Change to Chill
Ever feel like you need to hit the reset button on your mental health —fast? Chillers are quick tips to help you recharge on the fly. Most take 15 minutes or…
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Nature is healing
Being immersed in nature gives us the chance to slow down a bit and reflect. Spending time in nature has fantastic benefits on both your physical wellbeing and mental health. Doing activities such as growing food or flowers, exercising outdoors, and being around animals help you feel more relaxed. Many people choose to spend time outside as an alternative Black Friday activity. Consider spending some time outside today!
Be kind. Be thoughtful. But most of all, be thankful.
Thanksgiving is quickly approaching. For those who celebrate, that means eating delicious food, spending time with family and friends, lots of laughter and love. Although, we sometimes forget to remember that it's also the season for reminding ourselves what we're thankful for and showing gratitude towards others. It's important to stay grounded around this time and show our close ones how much we appreciate them.
Time to cook!
With Thanksgiving right around the corner, it's time to get cooking. Cooking can be a fun and immersive activity that can be done among friends and family and help relieve stress. Cooking can be a team-building exercise where you get to learn how to cook new dishes or cuisines. Then at the end, you're able to try and share the food you prepared! Doesn't that sound like a great activity to try?
Know who's in your support circle
It's important to know who you can talk to about the things in your life and who you can ask for support. This is especially true for LGBTQ+ youth navigating the coming out process as not everyone will be understanding or supportive of their identities. But it's crucial to remember that everyone deserves respect for all parts of themselves. Change to Chill will be providing resources for LGBTQ+ teens and trusted adults to help manage the stress of coming out and being out. Stay tuned for more!
Without change we cannot grow
Change is a part of life. Whether it's the change in the seasons or bigger life changes, like moving to a new city or starting at a new school, changes can be hard to navigate. But it's important to be gentle with yourself when change comes and lean into it. You are adaptable and resilient and have the power to face whatever life throws at you. Changes help you grow to become your best self!
Be gentle with yourself
We all strive to do our best and exceed our own and others' expectations. But, this isn't necessary or healthy to push past our limits. No matter what you're doing, go at your own pace, do the best you can, and remind yourself that your best is good enough. At the end of the day, you don't need anyone's approval or to live up to anyone's expectations. Be gentle with yourself, you're doing the best you can and that's what matters.
Pause for a moment, savor each bite
Mindful eating can help you tune in to all of your sensations while having your meal. We all tend to eat on the go or try to multitask. But when you're always in a rush, you'll miss out on a more meaningful experience. You can start by observing the food you're about to eat, take notice of the specific details, try to pinpoint how it makes you feel, and become aware of your body's movements as it moves from your mouth to your stomach.
Give back to your community
Volunteering in your town is a great way to give back to your community. There are many ways to volunteer your time and make a positive impact. Acting as a volunteer can also be a great way to meet new people and connect with your community. Many people find a sense of purpose and happiness when volunteering. It can also provide invaluable career experience and help with college applications. Find ways to give back to your community today and as the holiday season approaches!
Get lost in the music
Listen to music! Research shows that listening to music has a bunch of benefits. On top of it just being fun, listening to music can help boost your creativity and overcome creative blocks. It can also improve your mood, reduce stress, and help you relax. Listening to music can help improve concentration as well. Choosing the right tunes is important. Whether you want to relax, dance, or boost your energy, there’s a song for that.
Pick up a good book
Taking time to read books is a great hobby! Not only are books fun to read, they can also provide benefits too. Reading as a hobby can expand your vocabulary and strengthen your cognitive skills. Reading can help you practice empathy towards the characters in the book as well. Reading reduces stress and is a good way to relax. Whether it’s fiction or nonfiction, reading provides a good way to have fun and benefit yourself.
Find a routine that works for you
Having a daily routine that works for you can help provide structure and help develop healthy habits. Find a routine that works the best for you. Try going to bed and waking up around the same time every day, make sure to eat healthy meals, and drink enough water. Schedule out time to complete all the tasks needed for the day as well as taking some time to relax. Finding a schedule will help alleviate stress and help you live a healthier lifestyle.
Make time for yoga
There are many reasons to make time to practice yoga throughout your day. Yoga can help improve your strength and balance, boost your energy during the day, and help you sleep better at night. It may also help you to relax, improve your mood, and reduce stress. With so many benefits, try to make some time throughout the day to respectfully practice some yoga.
Walk away your stress
Walking outside every day, even just for a short amount of time, is a great way to release stress. Taking a quick walk is a great way to boost your endorphins and improve your mood. Taking a walk can also provide a much needed break from your work. The fresh air will help clear your mind and be more energized for the rest of your day. Try to take walks more often throughout your week, your mind and body will thank you for it!
Slow down and enjoy life
In our daily lives it can be very easy to get caught up in the busyness of juggling school, work, homework, and after school activities. It can often seem like we have too much to do. Surprisingly, even when we are busy, slowing down can help clear your mind and help you focus. It will help you stress less and allow you to stop, pause and enjoy life. So instead of always trying to go as fast as possible throughout the day, try taking a little time to slow down.
Savor each bite
Practicing mindful eating in our daily lives is something that is very important. Mindful eating is all about slowing down and thinking about what you are eating. It starts with making a healthy choice, then savoring each bite, letting your brain catch up to your body. Appreciating your meal, eating slowly, and using all of your senses are key steps to mindful eating. Mindful eating promotes better health and eases stress.
Enjoy every note
Listening to music is something that has so many benefits. It can help improve mood, benefit concentration, and reduce stress and anxiety. Music has even been shown to help improve memory and attention span. Music is a great way to connect with others as well. Overall, listening to music is just plain fun! So put on your favorite tunes, relax and enjoy every single note.
The final day of Chill Week is "Friendship" Friday! Today is about social connectedness, which is when you feel you belong and close to others. This includes family, friends, and anyone else you feel close with. Today, we encourage you to reflect on the social connections you have and do something special for them. You could also make a new friend or reconnect with someone you haven’t spoken to in a while. Also check out our sister program at hello4health.org for more information.
Today is "Thankful" Thursday, as part of Chill Week! When we are feeling overwhelmed or anxious, it can be helpful to remember the people, places, and things that you are grateful for. By practicing gratitude, we can shift our minds from focusing on the negative to appreciating what's positive in our lives. It can also improve mood, decrease stress, and enhance our overall health and well-being. Challenge yourself to find one way to practice gratitude today and reflect on how it makes you feel.
Today's Chill Week theme day is "Well-being" Wednesday! Well-being is the state of being comfortable, happy, or healthy. This includes physical health and mental health, which are often interconnected. Today, we encourage you to think about what well-being means to you and things that contribute to your sense of well-being. This might include meditation, breathing exercises or connecting with friends and family members.
Today, the Chill Week focus is "Tour" Tuesday! It can be helpful to know where you can go when you are feeling anxious or stressed. Take a tour of your school, neighborhood, or the broader community and make note of the places that help you unwind and de-stress. This could include your school’s Chill Zone, a nearby park, your local library, or a community garden. Wherever it is, find your happy place and visit when you need some calm!
Welcome to the start of Chill Week! Today is "Move-it" Monday, which is an opportunity to try different activities to get your body moving as you start this week. Finding ways to regularly move your body, including walking, dancing, or stretching, has positive impacts on both your body and your brain.
Take a Chill Week
Let's face it, we could all use a Chill Week. Good news! Chill Week starts next Monday, October 11th! Structured to resemble a traditional homecoming week, Chill Week focuses on a daily theme to encourage teens (and adults) to think about and practice self-care. Stay tuned each day next week for each daily theme and ways to participate. Click this link to view the full Chill Week guide.
Talk through your feelings
We all deal with stress at some point in our lives, but too much stress can lead to severe consequences. It's essential to develop the skills to reduce your stress, which will benefit you throughout your whole life. Talking through your feelings with someone you trust is an excellent tool for helping relieve stress. Talking can help you see the situation from a different perspective and release the feelings of stress pent up inside.
Wake up & stretch
Many people go through their days without taking the time to stretch, while others may only stretch before working out. Did you know that there are many benefits of stretching in the morning when you wake up? Stretching in the morning can help promote blood flow and provide energy for the day ahead. Stretching in the morning also relieves tension in your muscles from sleeping. There are many reasons why stretching in the morning is beneficial, take a few minutes to try it out!