Step Up to the Challenge: February 2021
Complete and log 14 mental health tasks in 16 days
Log each day on back of the card mailed to you.
At the end of 16 days, take a picture of the card and send it to Denise@yardleyumc.org
Participate in the Challenge, Get Rewards:
Complete by 11/30 Earn
4 days 2 stickers
8 days 3 stickers and $5 gift card
10 days 5 stickers and a $10 gift card
14 days 5 stickers, $10 gift card, choice of
shirts from SelfCareIsforEveryone.com
Below is a full list of actions for this challenge. Links have been provided when possible.
Listen to a mental health podcast
Unlocking Us with Brené Brown
Brené on Anxiety, Calm + Over/Under-Functioning
Brené with Bishop Michael Curry on Love & Hope in Troubling Times
Dr. Marc Brackett and Brené on “Permission to Feel”
Dr. Vivek Murthy and Brené on Loneliness and Connection
Alicia Keys and Brené on “More Myself”
Five stressed, sleep deprived, yet energetic teens sit down and talk about the struggles that come
with being a teenager. Is high school really as bad as everyone says?
Watch a documentary:
The Mask You Live In The Mask You Live In follows boys and young men as they struggle to stay true
to themselves while negotiating America's narrow definition of masculinity.
Please Note: This film has strong language and is recommended for High School Students.
The Social Dilemma The Social Dilemma focuses on how big social media companies manipulate users by
using algorithms that encourage addiction to their platforms. (Available on Netflix)
Watch a Ted Talk
The Courage to live with radical uncertainty Shekinah Elmore
When your future is uncertain, how do you keep moving forward? In this courageous talk, oncologist and cancer survivor Shekinah Elmore shares how she embraced life after a rare genetic diagnosis -- and explains why she believes doctors have a duty to help their patients learn to live with radical uncertainty.
Why students should have mental health days by Laurel Braitman
School can be rife with stress, anxiety, panic attacks and even burnout -- but there's often no formal policy for students who need to prioritize their well-being. Hailey Hardcastle explains why schools should offer mental health days and allow students time to practice emotional hygiene without stigma. Follow along to learn how she and a team of fellow teens transformed their advocacy into law.
Why we should all try therapy by Emily Anhalt
We tend to think of therapy as an approach to fixing problems — you go if you're not happy, not when everything seems fine. Clinical psychologist Emily Anhalt shares her experiences as both therapist and patient to make a compelling case that therapy isn't just a means to an end. "It'll drastically increase the depth and authenticity of your happiness," she says. "Making the necessary space for every feeling that lives in between."
Our dangerous obsession with perfectionism is getting worse by Thomas Curran
Social psychologist Thomas Curran explores how the pressure to be perfect -- in our social media feeds, in school, at work -- is driving a rise in mental illness, especially among young people. Learn more about the causes of this phenomenon and how we can create a culture that celebrates the joys of imperfection.
Take the mental health screening assessment
Take this brief screening (10 minutes or less) to get a score
Interview a family member about mental health in your family.
Link opens Word doc with questions. Feel free to make up your own.
Answers won't be shared with others. If you do this task, just check it off.
Practice Self Care:
Exercise for 30 minutes
Do something creative
Meditate for 15 minutes
Calm App (For phone or on PC)
Headspace (phone or PC)
10 Minute guided meditation
10 Minute meditation for Anxiety
Mindfulness Meditation: Being Still in the Presence of God
Get 8 hours of sleep
Go on a walk with a friend
Clean your room
Watch/Attend worship (Links to church site)
Make a bucket list for the future
Attend Young Adult Night
Go to therapy/set up therapy
This website will let you search for a therapist in your zipcode, by gender,
within your insurance, and with specific specialities (like specialist in anxiety, queer affirming, etc.)
Go 12 (awake) hours without your phone
Follow Mental Health/Therapy social media account
@minaa_b Mina B is a female, African American, licensed therapist.
Her page is full of amazing checklists, check-ins and words of advice.
@morganharpernichols MHN is an artist who is famous for quotes and questions written over beautiful art.
Save some of her images for your phone background!
@millenneal.therapist Every checklist and note to self that you didn’t know you needed.
@selfcareisforeveryone A space that honors the importance of choosing self-care over self-harm.
Unfollow social accounts that lead to negative talk or comparison
Write down your mental health equation
(ie: What things you need to do/have/ experience to stay healthy. Ex: Do you need 8 hours of sleep? A limit on phone time?
Exercise? Etc. Write it down. Put it somewhere where you can see it1)
Play a game with family member