30-Day Mental Wellness Practice

Behavioral Health Services presents the first ever 30-Day Mental Wellness Practice. The 30-Day Mental Wellness Practice is a fun, free, and accessible way for you to engage in daily self-care activities that support your mental wellness.

When you prioritize your mental wellness, you give yourself tools and skills that can help you cope with daily stressors and maintain your well-being over the long-term. So, when you find yourself feeling down, anxious, or stressed in the future, you can rely on self-care practices to manage your mental wellness.

Everyone can benefit from self-care! Self-care practices include:

  • physical practices for your body
  • cognitive practices for your mind
  • emotional and social practices for your mood and relationships.

Practicing self-care behaviors can help you function and feel well, and is essential to preventing distress, burnout, and impairment.

The 30-Day Mental Wellness Practice is designed to provide you with choices so you can match self-care practices to fit your unique needs and lifestyle. You can start whenever you want – whether it’s the beginning, middle, or end of the month! You can also participate with a partner or group.

Explore our downloadable and shareable content such as practice materials, optional activity worksheets, phone wallpapers, and more below!

Core Practice Materials

You need these materials to complete the 30-Day Mental Wellness Practice. Download and/or print these materials for easy access and refer to them throughout your experience.

Learn the steps of the 30-Day Mental Wellness Practice and how the materials should be used.

Read before reviewing the other materials to make sure you understand how to complete the 30-Day Mental Wellness Practice.

This table contains 40 self-care practices:

  • 12 practices for your body
  • 12 practices for your mind
  • 12 practices for your mood and relationships
  • 4 bonus group-based practices

On each practice day, select and complete at least one self-care practice. For each practice week, complete at least 1 self-care practice from each of the 3 main categories.

Keep track of your progress!

Whenever you complete a self-care practice, write down which you completed on the corresponding day. At the end of each week, check off which categories (body, mind, mood & relationships) you selected that week’s practices from.

Check out an example of a completed calendar:

Optional Materials

You don’t need these materials to complete the 30-Day Mental Wellness Practice, however, they can help you get the most out of your experience.

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  • Optional Materials

    Self-Reflection Worksheet

    Reflect on your challenge experience after completing the 30-Day Mental Wellness Practice. How do you feel and what are you taking away from this experience?

    Not sure how to fill out the self-reflection worksheet? Check out this sample to see what a completed worksheet might look like.

    Weekly Planner

    Do you like to plan and organize your tasks ahead of time? Use this weekly planner to map out which self-care practices you want to complete each week! You can even leave yourself helpful notes.

    Check out this sample planner to get an idea of how you can map out your weekly practices.

Wellness Graphics

Share the 30-Day Mental Wellness Practice and your progress on social media! Together we can shine a spotlight on mental wellness, encouraging our loved ones and communities to prioritize mental health and well-being.

Sample Caption: Take the first step in prioritizing your mental health and make self-care practices a part of our daily routine by joining today at bit.ly/BHS_MWC

Completing the 30-Day Mental Wellness Practice is a great accomplishment. Take a moment to celebrate yourself and share with your friends and family.

Your success could be the encouragement that someone else needs to start prioritizing mental wellness.

Capture candid moments from your self-care journey and share what mental wellness looks like for you.

Instructions: Fill the blank squares with pictures from your 30-Day Mental Wellness Practice experience before posting.

Find your mantra and set the tone for your day with these fun and colorful phone wallpapers!

30-Day Mental Wellness Practice Feedback Form

If you completed the 30-Day Mental Wellness Practice, we would love to hear about your experience and receive your feedback to inform next year’s 30-Day Mental Wellness Practice!

Helpful Links

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Access & Crisis Line
If you or someone you care about is in crisis or would like behavioral health resources or support, including accessing Mobile Crisis Response Teams (MCRT), please call the Access and Crisis Line at (888) 724-7240 (24 hours a day, 7 days a week). Calls are answered by experienced counselors, with assistance available in over 200 languages.

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988 Suicide & Crisis Lifeline
Dial 9-8-8 to be connected to a national network of local crisis centers that provide free and confidential emotional support to people experiencing a suicidal, substance use, or mental health crisis, or any other kind of emotional distress 24 hours a day, 7 days a week.

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It’s Up to Us
The It’s Up to Us campaign empowers San Diegans to talk about mental health and substance use disorders, recognize warning signs of suicide, access resources, and seek help.

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Mental Health Resources
Behavioral Health Services offers a Managing Your Mental Wellness web page which features a variety of resources available to help you navigate mental health challenges and daily stressors.


Live Well San Diego
Live Well San Diego is a vision for a region that is Building Better Health, Living Safely, and Thriving.

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211 San Diego
211 San Diego is a free service that helps people get referrals to local County resources like housing, utilities, food, and employment assistance.

If this is an emergency, please call 9-1-1 or go to the nearest emergency room.

If you need immediate support or are actively seeking services, call the Access and Crisis Line at 1-888-724-7240 to speak with a licensed, behavioral health professional. Calls are answered 24/7, are confidential, and always free. Interpreter services are available in over 200 languages.