Mental Health
Challenge

Challenge Actions 
Below is a full list of actions for this challenge.  Links have been provided when possible. 

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Educate Yourself

• 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”
  
  Teenager Therapy 
  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   
              

• Do a yoga class on youtube
  Yoga with Adriene                              
  https://www.youtube.com/user/bodypositiveyoga
  Yoga with Tim
   

• Get 8 hours of sleep  
   

• Go on a walk with a friend
   

• Clean your room  
     

• Journal
   

• 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
   

• Spend one week using a mental health tracker
   

• 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)
   

• Sign up for and Read a Devo 
  Select your own at Bible.com 
  Or check out: How to stop worrying
   

• Play a game with family member