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Illinois residents wanting to speak to a mental health care professional can text the word “TALK” to 552020, and the service is free to use and users are anonymous.

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Take a moment to think of 5 things you're grateful for today.  Gratitude helps us to focus on the good in real and impactful ways.
Try this every day. Keeping a gratitude journal can really help change your perspective.

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This means to keep steady and stay on track, even through hard times, even though there are obstacles, even though it is difficult. Stay the course. Focus on your goals and you'll get through it.

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Sleeping Music: Calm Music to Help You Sleep, Natural Sleep Aid and Relaxing Piano for Sleep Music

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Sleeping Music: Calm Music to Help You Sleep, Natural Sleep Aid and Relaxing Piano for Sleep Music

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Since staying awake while we're meditating is often a big challenge, it's no surprise that mindfulness has been shown to promote healthy sleep. It's not all that exciting to sit quietly and breathe. It can be downright calming. But that's not the whole story.

Mindfulness practice encourages nonjudgmental awareness-seeing things exactly as they are, with openness and curiosity. With sleep, as with meditation practice, intentions are easier said than done.

Neither sleep routines nor mindfulness practice responds well to a heavy hand. If you set out to force yourself into sleep, you're less likely to sleep. If you strain for some picture-perfect mindset when meditating, you'll create more stress and uncertainty. If you set yourself up with clear-sighted planning and patient resolve- intentionally but unforced-sleep and mindfulness are both more to likely follow.

In considering any meditation related to sleep, recognize that there's nothing to force, and nothing to make happen. Since striving makes sleep more challenging, set out to practice without specific expectations or goals. We cannot make ourselves sleep, but perhaps, by aiming to stay settled and getting less caught up in our thoughts, we fall asleep anyway.

For the meditation that follows, there will be no ending bell or instruction. At the end, continue to practice if you like, or hopefully enjoy a good night's rest instead.

1. Start while lying down, allowing your legs to rest in a comfortable posture, hip-width apart. You can place your arms by your side or your hands on your belly.

2. Begin by noticing your breath. Pay attention, as best as you're able to the physical movement related to breathing, such as your belly rising and falling. Or, if you prefer, focus your attention more closely on the air moving in and out of your nose and mouth.

3. It's normal, expected even, to have thoughts - lots of them. Your mind rehashes the day or gets caught up in worrying about tomorrow. Recognize those habits, and then practice letting them be. Label whatever grabs your attention, and come back again to noticing the breath. Breathing in... and breathing out.

4. Notice if you get caught up in effort, or frustration, or fear, with compassion for yourself. Catch thoughts of self-criticism or frustration, and come back to just one breath, one more time. Thoughts are only thoughts. Breathing in... breathing out. There's nothing you need to fix or change right now in this moment. Notice where your thoughts go, and label them "thoughts." Come back to one next breath, over, and over again.

5. Shift attention to sensations in your body. Start by moving your awareness to physical sensations in your feet. You don't need to wiggle your toes or move your feet, just notice them - the temperature or the pressure of your heel against the blanket or the mat beneath you.

6. From your feet, move your attention into your lower legs, noticing whatever there is to see. Letting go of a sense of effort or needing to make anything happen. And then from your lower legs, through your knees, and into your upper legs. If you feel any sense of stress or tension, aim to relax and let go.

7. Then through your buttocks and pelvis, and into your belly and abdomen. You might notice a sense of your breath moving up and down, or other physical sensations, or sometimes even reflection of emotion (perhaps an emotion like fear or anger reflects in the stomach in the form of tension or tightness). And as you move from your belly and now into your chest, note each time your mind gets caught up in thoughts of discomfort or distraction. And then gently and with patience, guiding it back one more time.

8. Move around into your back, certainly a place many of us hold tension in different ways, relaxing your muscles as best as you're able, lowering your shoulders from your ears. If you feel a need to make an adjustment, allow that to happen with intention, pausing and choosing your next action. Shift your attention into your hands and lower arms, again without actively needing to move or change anything, observing and letting go.

9. Then moving through your neck and into the muscles of your face, perhaps noticing any locations of tightness or pinching, and then with gentleness, as best as you're able, relaxing those muscles. And then for a few moments, have a general awareness of physical sensations throughout your body.

10. And now, if you're still awake, bring your attention back to the breath, each time the mind wanders into the past or into the future, or wherever it chooses to go. If it's a useful anchor for your attention, you can count breaths, breathing in, one, breathing out, one, breathing in, two, breathing out, two... When you reach ten, start at one again.

11. If counting becomes a distraction, then just stay with the sensation of breathing - wherever you feel the breath entering or leaving your body, or the rising or falling of your belly and chest. Continue on your own now, counting breaths up to ten, patiently returning your attention whenever you become distracted. If you lose track of counting, that's fine. Start over wherever you last remember.

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A Meditation for Easing Into Sleep - Mindful

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Since staying awake while we're meditating is often a big challenge, it's no surprise that mindfulness has been shown to promote healthy sleep. It's not all that exciting to sit quietly and breathe. It can be downright calming. But that's not the whole story.

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If a racing mind is keeping you up at night, meditation might be just the sleep aid that you need. The mind-calming practice can be done at bedtime-or anytime during the day-to help fight fatigue and insomnia. By practicing relaxing, whenever you do it, you learn how to let go of the stresses of the day. Think of it like exercising a muscle that gets stronger over time. This allows you to tap into that same ready relaxation state when it's time to say goodnight.

In fact, meditation, the practice of intentionally quieting or focusing the mind, creates physiological changes that are similar to those that happen in your body during the early phases of sleep. Your pulse slows, blood pressure drops, and stress hormones decrease. Being able to get to that state on demand means that you'll have an easier time drifting off when you want to.

There are a few different styles of meditation, and experimentation can help you to find the right fit for you.

Mindfulness Meditation

The most popular form of meditation, mindfulness meditation involves simply paying attention to your body-and nothing else. You might become more aware of the sound of your breath or the feeling of the floor underneath you, for example. If your thoughts wander to your to-do list or something outside the present moment, just observe that and try to steer yourself back to being mindful without judging yourself.

Concentration Meditation

In this type of meditation, focus your awareness on one specific thing. You could zero in on the flame from a candle or repeat a mantra out loud, such as "I am at peace." For some beginners, having a point of focus is helpful in quieting the mind and relaxing fully.

Guided Meditation

In guided meditation, you listen to another person who leads you through your meditation practice. An instructor might tell you to focus on relaxing your toes, then your legs, and so on-all the way up your body. Or he or she might lead you through guided imagery, asking you to imagine, for example, a beautiful, white sand beach with water lapping onto the shore. Guided imagery can also be used for performance. For example, an athlete might imagine herself mastering a technical skill, or an executive might imagine himself confidently delivering a presentation. You can do guided meditation with an individual coach, as a part of a class, or by using a recording. For recordings, search your local library, bookstore, or app store on your phone. YouTube.com provides some free options, too.

Meditation can take some practice to master, so be patient. Try starting with just a few minutes before bed, and work your way up to 15 or 20 minutes a day.

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If a racing mind is keeping you up at night, meditation might be just the sleep aid that you need. The mind-calming practice can be done at bedtime-or anytime during the day-to help fight fatigue and insomnia. By practicing relaxing, whenever you do it, you learn how to let go of the stresses of the day.

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16 Bedtime Snacks That Will Help You Sleep SO Much Better

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Many foods contain naturally occurring substances that bring on sleep. Here are some of the best choices to help you settle down for a quality rest.

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Aleksandra Jankovic/Stocksy

If you have an interest, there's a podcast for that. But, beyond expanding our knowledge of a certain subject, podcasts can also be good to fall asleep to.

With the NHS claiming that one in three of us suffer from bad sleep, insomnia is a clearly a problem a lot of us are looking to tackle. Sleep is just about one of the most important parts of a healthy life. "We spend about a third of our lives asleep," the Mental Health Foundation says. And, they explain, if you aren't getting the recommended amount of sleep, you are almost definitely doing damage to the other two-thirds of your life. "Sleep is essential," they write on their site. "It is as important to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health. Sleeping helps us to recover from mental as well as physical exertion."

Having suffered from periods of insomnia in the past, I have tried many different methods to help me sleep, from herbal remedies to cutting caffeine to attempting meditation. However, the one thing that has really changed my sleep is listening to podcasts. It may sound silly, but having something to drift off to has been majorly beneficial for me, and I would recommend it for those looking for ways to relax before bed. Below is my list of top podcasts to help get you on an express train to the land of nod.

1. 'Get Sleepy'

The team over at Get Sleepy are comprised of professional writers, voice over artists, and sound designers. Together they help put the show together every week and offer free bedtime podcasts that will have you nodding off before you've even had the chance to think about counting sheep.

The narrators are a mix of male and female voices all of which are smooth and restful to the ear. They utilise ASMR soundscapes and gentle music for a peaceful journey to the hushabye mountain.

Listen here

2. 'Sleep With Me'

Not as racy as it sounds, Sleep With Me is the master of the sleep podcasts. The host of the show, Drew Ackerman, has suffered with insomnia his while life, so he definitely knows what he's doing.

The premise is, Ackerman takes a story and edits it, filling it with tangents and extra ifs and buts, making it just about as boring as you can imagine. The boring-yet-great nature of his stories means you fall asleep listening to what he is saying, rubbish or not. His voice, it is also worth mentioning, is super soothing and gravelly, which really helps with sleepy-time vibes.

Listen here

3. 'The Auracle'

From The ASMR Podcast comes The Auracle, a category dedicated to helping people relax and get into a sleepy zone. The episodes include noises such as "cupping," "unintelligible whisper," and "rainstick." Best of all, one of the episodes consists of the host whispering her favourite Bruce Lee quotes.

Sadly, there are only six episodes of The Auracle, but, if this is the podcast for you, there's no reason you can't listen to it over and over again.

Listen here

4. 'Game of Drones'

This is yet another offering from the godfather of the sleepy podcast, Drew Ackerman.

In this instance, Ackerman uses his same boring storytelling method, but in an even better way. This time, he's using it for the purpose of Game Of Thrones recaps. The aptly named Game of Drones sees Ackerman masterfully manage to make perhaps the most exciting and enthralling show EVER into the most boring yet soothing drivel you have ever heard. This guy is a genius, I swear.

Listen here

5. 'Great Detectives Of Old Time Radio'

Who doesn't love murder mystery, eh? This little peach, hosted by Adam Graham, focuses on detective stories from back in the day. Each week, Graham focuses on a different series. Utilising the lovely legal loop hole that all radio shows pre-February 15, 1972, are fair game in terms of copyright, this podcast will lull you into a deep and rewarding slumber while musing on whodunnit instead of whatever anxiety-inducing thoughts keep you awake.

Listen here

6. 'Miette's Bedtime Story Podcast'

Miette's Bedtime Story Podcast is yet another offering that shows nobody is too old to be lulled off to sleep by a bedtime story, and grown ups deserve them too.

This show's bio says it all really: "Lay yourself down to sleep with the soothing soporific of Miette's purr as she reads you the world's greatest works of short fiction."

And let me tell you, they are not kidding. Miette has one of the most soothing voices I have ever heard.

Listen here

7. 'The New Yorker Fiction'

This podcast comes from the New Yorker's fiction editor Deborah Treisman who, in her lovely silky voice, reads excerpts from famous pieces of fiction and has guests on to discuss said pieces.

It's a bit like having your super cool aunt who you want to be when you grow up reading you stories and then explaining them to you with her super cool mates. Yeah, it's that good.

Listen here

8. 'Sleep Whispers'

Another ASMR-type podcast, and this one does exactly what it says on the tin. Whispers. Ranging from whispering stories to recipes to any old nonsense really, this podcast really hits the mark. You know when you try to get a baby to sleep and you whisper to them? Yeah that. Turns out whispering can help adults sleep too.

Listen here

9. 'Tracks To Relax'

Tracks To Relax is a collection of carefully curated guided sleep meditations designed to help you get chill AF in the wind down to sleepy time. The narrator's relaxing voice is super soothing and the imagery used in the meditations is both peaceful and beautiful.
Listen here

10. 'Boring Books For Bedtime'

A podcast designed to switch off the brain in the most natural way possible, good old fashioned boredom.

Each weekly episode sees the hosts calmly and quietly read something that errs on the side of tedium and makes your eyelids heavy. Writings from the likes of Aristotle, Galileo, Emerson and even passages from old catalogues and instruction manuals. Ideal.

Listen here

11. 'Nothing Much Happens'

Kathryn Nicolai, a yoga and meditation teacher, is the brains behind this podcast. Nothing Much Happens consists of a bunch of bedtime stories in which (you guessed it) nothing much happens. Stories that you won't get too invested in. Perfect before bedtime.

Listen here

This article was originally published on

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These Podcasts Are Genius If You're Struggling To Fall Asleep At Night

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If you have an interest, there's a podcast for that. But, beyond expanding our knowledge of a certain subject, podcasts can also be good to fall asleep to. With the NHS claiming that one in three of us suffer from bad sleep, insomnia is a clearly a...

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SuperBetter uses the psychology of game play in all of life to improve resilience, mental health and social-emotional learning. Played by over 1 million people, SuperBetter unlocks your heroic potential to overcome obstacles and achieve your goals.
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Social-Emotional Learning, Mental Health & Resilience Training

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SuperBetter uses the psychology of game play in all of life to improve resilience, mental health and social-emotional learning. Played by over 1 million people, SuperBetter unlocks your heroic potential to overcome obstacles and achieve your goals. How it Works

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Mindfullness App

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Smiling Mind is a unique tool developed by psychologists and educators to help bring balance to your life. We suggest 10 minutes a day. What are you waiting for?

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The fear of threat, or anxiety, is like a strong gust of wind. It drags you in and makes you want to fight it or run away.

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DANCE MONKEY - Tones and I | EJERCICIOS en CASA

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The National Gallery of Art serves the nation by welcoming all people to explore and experience art, creativity, and our shared humanity. Visit us on the N...

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Top 10 Best Virtual Museum Tours & Online Art Gallery 2024

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Ocean Sounds - one of the most popular sounds for aiding sleep! This calm, uninterrupted ocean recording was specially made at night-time. This track can also be purchased as an 8 hour mp3 download , if your internet connection is unreliable.

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Looking to soothe the savage beast within? (Or perhaps just unleash it with an epic drum solo?) Then we've got news that will be music to your ears: we've got dozens of music games online, which will let you explore making music, improving your rhythm, and/or just showing off your music knowledge in quiz games that test trivia and more.

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Sudoku is a fun puzzle game once you get the hang of it. At the same time, learning to play Sudoku can be a bit intimidating for beginners. So, if you are a complete beginner, here are a few Sudoku tips that you can use to improve your Sudoku skills.

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1. This week, with schools closed because of the coronavirus, this professor prerecorded his class and presented to an audience of a lone Pinocchio doll (for moral support):

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1. This week, with schools closed because of the coronavirus, this professor prerecorded his class and presented to an audience of a lone Pinocchio doll (for moral support): 11. The Poop Challenge became a thing, and this little girl made it adorable: 13. These two weathered their...uh...complicated relationship: 14.

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Self-care is not selfish. You must fill your own cup before you can pour into others.

self-care and mental health

Ideally, we all engage in regular self-care in which we do the things that make us feel taken care of mentally, physically, and emotionally. But this doesn't always happen, and we may need to stop and take the time to remind ourselves we are important, too.

Sometimes our feelings become too much and we need to distract ourselves until we are better able to cope. We can also strategically change how we are feeling when things become too overwhelming.

What is self-care?

Self-care is important to maintaining a healthy relationship with yourself. It means doing things to take care of our minds, bodies, and souls by engaging in activities that promote well-being and reduce stress. Doing so enhances our ability to live fully, vibrantly, and effectively. The practice of self-care also reminds both you and others that your needs are valid and a priority.

Examples of self-care

Clean

Cook or bake

Cross something off your to-do list

Exercise

Get a massage

Go for a walk

Listen to music or a podcast

Make art

Meditation

Mindfulness exercises

Play a game

Practice deep breathing

Read

Take a bath

Take a (timed) nap

Watch TV or a movie

Yoga

distraction as a strategy

Why should I distract myself?

Activities are a great way for us to distract ourselves from our current emotions until we are better able to cope. When our level of distress is too high, we may not be able to effectively handle a situation and need ways to bring our emotional state down. Some suggestions may seem similar to self-care, but distraction activities serve a different purpose. One person's self-care activity is another's distraction technique.

Examples of distraction activities

Call a friend (and don't talk about what's causing you distress)

Create something

Describe your surroundings using your five senses

Do a puzzle

Do something kind for someone else

Focus on a single task

Go out to eat

Go to an event

Hold ice

Listen to music or a podcast

Make a list of things (cars, dog breeds, music artists, etc.)

Take a hot or cold shower

Try something new

Volunteer

Watch something funny

Watch TV or a movie

changing our emotions

Is my response warranted?

Check to see if the situation warrants the response you're having. Examine the facts. While our emotions are always valid, they are not always justified. Look to see if your emotional response matches the circumstances.

Am I being effective?

Examine whether what you're doing is helping or hurting the situation. If it's making things worse, do the opposite of whatever it is you feel like doing. Commit to it. If you want to stay home and isolate, force yourself to go out where there are people. If you're angry and want to yell, try avoiding the person who your anger is directed towards.

Self-Care Recommendations

Podcast with Active Minds' Founder and Executive Director, Alison Malmon

Alison joined sisters Maddie and Kenzie Ziegler on their podcast "Take 20" to discuss tips for self-care, navigating stress, how to have hard conversations with loved ones, and more. Listen to the two-part series here.

Episode One
Episode Two Image from Take 20 Podcast

from California's Each Mind Matters

Free Resources:

Personal Self-care:

For Individuals Living with Mental Illness:

For Individuals Concerned about Unemployment:

For Communities:

For Institutions of Higher Education:

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Self-care is important to maintaining a healthy relationship with yourself. Doing so enhances our ability to live fully, vibrantly, and effectively.

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The Safe Space is home to resources and tools to provide you with some extra support in an emotionally safe environment.