Looking after your mental well-being is easier said than done.
From the stresses of everyday life to media fatigue, when challenges seem to come at you from all sides, it’s easy to get overwhelmed, anxious, depressed, or angry, and hard to know how to manage it all.
If your mental health has been suffering lately, you’re not alone – far from it. In 2024, 23% of adults in the US struggled with mental illness in the previous year. That’s roughly 60 million people. And with growing tensions and limited access to comprehensive care, it’s no surprise that more and more people are finding it hard to cope.
The good news is, even when so much feels beyond our control, even a few small changes in your day-to-day life can make a major difference in your mental health.
Related: When is it time to see a counselor for your mental health struggles?
May is Mental Health Awareness month, so we’ve created a resource to help you learn how to manage your mental health. This 14-day mental health and wellness calendar offers one small step you can take each day to regain your emotional balance and improve your mental health.
Why Do I Need a Mental Health and Wellness Calendar?
From work stress to global crises, a lot of people are feeling overwhelmed and powerless. You might know something needs to change – but be unsure what to do, where to start, or how to manage your mental health on top of everything else you’re juggling.
That’s where a mental health and wellness calendar comes in. With a simple self-care plan in place, you bring more peace, joy, and balance into your day-to-day life.
Your 2-Week Mental Health and Wellness Calendar
If you’re ready to make self-care a priority in your life, this is a great place to start. These simple steps can help you relieve stress, ease tension, and lift your overall mood.
Remember, the key is to start small. You don’t have to change every facet of your life to find your peace again. Instead, focus on making small, consistent changes, one day at a time.
Day 1: Spend time in nature
Peaceful green spaces can work wonders on your mental health, soothing stress, lowering cortisol, and recentering yourself. Even something as simple as stepping outside for a breath of fresh air can give you a boost of serotonin, helping you regain your sense of calm.
So, whether it’s a stroll around your neighborhood or five minutes sitting on your back porch, make an effort to get outside, take some deep breaths, and take in the scenery.
Day 2: Journaling
When it feels like your thoughts are too loud or you’re stuck in an anxious spiral, putting pen to paper is a great way to let it all out. Journaling is a way to put your thoughts into words, getting them down on paper so they don’t have to stay stuck in your head.
You can also journal all the things you’re grateful for, however big or small they may be. Taking time to appreciate the things we’re grateful for can help balance out the stuff we’re worried or upset about. So, whether it’s your cup of coffee in the morning or how happy your dog is to see you every day – write it down.
Day 3: Exercise
It can be difficult to get up and move when you’re feeling mentally low – but our minds and bodies are linked. Exercise not only shifts your focus away from your worries, but it also gets the endorphins flowing, making it one of the best ways to care for your mental health.
And you don’t have to run a half marathon or commit to hitting the gym every single day. Try a brisk walk at lunchtime, a gentle home workout or yoga session instead. Or throw on your favorite music and throw yourself a little dance party! When it comes to exercise, a little bit goes a long way toward lifting your mental well-being.
Day 4: Learn a new skill
Have you always wanted to learn how to crochet or hone your cooking skills? Today’s the perfect day to start. Whether you enroll in a class, join a club, or search up “how to” videos online, taking up a new hobby is a great way to channel your energy into something creative, constructive, or fun.
Day 5: Meditation
When you’re dealing with anxiety, depression, or PTSD, meditation can help. Even a 5-10 minute guided meditation is enough to feel the benefits – lower blood pressure, calmer thoughts, and steadier mental wellness. Today, try out an app like Calm or Headspace, or search for a guided meditation that suits you on YouTube.
Day 6: Detox from social media
The average screen time for an American adult in 2023 was 8 hours and 34 minutes per day. A lot of that time is spent on social media, and it’s having a worrying effect on our mental health.
Today, we encourage you to unplug. Whether it’s for an hour or two or the entire day, a social media detox can offer you relief from media fatigue and a chance to engage in activities that support your mental wellness.
Day 7: Control the media you consume
Social media isn’t the only source of stressful content. From the books or blogs we read to the films and shows we watch, the ads we’re confronted with to the news outlets we tune into – we’re constantly bombarded with information. And with everything that’s going on in the world, it can be overwhelming, distressing, or even alarming to take it all in.
Today, notice how you feel when you scroll through your social media feeds, what thoughts come up as you’re reading a book or watching TV. And while it may feel important to keep up with the latest headlines, sometimes your brain needs a break to regain a sense of calm. Try taking a step back from triggering content, just for today. Use the time you might have spent ‘doom-scrolling’ to revisit a favorite book or movie instead.
Day 8: Spend time with others
Poor mental health and isolation feed off of each other. When you’re feeling low, you’re less motivated to go out or connect with your social circle. But the more isolated you feel, the more your mental health is likely to suffer.
Socializing with others – whether with friends or family – is a proven way to improve your mental health. Call up or text an old friend for a chat, or reach out to a relative to grab a coffee together.
Need someone to talk to, but not sure who to call? Reach our helpline at (757) 656 7755.
Day 9: Spend time alone
On the other hand, too much socializing can drain your emotional batteries and leave you feeling down. If you feel like you’re giving too much to others, it’s time to prioritize yourself.
Take time out of your day to be alone. And avoid the temptation to spend that time scrolling on your phone, or watching TV. Instead, use this time to do something productive, like reading, journaling, or practicing meditation and mindfulness.
Day 10: Set goals
When you’re struggling with emotional wellness – feeling stressed, overwhelmed, anxious, or helpless – it can be difficult to get anything done. And the sense that tasks are piling up can lead to more stress. Setting short-term, achievable goals is a simple way to direct you calmly through your day, tackling one task at a time.
Create a list of goals to complete by the end of the day, like finishing an assignment, doing the laundry, or something as simple as leaving the house. Whatever you put on your list, setting realistic goals and ticking them off one by one will help you feel more grounded, clear-headed, and accomplished. At the end of the day, reflect on everything you got done and celebrate how much you were able to achieve.
Day 11: Quality sleep
A good night’s rest – and sticking to a regular sleep schedule – are amazing ways to manage your mental health. With quality sleep, your brain can rest and recharge so you wake up ready to take on the day.
Poor sleep does the opposite, undermining our emotional functioning, decreasing positive moods, and increasing symptoms of anxiety.
Today, plan ahead to go to bed early enough to get the rest you need. Avoid looking at screens too close to bedtime, and establish a wind-down routine to get the best quality sleep possible.
Day 12: Make a little time for extra self-care
Today, draw yourself a bubble bath or pick up a good book. Make a nice cup of tea or treat yourself to a coffee out. Whether you can clear your whole day for self-care, or you only have 10 minutes to spare, the key today is to spend a little extra time doing something that lifts your mood or puts you at ease.
Day 13: Consider your diet
Serotonin – the “feel-good” hormone – is responsible for regulating your mood, sleep, and appetite. About 95% of your serotonin is produced in your digestive system – meaning your diet can affect your daily moods and emotions
Drink plenty of water, eat well, lower your caffeine intake, and avoid drinking alcohol or using substances today.
Day 14: Talk to a professional
The steps we’ve taken so far are all great ways to improve your mental health, bit by bit. But sometimes, we still need the extra support and guidance of a professional to manage mental health issues. And there’s nothing wrong with seeking out the help you need. If that sounds like you, then today is the day we encourage you to take that step toward healing.
How Region Five Can Help
If you or someone you love is struggling with their mental health, we can help.
Region Five offers professional emotional support to those dealing with mental health issues. From mental health therapy to peer support groups, Region Five has something to suit everyone.
Contact your local Community Services Board, and we’ll connect you with the right resources to help you on your journey. Or visit a Crisis Receiving Center and take that next big step towards emotional well-being. We’re here when you’re ready.
