Lincoln carter's mental health fitness program
Feel better, one step at a time
Read below for 10 easy actitives you can do to improve your mental health in just 10 minutes.
![[background image] image of zen garden (for a wellness center)](images/f3e25f63-2c8d-4281-a856-01cd52c20503.avif)
Read below for 10 easy actitives you can do to improve your mental health in just 10 minutes.
Meditation can help you relax deeply and calm your mind. During meditation, you focus on one thing. You get rid of the stream of thoughts that may be crowding your mind and causing stress. This process can lead to better physical and emotional well-being.
STEPS TO COMPLETE
Find a quiet space
Sit in a comfortable position with a straight spine
Set a timer for 10 minutes
Use a technique like breath counting to remain in the present
Begin by breathing in for 4 counts and breathing out for 5 counts
Continue with focused breath until the timer goes off
Yoga improves strength balance and flexibility.
Yoga helps with back pain relief.
Yoga can ease arthritis symptoms.
Yoga benefits heart health.
Yoga relaxes you to help you sleep better.
STEPS TO COMPLETE
Start with a child pose to awaken the spine - 2 mins
Move into downward facing dog- 2 mins
Move into warrior 1 pose - 2 mins
Move into warrior 2 pose - 2 mins
Finish with a corpse pose to for 2 mins
Cold water releases important hormones like dopamine, serotonin and cortisol which helps in response to anxiety and depression.
STEPS TO COMPLETE
Set water temperature between 7 and 15 degrees celsius
Beginners enter water for 30 seconds to 1 minute
Submerge up to your neck
Maintain deep controlled breathing
Build up to 1 - 3 minutes of submersion time gradually
Colouring in reduces stress and promotes relaxation in short time.
There was a study in 2022 about colouring therapy can help with anxiety and reduce depression.
Things that you could use to colour in are crayons, coloured pencils onto paper or other media.
Studies have shown that journaling has the key ability to reduce stress improve your mood,promote better sleep, and even increase your self confidence.
You just need a book and a pencil.
Take on fun, science-based challenges designed for high schoolers. Build healthy habits, boost your mood, and discover easy ways to care for your mental health—one activity at a time.
Power napping can benefits mentally helps with mood when you do it between 1pm and 4pm. You need a quiet space.
![[background image] image of zen garden (for a wellness center)](images/istock-681732872.jpg.webp)
Reading helps reduce stress and anxiety and takes your mind away from other thing from your environment.
You need a good book.
A comfortable chair or seat and a quiet space.
Ready to feel your best? Try fun, easy activities designed to help you manage stress, build confidence, and support your mental health—one step at a time.
Breathing exercise can control your body by deep breathing to signal your body to relax. Also to protect your body from situations.
There are various techniques you can use.
For example;
- box breathing
- belly breathing
- alternate nostril breathing and;
- 4,7,8 breathing technique
Box breathing - set a timer for 3 mins - breathe in for 4 counts, hold the breath for 4 counts, breathe out for 4 counts and hold exhaled breath for 4 counts
Belly breathing - set a timer for 3 mins - place one hand on your chest and one on your belly, breath in through your nose allowing your belly to expand. Then slowly exhale through pursed lips
Alternate nostril breathing - close your left nostril using a finger, breath in and out through your right nostril. Repeat on the right side and continue to alternate between the nostrils for 1 min
4,7,8 breathing - breathe in for 4 counts, hold for 7 counts, breathe out for 8 counts and repeat for 1 minute.
Psychological sigh - perform a double inhale through the nose, one big breath followed by one small one, then a long exhale through the mouth - repeat for 2 minutes
Movement can have a calming effect on the brain,reducing anxiety levels and promoting a greater sense of control during challenging tasks.
Providing a quiet tactical outlet that channels nervous energy, promotes calming repetitive motion and aids in focusing the mind.
Kickstart your mental health with daily, easy-to-follow activities. Each challenge is designed to help you manage stress, boost your mood, and build healthy habits—step by step, with friendly support along the way.
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