Mental Health Awareness Month
As we go into Mental Health Awareness Week, I wanted to share some ideas to support our mental health and wellbeing. These do not replace professional advice but are for selfcare. Hoping you find them helpful. Please look after you, as you do matter.
- Day 1: Educate Yourself
Learn about different mental health conditions from reputable sources e.g. https://www.mind.org.uk/ . - Day 2: Practice Gratitude
Start a gratitude journal. Write down three things you are grateful for each day. Something as simple as a cup of tea can help is realise, we have more to be grateful for than we often realise. Joy can often be found in the simple things https://www.copescotland.com/resources/ideas-for-bringing-more-joy-into-every-day - Day 3: Vision what you want to move towards
Having a clear vision of the changes we want to make in our life can help us move forward with the actions that can make that vision real https://www.copescotland.com/resources/creative-visualisation - Day 4: Mindful Breathing
Spend five minutes focusing on your breath. This can reduce stress and improve concentration. https://www.copescotland.com/resources/learning-to-hit-the-pause-button - Day 5: Set Boundaries
Learn to say no. Protect your time and energy by setting healthy boundaries. This piece also includes a podcast around maintaining boundaries when working with others https://www.copescotland.com/resources/boundaries-postcard - Day 6: Digital Detox
Take a break from social media for a day. Notice how it affects your mood and stress levels. https://www.copescotland.com/resources/tips-to-avoid-doom-scrolling - Day 7: Get Moving
Incorporate some form of physical activity into your day. Exercise is a powerful tool for improving mental health. https://www.mentalhealth.org.uk/explore-mental-health/movement/boost-your-mental-health-moving-more - Day 8: Sleep Hygiene
Create a bedtime routine that helps you wind down and ensures you get enough rest. https://www.copescotland.com/resources/improving-your-sleep-workbook - Day 9: Nutrition Check
Focus on eating balanced meals. Good nutrition can have a positive impact on your mood. https://www.nhsinform.scot/healthy-living/food-and-nutrition/ - Day 10: Creative Expression
Engage in a creative activity such as drawing, writing, or playing music. Creativity can be a great outlet for emotions. https://zentangle.com/ - Day 11: Hydration
Drink plenty of water. Staying hydrated is important for both physical and mental health. https://www.nhsinform.scot/campaigns/hydration/ - Day 12: Plan a Fun Activity
Schedule something fun to look forward to, like a movie night or a day trip. https://www.ted.com/talks/ingrid_fetell_lee_where_joy_hides_and_how_to_find_it?language=en - Day 13: Meditation
Try a guided meditation session. Apps like Headspace or Calm can be helpful. https://www.copescotland.com/resources/living-in-the-now - Day 14: Volunteer
Offer your time to a cause you care about. Helping others can improve your own sense of well-being. https://www.copescotland.com/resources/recruiting-and-retaining-volunteers - Day 15: Join a Group
Find a club or group that aligns with your interests. Connecting with others who share your passions can be rewarding. - Day 16: Practice Active Listening
When having conversations, focus fully on the other person. Show empathy and understanding. https://www.copescotland.com/resources/change-the-narrative-start-the-conversation - Day 17: Random Acts of Kindness
Perform an act of kindness for someone else. It can be as simple as complimenting a stranger. https://www.copescotland.com/resources/kinder-conversations-postcard - Day 18: Family Time
Spend quality time with family members. Strengthening these bonds can be very fulfilling. - Day 19: Express Appreciation
Tell someone how much they mean to you. Expressing gratitude can strengthen relationships. - Day 20: Laugh More
Watch a comedy or spend time with someone who makes you laugh. Laughter is a natural mood booster. https://www.copescotland.com/resources/laugher-yoga - Day 21: Professional Help
If you’re struggling, consider seeking help from a mental health professional. Therapy can be a valuable tool. - Day 22: Set Goals
Set realistic goals for yourself. Achieving small goals can build confidence and resilience. https://www.copescotland.com/resources/goal-setting-snakes-and-ladders - Day 23: Acceptance
Practice accepting things you cannot change. This can reduce stress and increase peace of mind. If this is a challenge then please seek support as your wellbeing does matter. - Day 24: Journaling
Write about your thoughts and feelings. Journaling can help process emotions and clarify your thoughts. - Day 25: Nature Walk
Spend time in nature. It can be incredibly calming and restorative. https://www.copescotland.com/resources/coorie-for-wellbeing - Day 26: Limit News Consumption
Stay informed, but don’t overconsume news. It’s important to balance awareness with mental health. - Day 27: Self-Compassion
Be kind to yourself. Practice self-compassion, especially during challenging times. https://www.copescotland.com/resources/tips-for-being-kinder-to-yourself - Day 28: Learn Something New
Challenge your mind by learning a new skill or hobby. It can increase your confidence and provide a sense of accomplishment - Day 29: Declutter
Tidy up your living space. A clean environment can reduce stress and improve focus. - Day 30: Reflect
Take time to reflect on your mental health journey. Consider what strategies have been most effective for you. https://www.copescotland.com/resources/self-care-scorecard - Day 31: Celebrate
Celebrate your progress and the efforts you’ve made toward better mental health. Acknowledge every step, big or small. https://www.copescotland.com/resources/my-personal-jigsaw-lid-for-wellbeing
Remember, mental health is a journey, not a destination. These tips are meant to be starting points; find what works best for you and make mental well-being a priority every month of the year.