Human connection is at the core of good mental wellness. There are times we need to talk, cry, find ways to laugh and play, or ask friends and family for encouragement.

​

Surrounding yourself with positive influences and supportive friends can make all the difference. Notice who brings you joy and who might be harming your emotional well-being.

​

Focus on the quality of your friendships and relationships. Building strong, meaningful relationships provides us with the love and care we need during hard times.

Good relationships and friendships mean:

• Being open-minded and honest

• Celebrating life's ups and being there during life's downs

• Compassion and empathy between parties

• Accountable, stable, and secure bonds

• Bringing out the best in the other person while accepting them for who they are

​

If you are struggling, talk to someone you trust and be open with them - we’re all vulnerable, and we all need support in different ways at different times. Being open with a loved one on how you are doing will strengthen your relationships and form deeper friendships.

You need to put your oxygen mask on first, once you’ve done that - reach out if you notice a friend or family member who may be struggling. The small act of reaching out can make someone’s day just a little brighter.

​

Unplug and reconnect - Social media rarely shows the full picture of someone’s life, nor does it show your friends the authentic love you have for them. Check-in with your friends rather than just liking a photo. Show them how much you care in a way you find meaningful.

​

Real-Life Support Helps More Than Social Media

The Secret To Living Longer May Be Your Social Life

​

Most importantly, be kind to yourself and others. Empathy can make all the difference during daily interactions to create a happy and comfortable environment for friends and family. You never know what the person might be going through and the impact you can make.

You need to put your oxygen mask on first, once you’ve done that - reach out if you notice a friend or family member who may be struggling. The small act of reaching out can make someone’s day just a little brighter.

Unplug and reconnect - Social media rarely shows the full picture of someone’s life, nor does it show your friends the authentic love you have for them. Check-in with your friends rather than just liking a photo. Show them how much you care in a way you find meaningful.

Most importantly, be kind to yourself and others. Empathy can make all the difference during daily interactions to create a happy and comfortable environment for friends and family. You never know what the person might be going through and the impact you can make.

Resources:

BOOKS

(listening to the audio versions is another great option!)

• The Lonely Century, How to Restore Human Connection in a World That’s Pulling Apart by Noreena Hertz

• Modern Love by Aziz Asari

• The Village Effect by Susan Pinker

• Difficult Conversations: How to Discuss What Matters Most by Douglas Stone

• Together: The Healing Power of Human Connection In a Sometimes Lonely World by Vivek Murthy

• The Art of Showing Up: How To Be There For Yourself And Your People by Rachel Miller

• What Are You Going Through by Sigrid Nunez

• Checking In: How Getting Real With My Depression Saved My Life -- and Can Save Yours by Michelle Williams

• Love People, Use Things: Because The Opposite Usually Never Works by Joshua Millburn

PODCASTS

• How To Find the Emotional Support you need right now

• What About Your Friends?

• Teenager Therapy:

• Letting Go Of a Toxic Friend and Setting Boundaries

• Feeling Drained With Friends

• The Realities of Our Friendships

• Feeling Distant/Losing Your Friends/Balancing Friend Groups

Psychotherapy, or “talk therapy,” comes in many different forms. It can be

• a traditional appointment with a therapist

• an online site that provides virtual or text therapy

• a support group

• a talk with a trusted role model or reliable third party

Feeling like you have the undivided attention, time, and support is a necessity. Life is too tough to manage alone and therapy is crucial for those struggling with anxiety, trauma, and/or depression.

Therapy is really helpful even at times when you don’t feel like you are struggling. It is beneficial for everyone to learn more about yourself, your priorities, and how you can improve your daily life.

​

In general, any form of therapy is beneficial in bettering daily life. Therapy helps:

• Communicate feelings, dreams, and fears

• Teach life-long coping skills

• Build stronger relationships with friends and family

• Get everything off your chest with someone who is objective and non-judgemental

Find a therapist you connect with, who can empathize, and offer you tools for regaining hope and strength. Make sure you feel safe and understood.

It is okay if you don’t click with your first one or even 10, but keep trying and remember they can only help when you open your heart and be true to yourself.

​

Check in at your school health center to see if therapy is provided or use these sources to find the support:

Free online assessment - https://www.doctorondemand.com

Other sources:

https://twloha.com/find-help/

https://www.teencounseling.com/

www.talkspace.com

https://www.7cups.com/online-therapy/

Talk to a friend if you are struggling to find one on your own. Even if you don’t think you need a recommendation, ask a friend (or anyone) if they know a good therapist nearby.

​

Normalize seeking help. You never know who might need the extra push to seek therapy or the simple reminder that it's okay not to be okay. Help break the awkward silence surrounding mental health.

Be prepared for a loved one to come to you during their heartaches and hardships, but know that it is okay if you don’t know how exactly to help. Just by reading this you are doing your part to be a better friend or family member.

1. Just listen

2. Reserve any judgment and only offer advice if they ask for it

3. Think of words, phrases, mantras that you might need to hear in a time of crisis - have encouragement and kindness at the tip of your tongue already

4. Educate yourself on what they may be going through and how you can help

​

• How to help a friend who is struggling

• How To Approach Tough Subjects and Get Effective Help For Loved Ones

Being a shoulder to cry on with an open heart and soothing words is the best thing you can give. Your time, your attention, and your empathy can save lives.

RESOURCES:

Treating Trauma Books:

• The Body Keeps the Score by Bessel van der Kolk

• No mud, no lotus: the art of transforming suffering by Thich Nhat Hanh

• What Happened To You? Conversations on Trauma, Resilience and Healing by Bruce Perry

• Call of the Wild: How We Heal Trauma, Awaken Our Power, and Use it For Good by Kimberely Johnson

• My Grandmother’s Hands: Racialized Trauma and the Mending of Our Body and Our Hearts by Resmaa Manakem

• Writing Into the Wound: Understanding Trauma, Truth, and Language by Roxane Gay

Treating Trauma Podcasts:

Policing and Racial Trauma with Angela Davis

Growing through Grief: Books

• Healing After Loss by Martha Hickman

• The Beauty of What Remains by Steve Leder

• A Grief Observed by C.S. Lewis

• The Light Between Us by Laura Lynn Jackson

• Notes on Grief by Chimamanda Ngozi Adichie

• Nurturing Healing Love by Scarlett Lewis

• On Earth We’re Briefly Gorgeous by Ocean Vuong

Growing through Grief: TED Talks

• We dont move on from grief we move forward with it

• How The worst moments in our lives make us who we are

• How to find meaning after loss

Growing through Grief: Podcasts

• How to cultivate resilience and get through tough times

• The Girls Talk Spiritual Signs From the Other Side

• Teen Grief Podcasts

Grief is not limited to the life and death of a loved one. Experiencing any sort of trauma or drastic change causes us to feel grief; grieving is a part of life.

We need to take the time to treat our traumas. Then we may grow with it, carrying our grief rather than drowning in it.

​

Change is constant. We have all experienced sudden changes in our lives, and we all have a lot to grieve. Whether you have:

​

• Lost a loved one

• Lost a job or are experiencing financial insecurity

• Couldn’t see loved ones for long periods of time

• Experienced or witnessed a traumatic event

• Move, lose a safe place, or no longer live at home

• Graduate and move through big life stages

• Been forced into an environment of high stress or sudden change

You are not alone. Other people have experienced these changes, the losses and the aftermath of them, the ups and downs of life. While grief is so unique to each person, it can be so valuable in our lives to share it and lean on others.

Post-pandemic life will bring along a grief crisis as so many have lost loved ones, a sense of safety, and a sense of selves - but from this trauma and tragedy, we can grow.

​

• COVID Has Put the World at Risk of Prolonged Grief Disorder

• ‘Pandemic grief’ proves especially devastating and complex for many in mourning, health experts say

• The Post Pandemic 'New Normal' May Come with Grief

​

The first step in the process is taking the time to treat trauma. Unaddressed stressors and ignoring trauma can cause long-term damage to health and well-being, especially at a young age.

These aren’t always the big and major traumas - small traumas can cause lasting damage to the body and mind if we keep them buried inside us.

Together we gain strength - share your grief and embrace change. It will help you not just get through your trauma but grow with it as it will always be part of you and who you will become.

Grow the legacy of love that you want for the future. Here are some ways people have honored their loved ones:

• Plant a tree or make a garden

• Raising awareness and/or contributing to a cause they cared for

• Writing them a letter, poem, song, etc

• Friends/family gatherings to honor them

​

Remember, each loss is unique and deserves its own attention. Grief can damage and defeat us; grief can leave us feeling lonely no matter how many people we have surrounding us. Finding a way to remain feeling connected with your loved one and make peace with the loss is crucial to the healing process.

Grief isn’t linear, nor does it follow a timeline or pattern. Be kind to yourself while grieving and take plenty of time to heal. Seek extra help, comfort, and support from family, friends, and professionals during this time in your life.

RESOURCES

Treating Trauma Books

• The Body Keeps the Score by Bessel van der Kolk

• No mud, no lotus: the art of transforming suffering by Thich Nhat Hanh

• What Happened To You? Conversations on Trauma, Resilience and Healing by Bruce Perry

• Call of the Wild: How We Heal Trauma, Awaken Our Power, and Use it For Good by Kimberely Johnson

• My Grandmother’s Hands: Racialized Trauma and the Mending of Our Body and Our Hearts by Resmaa Manakem

• Writing Into the Wound: Understanding Trauma, Truth, and Language by Roxane Gay

Treating Trauma Podcasts

Policing and Racial Trauma with Angela Davis

Growing through Grief: Books

• Healing After Loss by Martha Hickman

• The Beauty of What Remains by Steve Leder

• A Grief Observed by C.S. Lewis

• The Light Between Us by Laura Lynn Jackson

• Notes on Grief by Chimamanda Ngozi Adichie

• Nurturing Healing Love by Scarlett Lewis

• On Earth We’re Briefly Gorgeous by Ocean Vuong

Growing through Grief: TED Talks

• We dont move on from grief we move forward with it

• How The worst moments in our lives make us who we are

• How to find meaning after loss

Growing through Grief: Podcasts

• How to cultivate resilience and get through tough times

• The Girls Talk Spiritual Signs From the Other Side

• Teen Grief Podcasts
  

Dive into your communities and get involved. Whether you find happiness and peace through exercise, art, travel, or specific activities - people with similar interests are all around. Creating strong relationships and feeling supported by your community is one of the biggest contributing factors to happiness. It not only increases our mental and emotional health but has also been proven to lengthen our lifespans and boost our physical health. Choose a community that builds you up with kindness and appreciates your uniqueness. A good community celebrates differences among its individuals as well as the cohesion and bond of the group.

• The Importance of a Community For Teens

• The Book of Joy: Lasting Happiness In a Changing World by Dalai Lama XIV

• Mental Music Podcast: Episode 6: What is Social Anxiety?

We know this is much easier said than done, meeting new people and making the effort to get out of your comfort zone is hard. If you are experiencing social anxiety, start slow. Try going to an event held by your school/community, take a friend with you, and talk to them beforehand about what to do if it becomes too overwhelming for you.

Having a community - whether it be a team, fraternity, club, class, etc - is only going to give you as much as you put into it.

• Get involved as an active member

• Lend a helping hand to other members

• Take on responsibilities or leadership roles

You may end up finding yourself surrounded by people that are practically family. Start giving back with your communities - in doing acts of service and good deeds we significantly improve our own mental health, a win-win! Becoming involved in a non-profit or dedicating time and effort to a cause you are passionate about is a huge way to bring meaning and service into your life. It gives us confidence and purpose. Push yourself to grow positively as an individual with conscious and continued acts of goodwill.

There are infinite ways to help others. Whatever you decide to do, do it out of kindness, love, and care; give back in a way that you find meaningful and rewarding. There are plenty of ways to tie together hobbies/social things you enjoy and acts of good service.

Here are a few ideas of ways you can help:

• Plan a fundraiser for your favorite non-profit

• Do a conservation project, trash pick up, or look up your local parks & recreation department’s events

• Run a 5K (or participate in another activity) for a cause

• Volunteer your time at a soup kitchen, shelter, or food pantry

• Donate old clothes and no longer used items to Goodwill (or the many other places that will take them!)

• Be a role model - whether you coach, mentor, teach a skill, tutor, or read to youth, you are making a difference to each child's life

GET INVOLVED

The more involved you become and the time you spend putting your heart into good service, the more you will get out of the experience. We highly recommend getting involved in something that isn’t just a one-time thing but an effort that you dedicate yourself to.

• Be a Special Olympics Volunteer

  • Dedicate your time to transforming the lives of people with intellectual disabilities through sports and games Volunteer Here

• Environmental Activism

  • Join Patagonia's Environmental Activism Group or any local environmental group

• Mustard Seed Communities

  • Get involved Mustard Seed Communities by raising money, praying, and caring for the most vulnerable communities around the world

• Join the buildOn Movement

  • Help to break the cycle of poverty, illiteracy, and low expectations through service and education by joining BuildOn

• Wounded Warriors Project

  • Live stream/Gaming for The Wounded Warriors Project as an easy way to support veterans suffering from mental
    

• Knots of Love

  • Knit/Crochet a Blanket For Premature Babies - if you don’t know how to knit, now is a great time to try! The act of knitting itself has been shown to decrease symptoms of depression and anxiety.

• Habitat for Humanity

  • Help Out With Habitat For Humanity in dedicating time and service to helping families in need of housing

• Volunteer Match

  • To find more volunteer opportunities - https://www.volunteermatch.org

Life is busy and faster than ever - with school, social lives, and technology demanding so much time and causing unwanted stress. It is important to take the time to:

• Stop and step out of your small world (your phone, home, school, sports/activities, whatever it may be)

• Get outside to remember just how big and beautiful our world is

​ Spending time in nature and incorporating it into your daily environment can boost your mood and decrease your anxiety, along with many other health benefits. In fact, spending time in nature has been shown to:

• Lower blood pressure and decrease stress

• Improve mood; decreases depression, anxiety, and anger

• Improve concentration and focus

• Help heal physical ailments and illnesses faster

• UMN - How does nature impact our well-being?

• Yale research - How Immersion in Nature Benefits Your Health

Explore your environment - Make sure you take the time each day to get up and outside. Getting sunlight and breathing in fresh air is so important for our well-being.

It doesn’t mean you have to be a super outdoorsy person - there are infinite ways to get outside and get the endless health benefits of nature:

• Go for a hike or walk outdoors - AllTrails app

• Spend the day at the beach, by a river or a lake

• Visit a nature center, park, botanical garden, or arboretum

• Sunset or sunrise viewing

• Gardening, farming, tending to the Earth

• Stargazing

95 Ways To Spend More Time Outdoors

When we appreciate Mother Earth and all that nature provides us, we bring an inner peace and graciousness to our lives. Around every corner awaits something beautiful to be discovered; allow yourself time to explore the outdoors and to reset and recharge.

Care For The Earth - Exploring and caring for the Earth can easily come hand in hand. Finding small ways to contribute to a cleaner and greener future in your daily activities can have a significant impact on our well-being.

Treat every day like it is Earth Day! There are a million things you can do to make a conscious change and play your part, here are a few of our favorites:

• Beach clean-ups

• Helping out at your school garden or community garden

• Participate in a town beautification project

• Biking or walking instead of driving around locally

• Volunteer with a nature preserve or conservation center

• Use a reusable water bottle and reuse containers and bags

Bring Some Outside In - The benefits of nature aren’t limited to time outdoors. Just looking and adding nature to your indoors can help boost your mood as well! Add some of the outdoors to your room/home:

• Take care of a houseplant

• Start a mini indoor herb garden

• Collect rocks, shells, and sea glass to keep at home

• Bring back feathers, pine cones, rocks for art projects

• Have your phone or computer background of nature

• Listen to the sounds of the elements

• Hang artwork or photos of nature

• Watch national geographic, planet earth, or other shows and movies on nature

​

UW - Dose of nature at home could help mental health, well-being during COVID-19

Animals

There are times when no words can be expressed, our thoughts are cluttered and we are stressed beyond our limits. At times we feel we can’t manage the responsibilities of being a human, spending time around animals can help us shift our point of view and relieve stress.

“The Universe has also surrounded us with the perfect teachers. Animals, for example. Animals are in the present all the time, and their secret power is to pull us in with them.” -Jen Sincero

Have Pets? - The easiest way to spend a lot of time around animals is to get a pet. Taking the time to care for and love a pet gives us the companionship that humans might not be able to fill.

The Power of Pets

The Health and Mood Boosting Benefits of Pets

Don’t Have Pets? - If you don’t have a pet, are allergic, or just don’t like domestic animals, there are many other ways to see animals up close or from a distance:

• Get outdoors and increase your chances of wildlife encounters

• Attract birds and pollinators to your home

• Visit a local nature center or farm

• Take a trip to an aquarium or zoo

• Watch shows or movies about animals and their habitats

• Get books and magazines on your favorite animals

• Volunteer at an animal shelter

• Help at The Humane Society - https://www.humanesociety.org

• Sign up to be a dog walker

Healing and Nature Books

• The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative by Florence Williams

• Nature CureThe Well-Gardened Mind: The Healing Power of Plants, Earth, and The Outdoors by Sue Stuart-Smith

• The Healing Power of Plants: The Hero Houseplants That Will Love You Back

• Vitamin N: The Essential Guide to a Nature-Rich LifeYour Guide to Forest Bathing: Experience the Healing Power of Nature by M. Amos Clifford

• Finding The Mother Tree: Discovering The Wisdom of The Forest by Suzanne Simard

• Plant Tribe: Living Happily Ever After With Plants by Igor Josifovic Grounded: How Connection With Nature Can Improve Our Physical and Mental Well-Being by Ruth Allen

• The Wild Remedy: How Nature Mends Us by Emma Mitchell

• Tiny Victory Gardens: Growing Food Without a Yard by Acadia Tuckertion go to app settings and press "Manage Questions" button.

Healing and Animals Books

• Paws To Comfort: An Everyday Guide to Learning How You Can Help Mend Our Disconnected World by Jen Marr

• Animals That Heal By Stephanie Taylor

• Peace, Love, Goats of Anarchy: How My Little Goats Taught Me Huge Lessons About Life by Leanne Lauricella

• Smart Ass: How a Donkey Challenged Me To Accept His True Nature & Rediscover My Own by Margaret Winslow

• The Hummingbirds’ Gift: Wonder, Beauty and Renewal of Wings by Sy Montgomery

• The Inner Life of Animals: Love, Grief, and Compassion: Surprising Observations of a Hidden World by Peter Wohlleben

• The Language of Butterflies: How Thieves, Hoarders, Scientists, and Other Obsessives Unlocked The Secrets of The World’s Favorite Insect

• World of Wonders: In Praise of Fireflies, Landsharks, and Other Astonishments by Aimee Nezhukumatathil

Feed Your Body Well - What we put into our bodies matters. Having a healthy and balanced diet is important to provide your brain and body the nutrients we need. Be sure to fill your plate with foods that help you feel better rather than foods that leave you feeling sluggish. Focus on natural, fresh food that comes from the Earth and limit the number of processed foods and sugar we put into our bodies. https://www.myplate.gov ​ When we eat also has an impact on how we feel:

• Maintain a consistent meal schedule with healthy snacks in between

• Keep in mind when you get hungry so you can plan ahead - don’t let yourself get hangry

• Give yourself plenty of time to digest before bedtime; most studies recommend about 2-3 hours at the minimum

Our gut is a great indicator of how we are feeling, especially in relation to stress. Anxiety often causes a change in eating habits - some people lose their appetite, skip meals or feel the need to micromanage body weight. Others may find comfort in food, over-indulge or stress eat; feeling tired and insecure about their weight.

If you feel you aren’t managing your eating habits well, you are not alone. Keep in mind that our bodies are ever-changing and transforming; focusing on how we feel from our food choices will make us happier and healthier rather than focusing on how we look.

If you are struggling with an eating disorder, seek out help from a trusted loved one or health care professional.

Stay Hydrated - This simple suggestion is commonly overlooked. Drink water; 75% of brain matter is water, don’t skip out on the easiest way to protect it.

When we get dehydrated our brains get foggy and function at low energy resulting in mood changes, most commonly depression. Lack of water also puts extreme stress on our body, which in turn causes anxiety and other mood disorders to be triggered or heightened.

How much water you need depends on you as an individual as well as your lifestyle. It is recommended that we drink at least 8 glasses of water a day but if you are very active or in the heat for long you should increase your intake.

Water, Depression, and Anxiety

Moderation - Minimize your caffeine and alcohol intake; be mindful of how you feel during the withdrawal stages and seek help if your consumption gets out of control.

Know your limits and how alcohol affects your behavior. If you find yourself angry, sad, or anxious under the influence or during the withdrawal stages, you might want to reconsider your drinking habits.

​

There are many ways to change your consumption habits, try The Alcohol Experiment as a way to develop mindful awareness around your drinking practices. If you are struggling with addiction, talk to your family, friends, and health professionals - a support system is crucial in getting and staying sober.

Books:

• This Is Your Brain On Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More by Uma Naidoo

• The Mind-Gut Connection: How The Astonishing Dialogue Taking Place in Our Bodies Impacts Health, Mood, and Weight by Emeran Mayer

• Hanger Management: Master Your Hunger, Improve Your Mood, Mind and Relationships by Susan Albers

• More, Now, Again: A Memoir of Addiction by Elizabeth Wurtzel

• Beautiful Boy: A Father’s Journey Through His Son’s Addiction by David Sheff