Empower Your Mind: Wellness Planning for Youth & Young Adults
Empower Your Mind: Wellness Planning for Youth & Young Adults is a self-guided course that empowers youth and young adults to proactively nurture their mental well-being by creating a personalized mental health wellness plan. Through a series of short, animated videos, participants will learn practical strategies and gain a deeper understanding of the key components of mental wellness. Each video will break down a specific aspect of the planning process, offering clear explanations and actionable prompts to guide participants in developing their own unique plan. By the end of this course, participants will have a tangible roadmap to support their mental health, build resilience, and foster a greater sense of self-awareness and well-being.
Objectives:
Upon completion of this course, participants will be able to:
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- Define mental health and mental wellness in a positive and empowering way.
- Identify key areas that influence their mental well-being, such as stress management, sleep, nutrition, physical activity, and social connections.
- Recognize their own personal strengths and wellness tools.
- Identify potential triggers and early warning signs of mental health challenges.
- Develop a personalized list of self-care activities that promote positive mental health.
- Identify and cultivate supportive relationships and resources.
- Learn basic mindfulness and relaxation techniques to manage stress.
- Understand when and how to seek professional mental health support.
- Create a tangible and actionable mental health wellness plan that they can implement in their daily lives.
This free course will help you realize your full potential while maintaining a sense of well-being.
Please be sure to complete our survey at the bottom of the page to share your experience with this self-guided course. Your feedback is important to us and helps us provide better services to our peer community.
These materials were adapted from the publication Action Planning for Prevention and Recovery, which was funded by the U.S. Department of Health and Human Services (DHHS), Substance Abuse and Mental Health Services Administration (SAMHSA), Center for Mental Health Services (CMHS), and prepared by Mary Ellen Copeland, M.S., M.A., under contract number 99M005957. Acknowlegement is given to the many mental health peers who worked on this project offering advice and suggestions.
Learning Modules
You can use your own paper to create your wellness plan or you can download our free Empower Your Mind Guide by clicking below.
MODULE 1: Introduction to Empower Your Mind Wellness Planning
Grab a pen and paper as you prepare to start this self-guided series. Each video will guide you through the process of creating your own personal wellness plan.
In this module you will receive an introduction and overview of the Empower Your Mind Wellness Planning course.
MODULE 2: Square Breathing Wellness Tool
As we prepare to begin creating our own wellness toolbox in the next module, check out this video which walks you through a square breathing practice to calm your body and mind and bring yourself into the present moment during times of stress or anxiety. You can add this to your wellness toolbox in the next module.
Remember square breathing:
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat as many times as you like.
MODULE 3: WELLNESS TOOLBOX
Despite its big, boxy name, a wellness tool box is simply a list of activities or strategies which you can use to support yourself when you are feeling emotionally overwhelmed and anxious.
What are some things that lift you up when you are feeling low?
You can refer back to this list anytime you need a pick-me-up!
MODULE 4: DAILY MAINTENANCE PLAN
In this module you will explore what your experience is like and to create a list of words that describe YOU when you are feeling your best. This will serve as a reminder when you are feeling down and give you something to work toward.
Taking time to explore these qualities will also help you to gauge how you are doing as you are moving through your life.
Go ahead, start making a list of words that describe you when you are feeling happy and well.
MODULE 5: DAILY TO-DO LIST
In this module you will begin creating a list of activities that you MUST do everyday to maintain your well-being. This may include tasks such as taking a shower or brushing your teeth, as well as going to the gym or talking to a friend. This should be a relatively short, reasonable list of things that you are actually able to accomplish everyday.
MODULE 6: DREAMS AND GOALS
In this module, you are invited to spend time reflecting on your dreams and goals. What are some things you would like to accomplish? These can be personal achievement goals, such as completing an educational training program, or leisure goals, such as taking a trip. Do not be afraid to be ambitious.
Make a list of goals you’d like to work toward.
MODULE 7: Bullies
In this module, you will learn about various types of bullying and what to do if you are being bullied.
Take a few minutes to assess your personal relationships. Do you have “friends” who aren’t very kind to you? Are you kind to those with whom you have close relationships?
Try writing down a couple of names of trusted adults that you could speak with if you become the target of bullying. Make a commitment to share what is happening to you before taking action against yourself or others.
MODULE 8: Barriers
In this module, you will learn about barriers and how obstacles can derail your goals.
Consider what circumstances may be present in your life right now that are keeping you from accomplishing something that is important to you. What are some ways to work with those circumstances? You might also consider other perspectives on the challenges you may be facing. Sometimes looking at things from another point of view can provide clarity and support you in moving forward. Go ahead and write down whatever comes up for you.
MODULE 9: Early Warning Signs
In this module, you will learn to recognize if your mental health starts to take a downward turn. Early warning signs let you know that something is off and more attention is needed for your well-being.
If you have ever experienced signs that you are not OK, what did that look like for you? Try making a list of changes that you or others may have noticed with your behavior. You can use this list as a reminder if you begin to see these same signs arise again. Hopefully, you can speak with a friend, parent, or other trusted adult about what is happening before it becomes a crisis.
MODULE 10: SMART Goals
In this module, you will learn how to set personal goals using the SMART Goal system.
S-Specific
M-Measurable
A-Achievable
R-Relevant
T-Timely
An example of a SMART goal is “I am going to walk for 20 minutes (3) times this week.” It specifies a specific activity that can be measured by the number of minutes that you are engaged with the activity. It is achievable and relevant in that it is a manageable tasks that can be reasonably completed and it is something important. This goal is timely in that we are giving ourselves a week to work on this goal. We may choose to have the same goal again next week and onward.
Now, you try it. Try setting a SMART goal about what you will do this week to take of yourself.
MODULE 11: Wrap Up
This module summarizes what we learned in the course. Hopefully, you have created your own wellness plan as you have gone through the videos. If not, consider going back to the beginning and giving it a try. Having a wellness plan to refer to when you aren’t feeling very well can be an excellent source of support when you really need it.
Survey
Congratulations on completing the Empower Your Mind: Mental Health Wellness Planning for Youth & Young Adults self-guided Course! We hope you were successful in creating an action plan to support your ongoing mental wellness.
Wings thanks you for taking care of yourself! We wish you the best in your wellness journey. Before you go, please complete our survey to share about your experience with this Course.
