LoYoMi: 5-Minute Mental Wellness Tips

Self-esteem is the opinion you have about yourself and your abilities. How to improve self-esteem: Be kind to yourself. Try your best not to compare yourself to others. Exercise regularly. Set realistic goals for yourself. Remember, everyone makes mistakes so do not beat yourself up when you do. Focus on what is within your control. Make time for hobbies. Celebrate your victories, big and small. Be a good friend and make time to spend with your loved ones. Surround yourself with supportive people. Information used is adapted from ReachOut.

Talking about mental health can be difficult and akward, but it does not have to be. Here are a few helpful conversation starters to break the ice around a loved one's mental health: 1. Are you okay? 2. Are you thinking about suicide? 3. I have noticed that... 4. Do you want to talk a walk? 5. How are you, really? Information used is adapted from Mental Health First Aid.

This is a step-by-step action plan to use when providing support to someone who may be experiencing a distressing situation. A - Approach, assess for risk of suicide or harm. L - Listen nonjudgmentally. G - Give reassurance and information. E - Encourage appropriate professional help. E - Encourage self-help and other support strategies. You do not have to use every single step to provide support and every situation will be different. Information used is adapted from Mental Health First Aid.

A confident person: does what they believe is right, even if it is unpopular; is willing to take risks; admits their mistakes and learns from them; is able to accept compliments; is optimistic. Tips for Building Self-Confidence: Look at what you have already achieved. Think of things you are good at. Set some goals. Talk yourself up (positive self-talk). Get a hobby. Information used is adapted from ReachOut.

A good friend: is there for you no matter what; does not judge you; does not pull you down or deliberately hurt your feelings; is kind and respectful to you; is someone whose company you enjoy; is loyal; is trustworthy and willing to tell you the truth, even when it is hard for you to hear; laughs with you; sticks around when things get tough; makes you smile; is there to listen; comforts you when you cry. How to Be a Good Friend: Listen to them. Get the facts. Ask them what they need. Get physical. Keep in touch. Tell them how you feel. Be willing to make a hard decision. Information used is adapted from ReachOut

Establish a good sleep routine.Engage in mindfulness, daily. Start a journal. Practice self-care. Eat well. Take a break from social media. Exercising. Talk positively to yourself and others. Seek answers. Information used is adapted from KeepInspiringMe.

Know the risk factors and warning signs of suicide - situations: recent loss, having a mental health condition; feelings: hopelessness, feeling trapped; actions: previous suicide attempts, giving away possessions. Reach out - ask the person directly if they are thinking about suicide; listen and stay with them: allow them to express how they are feeling; assist them in seeking appropriate professional and social support: from a mental health professional, lay counselors, support groups, crisis helplines. Information used is adapted from Lifeline.

Talk about your feelings. Keep active. Eat well. Keep in touch. Drink responsibly. Ask for help. Take a break. Do something you are good at. Accept who you are. Care for others. Information used is adapted from Mental Health Foundation.

Make a spending plan. Make appointments for self-care activities. Maintain healthy eating habits. Stay socially engaged. Embrace your faith. Volunteer. Practice gratitude. Have a happy, safe, and stress-free holiday. Information used is adapted from UT Southwestern Medical Center.

Resilience is the ability to grow and thrive in the face of challenges and bounce forward from difficulties. Traits of a resilient person: ability to deal effectively with stress and pressure; copes with everyday challenges; bounces forward from disappointments, adversity, and trauma; develops clear and realistic goals and approaches to solve problems; comfortable with his/her feelings and can express them appropriately; confident to handle anything that comes his/her way; are flexible; have an optimistic outlook. Some ways you can build up on your resilience: developing supportive relationships with family, friends, colleagues, classmates; expressing yourself in other ways if talking is hard; taking care of yourself physically, mentally, and spiritually; finding good things happening during difficult times; developing good coping and problem solving skills; changing your mindset.

Flexibility is the ability to adapt to various situations and responses. Characteristics of a person who is flexible include: ability to adapt quickly to changes and new situations; can tolerate the changes that happen; easily transition from one activity to another; ability to think about a situation from different points of view; can accomodate other people. Practical steps to help you develop flexibility: develop positive thinking; know that there is a choice in every situation; seek out new experiences and challenges; change your everyday routine; transfer your learning; look for opportunities to interact with people from diverse backgrounds.

Factors that impact mental health and well-being for older adults include: mental health conditions; physical health, pain, and disability; social isolation, feeling lonely or disconnected; losses; disruption in routine. How to support older adults during the pandemic: regularly check in with them; call or video chat with them; ask how they are doing and coping with stress; encourage them to keep doing activities that are allowed during the pandemic; help them seek medical care, if needed; offer to help them with their errands; seek advice from them; express gratitude and appreciation for any support you get from your relationship with them. Information used is adapted from the American Foundation for Suicide Prevention.

It is referred to as Non-Suicidal Self-Injury. Examples of self-harm include: cutting, burning, scratching, picking the skin; taking an overdose or drinking poison; hitting the body with fists or other objects; punching walls; pulling out hairs. Some factors associated with self-harming behavior include: crisis or recent difficult life event; depression, anxiety, or another mental health issue; misusing alcohol or drugs; trauma or abuse in childhood; physical illness or disability. How to deal with self-harming behaviors: Talk to someone you trust. Recognize when you do and do not self-harm. Distract yourself. Write it down. Get help. How to help someone who self-harms: Be calm, open, and honest. Be supportive. Help the person make a safety plan. Encourage the person to get professional help. Practice self-care. Information used is adapted from Lifeline.

Surround yourself with people you trust. Focus on the people who can help. Invest in your relationships. Ask for help. Be specific about your wants. Say thank you! Avoid stressful situations. Grow your social circle. Be approachable! Be hands on. Listen! Support others. Information used is adapted from Smokefree.

Get right back on track. Each day is a new day to start over. Understand that setbacks are common. Do NOT run yourself down. Get some help. Think it through. Learn from what happened. Avoid triggers to drink. Find alternatives. Information used is adapted from Rethinking Drinking.

Keep track of how much you drink. Count and measure. Set goals. Pace and space. Include food. Find alternatives. Avoid triggers. Plan to handle urges. Know your NO. Information used is adapted from Rethinking Drinking.

Signs of alcohol poisoning. What happens to someone with alcohol poisoning that goes untreated. What to do if you suspect that someone has alcohol poisoning. Information used is adapted from the National Institute on Alcohol Abuse and Alcoholism (NIAAA).

Identify an appropriate time and place. Express concerns and be direct. Acknowledge their feelings and listen. Offer to help. Be patient. Information used is adapted from Substance Abuse and Mental Health Services Administration (SAMHSA).

Mental and substance use disorders are treatable. Talk to your loved one. Be open. Seek support. Show compassion. Be sure to care for yourself too. Information used is adapted from Substance Abuse and Mental Health Services Administration (SAMHSA).

Listen and be with your friend with sincerity. Do not take away their feelings. Do not assume that your friend is going to get better everyday. Be careful when planning outings with your friend that they do not end up being inappropriate. Do not assume milestones like six months or even a year will make your friend "over the death". Information used is adapted from an article by Ginny Sparrow.

Be alert to warning signs of suicide. Start a conversation. Ask questions and listen. Know your role. Create safe spaces where men can freely share and express emotions. Normalize help-seeking behavior. Provide information where one can find help. Encourage men to develop and maintain social connections and engage in social activities. Information used is adapted from Center of Suicide Prevention.

Ask the person if they are thinking of killing or hurting themselves. Listen to them like a true friend. Tell the person you are worried and concerned about them. Let the person know they have been heard. Tell the person they are not alone. Talk to an adult you trust about your concerns. Information used is adapted from Columbia University Department of Psychiatry.

Know your facts. Recognize the warning signs. Know the risk factors. Know the protective factors. Take preventive measures. Talk to your teen about suicide. Seek mental health services. Information used is adapted from Psychology Benefits Society.

Have meaningful connections. Know the warning signs. Identify whether you or someone else has specific mental health needs. Reduce access to lethal means of suicide. Seek help for yourself or someone else. Information used is adapted from SAVE and Take 5 to Save Lives.

Be kind - volunteer, help a friend or neighbor, offer support and enouragement to others. Get active - 10-15 minutes of exercise each day, take regular breaks. Be yourself - compliment yourself, try something new, surround yourself with positive people who accept you as you are. Practice gratitude - keep a gratitude journal, self- reflection, use small gestures to express your thanks. Listen to music - make a playlist of upbeat songs to listen to when you need a "pick me up". Laugh - share jokes with others, watch a funny movie/series, get together with a friend who makes you laugh. Eat healthy foods - fruits and vegetables, whole grain products, milk and/or alternatives, meat and/or alternatives, drink water, limit processed and fast foods and caffeine. Information used is adapted from Alberta Health Services.

Personality changes - sudden or gradual changes in the way that someone typically behaves. Uncharacteristically angry, anxious, agitated, or moody - person has problems controlling his/her temper and seems irritable. Withdrawn or isolate themselves from others - someone who is socially engaged pulls away from family and friends. Stop taking care of themselves and engage in risky behavior - let his/her personal hygiene deteriorate, start abusing alcohol or drugs. Overcome with hopelessness - someone who is usually optimistic now cannot find anything to be hopeful about. Information used is adapted from Change Direction.

Energy is an acronym that stands for Exercise; Nutrition; Enjoyment; Relaxation; Growth; and You. Information used is adapted from Alberta Health Services.

Make a list of people who are supportive. Make a commitment to yourself to stay in touch with them. Share what is on your mind honestly and openly - be direct about what you need. Listen to them also. Make social plans with them - create opportunities to strengthen your relationships. Information used is adapted from Mental Health America.

Five action steps to take: Ask the person about the suicidal thoughts and listen; Keep the person safe; Be there for the person; Help the person connect with other resources; and Follow up with the person. Information used is adapted from Be the 1 to.