February 1st: Introduction to 28 Ways in 28 Days
- Joshua 1:9b (NLV) – Be strong and have strength of heart! Do not be afraid or lose faith. For the Lord your God is with you anywhere you go.
- We all worry about stuff. But we don’t really need to be tied down by that. Each day this month, we’ll talk about ways we can squash fears/worries/stressors/etc. and thrive! Being the Hands & Heart of Jesus to those around us and ourselves
February 2nd: Identity:
Your identity — that is, your personality, your ideas and beliefs, social constructs, and so many other factors that make you who you are — is foundational to your mental health. Having a firm sense of identity can help you overcome and prevent mental health challenges, like anxiety and depression, and relationship issues. Plus it can boost your overall quality of life and give you confidence and a feeling of purpose.
- As Christians – our identity doesn’t come from the world, or even ourselves. It comes from God and he calls us his beloved children.
- Ways to build positive self-identity:
- Build positive relationships – By situating yourself in a supportive, uplifting environment you’ll feel more confident and secure.
- Self-reflection/Mindfulness – learning to understand your feelings, insecurities, thoughts, triggers, etc can help you have a better sense of who you are and why.
- Identify role models – Consider people you admire and what they can teach you.
February 3rd: Relationships:
Parents, kids, friends, significant others. Having a “personal safety net” of basic supports is important for buffering against adverse events and has been shown to have a robust correlation with measures of well-being.
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- Make their favorite food with/for them
- Spend quality time together – watch their favorite movie/Read together/what they enjoy
- Do a chore you know your spouse/child/sibling/etc hates doing for them
- Find out their love language and do something meaningful to them
- Talk to them. Call them. If you can’t call them, send them a quick text.
- Put down the phone and give them your undivided attention next time you’re together
- Parents:
- Call them. Spend time with them.
- If they’ve passed, do something that helps you remember them.
- Make their favorite food or do an activity they used to enjoy
- Kids:
- Ask them about their favorite video game/tv series – play/watch with them!
- For adult or older children, embrace their preferred modes of communication. Learn the medium your child uses most often—whether it’s texting, FaceTime, or Facebook—and use it.
- Friends:
- Start a friend tradition – once a month get together for a book club, or potluck dinner together.
- Surprise them with their favorite treat!
- Can be homemade, store bought or even order them their favorite restaurant (grubhub, doordash, etc – you don’t even have to be in the same town)
- Make them a playlist of songs you have memories of together or makes you think of them
- Spouse:
- A handwritten love note is one of the sweetest and romantic ways to remind your spouse that you truly love them. It takes a little more effort than a text, and the sentiment goes a long way.
- Have a device free night where you and your spouse spend time with each other
- Praying together helps you show and receive trust from your sweetheart in so many ways.
- Provide for others too – Food drive/soup kitchen
- Ways to extend the budget – meal prep, etc.
- Plan meals: Make a meal plan for the week and use coupons, sales, and circulars.
- Buy in bulk: Buying items like rice, nuts, and frozen fruit in bulk can save you money.
- Use leftovers: Prepare large batches of meals and freeze them for later.
- Add beans: Add beans to ground meat dishes like tacos and chili to stretch your meal further.
- Use cheaper cuts of meat: Ask the butcher to tenderize cheaper cuts of meat, or marinate or slow cook them.
- Use store brands: Choose store brands and compare unit prices and Nutrition Facts labels.
- Eat before shopping: Eating before you shop can help you avoid impulse buying
February 5th: Social Media
Social media can be a great way to be connected with those we love – and to make us more anxious and self-conscious. It’s important we control our social media and not let it control and shape us.
- Social Media Free:
- Move your social media apps to a folder on your phone called “Social Media-Free Day.” If that’s still tempting, delete all your apps from your phone for the day to keep you accessing them. If you keep them, don’t forget to mute the notifications. It will be a lot easier to go social media-free if you fill your day with plans! Take a walk, browse the farmer’s market, schedule a brunch date with an old friend, or head to the library to check out a book. The possibilities are endless, and you’ll be less tempted to spend time on social media when you have other activities to look forward to!
- Limit Screen Time: utilize your phone settings to help limit your time on social media.
- There are settings on your phone or apps you can download that give reminders about screen time and/or limits screen time.
- Charge your phone/devices in a room other than your bedroom. (might mean picking up a cheap alarm clock)
- Pick up that book (remember those?), take a bath, try a new hobby – some other activity other than social media when you are winding down from the day
- Create phone-free zones at home. Family meal areas are great places to start
- Be realistic. Cold turkey isn’t necessarily going to work. Try smaller, more attainable goal
- Stay Connected: Admittedly this has been a tough one the last few years. Even without a pandemic, it takes effort to connect with people amidst a busy life, but taking the time to visit or reach out is beneficial in the long run.
- Set time aside with friends or family where you aren’t distracted by other things like your phone
- Send a text to someone you haven’t talked to in a while
- Meet up for coffee or lunch
- Plan a game or movie night with a friend you haven’t seen in awhile
- Smartphone Toolkit link
February 6 – Addictions
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- Preventing substance abuse and intervening early can make a big difference. Educating young people about the dangers of drugs and alcohol, as well as promoting healthy ways to cope with stress and problems, can help reduce the risk of addiction. Programs in schools, involving parents, and having community support networks are effective ways to prevent substance abuse. Read about the signs and symptoms of substance use.
- It’s important to remove the stigma around addiction and offer understanding and support to those who are seeking help. Through compassion, care, and access to resources, individuals can find hope and begin the journey toward recovery.
- Read about the signs and symptoms of substance use.
- Look into starting AA, NA, etc groups in your church
- Participate in drug take back programs – or learn how to start one in your area
- Celebrate Recovery is a safe place to find freedom from your hurts, hang-ups, and habits. It offers Biblically-based resources for help through addictions of all kinds. Find help and get plugged into a recovery group near you when you use the Find a Group link on their website
February 7: Pets
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- There is no psychiatrist in the world like a puppy licking your face – Bernard Williams
- Bake your dog/cat some treats (safe recipes readily available online)
- Give them some extra attention/play time today
- If you’re feeling bold or have been planning on it, adopt a homeless animal today.
- Give your pet a “spa” day – give them a bath and a good brushing, massage them (you can find videos on how to massage your pet), give them a “pawdicure” (trim their nails, use paw pad oil), etc
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If you don’t have your own pets….
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- Volunteer to walk the dogs, clean cages, or give the animals baths at your local shelter
- If you can’t adopt, consider becoming a foster parent for animals who are hoping to be adopted in the future.
- Create toys for the animals out of recyclables or extra fabric/yarn
- Check with your local shelter and see if they need something donated (food, litter, etc)
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February 8: Rest
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- It’s a common saying, “you can’t take care of others if you can’t take care of yourself” and there’s some truth in that
- Today, take time (whether it’s the whole day or just an hour) to center yourself in Christ. Read your devotional in silence, or spend time in honest prayer
- Take time to give yourself a little love- whether it’s going for a walk, visiting the salon, treating yourself to a cup of coffee, or finding a quiet place to take a quick nap.
- Refresh and recharge!
- Find your way to be expressive and creative, whether it takes form of writing, making something, cooking, drawing, dancing, photography, etc. Don’t forget to share what you create!
- Do something that is good for your body and helps you feel better
- Let yourself have a little treat without guilt – eat that candy bar! Get the sugar coffee instead of drip, let yourself hit the snooze button once this morning!
- Start a bedtime routine – consistency has been scientifically shown to help you sleep better!
- Things that also help
- Cool dark room
- No screen OR caffeine before bed (at least an hour before for screens, after lunch for caffeine)
- Things that also help
February 9: (Superbowl) Friends
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- They’re our chosen family. A social safety net of friends is important because it provides emotional support, a sense of belonging, and a reliable network to lean on during challenging times, helping individuals cope with stress, navigate difficult situations, and maintain overall wellbeing
- Friends are some of the most important people in our lives outside of our families. Take time today to let your friends know how much you love and appreciate them
- Invite them over for the big party – make sure to cook some of their favorite party foods!
- Start a friend tradition – once a month get together for a book club, or potluck dinner together.
- Surprise them with their favorite treat!
- Can be homemade, store bough or even order them their favorite restaurant (grubhub, doordash, etc – you don’t even have to be in the same town)
- Make them a playlist of songs you have memories of together or makes you think of them
February 10: Health
Our minds and our bodies are very connected. When you don’t physically feel good, you don’t mentally feel good either!
Physical Health
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- Exercises
- You don’t have to have gym membership to be healthy!
- Bodyweight exercises, running, workouts/yoga on YouTube, even just walking in place.
- So long as you are moving more than you are currently – it’s an improvement.
- AMA recommends at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- Food
- Find ways to hide them in food you already eat – pureed butternut squash in mac and cheese, zucchini in cookies, etc.
- Limit highly processed foods (even though they are delicious) as well as high sugar foods
- Moderation not elimination is key
- Drink more water!
- Get yourself a nice new cup to motivate you
- Set reminders on your phone to drink water through the day
- Don’t try to overhaul your diet overnight. Make small, sustainable changes over time to improve your eating habits. You’re more likely to actually stick to the healthy changes
- Mental Health
- They physical stuff above will actually help you mentally as well!
- Foster social connections
- Spend time with loved ones and build strong social networks.
- Volunteer or join clubs with groups involved with your interests
- Practice Gratitude
- Seek profession al help with learning healthy coping mechanisms for stress, anxiety, and depression
- Get sunshine!
- SAD lights can help with that in the winter time
- Exercises