Practicing little bits of self-care every day can have a big impact on mental health, notes Janis Whitlock of Cornell University. She’s a developmental psychologist, based in Colorado, who studies mental health in teens and young adults. And she’s shown her patients how to create a personal ‘mental-health menu.’ The idea is that Gen Z’ers can draw from things on the menu every day — or at least when things get stressful.
‘It’s actually kind of fun to make the menu,’ says Whitlock. She asks kids to come up with 10 things — small things — that might give them a little lift.
‘One of the sweet and hard things about adolescence is that you like things to be big,’ she says. ‘This is about finding the things that make a little change, help you find a little bit more spaciousness, a deeper exhale.’
When you feel anxious or upset, instead of scrolling through social media — which might make you feel worse — you can pick something off the list to try.
It’s important to fill the list with things that don’t feel like chores. ‘The goal here is self-compassion and care,’ Whitlock says. ‘You don’t want to be mean and give yourself rules. You don’t say ‘I’m going to journal every day at x time, or exercise at y time.’ Do it,’ she says, ‘as an act of kindness.’
And try to do at least one thing from the list every day. Make it a part of your routine.
No two people will necessarily benefit from the same menu, she notes. So to get you started, we’ve put together some ideas suggested by experts — and scientific research.
Seven steps to boost your mood
1. Get a little exercise. Go for a walk, or a run. Do some jumping jacks. Shoot some hoops. Play with your dog. Dance alone in your room. It doesn’t matter what it is, getting up and moving can be a great way to ‘reset’ your brain.
Research shows that daily exercise can improve mood, prevent depression and help deal with anxiety and anger. It can even change the structure of your brain and boost memory. Getting just 15 minutes of exercise is good for your whole body. It can stop you from developing high blood pressure and extend your life.
2. Make art.
