World Mental Health Day may be over, but it doesn’t mean you can’t keep up the good work! Our Student Access & Inclusion team has put together a list of some ideas for paying it forward and self care! Make sure to tag #mentalhealthpromise if you participate!
Pay it Forward Kindness Ideas
- Pay it Backward: buy coffee for the person behind you in line.
- Compliment the first three people you talk to today.
- Send a positive text message to five different people right now.
- Post inspirational sticky notes around your neighbourhood, office, school, etc.
- Tell someone they dropped a dollar (even though they didn’t). Then give them a dollar.
- Donate old towels or blankets to an animal shelter.
- Say hi to the person next to you on the elevator.
- Surprise a neighbour with freshly baked cookies or treats!
- Let someone go in front of you in line who only has a few items.
- Leave a gas gift card at a gas pump.
- Throw a party to celebrate someone just for being who they are, which is awesome.
- Write a recommendation for co-worker or connection.
- Leave quarters at the laundromat.
- Encounter someone in customer service who is especially kind? Take an extra five minutes to tell their manager.
- Leave unused coupons next to corresponding products in the grocery store.
- Leave a note on someone’s car telling them how awesome they parked.
- Try to make sure every person in a group conversation feels included.
- Write a kind message on your mirror with a dry erase marker for yourself, your significant other or a family member.
- Place a positive body image notes in jean pockets at a department store.
- Smile at five strangers.
- Set an alarm on your phone for three different times during the day. In those moments, do something kind for someone else.
- Send a gratitude email to a co-worker who deserves more recognition.
- Practice self-kindness and spend 30 minutes doing something you love today.
- Give away stuff for free on your local ‘buy swap sell’.
- Write a gratitude list in the morning and again in the evening.
- Know parents who could use a night out? Offer to babysit for free.
- Hold up positive signs for traffic or in a park for people exercising outside!
- Return shopping carts for people at the grocery store.
- Buy a plant. Put it in a terracotta pot. Write positive words that describe a friend on the pot. Give it to that friend!
- Write a positive comment on your favourite blog, website, or a friend’s social media account.
- Have a clean-up party at a beach or park.
- While you’re out, compliment a parent on how well-behaved their child is.
- Leave a kind server the biggest tip you can afford.
- When you’re throwing something away on the street, pick up any litter around you and put that in the trash too.
- Pay the toll for the person behind you.
- Put 50 paper hearts in a box. On each cut-out write something that is special about someone one each. Give them the box and tell them to pull out a heart when they need a pick-me-up.
- Everyone is important. Learn the names of your office security guard, the person at the front desk and other people you see every day. Greet them by name.
- Write your partner a list of things you love about them.
- Purchase extra dog or cat food and bring it to an animal shelter.
- Find opportunities to give compliments. It costs nothing, takes no time, and could make someone’s entire day. Don’t just think it. Say it.
- Take flowers or treats to the nurses’ station at your nearest hospital.
- Keep an extra umbrella at work, so you can lend it out when it rains.
- Send a ‘Thank you’ card or note to the officers at your local police or fire station.
- Take muffins or cookies to your local librarians.
- Run an errand for a family member who is busy.
- Leave a box of goodies in your mailbox for your mail carrier.
- Tape coins around a playground for kids to find.
- Put your phone away while in the company of others.
- Email or write to a former teacher who made a difference in your life.
- When you hear that discouraging voice in your head, tell yourself something positive — you deserve kindness too!
Self Care ideas
- Do something that makes you happy
- Practice breathing techniques
- Share only positive things on your social media
- Do some adult colouring to alleviate stress and anxiety
- Try mindfulness exercises
- Repeat positive affirmations
- Define new goals each week
- Write, write, write (journaling, poetry, bullet journals, etc.)
- Create an inspirational collage or Pinterest board
- Allow yourself to express all of your emotions in a safe (and appropriate) environment (journaling is also great for this).
- Do something nice for someone else without expecting reciprocation
- Refrain from being overly critical of yourself
- Unfollow or mute toxic people on social media
- Do something creative to release your fear, anxiety, frustration, etc.
- Write a letter to people who have hurt you, then burn the letter and let it all go
- Declutter and clean up your living space
- Avoid toxic people
- Take a guilt-free nap
- Challenge your negative thinking
- Practice saying “no”
- Do a workbook for mental health
- Change up your routine and try something new
- Turn into binaural tones to rewire your brain
- Read a book
- Meditate for 7 minutes
- Try a new hobby
- Schedule “me time” into your calendar
- Reward yourself
- Use adult colouring to unwind and release stress and anxiety
- Goof around
- Identify your triggers or warning signs that self-care is needed
- Listen to a podcast
- Do something spontaneous
- Unplug from technology for at least an hour
- Take a mental health day
- Create a to-do list to help clear the mind
- Declutter and clean up
- Make a playlist based on your current mood
- Start a journal to release your thoughts and emotions
- Start stretching
- Do some breathing exercises
- Go for a brisk walk around the block
- Do yoga
- Stay hydrated
- Workout and workout all your emotions
- Get a massage
- Go hiking and spend some time in nature
- Scream loudly into a pillow to let it all out
- Dance
- Sleep in
- Get up, get ready and be prepared for the day
