Mental Health Awareness Month, observed every May, is a critical time to raise awareness about the importance of mental health and to reduce the stigma associated with mental health conditions. This month-long observance provides an opportunity to educate the public about mental health issues, advocate for policies that support mental health, and share resources for those in need.
Please browse the daily resources below to find helpful apps, activities, affirmations and more to increase awareness around the importance of mental health.
Day 1:Protect your mental health
5/1/2024 Daily Affirmation
“Asking for help is a sign of self-respect, not a sign of weakness”
Teacher Therapy
“To spend your life doing what matters is the greatest of all achievements. Teacher matters.”
Links
- Protect Your Mental Health
- Teacher Burnout Statistics
- Mental Health in America Statistics
- Building Your Coping Toolbox
- ComPsych: Registration Web ID: State of Delaware
Daily Activity
Identify 3 things negatively impacting your mental health. Choose one of those situations and complete the “Dealing with Tough Situations” worksheet.
Free Helpful Apps
Day 2: 4 Things Impacting Mental Health
Daily Affirmation
“I am more than my circumstances dictate”
Teacher Therapy
“Remember those teachers who influenced your life for the good. What did they do? How did they give you what you needed? Follow their example.”
Links
Daily Activity
Identify 3 things negatively impacting your mental health. Choose one of those situations and complete the “Dealing with Tough Situations” worksheet.
Free Helpful Apps
➤ Mood Kit
Day 3: It’s ok to not be ok
Daily Affirmation
“I am allowed to ask for what I want and what I need”
Teacher Therapy
“Teaching is demanding-take care of yourself. Have a healthy lunch, make time for exercise, and get enough rest..”
Links
Daily Activity
Using the “Time to Talk” letter example, write a letter to yourself or a friend. Identify what you have been struggling with, how it makes you feel, how you feel talking to other people about your struggles, and what support you might need at this time.
Free Helpful Apps
Day 4: Stress
Daily Affirmation
“I take things one day at a time.”
Free Helpful apps
➤ Calm
➤ Headspace
Teacher Therapy
“Teach your students it’s alright to make mistakes. Mistakes aren’t reasons for shame, they are chances to learn to do better.”
Links
- How Stress Impacts Your Body
- How Stress Impacts your Behavior
- Stress Symptoms
- More Stress Symptoms
- Worksheet: Stress Management
- Stress Management Tips
- Worksheet: Recognizing Stress
Daily Activity
1: Complete Stress Management Worksheet. Identify stressors and symptoms. Think about your social support, emotional management, life balance, and basic needs.
2: Complete Recognizing Stress Worksheet. Identify how you process stress physically, emotionally, and behaviorally and things you can do to reduce symptoms.
Day 5: stress management-exercise
5/7/2024 Daily Affirmation
“I am grateful for the opportunity to move and improve”
Teacher Therapy
“Each day you have the opportunity to offer your students the world, to give them life changing knowledge and experiences. Relish the possibilities.”
Links
Daily Activity
Choose at least one activity:
- Walk for 20 minutes.
- Complete 3 desk exercises.
- Try Chair Yoga
Free Helpful Apps
➤ My Fitness Pal
Day 6: stress management-eat healthy
Daily Affirmation
Daily Affirmation: I am committed to becoming the best version of myself.
Teacher Therapy
“The only thing in your control is effort. That’s all and that’s everything.”
Links
Boost Mental Health with Nutrition
Daily Activity
Choose at least one:
-Plan your meals for next week.
-Try 2 new healthy foods you have never tried before.
-Plan a healthy lunch with coworkers.
Free Helpful Apps
➤My Net Diary
➤Lose It
Day 7: Stress Management: More Sleep
Daily Affirmation:
Consistency in my routine leads to remarkable results.
Activities
Choose at least one:
-Start a new bedtime routine
-Complete a Guided Meditation before bed
-Go to bed early
-Listen to a sleep story
Links
Apps:
- Calm
- Aura
- Medito
Day 8: stress management-Relax
5/9/2024 Daily Affirmation
I am relaxed and at peace.
Teacher Therapy
“Everything will work again if you unplug it for a few minutes…including you.”
Links
Daily Activity
Choose at least one:
-Complete Self-Care Assessment
-Color
-Give yourself at least 20 minutes of alone time.
-Go tech free for a night
Free Helpful Apps
Day 9:mindfulness-What is mindfulness?
5/13/2024 Daily Affirmation
My confidence grows when I step outside of my comfort zone.
Teacher Therapy
“Don’t forget, you are a person first and a teacher second.”
Links
7 Ways Mindfulness Can Help Teachers
Daily Activity
Complete one of the following activities.
-Mindfulness Walk
-Body Scan
-Five Senses
Did the activity help you to become more present? When could you incorporate this practice at work and home?
Free Helpful Apps
➤UCLA Mindful
➤Healthy Minds Program
➤Mindfulness.com
Day 10: mindfulness-mindfulness exercises
5/15/2024 Daily Affirmation
My strength is greater than my struggle.
Teacher Therapy
“Your breathing is your greatest friend. Return to it in all your troubles and you will find comfort and guidance.”
Links
Daily Activity
Try one of the mindfulness exercises.
Did the exercise help you to become more present? Could you use one of these exercises with your students? How would you sell your students on engaging in the exercise?
Free Helpful Apps
➤Smiling Mind
➤Insight Timer
Day 11: mindfulness-Meditation
Daily Affirmation
I can do anything I put my mind to.
Teacher Therapy
“May your coffee be strong and your students be calm”
Links
- Mindfulness and Meditation: What you Need to Know
- How to Meditate
- What is the Best Type of Meditation?
- 15 Minute Meditation for Patience and Resolve
- 12 Minute Meditation for Cultivating a Connection to Yourself
- 12 Minute Meditation for Challenging Emotions
- Guided Meditation for Gathering Energy
Daily Activity
Complete one Meditation. Was it difficult or easy? What did you like about it? What did you not like about it? In your daily life at work and home when could you incorporate this practice to improve your mindfulness?
Free Helpful Apps
➤Aura
➤Ten Percent Happier
Day 12: mindfulness-Meditation
Daily Affirmation
I can do anything I put my mind to.
Teacher Therapy
“May your coffee be strong and your students be calm”
Links
Mindfulness and Meditation: What you Need to Know
What is the Best Type of Meditation?
15 Minute Meditation for Patience and Resolve
12 Minute Meditation for Cultivating a Connection to Yourself
12 Minute Meditation for Challenging Emotions
Guided Meditation for Gathering Energy
Daily Activity
Complete one Meditation. Was it difficult or easy? What did you like about it? What did you not like about it? In your daily life at work and home when could you incorporate this practice to improve your mindfulness?
Free Helpful Apps
➤Aura
➤Ten Percent Happier
Day 13: mindfulness-Internal self-awareness
Daily Affirmation
I accept myself for who I am and I know my worth.
Teacher Therapy
“The trick to having happy students is to first be happy yourself”
Links
How to Cultivate Self-Awareness
Daily Activity
Internal Self-Awareness: How Well you know yourself? Using the Archetype Matrix in the “How to Cultivate Self-Awareness Link” would you identify as an
Introspector or Seeker?
How does this archetype positively/negatively impact your mindfulness? Using the positive trait sheet, highlight traits you see in yourself.
Free Helpful Apps
➤Smiling Mind
➤Simple Habit
Day 14: mindfulness-External self-awareness
Daily Affirmation
It matters little what others say. What matters is how I react and what we believe.
Teacher Therapy
“Better days are coming! They are called Saturday and Sunday.”
Links
What is External Self-Awareness?
Self Awareness: What it is and How it Helps You Get Ahead
Daily Activity
External Self-Awareness: How Well you understand how others see you. Would you identify as a person who is Aware or a Pleaser?
How does this archetype positively/negatively impact your mindfulness? Using the positive trait sheet, highlight traits you see in yourself.
Free Helpful Apps
➤Oak
➤Unplug
Day 15: RESILIENCY: BUILD YOUR CONNECTIONS
Daily Affirmation
I am not “too much” for the people that are right for me.
Teacher Therapy
“Offer basic acceptance to your students-not necessarily of their behavior, but always of their being, their very existence. Even when you don’t like your students, you can still love them.”
Links
Social Connections Builds Resilience
Daily Activity
At some point in time everyone struggles with feeling alone, insecure, or like they just don’t fit in. Use this worksheet to think through what kind of connections are important to you and how you can make sure you have them in your life.
Day 16: RESILIENCY: FIND PURPOSE
5/21/2024 Daily Affirmation
There is no one right way. I honor my path.
Teacher Therapy
Inspire your students. Let them know that they can make a difference, that the world can be better because of them.
Links
Finding Your North Star: Uncovering Your Life’s Purpose
Seven Ways to Find Your Purpose
Daily Activity
Reflect on these questions:
- What makes you feel happy?
- What gets you fired up and energized?
- What’s in your comfort zone?
- What do you bring to projects, gatherings, or activities that are uniquely you?
- What can you do with your time that feels important or worthwhile?
- Are you willing to make sacrifices?
- What makes you lose track of time?
- When was the last time you felt excited? Proud?
- When was the last time you felt part of something bigger than yourself?
- What’s holding you back from finding your purpose?
- What would you do in life if you weren’t limited by money, time, geography, experience, fear, or expectations?
Day 17: RESILIENCY:SET SMALL REALISTIC GOALS
Daily Affirmation
I deserve all the good things that come from reaching my goals.
Teacher Therapy
“Teach your students that it’s all right to make mistakes. Mistakes are reasons for shame, they are chances to learn and do better.”
Links
Daily Activity
Setting Life Goals: Use this worksheet to think about the things you are doing well and the areas where you need improvement.
SMART Goals: Use this worksheet as a guide to develop SMART goals and to create an action plan.
Day 18: RESILIENCY: Practice gratitude
Daily Affirmation
My life is meaningful and important; I am a valuable contributor to the greater good.
Teacher Therapy
“Believe in the limitless potential of human beings. When you expect the best from your students, you’ll usually get it.”
Links
What is Gratitude and Why Is It So Important
Daily Activity
Complete one of the following activities:
Gratitude Letter: Think about someone who you appreciate. This could be a person who has had a major impact on your life, or someone who you would like to thank. Write a letter that describes why you appreciate them, including specific examples and details. It’s up to you if you’d like to share the letter or not.
Create a Gratitude Journal: Every evening, spend a few minutes writing down some good things about your day. This isn’t limited to major events. You might be grateful for simple things, such as a good meal, talking to a friend, or overcoming an obstacle.
Grateful Contemplation: Remove yourself from distractions such as phones or TV and spend 5-10 minutes mentally reviewing the good things from your day. The key to this technique is consistency. Think of it like brushing your teeth or exercise—it should be a normal part of daily self-care. This technique can be practiced as part of prayer, meditation, or on its own.
Day 19: RESILIENCY: EMBRACE HEALTHY THOUGHTS
Daily Affirmation
Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.
Teacher Therapy
“When the day is difficult, when morale is low, recall why you became a teacher. Recall the times you knew this had been the right choice.”
Links
5 Habits to Embrace Positivity During Hard TImes
Positive Thinking: Stop Negative Self-Talk to Reduce Stress
Daily Activity
Challenging Negative Thoughts: Use this worksheet to assess your negative thoughts.
Countering Negative Thoughts: Uset this worksheet to create a rational counter statement to your most recent negative thoughts.
Thought Stopping: Try this thought stopping process to break the cycle of negative thinking
Awareness: Catch the negative thought early by practicing improved awareness.
- Interruption: Interrupt the thought by saying “stop.” Saying it out loud adds an auditory cue that signifies it is time to halt the thought process.
- Physical cue: Reinforce the verbal interruption by adding a physical action (perhaps banging a hand on the table) or gripping an object (such as the back of the chair). A tactile stimulus helps anchor the mind in the present.
Cognitive replacement: Having interrupted the thought, try replacing it with a more positive and balanced one. Say it out loud if possible.