Transform your wellbeing with daily practices designed to support your mental health journey. Each day brings a new opportunity for growth, self-care, and connection. Additional Works Cited
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You are stronger than you think, braver than you feel.
List things that commonly stress you out.
Find out any way you can cope with the triggers.
Listen to a song that calms you.
Fact: Music activates the same brain areas as chocolate and hugs. Source
Write a letter to your future self.
Learn one mental health fact.
Fact: 1 in 5 adults in the U.S. experiences mental illness each year. Source
Express yourself creatively (Draw, paint, or write a poem.)
Write a wind down routine
Fact: A wind-down routine helps you let go of worries, anxiety, or stress from the day, making you feel more relaxed and prepared for sleep. Source
Practice cognitive reframing
Fact: A prior review of scientific evidence found that cognitive reframing is particularly helpful for symptoms of anxiety and depression, and its benefits for these conditions may be long-lasting. Source
Share your experience w/ mental health struggles
Fact: Speaking out about personal struggles reduces stigma and fosters understanding and empathy. Source
Ask someone who seems down how they are doing
Fact: Stigma can prevent people from asking for the help they need. Source
Visit student mental health services
Reach out to marginalized students & listen to their experience
Fact: Minority and marginalized students face additional hardships and increased barriers to getting help. Source
Attend a mental health services meet-up or event
Check out Clark County's Crisis System
Find a club/group to join on campus
Fact: Joining a club has been shown to reduce stress and anxiety by providing emotional support and social engagement. Source
No short forms of video for the day
Fact: Studies have shown that short form video addiction leads to academic procrastination. Source
Limit phone time to two hours
Fact: Excessive screen time can lead to or worsen mental health challenges like anxiety, depression or PTSD. Source
No videogames for the day
Fact: Limiting your time spent staring at a screen has been shown to increase sleep quality and focus. Source
No social media for the day
Fact: The average person spends 145 minutes on social media each day. Source
Use electronics only for Business purposes
Fact: Limiting technology usage can reduce eye strain and improve your posture. Source
Flip phone day (call and text ONLY)
Fact: Spending less time using phones and computers motivates you to spend more time physically exerting yourself, leading to improved health. Source
Wall phone day (Only use to call)
Fact: Talking on the phone causes the release of oxytocin, a hormone that is important for social bonding and stress management, which isn’t released during texting. Source
Write down 3 things you’re grateful for every day.
Fact: Studies show that practicing gratitude can increase happiness and reduce symptoms of depression by shifting focus toward positive experiences. Source
Take a walk outside for at least 10 minutes each day.
Fact: Even short periods of physical activity can boost endorphins and lower stress hormones like cortisol. Source
Have a self care day for yourself
Fact: Self-care can also increase resilience, making it easier to cope with future stressors. Source
Practice mindful breathing for 5 minutes each morning.
Fact: Deep breathing exercises help calm the nervous system, lowering heart rate and promoting relaxation. Source
Do one kind thing for someone each day
Fact: Helping others triggers the brain’s reward system, releasing feel-good chemicals like dopamine and oxytocin. Source
Spend 15 minutes a day doing something creative
Fact: Creative activities reduce stress by activating the brain's “flow state,” which improves mood and focus. Source
Go to bed and wake up at the same time every day, even on weekends.
Fact: A consistent sleep schedule strengthens your circadian rhythm, leading to better mental clarity and emotional stability. Source
Try something new (Food, exercise, book)