30 Days of Mental Health Wellness

What’s the best way to start a new habit?  Practice.

Over the course of 30 days, with practice, anything can become a habit.  Mental health wellness is just the same.  We generally have a variety of emotions arising throughout the day, some that are supportive and push us forward, or give delightful pause for reflection, and others that can feel challenging or burdensome.  This is just part of the balance of life, ebb and flow, yin and yang, light and dark.  With practice, we can shift our mental health into a stronger position overall.  As any doctor will tell you, prevention is the best medicine, and pre-emptive care for your mental wellbeing is just the same.  When equipped with practices that are supportive and regulating, we are better prepared to navigate when those challenging feelings come up.

Below, you will find several practices to help build a habit to shift your mental health into a supportive state.  Remembering with practice, we develop a habit, and to habitually tend to your mental health greatly improves your overall life experience. I am delighted to share that these techniques were crafted by a brilliant 8th grader, Natalia, who created this as her capstone project.  Mental health wellness is important to Natalia, and she asked me if I would share this with my clientele.  Natalia’s full project (available below) is targeted to speak to her peers, helping them better manage their mental health, and as I read her ’30 Days of Peace,’ I noted that many of these recommendations are things I teach my adult clients.  These practices transcend to anyone seeking more mental peace and balance. 

While we’re in May, Mental Health Awareness month, perhaps you’ll give these a try, in honor of your own mental health awareness!  These are skills to practice and build, just like increasing cardio or muscle tone, and with regular practice and awareness, you reinforce a helpful habit, making mental health care part of how you live every day.

See Natalia’s booklet, attached below, for more information about the practices and her beautiful invitations for reflection each week.

Week 1: Practice Gratitude

Find 3 different things each day you are grateful for - Write your 3 things down each day, and at the end of the week look back at each of the things you are grateful for - By the end of the week, you should notice a positive change in your mood and/or attitude!

Week 2: Practice Self-Care

This week, in order to practice taking care of yourself, try any of these 7 methods:

1.) Take a short 10-15 minute walk, observing the beauty and peacefulness of nature.

2.) Read a book that you enjoy.

3.) Spend 10 minutes in meditation (at the beginning or end of your day), and focus on the present moment. Specifically, your breathing and your surroundings.

4.) Reduce your screen time to less than 2 hours per day OR, go one day without using social media.

5.) Prioritize sleep.

6.) Spend one hour in silence or listening to calming music, drawing or painting something that brings you joy.

7.) Everyday, look in the mirror and say one positive affirmation about yourself, OR spend one day doing your best to think only positive thoughts about yourself.

This week, you can pick one of these seven options to participate in everyday, or you can experiment with all seven, and see how each option benefits you.

Week 3: Advocate for Yourself

This week, practice advocating for yourself by:  Asking each day for help with one task/thing you need assistance with. OR Focusing on establishing a boundary(ies) for yourself that would make you feel more comfortable in a given environment - At the end of each day write down what you accomplished.

Week 4: Enhance Your Mindfulness

This week, in order to enhance your mindfulness: Practice the 4-7-8 breathing technique either at the beginning or end of your day. This is to help center yourself, and become aware of your surroundings.

- In order to practice this exercise, you inhale for four counts, hold your breath for seven counts, and exhale for eight counts.

- Each day this week, practice this exercise and repeat it about 4-6 times - While doing so, simply place all of your focus onto your breathing, and your surroundings.

With many kudos to Natalia for crafting this mental health booklet and promoting peace for herself and her community.  That such an important topic of mental health wellness is being talked about amongst young people excites me, observing the shift of mental health to the forefront of overall health and wellbeing.  Mental health wellness starts with intention.  These, and similar practices, are pathways to promote peace and foster mindful intention.  With awareness and good habits to support mental health, we become more resilient and better able to work through those challenging emotions and thoughts when they arise.

We’ll continue to share resources and education throughout the month of May, in honor and celebration of Mental Health Awareness month.  Remember that support is always available, and it’s okay when these self-led practices just aren’t enough.  If you are in a mental health crisis, please reach out for support – call 9-8-8 for immediate assistance.  Additional services are available by calling 2-1-1.  At Newtown Wellness Collective, we are also happy to refer you to a professional counselor or offer additional holistic interventions to help you feel more grounded and balanced. 

Wishing you peace and health, from within and out, and fun exploring these mental health wellness practices to support your overall wellbeing ~ Jen Rizza

By Jennifer Rizza, Founder of Newtown Wellness Collective, Reiki Master Teacher, Therapeutic Yoga instructor and guide, Healthy Living Coach

In collaboration with Natalia, 8th Grader, Newtown, CT