Janice Whitlock, a developmental psychologist at Cornell University, emphasizes that daily self-care habits can significantly impact mental health, particularly for teens and adults. Whitlock helps her patients create a personalized “mental health menu” that can be used when they are feeling stressed. She encourages them to pick 10 simple activities that bring them joy or ease their discomfort, understanding that self-compassion is the main goal. She also advises doing at least one of these activities daily to make it a part of a routine.
Whitlock underscores that a mental health menu should not feel like a chore and stresses self-compassion rather than strict rules. Her approach has been found to be effective for many individuals, particularly for those in the Gen Z demographic. While some may choose to exercise, others may take up art or music. Each individual’s preference reflects their unique personality and needs.
According to Whitlock, the activities can vary based on personal preferences and should be chosen thoughtfully. Some recommended activities may include exercising, art, creating a playlist of uplifting music, connecting with nature, journaling, keeping a sensory toolkit, or reading. These are accessible activities that can alleviate stress and promote mental well-being. Audrey Wang, a high school senior, recommends spending time outdoors as her self-care practice, while Munya Hayek, a child and adolescent psychiatrist, suggests creating a sensory self-care toolkit. Each activity provides emotional benefits, and scientific research has shown that they can help to reduce stress, enhance mood, and improve overall mental wellness.
Source: www.snexplores.org
