May is Mental Health Awareness Month and Hillel UW staff and student leaders are busy planning programming, identifying resources and creating social media content to encourage our community to prioritize their mental wellbeing — keep an eye out here on the Hillel UW website, and the Facebook and Instagram accounts throughout the month! In addition, Hillel International is a founding partner in the first-ever Mental Health Action Day (in partnership with more than 180 brands, nonprofits, and cultural leaders) on Thursday, May 20. We will encourage and empower people to take the next step and shift from awareness to take action on mental health. Go to MentalHealthActionDay.org to learn more!

 

Mental Health Resources – Campus & Community

Hillel UW Counselor: https://www.hilleluw.org/counseling/

UW Counseling Center: https://www.washington.edu/counseling/

Jewish Family Service: https://www.jfsseattle.org/

King County 24 Hour Crisis Line: https://www.crisisconnections.org/24-hour-crisis-line/

NAMI: https://www.nami.org/Get-Involved/Awareness-Events/Mental-Health-Awareness-Month

The Trevor Project: https://www.thetrevorproject.org/

Crisis Textline: https://www.crisistextline.org 

 

Mental Health Action Day – May 20th

Take the First Action:  Do What Feels Right for You

• Find a therapist
• Reach out to a friend
• Start a meditation practice
• Join a peer support group
• Check in with yourself
• Research resources
• Schedule your first yoga class
• Take action to expand access
• Join a support program

 

Resources to cultivate resilience and well-being

Jewish Practices for Wellness

• Mental Health & Jewish Values: https://thebluedovefoundation.org/jewish-mental-health-values/
• Shabbat & Meditation: https://www.myjewishlearning.com/article/shabbat-and-meditation-just-be-it/?utm_source=mjl_maropost&utm_campaign=MJL&utm_medium=email&mpweb=1161-22155-197073
• Unplugging & Mindfulness: https://onetable.org/unplugging-mindfulness/
• A Prayer for Wellness: https://149358051.v2.pressablecdn.com/wp-content/uploads/2020/11/landscape-photo-prayer-journal-book-cover.png
• Jewish Meditation, Rabbi Jill Zimmerman: https://insighttimer.com/jillzimmerman/guided-meditations/jewish-meditation-light-from-darkness

Mindfulness & Meditation

• Tara Brach, PhD – psychologist and mindfulness meditation teacher:
  • 10 Minute Basic Guided Meditation: https://www.tarabrach.com/ten-minute-basic-guided-meditation-practice/
  • Feeling Overwhelmed? Remember RAIN: https://www.mindful.org/tara-brach-rain-mindfulness-practice/
• UCLA Mindfulness Research Center Guided Meditations: https://www.uclahealth.org/marc/mindful-meditations
• Meditation Apps: https://www.verywellmind.com/best-meditation-apps-4767322
• Mindful breathing & Mindful Listening: https://thriveglobal.com/stories/mindful-breathing-and-mindful-listening/
• UW Mindfulness Resources:
  • https://www.washington.edu/ima/classes/mindfulness/
  • https://www.washington.edu/counseling/culture-of-care/mindfulness/
• Breathing: https://www.verywellmind.com/abdominal-breathing-2584115

Yoga, Exercise and Getting Outside for Our Wellbeing

• Yoga With Adriene:
  • Breathe, a 30 Day Yoga Journey: https://yogawithadriene.com/breath-a-30-day-yoga-journey/
  • Yoga for Anxiety: https://yogawithadriene.com/yoga-for-anxiety-20-minute-practice/
• Benefits of Yoga & Exercise: https://www.psychologytoday.com/us/blog/silencing-your-inner-bully/201901/5-ways-yoga-can-benefit-your-mental-health
  • https://www.verywellmind.com/physical-exercise-for-panic-disorder-and-anxiety-2584094
• Walking for your Mind and Spirit: https://www.verywellfit.com/walking-for-your-mind-and-spirit-3432871
• Get out in Nature: https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature

Sleep

• Sleep Tips: https://www.sleepwell.org/sleep-tips/
• Mental Health and Sleep: https://www.sleepfoundation.org/mental-health
• Yoga for Bedtime: https://yogawithadriene.com/yoga-for-bedtime/
• Insight Timer Meditation App: https://apps.apple.com/us/app/insight-timer-meditation-app/id337472899

Nutrition

• The Critical Role Nutrition Plays in Mental Health: https://psychcentral.com/blog/the-critical-role-nutrition-plays-in-mental-health#2
• 10 Recipes for Better Mental Health: https://www.psycom.net/10-recipes-for-better-mental-health/
• Mindful Eating: https://thebluedovefoundation.org/wp-content/uploads/2020/05/mindful-eating-gratitude.pdf

General Well Being During the Pandemic

• 7 Ways the Pandemic is Affecting our Mental Health: https://greatergood.berkeley.edu/article/item/seven_ways_the_pandemic_is_affecting_our_mental_health
• There’s a Name for the Blah You’re Feeling: It’s Called Languishing: https://www.nytimes.com/2021/04/19/well/mind/covid-mental-health-languishing.html?smid=em-share
• 4 Things to do Every Day for your Mental Health: https://greatergood.berkeley.edu/article/item/four_things_to_do_every_day_for_your_mental_health

Podcasts 

• Unlocking Us:
  • On Loneliness and Connection: https://brenebrown.com/podcast/dr-vivek-murthy-and-brene-on-loneliness-and-connection/
  • On Burnout and How to Complete the Stress Cycle: https://brenebrown.com/podcast/brene-with-emily-and-amelia-nagoski-on-burnout-and-how-to-complete-the-stress-cycle/
• On Being: Notice the Rage, Notice the Silence: https://onbeing.org/programs/resmaa-menakem-notice-the-rage-notice-the-silence/
• Mayim Bialik: https://www.bialikbreakdown.com/
• A list of good mental health podcasts: https://www.self.com/gallery/mental-health-podcasts

TED Talks

• Kelly McGonigal, PhD – How to Make Stress Your Friend: https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?language=en
• Brene Brown, PhD – The Power of Vulnerability: https://www.ted.com/talks/brene_brown_the_power_of_vulnerability
• Baya Voce – The Simple Cure for Loneliness: https://www.youtube.com/watch?v=KSXh1YfNyVA
• List of TED talks if you’re worried about your mental health during COVID-19: https://www.inc.com/jessica-stillman/10-ted-talks-to-watch-if-youre-worried-about-your-mental-health.html

Favorite Practices for Mental Health

• Take In the Good: https://greatergood.berkeley.edu/article/item/taking_in_the_good
• Self-Compassion: https://self-compassion.org/category/exercises/#guided-meditations
• Practicing Radical Acceptance: https://www.nytimes.com/2021/04/22/well/mind/radical-acceptance-suffering.html
• Gratitude Practice: https://thebluedovefoundation.org/gratitudecard/
  • https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain