BEHIND THE [FACE]MASK? A self-reflection journal to help you think about how COVID-19 & lockdown have affected you.
CONTENTS BEHIND THE [FACE]MASK?
WHAT’S IN IT
SECTION 1
WHO AM I NOW?
I AM GOOD ENOUGH
02
CHALLENGING OUR INNER CRITIC
06
I AM GREAT BECAUSE...
08
SECTION 2
HOW AM I DOING?
WHAT IS WELLBEING?
12
PHYSICAL WELLBEING
14
EMOTIONAL WELLBEING
16
INTELLECTUAL WELLBEING
18
ENVIRONMENTAL WELLBEING
20
SOCIAL WELLBEING
22
OCCUPATIONAL WELLBEING
24
SPIRITUAL WELLBEING
26
LOOKING BACK
28
SECTION 3
WHAT NOW?
WHERE TO START
34
VALUES
35
DAILY ROUTINE
36
LOOKING FORWARD
38
SECTION 4
WHERE TO GO?
WHO TO TALK TO
42
PROFESSIONAL SUPPORT
43
BEHIND THE [FACE]MASK? A self-reflection journal to help you think about how COVID-19 & lockdown have affected you.
CLICK HERE TO VIEW LEADERS SUPPORT GUIDE
HOW TO USE THIS JOURNAL BEHIND THE [FACE]MASK? has been developed to encourage you to think about who you are and identify how you have been affected by COVID-19 & lockdown. Through a variety of exercises and spiritual reflections, you will discover ways you can act to help your own wellbeing and others. The idea is that this is the start of a conversation and will direct you to some really good sources of extra support specifically for young people and their wellbeing. This journal can be used in a number of ways; either on your own, as part of a mentoring relationship or as part of a group. There are four distinct sections; Who am I Now? How am I doing? What now? Where to go? You can work through them as quickly, or as slowly as you like. This journal is designed to allow you time for quiet focus to think about all areas of your wellbeing, and if you want to talk about any of the feelings that arise, then please talk. Whether that is with your friends, parents, youth/church leaders or the professionals. The material has been developed towards the end of 2020 with input from psychologists, educational psychologists, youth workers and young people.
WHO AM I NOW? BEHIND THE [FACE]MASK? 04
1
WHO AM I NOW?
As human beings, we are constantly developing and changing. Whether that is through things we can control, such as our own feelings, choices and actions, or by things that are out of our control that have an external influence on us such as our environment, education and society. We are all different. We all have different abilities and skills. We all react to highs and lows differently. COVID-19 has had a huge impact on millions of children and young people, and the last 12 months will have been different for each and every one of us.
WHAT DOES THE BIBLE SAY... KEY VERSES: PSALM 139:15-16, ISAIAH 43:1-5, JOHN 15:15, EPHESIANS 1:4-7, EPHESIANS 2:10, JOHN 15:9, PHILIPPIANS 3:20, GALATIONS 3:26.
Comparison can have a detrimental impact on how we see ourselves and our own value. God created us all unique, with different gifts, skills, appearance and, most importantly, purpose.
// 01 I AM GOOD ENOUGH Few thought habits can be so destructive in daily life as aspiring for perfectionism in our bodies, minds or relationships. It can paralyze you from taking action because you become so afraid of not living up to some standards. Or, you take action and never, or are very rarely satisfied with what you accomplish. This can result in your inner critic taking over and can either create a sense of hyper-activity and cause burn out, or your motivation to take action plummets. Instead of perfect go for good enough. We are all unique, with different preferences and personalities. The following exercise may help you identify some of these and in turn think about our core values and behaviours. Once you have completed the quiz you will see that it outlines your personality preferences. No one type of personality characteristic is more valuable than another. No one style of living personality is the ‘right way’ to live. Our wellbeing depends on being able to balance these preferences and being able to draw from them when we are faced with different life situations.
WHAT IS MY PERSONALITY STYLE? INSTRUCTIONS
CIRCLE the statement that best describes your most natural way of operating given a comfortable environment. Try to process quickly and not over think each response. If you are unable to choose between answers because you can think of circumstances where you do one or the other, simply select both answers and move on. You will have traits of all of the personalties below.
GENERAL ORIENTATION // 001 STUDY ENVIRONMENT
// 002 HOW THOUGHTS FORM
// 003 SPEAKING STYLE
A) Prefer to study in a group – discussing the material
A) Process thoughts out loud – through conversations with others
A) Fast pace, expressive tones, and large gestures
B) Process thoughts silently – inside my head
// 004 RELATIONSHIP WITH SILENCE
// 005 ENERGY DRAINERS & GAINERS
A) Uncomfortable with long silences - especially around others
A) Most often find interacting with groups of people to be energizing
B) Appreciate silence even around others
B) Most often find interacting with groups of people to be draining
MORE A)'S = EXTRAVERSION
B) Moderate pace, quiet voice, minimal gesturing
// 005 If you enjoy interacting with others in moderate amounts, select both answers
MORE B)’S = INTROVERSION
MODES OF OPERATION // 006 PACKING FOR A TRIP
// 007 CLOSURE VS LEAVING OPTIONS OPEN
// 008 RELATIONSHIP WITH SCHEDULES
A) Pack in advance for a trip, at least the night before
A) Prefer to have decisions made
A) Find schedules and routines comforting
B) Pack the very last minute for a trip
B) Prefer to keep options open as long as possible
B) Find schedules and routines restricting
// 009 NATURAL TENDENCY
// 010 WORK STYLES
A) Crave consistency and enjoy being prepared
B) “Play along the way”
A) “Work before play”
B) Crave variety and enjoy improvising
MORE A)’S = PLANNED
MORE B)’S = SPONTANEOUS Section 1 // 01 I Am Good Enough
REFERENCE: FREE PERSONALITY QUIZ FOR TEENS FROM PERSONALITYACADEMY.COM
B) Prefer to study alone – away from distractions if possible
WHO AM I NOW? BEHIND THE [FACE]MASK? 06
CONTD. INFORMATION GATHERING // 011 STRENGTHS A) Good at building, maintaining, and operating things
// 012 WAYS OF PERCEIVING
// 013 INTEGRATION
A) Trust only what I can see, hear, touch, taste, or smell
B) Good at developing insights into creative designs
B) Comfortable using imagination and following hunches
// 014 INTERPRETATION
// 015 OUTLOOK
A) The way things appear is the way they really are
A) Prefer to experience life here and now
B) Read between the lines to discover hidden meaning
B) Enjoy contemplating patterns and future possibilities
MORE A)'S = HANDS-ON
A) Put pieces together one step at a time B) Put pieces together from all directions at once
MORE B)’S = THEORETICAL
DECISION-MAKING // 016 DECISIONS
// 017 NEEDS
// 018 PERSPECTIVE
A) Use logic to make decisions and seek clarity
A) Sincere need to evaluate and improve
A) Tend to debate and defend point of view
B) Use feelings to make decisions and seek harmony
B) Sincere need to know that others care how you feel
B) Tend to sympathize and accept other people’s opinions
// 019 MOVIEWATCHING
// 020 PREFERRED APPROACH
A) Mistakes in a movie significantly lessen enjoyment
A) Objective, direct, and investigative
B) Able to look past mistakes and enjoy a movie
B) Subjective, tactful, and appreciative
MORE A)’S = OBJECTIVE
MORE B)’S = SUBJECTIVE
WHAT DOES THAT MEAN? A relatively higher score in one column indicates a “psychological type preference�. Where the scores are close to each other, you may find that you naturally switch back and forth between each mental mechanism as the situation demands. Place your scores in the boxes below. // EXTRAVERSION
Extraverts tend to speak freely about whatever is on their mind. They develop their thoughts by talking through them with others. Extraverts gain energy from chatting with others.
// INTROVERSION
Introverts are somewhat more territorial with their mental space and personal space. They need time to think and reflect before sharing their thoughts. Introverts gain energy from quiet time.
// PLANNED
// SPONTANEOUS
Individuals who have a preference for operating in a spontaneous manner find schedules and routines restricting. They have an innate drive to keep options open. They crave variety and flexibility and may change their minds often.
// HANDS-ON
Individuals who prefer hands-on gathering of information using their five senses focus on the present moment and proceed one step at a time. They appreciate clear objectives and tangible results often.
// THEORETICAL
Individuals who prefer theoretical gathering of information by means of insights focus on future possibilities and pull from all directions at once to see the big picture. They appreciate opportunities to be creative and use their imagination.
// OBJECTIVE
Individuals who prefer making decisions objectively seek clarity and have a sincere need to evaluate and improve. They make decisions based on logic and impersonal facts.
// SUBJECTIVE
Individuals who prefer making decisions subjectively seek harmony and need to know that others care how they feel. They make decisions based on values and personal impact.
Section 1 // 01 I Am Good Enough
REFERENCE: FREE PERSONALITY QUIZ FOR TEENS FROM PERSONALITYACADEMY.COM
Individuals who have a preference for operating in a planned manner find comfort in following routines and schedules. They have an innate drive to make decisions as soon as possible and bring things to closure.
WHO AM I NOW? BEHIND THE [FACE]MASK? 08
It is our thoughts that determine whether we feel positive or negative about ourselves. That will in turn affect our actions. As we go about our day, our mind is busy taking notes about what we’ve done, how we looked, our inner-narrator tells our story, and during times of struggle, the critical narrator can take over. The next exercise is designed to make us more aware of our thoughts, feelings and behaviours and to re-frame our negative critical thoughts.
WHAT DOES THE BIBLE SAY... KEY VERSES: PSALM 27:3, PHILIPPIANS 4:8-13, MATTHEW 10: 30-31, PSALM 94: 19, 1 THESSALONIANS 5:16-18. ,
// 02 CHALLENGING OUR INNER CRITIC “I’M SO LAZY, THERE’S NOTHING I CAN DO” >> LONELY, SAD, HOPELESS “NOTHING IS EVER GOING TO GET BETTER FOR ME” >> LIE IN BED, AVOID MESSAGES FROM FRIENDS What kind of stories are you telling yourself? If you mess up, is it “failed again, you’re so thick!” or “you’re worse or uglier than your friend”? When you achieve something does it cheer you on? Is it full of hope and positivity with a happy ending, or it is a cold, critical review?
START NOTING DOWN SOME WORDS THAT YOU ASSOCIATE WITH YOURSELF. “I AM…”
UNDERLINE WHICH ONES PUSH YOU DOWN OR HOLD YOU BACK?
Over the next week, try to listen to your inner narrator. Take some deep breaths. Notice how it makes you feel. If it turns critical, then are there any core phrases that you tend to say to yourself? As you recognise the critic talking – in your mind – shout: STOP (or whatever word or phrase you want!) Then refocus your thoughts to something more constructive. Like getting outside and going for a walk or planning what you would like to eat for dinner or what show you want to watch next on Netflix.
How can you make your inner voice a more encouraging narrative? Consider what you might say to someone you care about if they were in the same situation. Sometimes it’s easier to be kind to others than to ourselves, but being kind to ourselves is something that we can practise. Some helpful questions that you may want to ask yourself are; What is one thing I can learn from this? What is one opportunity I can find in this situation? Section 1 // 02 Challenging Our Inner Critic
REFERENCE: CHALLENGING INNER CRITIC - POSITIVEPSYCHOLOGY.COM/SELF-ESTEEM-WORKSHEETS
CIRCLE WHICH ONES MAKES YOU STAND TALL?
WHO AM I NOW? BEHIND THE [FACE]MASK?
// 001
I LIKE WHO I AM BECAUSE...
// 002
SOMEWHERE I FEEL HAPPY IS...
// 003
I THINK I’M A PRETTY GOOD...
// 004
IT MAKES ME FEEL GOOD WHEN...
// 005
MY GREATEST TALENT IS...
// 006
OTHERS OFTEN PRAISE MY...
// 007
I AM AT PEACE WHEN...
WHAT DOES THE BIBLE SAY... KEY VERSES: JOHN 15:16, SOLOMON 2:23.
10
// 03 I AM GREAT BECAUSE... Nothing is more important than how you feel and think about yourself. When you like or love yourself more then things simply become easier.
REFERENCE: I’M GREAT BECAUSE... — POSITIVEPSYCHOLOGY.COM/SELF-ESTEEM-WORKSHEETS
COMPLETE THE FOLLOWING SENTENCES...
Section 1 // 03 I Am Great Because...
WHO AM I NOW? BEHIND THE [FACE]MASK?
// NOTES What are the key points I want to remember from this section? Who might I want to talk to about this?
HOW AM I DOING? BEHIND THE [FACE]MASK?
2
HOW AM I DOING?
How often when asked this question do we say “yeah, I’m ok” when really we may really be struggling on the inside? How we think and feel, as well as deal with ups and downs can be summarised by our mental health, “emotional health” or “wellbeing”. Research from Young Minds, May 2020 indicates that more than 80% of young people with a history of mental ill health have found their conditions have worsened since the coronavirus crisis began. But the impact of the pandemic is much wider than that – it is affecting the mental well-being of almost every young person in some way.
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WHAT DOES THE BIBLE SAY... KEY VERSES: PSALM 46:1-3; PSALM 73:26; MATTHEW 11:28-30; PSALM 34:17-20; PHILIPPIANS 4:8
// 01 WHAT IS WELLBEING? Mental wellbeing encompasses many factors, such as: •
The sense of feeling good about ourselves and being able to function well individually or in relationships.
•
The ability to deal with the ups and downs of life, such as coping with challenges and making the most of opportunities
•
The feeling of connection to our community and surroundings
•
Having control and freedom over our lives
•
Having a sense of purpose and feeling valued
In the next section of this booklet, we will be looking at all seven areas of wellbeing; physical, emotional, intellectual, environmental, social, occupational and spiritual wellbeing. We will look at how we can become more aware of how we are doing and how we can take active steps to improve in each of these areas during lockdown and beyond.
certainty and a sense of control
fresh air and the outdoors
community
stable and fullfilling employment
being physically well
exercise
being securely housed
meditation
sense of belonging
What Kept Me Well…
spending time with family
peer support and community groups
staying connected with friends
support from other trusted adults
sleep
spending time with pets
relationships
access to formal support
space to be creative
medication
hygiene
hobbies and leisure
being financially secure
diet
my faith
IMAGE BY Bernardo’s
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Section 2 // 01 What Is Wellbeing?
MENTAL HEALTH AND COVID-19: IN OUR OWN WORDS — BARNARDO’S
Living in Lockdown
REFERENCE: HOW TO...LOOK AFTER YOUR MENTAL HEALTH - MENTAL HEALTH FOUNDATION
feeling safe
routine and structure
HOW AM I DOING? BEHIND THE [FACE]MASK? 16
PHYSICAL WELLBEING " TAKE CARE OF YOUR BODY, IT'S THE ONLY PLACE YOU HAVE TO LIVE IN. "
JIM ROHN
Physical activity has been scientifically proven to help improve mental health. But physical wellbeing is more than just fitness, it includes what we eat, drink and how much we sleep. We need to change the way we view physical activity in the UK in order not to see it as something we ‘have to do’, ‘should do’ or ‘ought to do’ for our health, but as something that we do because we personally value its positive benefits to our wellbeing. Being active doesn’t have to mean doing sport or going to the gym, as we cant do lots of that in lockdown. There are lots of ways to be active; find the one that works for you.
// 02 BE ACTIVE
WHAT DOES THE BIBLE SAY... KEY VERSES: 1 CORINTHIANS 6:19-20, EPHESIANS 2:10, 1 TIMOTHY 4:8, PROVERBS 3:24, ROMANS 12:1-2
Even if you think you hate physical activity, START SMALL. Just look at what activity you already do, and do a bit more. Try and notice how it makes you feel. WHAT do you enjoy doing? If you don’t want anything sporty, then what other activities could you do, such as; going for a walk, doing housework. WHEN can you do it? Make it part of your routine - the more decisions you have to make about when to exercise, the closer you’ll come to deciding not to. WHERE can you do it? Choices for this are limited during lockdown, but if you can do it outside, then being in a “green environment” has greater positive effects on wellbeing.
Improving your diet may help to: Improve your mood. Give you more energy. Help you think more clearly.
WHY DO YOU LIKE THEM? HOW DO THEY MAKE YOU FEEL WHEN YOU EAT THEM?
WHAT — everything in moderation. Getting a balance of different food types is key; Fruit & Veg — full or nutrients and fibre. Protein & Fish — contains chemicals your brain needs to regulate your thoughts and feelings. Staying hydrated — helps concentration and ability to think clearly. Managing Caffeine — will give you a quick burst of energy, but then may make you feel anxious & depressed, and disturb your sleep. WHEN — If your blood sugar drops you may feel tired, irritable or “hangry” and depressed. Eating regularly and choosing slow-release energy foods will help. WHERE — Should be free from distractions so you can enjoy your food. GOOD NIGHT SLEEP CHECKLIST
(TICK WHAT YOU ALREADY DO & CIRCLE THE ONES YOU WANT TO TRY
// 04 SLEEP Sleep is as important for our health as eating, drinking and breathing. A teenager ideally needs between 9-10 hours per night. A good nights sleep helps to restore and repair our body as well as providing an opportunity for our mind to process our day and our emotions. A lack of sleep can make us feel tired and achy, as well as affecting our mood and ability to concentrate.
MAKE SURE MY BEDROOM ISN’T TOO HOT OR COLD DECIDE ON A REGULAR BEDTIME STOP LOOKING AT SCREENS AN HOUR BEFORE GOING TO BED PUT MY PHONE ON TO CHARGE AWAY FROM MY BED HAVE A RELAXING BATH OR SHOWER TRY A QUIET ACTIVITY SUCH AS READING, COLOURING, LISTENING TO MUSIC AVOID CAFFEINE IN THE EVENING WRITE DOWN WHAT YOU ARE GRATEFUL FOR
Section 2 // Physical Wellbeing
REFERENCE: HOW TO...LOOK AFTER YOUR MENTAL HEALTH USING EXERCISE - MENTAL HEALTH FOUNDATION HEADSTRONG- A JOURNAL FOR LOOKING AFTER YOUR MENTAL AND EMOTIONAL HEALTH BY YOUTHSCAPE
// 03 EAT
WHAT ARE YOUR FAVOURITE FOODS?
" ALMOST EVERYTHING WILL WORK AGAIN IF YOU UNPLUG IT FOR A FEW MINUTES, INCLUDING YOU. "
// 05 EMOTIONAL SELF
0 1
2 3
Little interest or pleasure in doing things
This test is called the PHQ-9 [Patient Health Questionnaire] and is used by doctors to rate how serious problems are – see more at phqscreeners.com. You should complete the questionnaire again in a few weeks to see if things have changed.
Feeling down, depressed, or hopeless Trouble falling asleep, staying asleep, or sleeping too much Feeling tired or having little energy Poor appetite or overeating Feeling bad about yourself - or that you are a failure or have let yourself or your family down Trouble concentrating on things, such as reading the newspaper or watching television Moving or speaking so slowly that other people could have noticed. Or the opposite - being so fidgety or restless that you have been moving around a lot more than usual Thinking that you would be better off dead or that you want to hurt yourself in some way TOTAL
Nearly every day
Over the last 2 weeks, how often have you been bothered by any of the following problems?
More than half the days
Emotional wellbeing interacts with all of your other six areas of wellbeing. Being Emotionally well gives you the ability to feel and express your emotions such as happiness, sadness and anger. Emotional wellbeing encompasses optimisim, self-esteem, self-acceptance and the ability to practice stress-management techniques, be resilient, and to share feelings. Over the last 12 months we have all seen so much change that our feelings are likely to have been all over the place and you may not know where you stand. This next exercise is intended to give you a marker to see where you are now.
Several Days
@MYSELFLOVESUPPLY
Not at all
HOW AM I DOING? BEHIND THE [FACE]MASK? WHAT DOES THE BIBLE SAY... KEY VERSES: MATTHEW 6:25-34; PHILIPPIANS 4:6-7; PETER 5:7; PSALM 23:4, JEREMIAH 17:7. HEBREWS 10:35-36, ROMANS 12:2, 1 THESSALONIANS 5:16.
18
EMOTIONAL WELLBEING
0
GRAND TOTAL NB. If you have more than five ticks in the two right hand columns or you have ticked anything except “not at all” in answer to the last question, you should get some professional help. See page 43 for information on how to do this.
CREATE A “GOOD MOOD” PLAYLIST
// 07 HEALTHY EMOTIONS Emotions are one of the most powerful experiences about being human - and they are everywhere! Can you find 25 normal healthy emotions in this grid? When was the last time you experienced all of them? N
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ANXIETY APATHY
EMBARRASSMENT ENTHUSIASM EUPHORIA EXCITEMENT FEAR
GRIEF HAPPINESS JOY LONELINESS
Everyone struggles with different emotions. Strike-through which ones you struggle with. How can you find ways to cope better with these emotions?
// 07 MAKE A COPING BOX
LOVE MISERY RELIEF SADNESS SATISFACTION STRESS SHAME
1. Find a box and personalise it. 2. Pick some things you might like to look at, smell, touch. E.g. a scented candle, a special photo, a teddy. 3. When things feel difficult go to your box and use the items 4. Notice any changes in the way you feel whilst using your box and write them down (E.g. I felt like___ before and I feel like ___ after). Section 2 // Emotional Wellbeing
REFERENCE: THE STUFF OF LIFE (2013) - DR ROB WALLER - FUSION MAKE A COPING BOX - KOOTH UK
T
CHOOSE 5-10 SONGS THAT MAKE YOU FEEL GOOD (ONES THAT TAKE YOU TO A GREAT MEMORY, MAKE YOU SMILE, DANCE OR SING
HOW AM I DOING? BEHIND THE [FACE]MASK? 20
INTELLECTUAL WELLBEING " JUST TRY NEW THINGS. DON’T BE AFRAID. STEP OUT OF YOUR COMFORT ZONES AND SOAR, ALL RIGHT? " MICHELLE OBAMA
Intellectual wellbeing encourages one to explore new concepts, enhance skills and apply new ways of thinking to current challenges. Using resources available to expand one’s knowledge and improve skills. Creative expression can provide a vital outlet when dealing with difficult situations. There are so many ways to express yourself creatively that it offers an individualized experience for coping. These type of activities stimulate and inspire the mind just as physical exercise does to our bodies.
// 08 TRY NEW THINGS
WHAT DOES THE BIBLE SAY... KEY VERSES: EXODUS 35:31-35, GENESIS 1:27, PROVERBS 22:29,
READ FOR FUN Something you enjoy or can improve your intellect by stretching your mind to think about things you normally don’t think about. DEBATE WITH A FRIEND Sounds tricky, that’s the point. Focusing attention on information that is different than your beliefs. LEARN A FOREIGN LANGUAGE Learning different ways to communicate expands your mind. PLAY A GAME Board games, cards and puzzles are great for getting you thinking. PLAY AN INSTRUMENT Learning to create sounds, make patterns and emote through music has a powerful impact on our minds. PHOTOGRAPHY Causes you to look beyond yourself to find things worth remembering, things of beauty. Take some pictures when you next leave the house and review them when you get back. CRAFTING Is a great way to get out of your head. An hour a night on a small project learning a particular craft. Ceramics, paper crafts, needlework, leather working, painting Warhammer figures etc. can give you a great feeling of accomplishment.
WHAT WOULD YOUR OUTFIT BE? WHAT POWERS WOULD YOU HAVE?
WHAT WOULD YOU DO? WHO OR WHAT WOULD YOU HELP?
THINK ABOUT YOUR SUPERHERO SLOGAN...
"
"
// 10 BLACK OUT POETRY This is something that even people who feel they aren’t creative can do. Everything you need is already on the page, all you have to do is arrange it. 1. Take a page of a book, newspaper article, or any other printed material. 2. Scan the page for keywords that resonate with you and start to circle them in pencil. 3. Without changing the order of any words, start to draw lines from the words to make a complete thought out phrase. 4. Blackout any words that aren’t in your phrase or poem. Section 2 // Intellectual Wellbeing
REFERENCE: ILLINOIS STATE UNIVERSITY NEWS: ALI GEARY – EIGHT SIMPLE STEPS TO INCREASE YOUR INTELLECTUAL WELLNESS
Unleash your superpowers!
5 CREATIVE ACTIVITIES YOU CAN START TODAY TO IMPROVE YOUR MENTAL HEALTH - BRIT.CO/CREATIVE-ACTIVITIES-MENTAL-HEALTH. CREATE YOUR OWN SUPERHERO - KOOTH UK
// 09 CREATE YOUR OWN SUPERHERO
HOW AM I DOING? BEHIND THE [FACE]MASK? WHAT DOES THE BIBLE SAY... KEY VERSES: GENESIS 1, LEVITICUS 25:2-7, PSALM: 104, MATTHEW 22:39, JOB 38:24-30, PSALM 19:1-6, ROMANS 1:20,
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ENVIRONMENTAL WELLBEING " IT’S THE LITTLE THINGS THAT CITIZENS DO. THAT’S WHAT WILL MAKE THE DIFFERENCE. MY LITTLE THING IS PLANTING TREES. " WANGARI MAATHAI
Environmental wellbeing is about living in harmony with our environment. We exist in a close and long-lasting relationship with the world around us - our actions impact the world, and in turn the world impacts us. When this relationship is in harmony, both we and the world around us benefit. The story of Genesis describes humanity’s privileged position of power over the natural world. And, if Spider-Man has taught us anything, it’s that “with great power comes great responsibility”! Both our environment’s wellbeing and ours depends on using our power responsibly.
// 11 NATURE How do you feel lockdown and the coronavirus pandemic has impacted your relationship with the natural world? Do you value it more/less? Do you feel more or less connected to nature and the wider world? Use the space below to express what you feel.
// 12 GET OUTSIDE! There is a large amount of research that demonstrates the mental and physical benefits of spending time outside in the natural environment.
WHERE COULD YOU GO? WHEN WILL YOU HAVE TIME TO GET OUT?
Time in natural daylight shows increased vitamin D levels which can reduce incidence of hormonal imbalances, obesity, and symptoms of depression. Spending time in green spaces (even better, green and blue spaces with open skies or water) has also been shown to reduce levels of anxiety and depression. So, get outside! I AM GOING TO GO TO...
THE TIME I WILL GO IS...
// 13 SMALL THINGS Like Wangari mentions in the quote at the start of this section, we can all take small actions that add up to a big change. For Wangari, her tree planting inspired a movement leading to over 51 million trees being planted across Kenya!
HOW CAN I LIVE IN HARMONY WITH THE PLANET THIS WEEK?
AM I USING SINGLE-USE PLASTIC? CAN I FIND SOMETHING REUSABLE?
CAN I INFLUENCE CHANGE IN MY HOUSEHOLD?
HOW CAN I PRAY FOR A BIG CHANGE IN THE WORLD?
Section 2 // Environmental Wellbeing
REFERENCE: : TEN TIPS TO REDUCE YOUR PLASTIC FOOTPRINT - WWF - WWF.ORG.UK/UPDATES/TEN-TIPS-REDUCE-YOUR-PLASTIC-FOOTPRINT
MAKE A PLAN TO GET INTO SOME GREEN SPACE THIS WEEK?
HOW AM I DOING? BEHIND THE [FACE]MASK? 24
SOCIAL WELLBEING " KIND WORDS CAN BE SHORT AND EASY TO SPEAK, BUT THEIR ECHOES ARE TRULY ENDLESS " MOTHER TERESA
Social wellbeing focuses on establishing beneficial connections with friends and family and supporting harmony in these relationships. Spending time with loved ones or joining a community group is advantageous for social wellbeing. This means learning good communication skills, developing intimacy with others, and creating a support network of friends and family members.
WHAT DOES THE BIBLE SAY... KEY VERSES: PROVERBS 11:25, ECCLESIASTES 4:9-12, MATTHEW 12:48-50, ACTS 2:42-47, ACTS 4:32-35, ROMANS 12:4-5, HEBREWS 10: 24-25.
Social wellbeing includes showing respect for others and yourself. Contributing to your community and to the world builds a sense of belonging.
// 14 HOUSEHOLD RELATIONSHIPS Lockdown has thrown us all into close contact with those that we live with, and can feel stressful and may be worrying, frightening or even unbearable. TIPS TO NURTURE HEALTHY RELATIONSHIPS: GIVE TIME - put more time aside to connect with your friends and family. BE PRESENT - this means really paying attention to the other people in your life and trying not to be distracted by your phone or your work or other interests. LISTEN - really listen to what others are saying and try to understand their perspective. Focus on their needs and what emotions they may be experiencing. LET YOURSELF BE LISTENED TO - honestly share how you are feeling, and allow yourself to be heard and supported by others. RECOGNISE UNHEALTHY RELATIONSHIPS - harmful relationships can make us unhappy. Recognising this can help us to move forward and find solutions. N.B. If you are worried about a harmful relationship you can contact: Women can call the National Domestic Violence Helpline on 0808 2000 247. Men can call Men’s Advice Line on 0808 801 0327.
NAME: I will stay in touch by
NAME: I will stay in touch by
NAME: I will stay in touch by
When we meet again, we will:
When we meet again, we will:
When we meet again, we will:
WHAT ACT OF KINDNESS ARE YOU GOING TO TRY?
// 16 ACTS OF KINDNESS All over the world we have seen outstanding acts of kindness as people have loved one another, whether that has been support to the elderly or vulnerable, through fundraising or encouraging and praising key workers. People who are kind and compassionate see clear benefits to their own wellbeing and happiness. Click on the Mental Health Foundation logo to the left to see lots of ideas around how you could show kindness during the coronavirus outbreak... Section 2 // Social Wellbeing
MENTALHEALTH.ORG.UK/CORONAVIRUS/ACTS-KINDNESS-DURING-CORONAVIRUS-OUTBREAK
Draw or stick pictures of people who are important to you below and think about how you can stay connected;
MENTALHEALTH.ORG.UK/CORONAVIRUS/NURTURING-OUR-RELATIONSHIPS-DURING-CORONAVIRUS-PANDEMIC.
With lockdown restricting our ability to go and physically meet up with friends and family outside of our households, we are relying on phones, computers and the post to stay in touch. Hearing a friendly, familiar voice, or reading a message from people we care about, helps us feel more connected.
REFERENCE: WWW.MENTALHEALTH.ORG.UK/CORONAVIRUS/ACTS-KINDNESS-DURING-CORONAVIRUS-OUTBREAK, STAYING CONNECTED - PARTNERSHIPFORCHILDREN.ORG.UK ,
// 15 STAYING CONNECTED
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OCCUPATIONAL WELLBEING "CHOOSE A JOB YOU LOVE, AND YOU WILL NEVER HAVE TO WORK A DAY IN YOUR LIFE. " CONFUCIUS
Occupational wellbeing involves preparing and making use of your gifts, skills, and talents in order to gain purpose, happiness, and enrichment in your life. The development of occupational satisfaction and wellness is related to your attitude about your work or study. Thriving in your place of work or study allows you to maintain a positive attitude and experience satisfaction/pleasure in your day-to-day life. Occupational wellness means successfully integrating a commitment to your occupation into a total lifestyle that is satisfying and rewarding.
WHAT DOES THE BIBLE SAY... KEY VERSES: ROMANS 12:6-8, 1 TIMOTHY 4:14, COLOSSIANS 3:23, EPHESIANS 2:10, MATTHEW 5:14-16, JEREMIAH 29:11-13
// 17 WHAT AM I GOOD AT? You might feel like now is the worst time to think about what you are going to do with your life, but discovering what you are good at can be a great start to direct your career path. Finding a career is a hard thing to do. Gone are the days where people have one career for a lifetime, with the average person in the UK having six jobs in their lifetime. For some of you, the jobs you are going to do may not even exist yet! // 001 WHAT SKILLS HAVE HELPED YOU THRIVE IN YOUR EDUCATION, WORK, AND VOLUNTEER EXPERIENCES? What tasks did you do well, and which ones did you enjoy the most? Think about situations that challenged you — which ones were you able to get through that made you feel the most accomplished or earned you recognition?
// 002 CONSIDER WHICH ACTIVITIES OR SKILLS MAKE YOU FEEL EMPOWERED. Sometimes our strengths do exactly what they’re meant to do — they make us feel strong and help us succeed. Think about what tasks you do when you feel stressed or overwhelmed and you just want to feel like you’re in control again. Try to take notice of the times when you feel invigorated or successful — those moments might be the product of you putting your natural talents to use. // 003 WHAT COMES TO YOU NATURALLY? It’s easy to overlook our natural talents, especially if you think that everyone can do them or if you just shrug it off as something you’ve always been able to do — just because something comes naturally to you doesn’t mean it comes easy to others, or that your talents aren’t valuable. Keep your ears open for compliments that you usually deflect — they may be the key to finding out what your underlying superpowers are. // 004 TAKE NOTE OF YOUR FAVOURITE HOBBIES AND HOW YOU SPEND YOUR FREE TIME Over the course of a week, think about five things that you enjoy doing and think about why you like them. Write them down and take note of specific tasks and why they’re fulfilling for you.
// 007 KEEP YOUR MIND OPEN Don’t dismiss aspects of your personality that you had never considered to be strengths before — these unexpected qualities could help you succeed in a job or industry that you’ve never even considered exploring.
WHY NOT TRY THIS CAREER CHOICE QUIZ FOR SOME IDEAS...
Section 2 // Occupational Wellbeing
CAREER CHOICE QUIZ - JOBS.LOVETOKNOW.COM/CAREER_CHOICE_QUIZ
// 006 LOOK FOR A PATTERN Pay attention to any characteristics or strengths that are mentioned frequently by others or that you notice you spend a lot of time doing. The skills and hobbies that come up the most frequently are probably your strongest areas.
REFERENCE: ZIPPIA.COM/ADVICE/WHAT-AM-I-GOOD-AT BY MADDIE LLOYD
// 005 ASK OTHER PEOPLE WHAT THEY THINK YOU’RE GOOD AT A great way to figure out what your natural strengths are is to ask others. Ask people who know you well, who you trust and respect, what they think you’re good at, which careers do they think would suit you and ask them why.
HOW AM I DOING? BEHIND THE [FACE]MASK?
SPIRITUAL WELLBEING "FAITH AND PRAYER ARE THE VITAMINS OF THE SOUL; MAN CANNOT LIVE IN HEALTH WITHOUT THEM." MAHALIA JACKSON
Spiritual wellbeing involves seeking purpose and meaning in your life. To question and to appreciate the things which cannot be explained or understood. Harmony with what is within you and what is on the outside. Having a set of guiding beliefs that help give direction to your life.
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Activities like prayer, meditating or spending time in nature all help with our spiritual wellbeing.
// 18 SOUL FUEL ‘Peace I leave with you; my peace I give to you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.” John 14:27 We can’t give out what we haven’t got, our soul craves rest. We can’t run on empty. ACTS 1:8, 1 CORINTHIANS 6:19.
KEY VERSES: HEBREWS 5:13, PSALM 24:1, ACTS 4:31,
WHAT DOES THE BIBLE SAY...
Jesus said:
Looking after our spiritual wellbeing is so important. Don’t think of it as something that will drain you. Think about it as something you need to keep topped up. When we are busy and pre-occupied, we are unable to be fully present with God. It squeezes God out of our lives. We are reminded we need God. We need to connect to God’s energy and joy, however that is for you; going to be by the sea, up a mountain, near a lake, listening to music or being with friends. In this section we will look at different ways to connect with God.
// 19 BREATH PRAYER Prayer doesn’t have to be complicated. There are lots of different ways we can pray. Keep it simple. Keep it real. Keep it up.
TRY PRAYING THIS PRAYER EVERY DAY FOR TWO WEEKS AND SEE IF IT HELPS? INHALE: ABBA EXHALE: I BELONG TO YOU
A simple sentence that can be said in one breath and prayed throughout the day. When we are surrounded by fear, overwhelmed by anxiety, or maybe even just bored, this prayer will help our spiritual wellbeing as we consciously and consistently pray it settles us. Abba is an Aramaic word meaning Daddy or Father. In Mark 14: 36 on the night before his death in the garden of Gethsemane Jesus prayed this prayer ‘Abba, Father, everything is possible for you. Please take this cup of suffering away from me. Yet I want your will to be done, not mine’. We too can pray ‘Abba, Father’. It reminds us that we have a close relationship to God and can go to him with everything that troubles us.
Pause: sit quietly for a minute, stilling your soul. Rejoice: say thank you. Ask: for help. Tell God what’s on your heart. Yield: pause and surrender to God’s will. Amen
THERE ARE SOME GREAT APPS AVAILABLE. WHY NOT TRY SOULTIME...
// 20 QUIET TIME A quiet time can take many forms, but at its simplest means to stop, pause and enjoy God’s presence. “Find a quiet, secluded place so you won’t be tempted to role-play before God. Just be there as simply and honestly as you can manage. The focus will shift from you to God, and you will begin to sense his grace.” Matthew 6:6
MEDITATION Get comfy, and take a few deep breaths. Did you know that you can use the bible to meditate? Turn to Psalm 46. Read it through very slowly. Take a moment and read it again. As your eyes wander over the page, do any words or phrases stick out for you? What might God be saying to you through it?
Section 2 // Spiritual Wellbeing
REFERENCE: : LECTIO 365 - 24-7 PRAYER INTERNATIONAL, SOULTIME.COM
P.R.A.Y
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LOOKING BACK " REFLECTIVE THINKING TURNS EXPERIENCE INTO INSIGHT." JOHN C. MAXWELL
Before we move forward to thinking about tomorrow, it is hugely beneficial to look back at what we’ve experienced today. There are a couple of different methods you could try; EXAMEN is an ancient way of stilling ourselves to reflect and pray at the end of a day and to notice His presence and action. We are going to use this same technique, but to think about what has happened to us over the last 12 months. St. Ignatius of Loyola practiced it in five, easy to remember steps:
// 21 EXAMEN
WHAT DOES THE BIBLE SAY... KEY VERSES: 2 CORINTHIANS 13:5, LAMENTATIONS 3:40, EPHESIANS 1:18-23.
// 001 BECOME AWARE OF GOD’S PRESENCE Close your eyes, still your heart and be aware of God’s presence. Jesus promised to be with us always [MATTHEW 28:20] The last 12 months may seem confusing to you—a blur, a jumble, a muddle. Ask God to bring clarity and understanding. // 002 REVIEW WITH GRATITUDE Walk through the last 12 months. What have been the joys and delights? What gifts have your given or received? What can you give thanks to God for? // 003 PAY ATTENTION TO YOUR EMOTIONS Think about the emotions you have been through. Draw little emojis to show when you’ve been happy/sad/angry/scared/confident. Talk to God about these emotions. // 004 CHOOSE ONE FEATURE Choose one thing that stands out. Ask the Holy Spirit to direct you to something. It may be a conversation, an event or something that worries you, puzzles you or evokes some other kind of emotion. Make it into a prayer, either in words or pictures. // 005 LOOK TOWARDS TOMORROW Ask God to give you light for tomorrow’s challenges. Pay attention to the feelings that surface as you survey what’s coming up. Are you doubtful? Cheerful? Apprehensive? Full of delighted anticipation? Allow these feelings to turn into prayer. Seek God’s guidance. Ask him for help and understanding. Pray for hope.
MONTH
REFERENCE: IGNATIANSPIRITUALITY.COM/IGNATIAN-PRAYER/THE-EXAMEN/HOW-CAN-I-PRAY/
MY LAST 12 MONTHS
GOALS
Section 2 // Looking Back
HOW AM I DOING? BEHIND THE [FACE]MASK?
// 22 LAMENT More than a third of the Psalms are laments. In fact, the Bible is full of lamenting at key moments. “Lament turns toward God when sorrow tempts you to run from him. It’s a form of prayer. It is more than just the expression of sorrow or the venting of emotion. Lament talks to God about pain. And it has a unique purpose: trust. It is a divinely-given invitation to pour out our fears, frustrations, and sorrows for the purpose of helping us to renew our confidence in God.” Jim Martin IJM
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Give it a go, have a rant and write your own Psalm of lament to God. This can help us let go and let God do the rest. What is it that you’ve lost because of the pandemic? What are you grieving?
WHAT DOES THE BIBLE SAY... KEY VERSES: 2 CORINTHIANS 12:9, PHILIPPIANS 4:13 , PSALM 102:1-2, LAMENTATIONS 1:1, PSALM 5:11, ZEPHENIA 3:14, PSALM 9:2,
What are your frustrations?
// 23 WINS Benjamin Franklin was famous for his exceptional productivity and rigorous routines. He ended each carefully mapped day by asking, “What good did I do today?” Take stock of your year and unapologetically brag about how awesome you did. No expectations or thoughts of doing better - only what you did well. What were your 3 big wins?
// 24 LESSONS LEARNT What did not go as well as expected and an opportunity to improve on that area in the future? What will you do if you encounter the same obstacle again tomorrow? What were three things that you learnt this year?
// 25 GRATITUDE
// 25 GRATITUDE Gratitude means counting your blessings. It’s like cordial that can impact the flavour of your whole day. Starting your day with gratitude will give you a happiness boost before any negative worry thoughts can take hold. At night before you sleep, shift your focus to your wins (no matter how small) and the positive parts of your day. This daily practice will help you eradicate negative thought behaviours. REFERENCE: : BEST SELF JOURNAL
What are 3 things you are thankful to God for during the last year?
Section 2 // Looking Back
HOW AM I DOING? BEHIND THE [FACE]MASK?
// NOTES What are the key points I want to remember from this section? Who might I want to talk to about this?
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WHAT NOW?
Despite the unknowns of 2021, setting goals still has great value. Having goals gives you a sense of self-determination that you have the autonomy to make choices for your life and the competence to achieve them. This is a key component of mental and emotional health. Goals provide a sense of focus so you aren’t drifting through your day without purpose or motivation to be effective at work or thoughtful with your time outside of your job. Goals provide a sense of accomplishment, which can give you a hit of dopamine, a brain chemical that makes you feel happy. And goals can be an excellent distraction from thinking about all the things in the world that you have no control over.
WHAT DOES THE BIBLE SAY... KEY VERSES: PSALM 93:5, GALATIONS 5:22-23, 1 PETER 2:9
// 01 WHERE TO START It can be difficult to pinpoint what you want your goals to look like, and what it is precisely you want to achieve this year. Five great questions to start with could include: What are my values? What drives me? What do I ultimately want to achieve? Why do I want to achieve that? What would my best friend and/or partner say my goals are? Take some time and meditate on the above questions, the first answers that come to mind don’t have to be the final answers but can be great starting points to explore further. The best questions to ask are open-ended – think what, why, when, who and how – as these encourage you to think deeply about the answer.
// 02 VALUES Core values are the fundamental beliefs of an individual or an organisation. They are the guiding principles that dictate behaviour and can help people understand the difference between right and wrong. Understanding our Core Values can help us to set goals that are relevant to who we have been created to be. LIST OF VALUES Fame Friendships Fun Growth Happiness Honesty Humor Influence Inner Harmony Justice Kindness Knowledge Leadership Learning Love Loyalty Meaningful Work Openness Optimism
Peace Pleasure Poise Popularity Recognition Religion Reputation Respect Responsibility Security Self-Respect Service Spirituality Stability Success Status Trustworthiness Wealth Wisdom
REFERENCE: JAMESCLEAR.COM/CORE-VALUES
Authenticity Achievement Adventure Authority Autonomy Balance Beauty Boldness Compassion Challenge Citizenship Community Competency Contribution Creativity Curiosity Determination Fairness Faith
CIRCLE WHICH VALUES YOU THINK ARE IMPORTANT TO YOU. THEN CLICK ON THE PERSONAL VALUES ASSESSMENT TO REFLECT AND EXPLORE YOUR CORE SET OF VALUES FURTHER...
Section 3 // Where To Start
WHAT NOW? BEHIND THE [FACE]MASK?
DAILY ROUTINE " HABIT IS A CABLE; WE WEAVE A THREAD EACH DAY, AND AT LAST WE CANNOT BREAK IT." HORACE MANN
Where do you start to set a goal? What would you want for yourself if you could be guaranteed success? One strategy is to ask yourself the Miracle Question. Suppose you had a magic wand, and all the thoughts and feelings you’ve been struggling with were no longer a problem. What would you do differently? Start doing? Do more of? How would you behave differently?
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You can further narrow down these goals by considering the different areas of your life (home, family, work, hobbies) and by identifying your guiding values.
WHAT DOES THE BIBLE SAY... KEY VERSES: 2 TIMOTHY 1:7, ROMANS 12:2, COLOSSIANS 3:13, HEBREWS 10:25, MARK 1:35 , ECCLESIASTESS 3:1-13.
// 03 THE TYPICAL PERFECT DAY What do you want your “Typical Perfect Day” to look like? Use the questions and tips below to help you create a daily routine on the opposite page. What time do you wake up? What do you do once you are awake? Do you open the windows and head to the beach to do your 20 minutes of Sun Salutations and 10-minute meditation? Do you say “Thank you” for all the blessings that you’ve been given? Then what do you do? Focus on the word “typical”, it should be a day that you would re-live over and over, without getting bored, exhausted or overwhelmed. Hopefully this journal has given you some exercises that you have found helpful and that could become part of your future routine to help you maintain a balance; time for others, time for God and time for yourself. The best chance of creating new habits that stick, is not to try too many at once, and also to reduce the amount of choices that you have to make in order for them to take place.
MY TYPICAL PERFECT DAY 6AM 7AM 8AM 9AM 10AM 11AM 12PM 1PM 2PM 3PM
5PM 6PM 7PM 8PM 9PM 10PM 11PM 12PM WHAT’S ONE THING YOU WANT TO TRY TO ADD TO YOUR DAILY ROUTINE?
Section 3 // My Typical Perfect Day
REFERENCE: : POSITIVEPSYCHOLOGY.COM/GOAL-SETTING-EXERCISES/
4PM
WHAT NOW? BEHIND THE [FACE]MASK? 40
LOOKING FORWARD " IT IS ALWAYS WISE TO LOOK AHEAD, BUT DIFFICULT TO LOOK FURTHER THAN YOU CAN SEE."
WINSTON CHURCHILL
At the moment it can feel like our lives have been put on hold. We can easily feel unmotivated and look at all the things we can’t do. However, over the next 12 months there are things you can do, as well as things you have to do. Focus on the opportunities that you will have. It takes 66 days to embed a habit. The best chance of creating new habits that stick, is not to try too many at once, and also to reduce the amount of choices that you have to make in order for them to take place. You can do this exercise alone, with a partner, family or a close friend. It can be really rewarding to share your ideas with someone you trust, who will also challenge you to consider things outside of your comfort zone.
WHAT DOES THE BIBLE SAY... KEY VERSES: MALACHI 3:6, PSALM 23:1-6, JEREMIAH 29:11-13, ESTHER 4:14, ROMANS 8:28, PSALM 33:11, 2 PETER 3:9.
// 04 ONE YEAR FROM NOW Some of the key areas to think about when completing this exercise include: YOUR WORK/STUDY – What job/subjects will you be doing? Where will you be working/learning? Do you want to get a first job to start earning some money of your own? How will you be working towards what you want this to look like? YOUR HOME – Have you been planning to reorganise or rearrange your bedroom but not got around to it? Are you hoping to move house/flat? Will you be living with different people? Are there some home improvements in your current place you’ve been putting off? YOUR FINANCES – Are you saving for something in particular? Do you have to learn to budget your own money? Do you have some debts you want to pay off, once and for all? YOUR RELATIONSHIPS – Do you want to be closer with your immediate family? Your brother or sister, mum or dad? How much value do your close friendships bring? Do you need to work more on connecting with people? Are you happy in love? Wanting to get married? YOURSELF – How do you want to feel about yourself one year from now? Mentally, physically, socially, personally? What does that look and feel like?
MY NEXT 12 MONTHS GOALS
WHO AM I GOING TO SHARE THIS WITH TO KEEP ME ACCOUNTABLE?
Section 3 // Looking Forward
REFERENCE: : POSITIVEPSYCHOLOGY.COM/GOAL-SETTING-EXERCISES/
MONTH
WHAT NOW? BEHIND THE [FACE]MASK?
// NOTES What are the key points I want to remember from this section? Who might I want to talk to about this?
WHERE TO GO? BEHIND THE [FACE]MASK? 44
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WHERE TO GO?
Talking about how you are feeling plays a crucial part in improving your wellbeing (as long as you are talking to the right people). Talking with someone may give you new ideas and perspective on how to cope with any struggles you may be going through. You may have different people that you want to talk to about different things, but it should be someone you trust and feel safe with.
// 01 WHO TO TALK TO You may want to ask yourself; Are they a good listener? Are they the same age or older than you? Have they had a similar experience to you? Do they share your religious beliefs? Are the professionally qualified to help you? Remember, your parents, youth leader/Corps Officer/DYS will be more than happy to talk to you about any feelings that may have surfaced by using the journal, but they are not experts. If you feel like you need any additional expert support, then there are lots of excellent services that are accessible either online, over the phone or in person (lockdown dependant).
Now that you have got to the end of the journal, on a scale of 1 - 10 how would you describe your wellbeing today? Rock Bottom 1
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Tip Top 9
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Signed:
THE NHS HAVE A COMPREHENSIVE LIST OF SERVICES AVAILABLE HERE...
IN ADDITION, HERE IS A LINK TO SOME REALLY GREAT APPS AND SOCIAL MEDIA ACCOUNTS THAT WE THINK WILL ALSO HELP YOU...
Section 4 // Professional Support
WWW.BIT.LY/YOUTHWELLBEINGAPPS
// 02 PROFESSIONAL SUPPORT
REFERENCE: : THRIVE BY YOUTHSCAPE, NHS.UK/CONDITIONS/STRESS-ANXIETY-DEPRESSION/MENTAL-HEALTH-HELPLINES/
Date:
WHERE TO GO? BEHIND THE [FACE]MASK?
//MY WELLBEING TOOL KIT Are there any key points that you’ve found helpful through using this journal that you don’t want to forget?
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MY TOP PERSONALITY STYLES CAME OUT AS... I WILL STOP MY INNER CRITIC BY... I AM GREAT BECAUSE... THE TWO AREAS OF WELLBEING I AM STRUGGLING WITH MOST AT THE MOMENT ARE...
I AM GOING TO TRY THE FOLLOWING POSITIVE ACTIVITIES TO HELP ME...
THE MAIN THING I AM GRATEFUL FOR IN THE LAST 12 MONTHS IS...
THE MOST IMPORTANT VALUES TO ME ARE...
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ONE HABIT THAT I WANT TO MAKE PART OF MY DAILY ROUTINE IS...
ONE GOAL THAT I WANT TO ACHIEVE IS...
TWO PEOPLE THAT I WANT TO TALK TO ABOUT MY WELLBEING ARE...
" FEAR NOT, FOR I AM WITH YOU;
BE NOT DISMAYED, FOR I AM YOUR GOD; I WILL STRENGTHEN YOU, I WILL HELP YOU, I WILL UPHOLD YOU WITH MY RIGHTEOUS RIGHT HAND. " ISAIAH 41:10 (ESV)
