May Mental Health Challenge

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May 6 – Reach out to someone you haven’t talked to in a while –

Randy Bugh, LMHC, LCAC is a SICHC therapist who recommends that we all reach out to others. His advice:

“Reach out.  For a world with instant communication, we are more isolated than at any other time in history.  Text a friend or family member, call them.  The gift is one you can share with another.  I have two friends who contact me daily.  One sends a good morning and good night text daily.  The other lets me know every time he has a bowel movement.  Not that I (or you) needed to know that. 😊 It’s typically sent with a meme to let me know he is thinking of me.”

So today, take Randy’s advice and reach out to someone – a cousin, an old friend from high school, a former co-worker – just to say hello (maybe keep your BMs to yourself). 

To read about Randy and get to know his daily colorful shirts and sense of humor, click here: Facebook

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May 7 – Make a list of your strengths if you cant think of any, ask people close to your what they think your top 3 are –

According to a Gallup survey, individuals who focus on their strengths are more likely to have higher levels of well-being.

For a list of character strengths, a quiz to help you find yours, and info about using your strengths to manage stress, click here: https://www.workplacestrategiesformentalhealth.com/resources/use-your-strengths-to-manage-stress

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May 8 – Practice mindful eating by focusing on the taste, texture, & smell of your food while you eat –

Mindful eating can help curb cravings, change your attitudes about food, and even reduce stress! For suggestions for how to create mindful eating habits, click here: Mindful Eating Habits for Mental Wellbeing

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May 9 – Do stretches during your lunch break –

You can even do them at your desk.

Remember that regular exercise can reduce stress, improve your mood, boost cognitive functions, and so much more!

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May 10 – Eat a meal outside –

Your outdoor meal can be as elaborate as a homemade picnic in the park, or as simple as a Pop Tart on your front porch, but either way, take time to enjoy the sunshine and the gorgeous Spring weather! It’s good for you!

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May 11 – Put away clutter in your bedroom. Visual clutter can lead to mental health clutter, which interferes with sleep –

Click here to read more about how a messy bedroom affects sleep: https://www.homesandgardens.com/…/does-a-messy-bedroom…

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May 12 – Avoid Sugary Drinks and snacks (all day) –

Why? Just like an expensive car, your brain can be damaged if you ingest anything other than premium fuel. Read all about it in this article from Harvard University: https://www.health.harvard.edu/…/nutritional-psychiatry…

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May 13 – Let someone in your life know how thankful you are for them –

This is good for you in two ways. First, you’re tapping into feelings of gratitude, which is hugely helpful for general well-being. Second, by reaching out to someone, you are improving your relationships. Supportive relationships are crucial for mental health by providing emotional security, boosting self-esteem, and building resilience.

Read more about how healthy relationships, whether romantic, familial, or platonic, is important for boosting your mental well-being: https://www.mcleanhospital.org/essential/relationships

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May 14 – Remember that saying “No” to someone is you setting healthy boundaries for yourself –

For today’s Stressbuster’s Mental Health Challenge, SICHC’s Sasha Newland suggests that we remember that saying ‘no’ to someone is you setting healthy boundaries for yourself.

Boundaries help you communicate your needs and limits to others, reducing stress and fostering more balanced and respectful interactions.

To read Stanford University’s article about the importance of boundaries, click here: https://studentaffairs.stanford.edu/how-life-treeting-you-importance-of-boundaries

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May 15 – Spend 5 minutes before bedtime to reflect on the positive experiences You’ve had this week –

By focusing on the good, you can shift your mindset and improve your mood.

To go a step further, start a gratitude journal and write five things you’re thankful for each night before bed. 

Click here to read about the health benefits of positive thinking: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

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May 16 – Take a 5-10 minute walk after dinner to appreciate the fresh air –

To read about all the benefits of walking, including simply feeling better about yourself, click here: https://bonaventuresenior.com/walking-a-breath-of-fresh-air/

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May 17 – Get outside at night and look at the stars and moon –

Stargazing is a great way to “remind us that our problems are miniscule in the grant scheme of things – not in the sense that our struggles are trivial, but in that we are all part of something much bigger than ourselves.” Read more here: https://www.conservancyforcvnp.org/health-benefits-of-observing-the-night-sky/

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May 18 – Turn off your screens one hour before bed to allow your brain to get ready for sleep – 

To read about the ways screen time before bed affects our sleep, click here: https://www.calm.com/blog/screen-time-before-bed

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May 19 – Plan your meals for the week so that you can avoid unhealthy impulse choices –

If you need help planning your meals, click here for help: https://www.myplate.gov/eat-healthy/healthy-eating-budget/make-plan

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May 20 – Practice active listening today. Listen without interruptions or planning your response – 

When someone communicates something to you, how often do you think about your response while they are talking? For example, someone tells you about their trip to Florida, and when they stop you immediately tell them about your trip there. Unfortunately, doing this can steal the spotlight from your friend and can make them feel unheard. 

For Day 20 of our Stressbusters Mental Health Challenge, practice active listening today. Listen without interrupting or planning your next response. When others finish talking, ask them a follow-up question instead of saying something about yourself.

Active listening can improve your relationships! Read more here: https://www.helpguide.org/relationships/communication/active-listening

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May 21 – Take a free mental health test at MHAscreening.org. Plan to talk to your doctor about the results –

A test that helps you assess how you are feeling today is available here: https://www.psychologytoday.com/us/tests/health/mental-health-assessment/results

These tests are not a professional diagnosis, but they can be a starting point for discussion and understanding. If you’d like to talk to someone about your results, speak to your provider, or make an appointment with one of our Mental Health team members: Mental Health – Southern Indiana Community Health Care

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May 22 –  Before you start your workday, think of a positive word to focus on like “Strenght” or “Joy”. Write it and post it as a reminder –

Choosing a word for the day can help you focus and serve as motivation. For help in choosing a word, read this advice from blogger Paige Kumpf: https://www.yourtrainerpaige.com/2015/08/choose-2-3-focus-words-each-day-to-live-intentionally/

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May 23 – Put on some music and dance while you prepare one of your meals –

“Dancing is an antidote to stress, a way to combat negative emotions, an elixir for the body, mind, and brain,” according to the book Dancing is the Best Medicine. Read more here: https://greatergood.berkeley.edu/article/item/four_ways_dancing_makes_you_happier

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May 24 – Spend time outside listening to the birds. Count how many different songs you hear –

Being out in nature and focusing on the birds around you is a great way to de-stress!

If you’d like to know the names of the birds you hear, download the free Merlin app by Cornell University: Merlin Bird ID – Free, instant bird identification help and guide for thousands of birds – Identify the birds you see

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May 25 – Keep a notebook by your bed and jot down any to-dos or thoughts that keep you awake –

Do you have trouble getting to sleep because of all the thoughts running around in your head, like what you have to do tomorrow or things you don’t want to forget? Then today’s Challenge is for you.

Keep a notebook by your bed and jot down any to-do’s or thoughts that keep you awake. Getting it out of your head and onto paper can help you prepare for sleep.

If you still have trouble falling asleep, try a free meditation app such as Insight Timer. They have free sleep meditations to help you relax and clear your mind: Insight Timer — #1 Free Meditation App

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May 26 – Keep a water bottle near you all day. make it your main (or only) beverage –

(Consult your doctor for exactly how much water you should drink every day. It depends on your sex, activity level, age, weight, etc.) Read about how much water to drink every day here: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Here are a few things that water does for us:

• Regulates our body temperature
• Lubricates our joints
• Transports nutrients and oxygen to cells
• Helps in digestion
• Prevents constipation
• Removes waste products through urination
• Protects organs and tissues
• Gives healthier skin
• Prevents dehydration
• Prevents fatigue, muscle cramps, and reduced performance during physical activity
• Improves mental clarity and focus
• Helps maintain proper blood pressure
• Increases energy

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May 27 – Do something nice for someone today. Bonus points if its for a stranger –

Today’s Mental Health Month Challenge comes from therapist Randy Bugh. He says, “Practice one random act of kindness daily. Open a door, add money to a meter that is about to expire, or compliment someone about a job well done.”

According to MentalHealth.org, the saying “It’s better to give than receive” is actually backed up by research. People who are kind and compassionate may even live longer. Read about it here: https://www.mentalhealth.org.uk/explore-mental-health/kindness/kindness-matters-guide

For a list of ideas of how to help others, click here: https://www.randomactsofkindness.org/kindness-ideas

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May 28 – De-stress by doing a hobby today. If you don’t have one, research hobbies you’ve wanted to try –

Today’s Challenge comes from SICHC’s Mental Health Tech Jasmyne Reed.  She suggests, “Get creative:  take some time to let your creative side flourish to unwind your mind: journal, paint, or color.”

So, today, de-stress by doing a hobby. If you don’t have a hobby, research one you’ve always wanted to try. It’s never too late to learn something new!

Need some ideas? Click here: https://sometimes-homemade.com/adult-hobbies/

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May 29 – Try and eat a piece of fruit or a strawberry as slowly as possible. Pay attention to its taste, smell and feel –

Focusing on your food this way helps bring you into the present moment, helping you to de-stress.

To read about all the benefits of Mindful Eating, click here: https://nutritionsource.hsph.harvard.edu/mindful-eating/

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May 30 – When you run errands, park farther away so you will have to walk more –

SICHC’s Randy Bugh suggests, “Walk 20-30 minutes daily. Stress will accumulate and that primitive fight/flight part of our brain does what it does.  The best way to reduce our stress reaction is with movement.”

Read about the 5 surprising benefits of walking here: https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking

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May 31 – Plant flowers in your yard or pick a few and put in a vase inside –

Congratulations! We’ve reached the final day of our Stressbusters Mental Health Challenge! It’s Saturday, so go out and plant some flowers in your yard. Or, pick a few and put in a vase to enjoy indoors.

Did you know that an indoor flower arrangement can increase your feelings of compassion and kindness for others? Read about Harvard’s study here: https://www.agardenforthehouse.com/the-power-of-flowers-indoors/

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