It’s Friday! We made it through another week of showing up, making mistakes, and doing our best despite our challenges. Our World Mental Health Week collaboration with JaMHAN has reached its fifth day, and we have something to get you through the weekend, or even the weeks to come.

We hope you’ve enjoyed our advice so far and will use it to improve your daily routines or self-care practices. Today’s focus is mirror work.

Evolutionary psychologists have opened a line of inquiry into other age-old questions about beauty, observing that both men and women alike appear more concerned than ever with attractiveness and perceived physical imperfections… there are some universal standards of beauty across the world– symmetry in the face and the body are preferred traits, for example, as are clear skin and youthfulness.

For this reason, we often rely on the world’s reflection of us to determine our worth, comparing ourselves to others and encouraging self-doubt when that should not be the case. The exercise we’re doing today forces us to get past these judgments and improve our relationship with ourselves.

What better way to do this than to start by appreciating our bodies? It is our first home, and we carry it with us every day.

Take a look in mirror

We want you to set aside some time, a minute or more, to just look at yourself in the mirror and really observe your face. Don’t criticise. Whenever you have a self-deprecating thought, say STOP aloud, and smile at yourself instead. If you’ve never done this before, it will feel uncomfortable at first, but keep going. You are worth the time you give to others.

Then, when you are ready, say either (or both) of these affirmations:

I am (your name) and I am doing my best. Or you can say:

I love and appreciate you (your name).

By saying your name out loud, you train your brain to pay attention, understand that you meant what you said, and start the mental shift. You may also feel happier (over time) as a result.

Try doing it as often as you need to throughout the day and don’t be too hard on yourself; remember, developing new habits takes time. It’ll probably feel awkward for a while, but that’s okay. When things are tough, like when you’re doubting your abilities, you’ve had a tough day at work, or you don’t feel like interacting with others, this activity can help.

Feel free to personalise and spice it up as needed!

Tameka A Coley, Director of Communications & Public Awareness, Jamaica Mental Health Advocacy Network