Mental Health: A Guide and Activity Book
Illustrated by Kristina Hall
We are not just a statistic.
We are not just a statistic.
a one in four
a one in four
we are so much more than that
we are so much more than that
as never known before.
as never known before.
Mental health is not a curse
Mental health is not a curse
and isn't always bad
and isn't always bad
it's also about the good things
it's also about the good things
the positives that we've had.
the positives that we've had. Why don't you try this? Go for a gentle walk or go and visit a friend and have a friendly talk.
Why don't you try this? Go for a gentle walk or go and visit a friend and have a friendly talk.
Why don't you try this? Have a moment of reflection, have a go at yoga or a form of meditation.
Why don't you try this?
Viki Taylor - Arts Award Researcher HaveAdviser, a moment of and Inclusion Specialist at reflection, WiP
have a go at yoga
or a form of meditation.
Hello! We have created this booklet for World Mental Health Day, with the sole to start you thinking about your mental health and to provide you with simple ways to maintain or improve yours. It is a guide and activity book in one and has been designed for you to print off and fill in, or to reference as you being to practice good mental health. We all have a mental health in the same way that we have a physical health. Just like your physical health, if it’s not looked after, we become ill. Mental health and your physical health shouldn’t be thought of as separate things as they both rely on each other.
Kristina’s Recommended Apps When I feel overwhelmed about things, I turn to both the Calm and Pause Apps. The benefit to having meditation apps on your phone, is that they are ready and accessible whenever you need them. I tend to use a combination of the two either when I’m at home or out and about. Both apps are perfect for using when you need to take a short break.
Calm The Calm app offers you guided meditations, sleep stories, soothing nature sounds, breathing exercises and music to help you focus, relax and sleep.
Pause By slowly moving your fingertip across the screen you regain focus and release any stresses. Whilst guiding, the app helps you keep your attention and focused in the moment.
stay strong through your pain grow flowers from it you have helped me grow flowers out of mine so bloom beautifully dangerously loudly bloom softly however you need just bloom
-to the reader Rupi Kaur, Milk and Honey
List your daily Achievements
App Recommendation: Grid Diary I use Grid Diary to help me journal my day. The app is great for documenting your achievements throughout the day when they happen. You can then review and reflect whenever you want.
Self-Care check in Here are a few prompts to help you reflect on your day. You can use this to start a journal either in your favourite notebook or via the Grid Diary app. • • • • • • •
• • •
What is your affirmation and intentions for the day? How have you been practicing self-care today? Have you had regular meals? How much water have you had? How many breaks have you had today? For how long and what did you do? What are/were your basic needs? Have you taken care of your needs today? What do you need right now? How is your body feeling? How do you feel? If you’re feeling sad, how will you improve your mood? What boundaries do you need to enforce? Is there anything upsetting or bothering you? How can you fix that? How’s your self-talk? How did you cheer yourself on today?
Ideas for practicing self-care You can practice self-care in three different ways: physical, mental and emotional. Here are just a few examples to get you started: Physical Change your surroundings Take a bath Clean and reorganise your space Take the time to watch your favourite show Have a healthy snack / water Mental Take a break Read a book, your favourite blog or magazine Turn your phone off, turn off your notifications Get creative! colour or create your own patterns Emotional Meditate for short or a long period of time – which ever your body needs Practice a simple yoga routine. ‘Yoga with Adriene’ on YouTube is great! Journal the things you’re grateful for
List the things you are good at
Affirmations Affirmations set your intentions for the day. You could write them down and have them hung somewhere you will see them often or perhaps make affirmation cards and carry them around with you. Some people find that saying them to yourself out loud helps, while others repeat them in their head. Here are a few examples to get you started: Today I affirm to remain positive in all that I do Today I affirm to take my time Today I affirm to speak kindly to myself Today I affirm to do my best and believe that best is good enough Now you try: Today I affirm ……………………………………………………………………… ……………………………………………………………………... ……………………………………………………………………… ……………………………………………………………………… Today I affirm ……………………………………………………………………… ……………………………………………………………………… ……………………………………………………………………… ……………………………………………………………………… Today I affirm ……………………………………………………………………… ………….
Keep Going
Think Be
Keep your head up
INHALE COURAGE EXHALE FEAR