30-Day Mental Wellness Practice
Behavioral Health Services presents the first ever 30-Day Mental Wellness Practice. The 30-Day Mental Wellness Practice is a fun, free, and accessible way for you to engage in daily self-care activities that support your mental wellness.
When you prioritize your mental wellness, you give yourself tools and skills that can help you cope with daily stressors and maintain your well-being over the long-term. So, when you find yourself feeling down, anxious, or stressed in the future, you can rely on self-care practices to manage your mental wellness.
Everyone can benefit from self-care! Self-care practices include:
- physical practices for your body
- cognitive practices for your mind
- emotional and social practices for your mood and relationships.
Practicing self-care behaviors can help you function and feel well, and is essential to preventing distress, burnout, and impairment.
The 30-Day Mental Wellness Practice is designed to provide you with choices so you can match self-care practices to fit your unique needs and lifestyle. You can start whenever you want – whether it’s the beginning, middle, or end of the month! You can also participate with a partner or group.
Explore our downloadable and shareable content such as practice materials, optional activity worksheets, phone wallpapers, and more below!
Sections
Core Practice Materials
You need these materials to complete the 30-Day Mental Wellness Practice. Download and/or print these materials for easy access and refer to them throughout your experience.
Learn the steps of the 30-Day Mental Wellness Practice and how the
materials should be used.
Read before reviewing the other materials to make sure you understand how to complete the 30-Day Mental Wellness Practice.
This table contains 40 self-care practices:
- 12 practices for your body
- 12 practices for your mind
- 12 practices for your mood and relationships
- 4 bonus group-based practices
On each practice day, select and complete at least one self-care practice. For each practice week, complete at least 1 self-care practice from each of the 3 main categories.
Keep track of your progress!
Whenever you complete a self-care practice, write down which you completed on the corresponding day. At the end of each week, check off which categories (body, mind, mood & relationships) you selected that week’s practices from.
Check out an example of a completed calendar:
You don’t need these materials to complete the 30-Day Mental Wellness Practice, however, they can help you get the most out of your experience.
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Optional Materials
Self-Reflection Worksheet
Reflect on your challenge experience after completing the 30-Day Mental Wellness Practice. How do you feel and what are you taking away from this experience?
Not sure how to fill out the self-reflection worksheet? Check out this sample to see what a completed worksheet might look like.
Weekly PlannerDo you like to plan and organize your tasks ahead of time? Use this weekly planner to map out which self-care practices you want to complete each week! You can even leave yourself helpful notes.
Check out this sample planner to get an idea of how you can map out your weekly practices.
Become a 30-Day Mental Wellness Practice expert for your organization.
Use these slides to learn more about mental wellness, self-care, and how to use the 30-Day practice materials! You can also present these slides to members of your organization or community to promote mental wellness and well-being.
Practice materials are now available in a single PDF, making it easier to print and download in large quantities.
Share the 30-Day Mental Wellness Practice and your progress on social media! Together we can shine a spotlight on mental wellness, encouraging our loved ones and communities to prioritize mental health and well-being.
Find your mantra and set the tone for your day with these fun and colorful phone wallpapers!
30-Day Mental Wellness Practice Feedback Form
If you completed the 30-Day Mental Wellness Practice, we would love to hear about your experience and receive your feedback to inform next year’s 30-Day Mental Wellness Practice!
Access & Crisis Line
If you or someone you care about is in crisis or would like
behavioral health resources or support, including accessing Mobile Crisis Response Teams (MCRT),
please call the
Access and Crisis Line at (888) 724-7240
(24 hours a day, 7 days a week). Calls are answered by experienced
counselors, with assistance available in over 200 languages.
988 Suicide & Crisis Lifeline
Dial 9-8-8 to be connected to a national network of
local crisis centers that provide free and confidential emotional
support to people experiencing a suicidal, substance use, or mental
health crisis, or any other kind of emotional distress 24 hours a day,
7 days a week.
It’s Up to Us
The It’s
Up to Us campaign empowers San Diegans to talk
about mental health and substance use disorders, recognize warning
signs of suicide, access resources, and seek help.
Mental Health Resources
Behavioral Health Services
offers a Managing
Your Mental Wellness web page which features a variety of
resources available to help you navigate mental health challenges and
daily stressors.
Live Well San Diego
Live Well San
Diego is a vision for a region that is Building Better
Health, Living Safely, and Thriving.
211 San Diego
211 San
Diego is a free service that helps people get referrals to
local County resources like housing, utilities, food, and employment assistance.
If this is an emergency, please call 9-1-1 or go to the nearest emergency room.
If you need immediate support or are actively seeking services, call the Access and Crisis Line at 1-888-724-7240 to speak with a licensed, behavioral health professional. Calls are answered 24/7, are confidential, and always free. Interpreter services are available in over 200 languages.
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