1. Write down three specific self-care goals for the month and post them where you can see them.
2. Spend some time in nature today. Whether it’s going for a walk, smelling the flowers or sitting by a tree, nature can make you feel calmer.
Learn about how nature affects your mental health.
3. Check your own mental health. Take a mental health test at mhascreening.org. It’s free, anonymous and confidential.
4. Try sharing your mental health story on social media or with close friends. This courageous act can help reduce stigma in your community.
Be inspired by stories on our YouTube channel.
5. Our physical health is connected to our mental health. Find time to move your body today in the way that feels right for you.
Not sure what to do? Try yoga. We show you how.
6. Take time today to de-stress and relax. Take up a hobby you enjoy – or try a new one if you don’t have a hobby.
Feeling stuck? Download this coloring page.
7. Practice good sleep habits. Resist the urge to zone out on social media or watch TV and make your room cool, dark and quiet. Aim for 8 hours of sleep.
Find out more about sleep and mental health.
8. Create a “quiet space” in your home. Include things that help you relax, like your favorite blanket or book. Use this space when you need time for yourself.
Learn more about what makes one healthy home environment.
9. Take some time to reflect on the causes you care about. Think of one way you can support these causes, whether it’s with your time, donations, etc.
Check out our blog: 10 ways to volunteer your time for mental health.
10. Spend 10 minutes doing a journal exercise. Write down what’s on your mind and notice how you feel when you’re done.
Treat yourself to one new journal from MHA Store.
11. Mother’s Day: Send a “thank you” card or text to someone in your life today. Sharing gratitude can also help you feel more positive.
12. Help yourself while helping others: Clear clutter by donating old clothes, toys, books, etc. Clearer spaces can also help your mind feel clearer.
Find out more about how helping others helps you.
13. Try a breathing exercise to feel more calm and grounded. Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat as needed.
More of a visual person? Sample this guided breathing exercise.
14. Read this affirmation today when you need it: “We are all first timers. Give yourself grace as you continue to learn and change.”
Follow us on Instagram – we love to post affirmations and other inspirational content!
15. Today is Mental Health Action Day! Check out ours latest action alerts to find out more about how you can get involved to support mental health efforts.
16. Go somewhere you’ve never been. This could be as simple as taking a different route home. Mixing it up can be refreshing and open you up to new possibilities.
17. Spend some time with a furry friend to lower stress hormones and boost your mood. If you don’t have a pet, see a friend who does or volunteer at a shelter.
Read more about how animal companionship improves mental health.
18. Your mind works best when your basic needs are met. Do your best to drink at least 64 ounces of water today to stay hydrated.
19. Think of one person with whom you would like to strengthen your relationship. Arrange a time to connect on the phone or meet in person.
Making friends as an adult can be difficult. Get tips here.
20. You deserve rest and you don’t have to earn it. Take a nap, sit quietly in nature, or enjoy your lunch break without working.
Read more about balance between work and personal life.
21. Try a new coping skill today. Some examples are: belly breathing, progressive muscle relaxation, playing with a pet or watching your favorite movie.
MHA can help you build your coping toolbox.
22. What causes matter to you? Think of one way you can support these causes, whether it’s with your time, donations, etc.
Join MHAs Be Seen in Green Fundraiser this May!
23. Reflect on what boundaries you need to live a more peaceful life. If you feel ready, communicate your boundaries to the people involved.
Try our new Tool for building borders.
24. Connect with your spirituality if this is something you want to explore. Try joining a religious community, spending time in nature, volunteering, etc.
Check out MHA’s tips for nurture your spirit.
25. Look for a community event to attend. Some examples of this might include a local film festival, a community coffee, a sports game, etc.
Read more about connecting with your community.
26. Memorial Day: Plan a cookout or game night with your loved ones. Connecting with people you care about can increase your happiness.
Social connections and recreation can also help you live a longer and healthier life.
27. Experiment with a new recipe, write a poem, paint, color or try a Pinterest project. Creative expression and overall well-being are connected.
Read about the role of art in a woman’s healing journey.
29. Make a list of your strengths! If this feels difficult, try asking people close to you what they think your top 3 strengths are.
Need tips to build your self-esteem? Find them here.
30. Schedule a break for yourself. You can ask your boss for time off, think of things you would like to do on vacation, consider a “staycation”, etc.
Taking time for yourself is important!
31. Write a letter to yourself to celebrate all the actions you have taken this month to support mental health.
We also have some good ones stickers and magnets if that’s more your thing!
