CULTIVATING CARE:
Your journey to wellness
Welcome to a pivotal resource crafted with your well-being at the forefront – your personal journal, thoughtfully designed to accompany you on your academic expedition and career preparation.
Scholars!
Greetings,
THE STEVE FUND RESOURCES
Crisis Text Line
Text STEVE to 741741 to connect with
a trained crisis counselor 24/7
Visit our website
stevefund.org
Get in touch
info@stevefund.org
With our warmest regards and support,
The Steve Fund Team
CONTENTS
HOW TO USE
GETTING STARTED
Save a copy to your Google Drive �(File > Make a Copy) to type directly into your personal digital journal. Note: You must be signed into a Google account to make a copy, otherwise the option will be greyed out. ��Once the copy is on your personal Google Drive, you can customize the fonts for your responses, duplicate or delete pages, �add your own content, and even password protect your digital journal. For the best experience, we recommend using the Google Chrome browser.
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Mental health sounds like…
Coping with Change
Dear future me…
Building your stress toolbox
Knowing my values
Setting your boundaries
Affirmation Cards
Gratitude Challenge
Resources
Notes
Printable Coloring Pages
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Cultivating Care:
Your journey to wellness
SOUNDS LIKE…
What messages have you heard about mental health?
These conversations can normalize mental health but can also stigmatize mental health disorders or those experiencing mental health challenges.
Subconsciously or not, the messaging around mental health may have impacted your perception of mental health challenges and those who experience them.
Mental health
We hear messages from family, friends, TV shows, and social media around mental health.
What is the hardest part about discussing your mental health?
Questions to Find and Identify a Therapist:
Adapted from Dr. Raquel Martin
SOUNDS LIKE…
Mental health
WITH CHANGE
Coping
What are some reactions that let you know that you are not responding well to change?
Reminder
At this time in your life, it’s normal to feel that this is one of the busiest phases of your life. You are going through a lot of transition and change, while juggling responsibilities related to being a scholar, a member of your family, a friend, a member of your campus community, a partner, etc.
PHYSICAL:
MENTAL:
EMOTIONAL:
SPIRITUAL:
What are some reactions that let you know that you are responding well to change?
PHYSICAL:
MENTAL:
EMOTIONAL:
SPIRITUAL:
Dear future me…
Draft a letter to your future self who might be experiencing a life transition and/or stressful time. What are some words of encouragement you’d like to give yourself? What are some things you’d like to remind yourself that you’re capable of? What are some tips you can give yourself to help you get through this time?
Once you have written your letter, decide if you want to send it to yourself or not utilizing the website FutureMe. �You can decide to send yourself the letter in one month, �6 months, a year, whenever you’d like!
futureme.org
FutureMe
Building your
STRESS TOOLBOX
What shows/movies bring you comfort?
What shows/movies bring you comfort?
What physical activity do you enjoy that leaves you feeling good after?
We all engage in unhealthy coping mechanisms sometime, but being prepared can help avoid that. When you are feeling stressed or anxious, refer to this toolbox to help get you through.
Building your
STRESS TOOLBOX
Who is someone you can talk to who helps you feel better just by being a support?
What are some ways you can acknowledge your capacity and manage your tasks?
Grounding Exercise
Stress can often lead to anxiety, which is a feeling of fear, dread, and uneasiness. �If you are feeling anxious, use this grounding exercise. Look around and name…
things you can see
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things you can hear
4
things you can touch
3
things you can smell
2
thing you can taste
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Knowing
MY VALUES
Identify your top 5 values at this time of your life:
Reminder
Values are one’s judgement of what is important in life. Values can play a key role in identifying when and how to set boundaries with others, setting goals, and establishing a strong sense of self. As you continue to hone in on your values, think about who and what you interact with and whether or not your interactions align with your values.
Today I’m honoring my values by….
Setting your
BOUNDARIES
Compassionate people ask for what they need. They say no when they need to, and when they say yes, they mean it. They’re compassionate because their boundaries keep them out of resentment.�
Brené Brown
“
7 �TYPES OF BOUNDARIES
MENTAL
EMOTIONAL
MATERIAL
TIME
PHYSICAL
CONVERSATIONAL
INTERNAL
Freedom to have your own thoughts, values, and opinions
“I respect your perspective although �I do not agree”
How much time you spend with someone or doing something
“I can only stay for �30 minutes”
How emotionally available you are to others
“As much as I want to support you right now, I do not have the emotional capacity
Monetary decisions, giving or lending to others
“I already lent you money last week, so not again right now
Self-regulation, energy expended on self vs. others
“I have been social all week, I need the weekend to myself
Topics that you
do and do not feel comfortable discussing
“I would rather not be a part of this conversation”
Privacy, personal space, your body
“I prefer not to hug people I do not know”
Source: PositivePsychology.com
Setting your
BOUNDARIES
What is a boundary that you are establishing with others to protect your mental health?
What is a boundary that you are establishing with yourself to protect your mental health?
Affirmation
CARDS
Asking for help shows �I am strong enough to know how I want to grow
I release things that are out of my control
I am on my way to building my legacy
I trust the timing of my life
“Caring for myself is not self-indulgence, �it is self-preservation, and that is an act of political warfare.”��Audre Lorde
Place these cards in prominent places that you will see them throughout the day for a boost of positivity.
Affirmation
CARDS
I make time to process strong emotions.
I give myself permission to create boundaries.
I’m never too deep to rethink, reroute, and start fresh.
It is possible for me to achieve all my goals because my true potential is limitless.
I am surrounded by those who remind me where I come from, why I am here, and what I stand for.
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Gratitude
CHALLENGE
Take a few minutes to reflect on 2-3 things you’re grateful for �each day for one month.
Everything I need
is already within me
I’m never too deep to rethink, reroute, and start fresh.
Therapy for Black Girls
Melanin & Mental Health
www.melaninandmentalhealth.com
Inclusive Therapists, Counselors, �Mental Health Care Near You
TherapyDen: Find Local Therapists, �Psychologists and Counselors
Therapy for Black Men
National Queer and Trans Therapists �of Color Network
Mental Health Resource Center (JED)
www.jedfoundation.org/mental-health-resource-center
Boris Lawrence Henson Foundation
www.borislhensonfoundation.org
Resources
Text STEVE to 741741 to connect with a trained crisis counselor 24/7
The Steve Fund �Crisis Text Line
We often hear positive and encouraging messages telling us to be strong and persevere against adversity. We are often left trying to both push forward and forget the heaviness of certain situations and how it can affect us. Being strong is also recognizing that sometimes we need help. ��Making the decision to care for our emotional and psychological well-being is like going to the dentist when our teeth hurt or the doctor for bad headaches. It matters.
Notes