5 Day Mental Health Challenge

With millions of Americans experiencing increased feelings of stress, anxiety, and overwhelm, self-care and mental health awareness are more important now than ever. With that said, knowing how to best take care of yourself isn’t always easy, especially when time, energy, and resources are lacking (or non-existent). So, instead of letting your mental health challenge you, we’re helping you challenge those emotions and take back control. How you ask? With a 5 Day Mental Wellness Challenge! Because who doesn’t love a challenge?

Day #1: Make a Nutrient-Dense Breakfast (In 5-Minutes or Less)

Starting the day with a nutritious breakfast could help improve your mental health. In fact, fueling your body with a healthy breakfast meal has been demonstrated to promote a healthier lifestyle!

So start your day with a mood-boosting breakfast! To save time and stress, prepare it the night before, such as overnight oats or chia seed pudding.

Day #2: Declutter One Drawer in Your House

Think about how you feel when your space is clean and orderly. Less stressed, perhaps? More in control? There’s a reason you’re feeling this way! According to study, a cluttered, chaotic atmosphere can result in a scattered and distracted mind, as well as emotions of anxiety, stress, and low self-esteem.

Day #3: Do a (Five-Minute) Meditation

Even on the busiest of days, everyone has five minutes to spare! A five-minute  meditation can help you improve your mental health and reduce stress. Yes, a few minutes are all you need! According to studies, even five minutes of meditation can lower tension and anxiety while also improving self-esteem.

Day #4: Take Your Morning Coffee Outdoors

Exposure to sunshine early thing in the morning can help regulate your circadian cycle, improve your mood, and enhance your vitality. Make this the first thing you do before picking up your phone or glancing at your electronics! Take your coffee outside and enjoy it with a side of Vitamin D! As part of today’s mental health challenge, set your alarm five minutes earlier and enjoy your first cup of coffee in the early sunshine. Sunlight has been demonstrated to enhance serotonin, also known as “the happy hormone.”

Day #5: Unfollow Negative Social Media Accounts

What begins as a simple stroll through social media may quickly devolve into a black hole of comparison, self-judgment, and low self-esteem. At worst, the highlight reel on social media can trigger anxiety and sadness. Use this mental health challenge to unfollow any accounts that make you feel less than you deserve.

What is Thunderbolt Pose?

Thunderbolt pose, or vajrasana, is an important beginner’s meditation posture. With the legs folded under the sit bones, the back is effortlessly straightened.

Instructions

Kneel with your knees together.Sit back on your heels with an exhale, allowing your toes to touch and heels to widen.Rest your palms on your thighs.Close your eyes and breathe while holding the pose.

Top Essential Oils for Stress Relief

Some of the most well-loved essential oils for stress relief include:

Lavender: Known for calming and relaxing properties, lavender oil can help reduce anxiety and promote better sleep. Bergamot: This citrusy oil can reduce stress and enhance mood. Chamomile: This calming essential oil helps quell anxiety and promotes relaxation. Ylang-Ylang: The floral oil ylang-ylang can reduce stress and encourage relaxation. Frankincense: Frankincense oil has been used for centuries to induce relaxation and as an effective way to manage stress.

“I have become my own version of an optimist. If I can’t make it through one door, I’ll go through another door – or I’ll make a door. Something terrific will come no matter how dark the present.“

Have you ever felt utterly alone in a seemingly meaningless universe? A sense of emptiness, a loss of direction, and a fading hope can leave us feeling adrift. If this resonates, you might be traversing what’s known as the “dark night of the soul.”

The dark night of the soul is a transformative, albeit challenging, phase of personal growth. It’s a period where individuals experience a profound shift in their understanding of life and their place within it. This newfound awareness often necessitates a painful shedding of outdated beliefs and frameworks that once provided a sense of meaning and purpose.

While the term itself might sound enigmatic, the experience is far from uncommon. It echoes across various disciplines – religion, mythology, and psychology – each offering its unique interpretation.

In psychology, we encounter related concepts like the “existential crisis,” where individuals grapple with questions of meaning and purpose. Similarly, certain forms of depression can mirror the feelings of emptiness and despair associated with the dark night.

Other parallels can be found in shamanic traditions, where the notion of “soul loss” or the “descent to the underworld” describes a journey into the depths of one’s being. In Greek mythology, we have the concept of “katabasis,” a hero’s journey into the underworld, often symbolizing a transformative ordeal.

The term “dark night of the soul” itself stems from the writings of the 16th-century mystic, St. John of the Cross. In his untitled poem, he eloquently portrays the anguish of feeling separated from the divine during his imprisonment.

In today’s world, it’s easy to feel overwhelmed by negativity. From the constant stream of news to the stresses of daily life, it can seem like there’s no escape. But there are simple yet powerful ways to clear away that negative energy and reclaim your sense of peace.

1. Mindful News Consumption

Begin by limiting your exposure to upsetting news. Think of it like food – smaller portions are easier to digest. Staying informed is important, but avoid letting distressing images and stories play on repeat in your mind. Once you’ve gathered the necessary information, take a step back.

Observe what triggers feelings of anxiety or heaviness. Which times of day are most challenging? Also, notice what helps you shift into a state of tranquility. Is it a particular sound, a walk in nature, or a heart-to-heart with a friend? By understanding your emotional patterns, you can better navigate difficult moments and proactively cultivate calm.

2. Dance It Out

One of my personal favorites is turning up the music and dancing it out. Literally imagine shaking off whatever no longer serves you.

Animals in the wild often “shake off” traumatic experiences. While it may not be a cure-all for us humans, movement can help process difficult emotions.

3. Aura Sweep

Find a comfortable seated or standing position. Take a moment to ground yourself through your feet, feeling the floor beneath you. Inhale as you raise your arms overhead, palms facing up. Exhale as you sweep your hands back down. Continue this fluid movement, increasing your speed as you feel comfortable.

Visualize the inhale strengthening your system as you sweep up, and the exhale releasing and clearing as you sweep down. Finish with an exhalation, hands at your sides, and take a few deep breaths.

4. Meditation Moment

If you’ve been considering meditation, now’s a great time to start. Sitting still amidst the world’s constant activity can help you process emotions and find peace. Meditation creates space for mindful action instead of impulsive reaction.

Feeling cramped at home or work? Involve your family, roommates, or colleagues in a group meditation. Even a few minutes of shared mindfulness can create a sense of spaciousness when everyone feels overwhelmed.

5. Cleansing Scents

Embrace a practice from various cultures, including indigenous traditions, and use scent to clarify your mind and space. Burning incense has long been used to diffuse pleasant aromas and cleanse negative energies.

Try smudging herbs or wood sticks like sage and Palo Santo to experience the benefits of fragrant smoke. Studies have shown that burning sage releases negative ions into the air, which may help reduce bacteria. White sage, in particular, has been traditionally burned in various indigenous ceremonies to clear negativity and invite positivity.

Conclusion

Remember, clearing negative energy is an ongoing practice. Incorporate these techniques into your routine, and you’ll create a more peaceful and positive environment for yourself.

What techniques do you use to clear negative energy? Share your experiences in the comments below!