Mental Health Awareness Month: Mental Health To Do List
Happy Mental Health Awareness Month (May)!
Mental health is health.
Mental health is just as important as physical health.
I’m thankful to be alive and working in mental health care during a time when the stigma around mental health is decreasing.
Although it has been a slow process, I have seen the changes with people being more open about talking about their mental health and seeking therapy.
Less stigma can only mean good things. It means more people will seek help and take care of their mental health without fear or shame.
In honor of Mental Health Awareness Month, I wanted to share with you a “to-do list” of things you can use to help take care of your mental health.
This list is a collection of 31 activities. You might want to choose one item to do each day this month or you can create your own list, too.
Some of the items are linked back to previous blog posts, so you can read more about them, why they’re important, and ways you can implement them into your life.
Reduce your time on social media
Try replacing 30 minutes of social media time with a different activity. Then try building the amount of time from there - 1 hour, 90 minutes, etc.
Get enough sleep
Try to sleep for at least 8 hours.
Maintain your personal hygiene
Get creative
Move your body
Try to move your body in whatever way is comfortable and enjoyable for you for at least 30 minutes.
Practice gratitude
Be present, mindful, and grounded
Organize your space and keep your space clean
Organize your thoughts through journaling or talking it out with someone you trust
Talking it out doesn’t have to mean going to therapy, but therapy can be an excellent option for this. It can take time to find a therapist who is a good fit for you, so try to not get discouraged if you don’t mesh well with a therapist. There are many therapists out there, and you can keep trying new ones until you find one who you like and feel comfortable and safe with.
My recommendation is to stick with a therapist for 3-4 sessions before making your decision either way (unless there is a significant red flag before then) because it can take time to build trust and feel comfortable, especially in a setting where you are asked to be so vulnerable.
Challenge yourself in new ways
Keep learning new skills and new information
Spend time with people who support you
Challenge self-criticism and other negative thoughts
Volunteer or give back in some way
Set realistic goals for yourself
Learn how to acknowledge, manage, and accept all of your emotions
Spend time alone
Create a “done list”
Instead of a to-do list, write down all that you complete throughout the day. This can help you focus on what has been done, rather than what is left to do, and it can be especially helpful if you find to-do lists overwhelming.
Limit caffeine and alcohol
Eat three balanced meals
Use one relaxation technique
Try deep breathing, meditation, body scan, or progressive muscle relaxation. Apps like Calm and Headspace have many options to use, and you can also find others on YouTube.
Listen to music
Consume empowering content
Through a podcast, book, or YouTube video.
Use affirmations or mantras
Create your own or search online to find affirmations or mantras that speak to you.
Listen to your mind and body
Examples: If you need a break, allow yourself to take a break. If you’re tired, allow yourself to go to sleep early.
What mental health to-do list item was your favorite? Which one did you find most helpful? Which one was most enjoyable? If you substituted with your own item(s), what did you come up with? I’d love to know! Send me an email with what items were on your mental health to-do list this month.