Mental Health Awareness Month 2023

Need encouragement and resources for Mental Health Awareness Week? Check out the ideas below and follow us on @biolapeerwellness or @biolauniversity on Instagram to engage more in Grow through what you go through: Understanding God and Our Mental Health in Our Growing Seasons.

Plan Your Week For More Intentional Self-Care

Sometimes, simply creating a calendar for when you will take time for yourself is helpful to prioritize that time into your week. A calendar can also be helpful for scheduling when you will get things done. Doing this can decrease stress levels because you have a proactive plan in place.

Consider Taking These Steps For Your Mental Health

Ideas for grounding yourself in the present and manage anxiety

• Press your feet firmly to the ground to remind yourself where you are
• Eat or drink a favorite food. Enjoy it slowly. Don’t do anything else while you are consuming it except focus on enjoying and savoring it.
• Spend time with a friend and talk to them about something you have recently done together or want to do together.
• Find your pulse on your wrist or neck and count the beats per minute.
• Go outside, feel the sun shining down on your face or feel the breeze tickle your skin.
• Write in your journal. Pay attention to yourself holding the pencil and just let the words flow without judgment.
• Find a quiet space and pray.
• Work on a puzzle!

Basic Skills to Practice for Your Mental Health

• Value yourself
  • Remember that you are uniquely made in the image of God
  • Write down three things you are grateful for
  • Make time for your hobbies and interests
  • Consider your boundaries and determine what is life-giving for you vs. what is not

• Take care of your body
  • Eat nutritious meals
  • Drink plenty of water
  • Exercise
  • Get enough sleep

• Serve others
  • Write a thank you note to someone you appreciate or who has done something for you
  • Serve in a group on campus
  • Serve in a local church

• Spend time with people who fill your cup, not leave you drained
  • Make plans with supportive family members and friends
  • Seek out activities where you can meet new people such as a club, class or support group
  • Set healthy boundaries with others and loved ones

• Address your stress
  • Stress is a common experience in life – it’s important to address it by:
    • Writing a To-Do List
    • Exercising
    • Spending time outside
    • Practicing breathing exercises

• Set realistic goals
  • Decide what you want to achieve academically, professionally and personally this semester/year.
  • Write down the steps you need to realize your goals.
  • Aim high, but be realistic and don't over-schedule.

• Get help when you need it
  • Seeking help is a form of strength, not weakness
  • Rely on others who are willing and able to help you
  • Struggling means you're not giving up

For more resources check out:

• Biola’s Well-being Website
• Well-being Toolbox
• Biola Counseling Center, which offers:
  • Drop in hours
  • Therapy Essentials
  • Individual counseling
  • Group counseling in the spring
• Spiritual Direction - monthly connection with a trained spiritual director to give prayerful attention to your relationship with God.
• Pastoral Care - one-time (or shorter term) conversation with a campus pastor to talk about anything that feels pressing to you!

Check out these blogs, books, and talks on Mental Health:

• Boundaries book by Henry Cloud and John Townsend
• Laughter is the Best Medicine article by Lawrence Robinson, Melinda Smith, and Jeanne Segal
• 12 Ways to Support Teammates with Mental Health Struggles by Female Athlete Mission
• Finding Quiet: Learning to Handle Anxiety [Talbot Chapel] by J.P. Moreland
• Practice Mindfulness

Start your class with a check-in question about well-being. Here are some example questions:

• What are you doing to take care of your mental health this week?
• When was the last time you paused and assessed what you were feeling?
• What are some things that keep you from taking care of your physical well-being, emotional well-being, relational well-being?

Encourage Student Engagement 

• Consider lightening student course work this week, or being flexible on a due date of an assignment this week
• Participate in a Mental Health Awareness event – check out the schedule for the week to stay informed on what’s happening around campus
• Learn from this week’s chapels on mental health and well-being

Point Students to Resources on Campus

• Share the Mental Health Awareness Week resources with your students
• Offer Biola’s Well-being Toolbox, which was developed by students, for students, with practical tips and tricks on caring for one’s own well-being

Don’t forget to take care of your own well-being as well. Student resources might offer some ideas, but also consider:

• Take short walks throughout the day to get some sunshine and exercise
• Schedule short, frequent breaks from your computer or work
• Eat lunch, don’t skip out on a time to eat and take a step away from work
• Drink water
• Spend time with loved ones
• Read a book for fun
• Disconnect from work when you get home – do something that is rejuvenating
• Reflect on what motivates you, why you wanted to pursue your current job, the people you’ve blessed by your work
• Do a breathing exercise to pause and observe your immediate surroundings. The Headspace App is a great resource.