1 of these prompts:
What went well for me today?
What am I proud of?
What brings me joy?
What am I struggling with?
What are thoughts that are not serving me? What could I replace them with?
How am I taking care of myself?
3 things I’m grateful for are …
4. Embrace Your Special Interest
Embrace your special interests!
I have always had a love for Star Wars. But there was a time growing up when that wasn’t as normalized or considered “cool” the way it is now - especially my particular obsession with the old Legacy books. Another great example of this is the resurgence of the Twilight series, or how many movie remakes are now coming out (regardless of how well the original version did!).
Trends come and go, and if someone doesn’t like or understand your special interest, that’s ok. It’s your life and time, not theirs. So just start by admitting to yourself that you like the thing and lean into it. I encourage you to find like-minded folks who might share your interest as well (Reddit pages and Discord servers are a great place to start!).
If you’re not ready to share it with others yet, that’s okay! Just don’t suppress your own special interest for the sake of someone else’s tastes.
5. Do a Monthly Reset
Regular resets have had a huge impact on my mental health. As a neurodivergent, chronically ill human who can't always rely on the spoons or dopamine everyday, setting myself up for success in advance has been incredibly helpful. Part of my monthly reset includes:
reviewing goals & set new ones
reflecting & practice gratitude
tidy my space
declutter anything I don’t need/use
do 1 thing I've been procrastinating
make plans with friends/family
6. Reading
If you’re already a reader, you probably already know that reading helps your mental health. If you aren’t a reader (no judgement here!), there are actually a surprising amount and variety of benefits that reading of all types can have. Reading can support brain health, reduce stress and improve sleep quality, to name a few.
Books can be teachers, guides, mentors. Stories can inform, encourage, or distract us when we need a break.
There’s no “right” or “wrong” way to read. All genres are valid genres, and all methods are valid methods. Some ways that I fit reading into my busy schedule are:
📖 Listening to an audiobook while cleaning my house or walking
📖 Reading an ebook on my phone while waiting (vs doomscrolling)
📖 Reading (or listening to) a book for at least 10 minutes before bed
7. Skincare
Our skincare routines might be on autopilot, but they actually can be a great opportunity to slow down and practice some mindfulness. We also can add a little bit extra to our basic daily routine to leave us feeling a little more pampered and cared for.
Today, as you go through your skincare routine, I want you to try to:
not have any distractions (podcasts, shows, books)
focus on the sensations on your skin
meet your eyes in the mirror and tell yourself something positive
do 1 extra thing that feels good or helps, but you normally “don’t have time for” or avoid because it’s “too much work”
8. Walking
Movement doesn’t have to be long or complicated. Sometimes even just a simple, short walk can have tremendous impacts on our mental health. It provides an important opportunity to take a break, change our surroundings, get a breath of fresh air and (hopefully) soak in some vitamin D. I try my best to walk at least 10 minutes a day around the block. When I’m feeling more ambitious, walking to my local park or to a cafe (rather than driving there) is a great way to get my body moving and boost those much-needed endorphins.
Bonus tip: if the motivation to do this is lacking, put on your favourite music, podcast, or audiobook. You can also call a loved one!
9. Declutter
When our space is cluttered, it can be very overstimulating and overwhelming. When we have too much stuff, it can make decisions and tasks more challenging. That’s why it’s important for your mental health to regularly be decluttering your possessions. I try to declutter at least once per season, but making it an ongoing practice is even better! The more I reduce visual stimuli and the things that are no longer serving me (or, truthfully, never were), the easier my routines are becoming. Decluttering doesn’t have to be big or complicated, either! Try starting with 1 drawer or area of your home
11. Embrace Change
It’s hard to know when to pivot. There’s comfort in doing things the way we’ve always done them. But sometimes that just isn’t working for us anymore, and it’s ok to admit that. Change is hard, but it’s also an opportunity to grow and improve.
13. Spend Time Outside
Fresh air, sunshine, and nature all have powerful effects on our wellbeing. It’s especially important to ensure you are getting time outdoors the more we live in an age of sitting inside in front of digital screens all day!
If getting outside isn’t part of your routine yet, here are some ways to get you started:
Visit your local beach or park
Go on an adventure to find a new spot
Sit on your front porch/lawn/step
Take a walk around the block
And if it’s not sunny and warm where you are, don’t be afraid to dance in the rain or spend some time listening to the wind in the trees.
14. Pets
Spending time with animals has been linked with:
decreased stress, anxiety, sadness, and loneliness
improved heart health
development of emotional & social skills
If you don’t have a furry friend of your own, that’s ok! Try seeing if a friend or family member has a pet that would appreciate a visit, or contact your local shelter to see about visiting or volunteering!
15. Reduce Screen Time
We live in a digital age, which means that we now spend a LOT of time staring at screens big and small. I know many of us struggle with spending all day at work on our computer, only to end our day scrolling social media to “relax” - and losing lots of time (sometimes hours) in the process. But social media isn’t inherently negative. Social media can be a source of education, community, connection, and creativity. And many of our other sources of screen time can’t be avoided or reduced.
So what can we do?
Consume content intentionally
Set time limits and take breaks
Practice the 20-20-20 Rule: every 20 minutes, stare at something 20ft away for 20 seconds
Wear blue light lenses & modify screen brightness settings for warmer tones
16. Mindfulness
Mindfulness is a practice that is about becoming aware of what you are sensing, feeling, thinking, and doing in the present moment. And science is showing that there are a lot of benefits to practicing mindfulness, such as:
Mood & emotion regulation
Improving sleep
Coping with chronic pain
Now I know what you might be thinking. "But Bri, I suck at meditating!" Truthfully, so do I. The way we have traditionally been shown meditation can be really challenging for a lot of folks. While there are many different meditation practices out there, mindfulness is more than just meditation. There are many different ways to introduce mindfulness into your life.
1 great practice to start is by having a distraction-free meal. Notice the flavours, textures, and other details about your food that you normally don’t pay attention to.
17. Favourite Meal
Many of us have the goal of eating healthier and prioritizing healthy nutrition. I’m not advocating abandoning those goals, or that food is even the answer to your mental health. But intentionally deciding to eat your favourite meal (regardless of whether it can be considered healthy or not) can be a great boost on a day when you’re not feeling your best.
18. Focus on What’s In Your Control
(This one is for the caregivers, but the message can apply to anyone.)
As a caregiver, we are supporting a loved one. We are doing our best to ensure they are healthy, happy, and comfortable. That does not mean we can always ensure those things are true. We are human, too, and we can’t control how another person thinks, feels, or behaves. To try is unfair to everyone. But because we care, we often want the best for our loved one, right? That’s why so many of us struggle with letting go and accepting our limits. To take those breaks for ourselves and not prioritize the other person 24/7.
So let me say it again: just because you provide care does not mean you can control their wellbeing. You can support with to the best of your ability with what you have. That’s the extent of your responsibility.
19. Dance
Dance is an incredible way to express yourself and move your body. It also has been shown to have some excellent benefits to both your psychological and physical health! I encourage you to
Find a good playlist and have your own dance party (solo or with friends!)
Try a local dance class
Dance with your partner
Go out dancing
20. Call a Friend
Whether it’s a quick catch-up or an hours-long body-doubling session, calling a friend is a great way to add more moments of connection to your life. This is especially important if you have barriers (like distance or health) to spending time in-person with those you care about.
21. Make a Vision Board
I’m a firm believer that learning, developing, and growing are important for your mental health. It’s important that your life is fulfilling, and if you don’t check in with yourself with what you want, how will you know what you need? That’s why I regularly prioritize spending time thinking about my goals and what’s important to me.
One tool that helps me with this is creating a vision board. Vision boards can be physical, using photos and words, or digital, using something like Canva. The creation of a vision board can help us clarify and visualize what we need to do & work towards, but referring back to it is important to keep us on track! Each year, I sit down and think about what I am hoping to achieve this year, as well as what refills me cup. Then I make a collage of photos that represent those things. For example, my current vision board includes:
Nutritious food
Game nights with friends
Travel
Exercise
Time outdoors
Professional growth
When it’s finished, I set my vision board as my computer desktop. I then spend a few moments every day as I start my workday looking at each of the images to remind myself of what is important to me & what I’m working towards. If you’re doing a physical vision board, try putting it somewhere you see it frequently, and return to it often.
22. Grounding
Spend a moment with me re-connecting with your body and surroundings.
Relax your shoulders, let them lower and fall
Unclench your jaw
Take your tongue off the roof of your mouth
Notice what else may be holding tension and release it. Notice the difference.
Now do a round or two of box breathing with me.
Inhale through your nose for 4 seconds
Hold that breath for 4 seconds
Exhale through your mouth for 6 seconds
Hold for 4 seconds
Notice what your body feels like now. Take another moment in your body, then cast your attention to your surroundings. Try to pick out 1 thing with each of your senses and get curious about it.
23. Video Games
Video games often get a lot of criticism, especially in the media, but studies have shown numerous benefits to gaming, such as:
🎮 Healthy Brain Stimulation
🎮 Reduced stress & cortisol
🎮 Improved memory
🎮 Improved problem-solving & critical thinking skills
🎮 Improved resiliency
🎮 Connection to peers
🎮 Outlet for self-expression
🎮 Improved fine motor skills
🎮 Improved mood
Why else am I sharing this as a tip for mental health awareness month? Because when consumed in healthy amounts, video games can provide an opportunity to engage in something you enjoy and take a break from difficult stressors in your life
24. Positive Affirmations
Words are powerful, and we often don’t use very kind or helpful ones when we’re talking to ourselves. We tend to blame, judge, criticize, and belittle ourselves. So, intentionally giving ourselves grace, patience, and kindness is important if we want to start changing our inner narrative to one that is more encouraging and supportive.
If affirmations are new to you, feel free to take a moment and tell yourself the following:
I am strong
I am capable
I am important
I am safe
I am worthy
25. Errands By Yourself Are NOT A Break
A break is something that is restful and recharges you. If it is something that depletes your energy, drains you, or you do not enjoy it - it’s not a break! Chores are not a break. Errands are not a break.
26. Nature
Spending time in nature has been shown to have positive impacts on our mental and physical health. Yet for many of us who live in a city, this can be challenging. It isn’t part of our daily routine, which is why it’s important to ensure we’re thinking about it and including it in our summer plans. Some ways to get more nature into your life are:
have a picnic in your local park
visit a new conservation area
go on a walk or hike on your local trail
take a road trip to a new beach
27. Quality Time
Humans are social creatures, and if the recent lockdowns have taught us anything, it’s that we need quality time with people we care about Quality time with friends, family, and community are essential to our overall wellbeing Try to get a mix of virtual and in-person times to connect with people who fill your cup.
28. Gratitude
Think about it: how often do you stop and recognize how much you have to offer? What comforts and joys there are in your life right now, at this moment? How far you’ve come? Instead, we tend to focus more on what we don’t have, the things that are missing or what we want. And that only makes us feel worse. We also tend to spend a lot of our life on autopilot, mindlessly scrolling social media or going through the motions of our routines without really noticing them anymore.
So let’s all pause here and ask ourselves: what are 3 things that I am grateful for today? Try not to just list them, either, but really think about and connect with what you are grateful for.
Bonus tip: try to do this practice daily and watch how you’re outlook on your day begins to shift!
29. Hobbies
One incredibly harmful impact of Hustle Culture is the loss of hobbies. Not everything has to be about growth and development. Not everything has to be about making money or having a “side hustle.” We are also meant to live our lives. Do things that make us feel happy or fulfilled or relaxed or rejuvenated. Be creative. Take a break. Hobbies allow us to do just that. So if you have lost sight of your hobbies, I encourage you to prioritize re-discovering what you enjoy so that you can incorporate them into your daily life.
31. Schedule a Mental Health Day
Today is the last day of Mental Health Awareness Month, but that doesn’t mean your mental health shouldn’t stay a priority. We should be thinking about and prioritizing our mental health EVERY month. So my final tip is something I want you to consider every single month moving forwards: schedule a Mental Health Day.
A Mental Health Day is a day where your main focus is self-care and things that support your mental health. This was something that my own therapist recommended to me during a particularly challenging burnout recovery, and it truly was a game-changer. I notice a difference in the months where I don’t intentionally block off a day that truly is for me. This way, I can refill my cup without that nagging guilt that I “should” be doing other “productive” things (even though you do NOT have to earn self-care time). I focus on rest and what feels good, which usually involves:
wearing my comfiest clothes (usually PJs, honestly)
engaging in my hobbies
cuddling my fur babies
eating my favourite foods/snacks
