Write a list of 5 hobbies, habits, coping strategies, or self-care techniques that you want to continue practicing this year.
I’ve learned so many things that have been helpful for my mental health over the past few years — some that I’ve stayed true to and others that’ve been challenging to implement on a daily basis (but I’m still trying!). The 5 that I definitely want to continue practicing this year are:
😴 Staying on top of my sleep (getting between 7 – 9 hours) 👨👩👧👦 Creating new traditions and spending time with my family 🍳Eating breakfast 🍵 Drinking 2 cups of tea every day 🎨 Including some form of creativity in my regular schedule
What are yours?
Also find this prompt in the Let’s Talk Depression group on The Mighty here!
Choose a star and complete the sentence that goes with it! ⭐💫🌟
⭐ I’m proud of myself for… 💫I’m getting better at… 🌟 I’m no longer going to…
I’ll choose the third star 🌟!
I’m no longer going to push myself past my limits or do things I don’t have enough energy for.
Which star do you choose? 🙂
This prompt is also in the Cheer Me On group on The Mighty here.
What’s something you want to practice more moving forward?
As the year winds down, I find myself reflecting on what I want to focus on — especially in terms of the relationship I have with myself. One of the things I want to intentionally practice is having more patience and love for myself. I notice that when I think too deeply or for too long about the expectations I have, I tend to be very self-critical which leaves me feeling stuck. I want to learn how to show myself more grace when I’m faced with uncomfortable or uncontrollable circumstances.
What about you? What’s something you want to practice more that’ll be helpful for you?
You can also find this prompt in The Pencil Case on The Mighty here.
Dear 2023…
Activity:
Let’s write farewell letters to 2023 this week. In your letters you can add things you’ve learned, things you want to let go of and move on from, important events that happened, how you want to move forward, or how your health has impacted you. Write whatever feels good!
Reflection:
Here’s my letter:
Dear 2023,
A lot has happened this year. I’ve felt so much grief, sadness, and confusion. I’ve experienced new symptoms and felt the weight of the world on my shoulders — some days it was even too heavy to carry by myself. I’ve had moments where I gave my best and didn’t feel like it was enough, or that I wasn’t worthy of the companionship, friendships, relationships, or the love I was craving. I’ve been really tired.
2023, I’ve extended myself and my love to so many people that I saw were suffering around the world. I still hold them deep in my heart.
I’ve had conversations and listened to stories that’s opened my perspective and learned new things from others.
Moving forward, 2023, I want to be more confident in myself, in my voice, my talents, and my skills. I don’t want to hide when I feel afraid because in the past that made me feel safe. I want to continue to advocate and show others that it’s OK not to be OK and there are people who care about them… like me! I want to be kinder to myself because I deserve kindness, and be gentler with myself because I deserve gentleness. I want to continue to listen to the stories of others and grow in awareness of what they experience. (If you’re reading this, your voice matters!)
I also want to thank the people who have helped me get through this year like my therapist, my mom, sister, NAMI-NYC fam, favorite Mighty boss lady kat, fellow kind soul and community teammate skye, plus all of you reading this right now. Any kind word or positive energy sent was received and greatly appreciated.
Farewell 2023.
It’s been a roller coaster, Nina aka SparklyWarTanks
You can also find this prompt in The Pencil Case on The Mighty here.
Sometimes I look at myself and get lost in my thoughts. I think about all that’s happened up to this point. I think about the decisions I’ve made and what “success” looks like for me. I wonder about experiences I wish I would have and the possibility of them happening. I rummage in my body looking for unfamiliar feelings and accessing them more regularly. Hope is one of those feelings. I imagine myself thriving in hope. As I push forward, I sit with my fear and allow it to pass through, it’s a part of me, too. I’m gentle with myself and I’m learning to go slow as I let go of control.
I’m deserving of good things and love, of life showering me with experiences that fill me with happiness. I’m allowed to be a person, to make mistakes, and to move on from them. I’m doing a good job. There’s no timeline I have to be on. There’s no one in front of me or behind me. It’s just me experiencing this reality. I can let go of all my expectations to be anything more than what I am right now.
I’m where I need to be in the body that’s mine. I’m who I need to be in order to be successful. I’m enough and nothing can change this fact.
We all experience health, from how we take care of our bodies or manage our health symptoms/conditions, to the decisions we make in our life and how we maintain a state of well-being — physically, mentally, emotionally, spiritually, and socially. This, of course, looks different for all of us since we’re all unique and have different experiences.
My Reflection
To me, “healthy” means and looks like knowing where my limits are and feeling good in my body. Health for me also looks like understanding myself and allowing myself to feel my feelings, always being mindful of how much sleep I’m getting, and knowing how and when to ask for help.
What about you? What does “healthy” look like for you?
Find this prompt here in The Pencil Case on The Mighty!
Activity
Finish this sentence: I’m looking forward to _________.
My Reflection
Guess what?!
I don’t really get the opportunity to go out to big events much, but I’m going to an NF concert (who I absolutely love) and I’m super excited! I’ve been looking forward to this for months and it’s finally here 😁🙌. Yay me!
What’s something you’re looking forward to? 👀
Let’s cheer each other on in the comments below! 🥳💃
Find this prompt here in The Pencil Case on The Mighty!
When it comes to positive coping strategies and helpful self-care techniques, I like to hear what others do to self-soothe — even if it’s only to feel better for a momentary basis. One coping strategy that I find helpful, but often hear mixed reviews and ideas about, is meditation.
My Reflection
For me, meditation has helped me learn to connect with myself and my thoughts better; but I do feel like I have to be in a calm place mentally to meditate effectively, which leaves me procrastinating more times than not.
What are your thoughts? Do you think meditation is helpful for you or a bust?
You can also find this prompt herein The Pencil Case on The Mighty!
Activity
What are you passionate about?
When it comes to our passions, we can think about things that spark a light in us or make us feel good. A passion can be anything from a hobby, a truth, value or philosophy, or a cause that helps out others as well as ourselves.
My Reflection
My passion is in mental health advocacy, community building, and creativity.
Feel free to share your passions in the comments below 💌
You can also find this prompt here in the Chat Space group on The Mighty!
Activity
Write an imagery poem about how you’re feeling today.
Let’s practice our imagery writing skills!
⭐ Imagery is a literary device where you use vivid descriptions that appeal to a reader’s senses and imagination to create an image or idea in their head.
Here is my poem:
My ears are buzzing and ringing. Bees and telephones. Bees and telephones. I’m wide awake. Eyes like owls in the prime of night. So much to do. Time feels crammed into a soda can. There’s not enough of it, I’m craving more. I wish for more. Oh no! I missed the shooting star that just flew by.
I’m ready. Ready for what? Ready to rush?
I can’t. I need to take my time like a sloth. Going too fast makes me lose my breath. I’m hunched over because I can’t breathe.
Deep breaths. Deep breaths.
I can do it. Run this race? But, it’s not a race, remember? I can slow down.
My heart is slowing down. Each beat like a soft drum.
I’m safe. I can slow down. I’m doing good.
Feel free to share your own poem in the comments below! 💌
You can also find this prompt here in the Mighty Poets group on The Mighty!
Name 3 things you want to do during the month of June.
It’s already June and I can barely believe it 😩. How is half the year almost over? Time is flying, literally.
Let’s share some things we want to accomplish, prioritize, or experience this month.
My Reflection
Here is my list!
⏰ Continue to go to bed before 2:00 a.m. 📋 Make sure to prioritize myself and my needs every day along with my daily responsibilities. ☀️ Get outside for fresh air regularly during the week.
You can also find this prompt here in the Chat Space group on The Mighty!
Activity
What’s something you’ve been practicing recently?
My Reflection
I’ll go first!
I’m trying to get better at identifying my emotions and knowing what to do and who to ask for help when I feel overwhelmed.
You can also find this prompt here in the Cheer Me On group on The Mighty!
Activity and Reflection
What’s a truth you stand by?
The more I prioritize myself and my needs, the more I’m able to identify what truths I stand by in order to create the life I want for myself in recovery. My main truth is to always believe and pay attention to what my body and intuition is telling me, especially when I’m uncomfortable or I’m reaching a limit.
What about you?
You can also find this prompt here in the Let’s Talk Depression group on The Mighty!
What words would you like to use more of when talking about (or to) yourself?
My Reflection
In the early days of my recovery journey, the first thing a counselor said to me was, “Do you realize how you speak to yourself? Would you speak to someone you love the same way you speak to yourself?” Let’s just say my answer was an automatic “no.” This sparked a change in my perspective and from that point on, I became more aware of my inner dialogue and the words I use to communicate with myself.
Since then, the words I make sure I use in my “self-care and self-love dialogue” are “I deserve…” “I’m allowed to…” and “help.” I’m learning to be more kind to myself.
What about you? What words would you like to use more of?
You can also find this prompt here in The Pencil Case on The Mighty!
Which animal affirmation will you embody this week?
Choose an animal from the graphic above and scroll down to read what your “I am” affirmation is for the week ahead!
Fox 🦊: I am able to do what’s best for me. I take care of myself.
Panda 🐼: I am resilient. I allow myself to take one step at a time.
Horse 🐴: I am fierce. I can achieve what I set my mind to.
Koala 🐨: I am kind to myself. I allow myself moments of peace and rest.
Lion 🦁: I am strong. I can overcome whatever comes my way.
Turtle 🐢: I am patient with my progress. I’ve achieved so much so far. I am proud of myself.
You can also find this prompt here in The Pencil Case on The Mighty!
Activity
What’s something you want to get better at by the end of the year?
Check-in, time! Let’s share the things we want to improve by the end of December. Whether it has to do with your health, habits, finances, spirituality, work, hobbies, or goals, what do you want to improve, learn, get better at, or change by the end of 2023?
My Reflection
I’ll go first!
Something I really want to improve is prioritizing self-care when I’m taking a break. I often find myself thinking of work or everything I want to accomplish when I’m trying to rest, leaving me exhausted most of the time. I want to learn how to relax my thoughts and nervous system so I’m actually resting when I need to.
You can also find this prompt here in the Check In With Me group on The Mighty!
In celebration of my recent birthday I’m walking into this year with an open mind and heart to receive. I’m deserving of good things and good things flow to me effortlessly.
I deserve….
Peace of mind. Love in abundance. To laugh. Consistency in my relationships with others. To eat full meals every day. To wake up with energy. Sunlight. Breaks and rest. To sleep 8 -10 hours. Reciprocation. To learn new things. To have positive experiences. To heal my nervous system. Friends. A healthy and healing partnership. To receive what I desire. Hugs.
I deserve to feel good being who I am. I am proud of myself and move forward knowing how much I’ve achieved, especially in the past 10 years. It hasn’t always been easy, and that’s OK. I can make it through every time.
If someone told you to mentally visualize a “calm and happy place” in your mind, what would that place look like?
One of the practices that’s helps me over the years — especially in times of overwhelm, or even when I started practicing mindfulness — is visualization. When I want to create a safe space for myself, it’s been helpful for me to mentally craft what that place would look like in my mind.
My Reflection
My “calm and happy place” is walking through a nice green field with flowers on a sunny day. In the distance I can see a stream and a large tree where butterflies are slowly fluttering around.
You can also check out this prompt in the Check In With Me group on The Mighty here!
Activity
What’s a lesson you’re learning this year?
My Reflection
This year has been a doozy for me in terms of learning lessons and considering/prioritizing my needs. Sometimes it would be great to just get a break 😅.
A lesson I’m learning so far in 2023 is that it’s OK to put myself first even when I feel guilty, this includes asking for help or standing up for myself and staying true to my boundaries.
What are you learning these days?
You can also check out this prompt in the Chat Space group on The Mighty here!
SparklyWarTanks 