Mental Well Being Recommendations
Books, Podcasts, Apps, Well Being Tips, and More!
Podcasts:
For General Mental Health:
Mental Illness Happy Hour
Happier With Gretchen Rubin
The Thrive Podcast
The Overwhelmed Brain
RealPod with Victoria Garrick
The Happiness Lab with Dr. Laurie Santos
For Race and Mental Health:
Therapy for Black Girls
For Depression
The Hilarious World of Depression
For Meditation and Mindfulness
The Mindful Minute
Books
For General Mental Health:
Maybe You Should Talk to Someone by Lori Gottlieb
Buy Yourself the F*cking Lilies by Tara Schuster
Get Out of Your Own Way by Mark Goulston and Philip Goldberg
For Stress and Anxiety:
Little Panic by Amanda Stern
The Subtle Art of Not Giving a F*** by Mark Manson
For Depression:
Reasons to Stay Alive by Matt Haig
Feeling Great by David Burns
For Body Image, Body Dysmorphia, Eating Disorders:
The F*** It Diet by Caroline Dooner
Intuitive Eating by Elyse Resch and Evelyn Tribole
Intuitive Eating Workbook for Teens by Elyse Resch
Anti-Diet by Christy Harrison
Fearing the Black Body by Sabrina Strings
For Bipolar Disorder:
An Unquiet Mind by Kay Redfield Jamison
For Race and Mental Health:
The Unapologetic Guide to Black Mental Health by Rheeda Walker
For Meditation and Mindfulness:
There Is No Right Way to Meditate: And Other Lessons by Yumi Sakugawa
Radical Compassion by Tara Brach
Practicing Mindfulness by Matthew Sockolov
For Psychology and Neuroscience:
Rewire Your Brain: Think Your Way to a Better Life by John B. Arden
Control Your Mind and Master Your Feelings by Eric Robertson
Apps:
For Stress and Anxiety:
Mindshift
My Possible Self
Smiling Mind
Colorfy
For Suicide Prevention:
MY3
notOK
For Depression:
Happify
MoodTools
For Sleep:
Aura: Calm Anxiety & Sleep
For Obsessive-Compulsive Disorder (0CD):
nOCD
Worry Watch (also great for coping with anxiety)
For Meditation and Mindfulness:
Headspace
Calm
Insight Timer
Documentaries:
For General Mental Health:
Simply Complicated (covers a multitude of topics, including anxiety, addiction, body image)
For Body Image, Body Dysmorphia, and Eating Disorders
Thin
For Happiness
Happy
Project Happiness
For Race and Mental Health
Outside The House
Daily Well Being Tips:
1) When you wake up, try to resist looking at your phone for at least 15 minutes. Although this may sound difficult, it has been proven to increase one’s mood and overall well being.
2) If you have time, start your day with an intention setting meditation. This will increase productivity throughout the day and ground you. Even if this means closing your eyes and taking a few deep breaths while repeating a positive mantra in your head, anything can make an impact.
3) Open a window and look outside. If the sun is out, this is something that I have found to be very helpful. Starting the day with some sunshine seems to really improve my mood. This is an action that is feasible and extremely beneficial.
4) Move your body. There is no correct way to do this and it looks different for everyone. Whether it’s stretching, yoga, walking, running, or riding a bike, movement within your body brings energy and boosts endorphins, which have been scientifically proven to increase happiness. This can be an hourly practice or last five minutes. If you have the ability to move outside, that is even better!
5) Be conscious of your social media usage: social media can be used as a connective tool but can also be extremely toxic. Social media throws us into this habit of constantly comparing of ourselves, our life, our friends, and our bodies to other people. This can lead to negative feelings: FOMO, self-hatred, anxiety, and body dysmorphia. Notice how social media makes you feel and if it is a positive or negative influence in your life.
6) Take note of three (or more) things, people, or feelings you are grateful for each day. Practicing gratitude is yet another tool that is seen to improve happiness. Writing these three things down and putting them on paper is great, but if you think them to yourself, that works too.
7) Fuel your mind and body! Our body needs to be adequately fed for us to be our happiest and most productive versions of ourselves. Fueling your body means listening to your hunger cues, eating satisfying meals, and respecting your body.
8) Treat yourself! This is one of our favorites and is something that never fails to boost our moods. Whether this means watching an episode of your favorite TV show (we love The Office) after you check off a few items on your To Do list or having your favorite snack after 30 minutes of studying, find something that is rewarding and satisfying to you. This will help increase motivation and in result, productivity, and will often bring a smile to your face. Challenge yourself to make the tedious or frustrating enjoyable by matching it with something you find rewarding.
9) Before you go to bed, open up a journal or grab a piece of paper and write whatever comes to mind. Practicing journaling is a great way to relieve any built up feelings and clear your mind, without having to announce them out loud. The ability to reflect on your day before you go try to fall asleep, will quiet and put your mind at ease when your head hits the pillow. This does not have to be a nightly routine and do not pressure yourself to fill an entire page or three. Journaling is a tool that should help relieve stress or anxiety, not create it.
10) Sleep. Although we often run on little of it, sleep is something that influences our overall well-being. It is important to maintain a steady sleep schedule and aim for 8-10 hours of sleep each night. We understand that sometimes this is impossible to achieve, but try your best. If you are someone who struggles with following a sleep schedule or has difficulties with falling asleep, we recommend that you try to stay off any screens at least 25 - 30 minutes before you go to bed. In addition to journaling, meditation can help ease the mind and body and lead to a deeper sleep. Stay tuned for an entire article dedicated to helpful meditation and mindfulness practices. If you are someone who craves more movement, we recommend that you stretch before bed. This will help release any built up tension from the day. Stretching in the dark while listening to calming music can be extremely grounding and lead to a more comfortable sleep. At the end of the day, it is most important you follow whatever routine or rhythm that works for you and benefits your sleep.
How to Have a Conversation about Mental Health:
It can be overwhelming to have a conversation about things you’re struggling with and actually speak the words out loud. Doing so is difficult and know that you are not alone in that. What is most important, though, is that you seek the help you need. Go to a trusted individual and talk to them. If you do not have anyone in mind, that is okay, there are plenty of virtual spaces that encourage speaking out on mental illnesses (see our resources page). Know that these places are entirely accepting and have your best interest at heart. Starting a conversation, taking that first step, is no easy task, but as you do, it will likely become easier. You are not alone. Whether you can see it or not, there are so many people struggling and there are people out there who want to help and support you.
How to Seek Help For yourself or Others:
All of the recommendations listed above and on our Resources page can be extremely informative and helpful for anyone struggling with their mental well being and seeking assistance. It can be difficult to contact some of the larger organizations in a timely manner, which is why we suggest you utilize the several hotlines provided if urgent. Even if you are not struggling, it is imperative that we all educate ourselves on these topics and find ways in which we can get involved and help others. Research different topics, contact anyone you may know who works or has knowledge in the mental health field, speak with a school counselor, teacher or parent. Use your social media or any other platforms to advocate for more resources in your community or advocate for more education on specific subjects related to mental health at your school. Spreading awareness is one of the best ways to keep others informed and provide them with the tools they may need.