By Heather Rafanello MSW, LCSW, Founder of Growing Mindset Therapy
Mental health is just as important as physical health. When you think about it, the longest relationship you have is with yourself (and your body), so it’s critical to show up and take care of your mind and body.
Here are some therapist-approved items to include in your World Mental Health Day box:
Puzzles & Brain Teasers
One way to care for mental health is by engaging the brain in activities that exercise it, much like a muscle. Mindful activities that allow us to disconnect from screens and challenge our mental capacity make excellent additions to a mental health gift box.
Journal
Alongside puzzles and brain teasers, improving cognitive flexibility is another important aspect of mental health. Cognitive flexibility, a key focus of cognitive therapy, involves becoming aware of our current thinking patterns, determining whether they serve us, and then replacing unhelpful thoughts with more productive ones.
I always tell my patients, "Don’t believe everything you think." Be gentle with yourself, and use kind words toward both yourself and others. An emerging trend in therapy also focuses on creating space to understand and process our emotions. They’re called feelings because we actually have to feel our way through them.
Journaling is a powerful tool for increasing awareness of both thoughts and feelings. By writing, we engage different parts of the brain and gain deeper insight into the issues at hand. A journal is an essential item in any World Mental Health Day box.
Cozy Blanket
In my sessions, I often quote author and Buddhist master Sakyong Mipham: "The body benefits from movement, while the mind benefits from stillness." In 2022, a CNN survey revealed that 90% of adults believed we are in a mental health crisis, and more than 1 in 5 adults describe their own mental health as only "fair" or "poor." In today’s fast-paced, digital world, it’s critical to prioritize moments of stillness as a form of proactive self-care. I recommend lighting a candle, wrapping up in a cozy blanket, grabbing a good book or cup of tea, and simply being.
Calming Hand Cream or Breathe Deeply Towelette
Most of us probably love a moment of calm amidst the chaos of our lives. Simple tasks like washing your hands, applying hand lotion, or misting your face are often rushed or done while multitasking. Yet these small actions of self-care can become wholesome moments of mindfulness when done slowly and intentionally. I recommend thinking about some of these sensory tasks that you do throughout your day, and intentionally slowing them down. Take time to savor the scents and sensations while engaging in these small acts of self-love.
Here’s a little step-by-step guide on how to apply mindfulness with these items:
- Open your hand cream or towelette, listening as you do so.
- Take a deep breath in through your nose, noticing its scent.
- Apply the towelette over your face, or the lotion onto your hands, noticing the sensations.
- Gently rub it over your skin, giving yourself a little massage while you do so.
- Continue noticing the scents, sensations, and sounds as you continue this step until you feel refreshed.
CANDY!
One of my favorite coping techniques is the 54321 Grounding Activity, which helps you reset between tasks or ground yourself when overwhelmed. No matter what is happening around us, we can always redirect our attention by tapping into our senses. Mindful snacking is a tool that allows us to approach eating with intention and attention. Using flavorful or textured snacks can be a great way to reset or ground ourselves. For example, it’s hard to think about anything else when we’re sucking on a sour WarHead, and the texture of these Confetti Candies allows us to really savor the fun of this snack. Focusing on something with a strong flavor or texture can be a great mindful moment. Just be sure not to choke!
Celebrate Confetti
And don’t forget the confetti—because prioritizing your mental health is worth celebrating! Contrary to common belief, taking care of your mental health isn’t just about addressing sadness or anxiety. I often hear clients say, "I almost canceled today because I don’t really have anything to talk about." These sessions often turn out to be the most productive, as it’s equally important to hold space for positives, successes, and wins. Our brains are naturally wired to focus on the negative for protective reasons, but this makes celebrating the wins—big or small—all the more essential.
This year, a major focus of my work has been on intention. The same action can either support or harm us, depending on the purpose behind it. For instance, a nap can provide much-needed rest, or it can be a way to avoid our feelings or procrastinate. Many of the items on the Happy Box site make perfect additions to a wellness or mental health box because their value comes from the intention behind their use, so we invite you to include as many additional items as you feel will serve you or your recipient well.
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Heather Rafanello holds a Master's degree in Social Work and is a Licensed Clinical Social Worker. With extensive experience across various mental health settings, she established her own private practice, Growing Mindset Therapy, in 2021. Since its inception, the practice has expanded to a team of providers who offer a comprehensive range of mental health services, including virtual therapy, in-home therapy, and customized corporate wellness programs.