Sharing What Works: My Mental Wellness Favorites
Hi! I’m Nia Smart, Founder and President of the SPHC Foundation.
Sometimes life feels hard and overwhelming—I get it; I’m human just like you! But things will get better; time moves forward, and we can recover. Over the years, I’ve picked up a few tips that have helped me, shared by community connections, friends, and some amazing therapists.
I’m not a licensed mental health therapist. However, I can share things that licensed professionals have shared with me, which might help you too.
I believe in the power of community and in supporting YOU by helping increase your health literacy and self-understanding. That’s why I want to share some of the tools I keep in my mental wellness toolbox. Maybe you’ll learn something new, try a fresh approach, and discover a life-changing tool for your own journey. Or maybe you’ll think these ideas are terrible—haha, and that’s okay too!
You’ve already taken a big step by clicking on this resource, so why not explore what might help you find a little peace throughout your day? If you like what you see, come join us at our next workshop; it’s FREE! Register here—I hope to see you soon!
Alright, Let’s Get to the Good Stuff!
1.) Free Writing & Journaling: I really enjoy journaling; would you like to try it too? Express your thoughts and feelings freely on paper. Journaling can help you process emotions, reduce stress, and gain clarity. Find a journal you love, or even dust off an old school notebook—and let your pen flow! Write about whatever’s on your mind; it’s a judgment-free zone! After you try it, I’d love to hear how it made you feel. P.S. You can also write songs and poems while you’re journaling! You do what you want, because YOU can, it's YOUR journal, and you’re creating YOUR own wellness space.
2.) Going for a Walk: Going for a walk in silence, listening to the world around me, zoning out, and checking in with myself—that’s my jam. Would you like to try it too? Step outside for some fresh air, or hop on the treadmill if you prefer. Try walking with your favorite music, or simply enjoy the sounds around you and your own thoughts. NO phone, NO distractions. Notice how you feel afterwards, and share your experience!
3.) Using a Diffuser With Essential Oils: Essential oils are a must-have in my home. If I just want a fresh scent, I turn on my diffuser. Or, if I want to set a calming mood before bed or while I’m working, I use it then too. Well... would you like to try it too?! Set the mood with soothing scents. I love using lavender, eucalyptus, and lemongrass in my diffuser. These essential oils are known for their calming and uplifting effects. Give it a try or explore some of the many other essential oils to see how it transforms your space and mood.
4.) Reconnecting With Spirituality: I find peace in reading scriptures and praying, but everyone’s spiritual journey is unique. I also find peace and relaxation with meditation. Whether it’s meditation, prayer, reading sacred texts, or quiet reflection, take some time to nurture your spiritual side in a way that feels right for you. Whatever your religious or spiritual practice may be, this time can bring you a sense of peace, purpose, and resilience. I share a few of my favorites in number 5!
5.) My Favorite YouTube Channels:- Explore some of my go-to YouTube channels for relaxation, meditation, inspiration, and mental wellness. Try out a video or two and see how you feel! You know you can’t say you don’t like it if you don’t try it once! There’s so much out there; have fun trying something new just for you! Because that’s your business!
1.) Meditations:
YouTube Channel: Daily Calm
b. 10 Minute Self-Soothing Meditation
c. 10 Minute Mindfulness Meditation
2.) Yoga and Calming Stretches
YouTube Channel: Yoga With Adriene
3.) Yoga Nidra & Meditations
YouTube Channel: Ally Boothroyd
a. 15 Minute Yoga Nidra with Singing Bowls for Stress Relief & Deep Rest
b. 10 Minute Yoga Nidra | Reset Your Nervous System
YouTube Channel: Chibs Okereke Meditations
4.) Sound Baths
YouTube Channel: Healing Vibrations
5.) For Religious Scripture-Based Meditations
Phone App: Abide App & YouVersion Bible App
Additional resources
988 Frequently Asked Questions: samhsa.gov/find-help/988/faqs
988 Fact Sheet: 988-factsheet.pdf
Mental Health First Aid Resources: Mental Health Resources « Mental Health First Aid
If you’re struggling or things aren’t improving, please don’t hesitate to reach out to your doctor or a mental health professional for additional support. If you are experiencing a crisis or need immediate help, call or text the Suicide & Crisis Lifeline at 988, or dial 911 for emergencies. Remember, you’re not alone, and help is available. YOU CAN RECOVER! =)
