ARTS289_FinalPresentation_KimberlyMezidor

BLUE. VOLUME 2
MENTAL HEALTH ZINE MAY 24, 2021

More coping skills,
recommendations, and
mental health reminders
for this summer.

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DISCLAIMER

I am not a medical professional or a therapist. All content and
media in this zine is created for informational purposes only.
The content in this zine is not intended to be a substitute
for professional medical advice, diagnosis, or treatment.
Always seek the advice of your physician or other qualified
health providers with any questions you may have regarding
a medical condition. Never disregard professional medical
advice or delay in seeking it because of something you have
read in this zine.

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CTABOLE ONF TENTS

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Foods Affect on 14
Your Mood
Music & Mental Health
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Three Ingredient Red Curry 16
Peanut Pasta Recipe
Create Your Own Playlists
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Beat Procrastination in 20
Two Minutes
Go Drink Water!!
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Daily Goal Setter 22

12 Read.

Therapy Resources 24

Book Recommendations

OMFONOOOYDODSUARFFECT

06 Nutrition plays a big factor in mental health. Comfort
foods such as pasta or cookies cause the release of feel
good chemicals in the brain. These feel good chemicals
only causes short term pleasure. The rapid rise in blood
sugar is what causes the release of dopamine in the body,
similar to a drug like effect. However, the rapid fall causes
you to feel discomfort later on.

This is related to your emotions, and why your mood
rapidly falls as well. However, when you eat foods that
keep your blood sugar steady, such as proteins, whole-
grains, green vegetables, etc., help to maintain a steady

mood without fluctuation.

The CheapLazyVegan’s

Three Ingredient Red
Curry Peanut Pasta

Ingredients

• 85g or 3oz of high protein style pasta (I
used Pow! Red Lentil Rotini)

• 2 tbsp all natural peanut butter
• 1 tbsp Thai red curry paste
• 1-2 tbsp water
• salt & pepper to taste

Instructions

1. Cook pasta according to instructions. Save
a small amount of pasta water (about 1/2 cup)
before draining the pasta.

2. While pasta is cooking, add peanut butter
and red curry paste into a small bowl and mix
well.

3. Add 1-2 tbsp of water to thin out the sauce
mixture and mix well.

4. Take out the cooked pasta and using the
same pot, add the sauce mixture along with
the saved pasta water. Then add the pasta
back in and mix well.

5. Add in other optional ingredients, and
serve!

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BEAT

PROCRASTINATION

IN TWO MINUTES

Starting a new habit shouldn’t feel difficult. If it is
difficult then you won’t want to continue. The two-minute
rule states that it takes less than two minutes to start a
new habit. It could be as simple as reading for one minute,
or meditating for one minute. It sounds pretty easy to do
these short exercises. However, when you get in the habit
of showing up, it becomes easier to continue and build
upon that habit over time.
The two minute rule helps to get the habit established. It’s
okay if you can’t run three miles the first time you start,
or you can’t finish a book. Eventually, after just showing
up and doing a bit, you’ll start to do a bit more each time.
Try it, set a timer for two-minutes and see what happens.

TRY IT:

Set a timer for two minutes and do whatever you need to do. You can go beyond two-minutes
as well. After your done, reflect on your experience below. Would you try this again?

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DAILY
GOAL
SETTER
BODY
Exercise for at least ten minutes, whether that be walking,
running, cleaning, or swimming. Anything really that
gets you moving contributes to your wellbeing overall.
Remember to practice deep breathing, this can help with
any fear or tension that comes with working out, or with life
in general. Limit caffeine consumption, because this can
also lead to caffeine induced anxiety.

MIND Expand your knowledge and challenge your mindset by
learning everyday. Whether that be through reading, taking
a class, going somewhere new, there’s always an opportunity
to learn. Learn about yourself, make a list of things you’re
grateful for, or a list of your greatest strengths.

SOUL Enjoy nature, go outside. Try mediation even if it’s just for
five minutes, or for as long as twenty minutes. Paint, play
an instrument, do anything creative. Find ways to help the
people you love, and don’t be afraid to ask for help either.
Talk to your friends, joke around and laugh with them.

USE THE SPACE BELOW TO SET ONE GOAL FOR EACH SECTION.

BODY

MIND

SOUL

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THERAPY
RESOURCES

There are a few ways to find Of course, if you need more
resources for therapy or immediate assistance, there are
counseling. If you’re a CUNY mental health hotlines, such as
student, you’re eligible for National Suicide Prevention
counseling at your campus’s Lifeline: 1-800-273-8255
counseling center. From there, (LGBTQ+ Youth) The Trevor
you’re able to get help on Project: 866-488-7386 (24/7)
finding other free or low cost
mental health resources.

However there are resources National Eating Disorder
for people who aren’t CUNY Association: 1-800-931-2237
students as well. There are Crisis Text Line: Text
online services like NYC SUPPORT to 741-741
Well where you can chat with Veterans Association: 1-800-
someone anonymously for help. 273-8255
You can also use their website
to look for other services. There
are also training clinics with
students still learning and
not yet qualified. They may
offer services at lower rates or
even for free. Also, if you have
Medicaid or Medicare, you’re
able to use the website to find
therapists that are covered
companies.

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MUSIC &
MENTAL HEALTH

Music has a significant You can create a few
influence on your mental playlists for different
health. Studies have shown feelings you want to evoke.
that music has the ability to Think about songs that
increase positive feelings, may have influenced your
encourages motivation, mood and add them to your
and improves your mood personal playlist on the
overall. Some people use next page.
music to help them focus
on a task, or relax after a
task as well. A study by
Dr. David Lewis-Hodgson
from Mindlab International
found that instrumental,
classical, or ambient music
can help reduce anxiety
by up to 65%. That’s also a
reason that Lofi music is so
effective at helping people
study. Your brain picks out
the differences in sounds,
helping it focus so you can
sit still and do your work.

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PLAYLIST ONE

This playlist makes me feel:

SONG ONE:
SONG TWO:
SONG THREE:
SONG FOUR:
SONG FIVE:
SONG SIX:

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PLAYLIST TWO

This playlist makes me feel:

SONG ONE:
SONG TWO:
SONG THREE:
SONG FOUR:
SONG FIVE:
SONG SIX:

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PLAYLIST THREE

This playlist makes me feel:

SONG ONE:
SONG TWO:
SONG THREE:
SONG FOUR:
SONG FIVE:
SONG SIX:

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PLAYLIST FOUR

This playlist makes me feel:

SONG ONE:
SONG TWO:
SONG THREE:
SONG FOUR:
SONG FIVE:
SONG SIX:

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GO
DRINK
WATER!!

Drinking water is not only
good for your physical
health, but your mental
health as well. They go hand
in hand. The human body
is made up of 75 percent
water. When you start
to become dehydrated,
the first way your body
responds is by slowing
down circulation, which
lowers your blood flow.
This in turn slows down
how much oxygen travels
throughout your body,
including your brain. It then
becomes difficult to think
clearly, which can impact
your mood.

One of the first signs of
dehydration is thirst, but by
that point you’re probably
already significantly
dehydrated. Try keeping a
water bottle on you at all
times, and drink 8-10 oz. of
water a day, or two liters. If
you’re physically active or
if it’s hot, you should drink
more. It’s important for
your physical, emotional,

and mental health.

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Read.

Maybe it’s been a while since the last time you’ve read a book. A lot of times, the
books we’re assigned in school aren’t on topics we’re interested in. However,
finding a book that you’re interested in and reading for at least 6 minutes a day
can be beneficial in many ways.
It can improve sleep, reduce stress, and sharpen mental acuity. It also has a
physical effect, lowering your heart rate and blood pressure, and strengthening
neural circuits and pathways.
Find a book you’re interested in and try reading, start with 2 minutes and build
up overtime.

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BOOK

RECOMMENDATIONS

01
Nonviolent Communication: A Language of Compassion,
Reviews by Marshall Rosenberg

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The Book You Wish Your Parents Had Read: (And Your
Children Will Be Glad That You Did) by Philippa Perry

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It Didn’t Start with You: How Inherited Family Trauma
Shapes Who We Are and How to End the Cycle by Mark
Wolynn

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101 Questions You Need to Ask in Your Twenties: (and Let’s
Be Honest, Your Thirties Too), Reviews by Paul Angone

05
You Are a Badass at Making Money: Master the Mindset of
Wealth by Jen Sincero

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The Subtle Art of Not Giving a F*ck by Mark Manson

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The Power of Letting Go: How to drop everything that’s
holding you back by John Purkiss

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I’m Telling the Truth, but I’m Lying: Essays by Bassey Ikpi

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The Unapologetic Guide to Black Mental Health: Navigate
an Unequal System, Learn Tools for Emotional Wellness, and

Get the Help You Deserve by Rheeda Walker

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F*ck No!: How to Stop Saying Yes When You Can’t, You
Shouldn’t, or You Just Don’t Want To (A No F*cks Given

Guide, 5) by Sarah Knight

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