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itsfi

Hey there, BIC! 👋 May is often recognized as Mental Health Awareness Month, a time to increase awareness and understanding, reduce the stigma and support mental wellbeing.

This month's wellness bingo board includes some self-care avenues to looking after our mental wellbeing. If this is something you think may be of interest to you, we'd love to have you stick around a bit and give our little game of wellness bingo a go, playing along at home or on the boards here, as you feel comfortable. Whether you're starting your personal wellness journey, looking to refresh your self-care routine, working towards maintaining or further refining your wellness practice, welcome!

What is '"wellness bingo" about?

Simply put, it's about focusing on our personal wellness (in its various aspects), in a fun way, à la a game of bingo.

Self-care can be a very personal thing - what works for one person may not work for someone else. Practicing wellness is a process - it takes time and effort. We have our good days and bad days - moments when we are thriving; and others where we need to pause, take a deep breath (or multiple ones, for that matter) and reset. But even as our self-care journey is a personal matter, support, encouragement and just knowing there are others there working through it with you, doesn't hurt.

FAQ / FYI:

How to Play / How to Post
Description of activities: Row 1 | Row 2 | Row 3 | Row 4 | Row 5

itsfi

change it up has been two-fold, both involving my my morning routine. Spring allergies have left me more easily dehydrated more often, even more so this spring than in years past. My change up has been to switch my AM routine to focus on getting my hydration levels up before I get to my first cup of coffee/tea and to try to incorporate a quick, under 10-minute facial lymphatic facial massage "wake up" routine that I try to do 2-3 times a week through Labor Day. Ideally, I'd do it every morning but, baby steps, folks; baby. steps.

seasonal fruits and veggies and healthy meal - getting back into more salads so that's my check for healthy meal and veggies. For seasonal fruits, it's berries. Just a smidge early for strawberry season but I had strawberries and ice cream so somewhat seasonal, not so healthy. 😅 But delicious all around!

brain teasers - riddles and Connections

prioritize sleep - yes and it's been paying off. I've been trying to get to bed at least an half hour to an hour earlier than before. While trying is the operative word there, it has been happening more times than not during the week so I'm happy with that.

miss8

#SeasonalFruitsAndVeggies

#BakedPear

Are #BakedPears In Season 😂 @itsfi

itsfi

The baked pears dish looks delicious!

dinadore

I love this thread—I hope I can complete everything this month.

itsfi

It's great to get in what activities we can, isn't it @dinadore? Excited to hear about your progress this month!

itsfi

itsfi

A brief description of the self-care activities in the squares for this month's Be Well bingo card follows. Please note:

⭐ Some squares on the wellness card include more general activities or types of activities. The information included below serves as a guideline or example of how you might go about the activity described. There are other approaches to take. Looking forward to hearing what everyone does for the squares they mark off.

⭐ For some activities, reference may be made to another resource or third party, each and every one of which are, to my knowledge (without inquiry) independent of, and not affiliated with, nor endorsed by, me, Sephora, its parent company or affiliates, unless otherwise explicitly noted.

⭐ Safety first. If conditions are such that it is not safe to perform the activity in question, be it due to weather, the location, your physical, mental or emotional state, do not engage in the activity. Make any appropriate modification or skip the activity altogether. If there are limitations or conditions that may prevent you from safely undertaking the activity, consult with your health care professional first to determine whether it is appropriate to engage in the activity.

⭐ If an activity includes a time duration that you are not comfortable with or capable of doing, adjust accordingly. Start with what works for you, whether that's starting out at 5 minutes or 10, or otherwise.

⭐ Where a reference is made to a website and includes "(dot)" please replace the "(dot)" with a "." / period.

Description of activities: Row 1 | Row 2 | Row 3 | Row 4 | Row 5

itsfi

Description of activities:

ROW 1:

arts - crafts - hobbies:

Whether you choose to create something yourself or experience and appreciate what has been created by others, crafts, hobbies and the arts can offer many, meaningful opportunities for self-care, from providing an outlet for stress to promote relaxation or help with regulating our emotions or mental wellbeing.

Examples of self-care through arts, crafts, hobbies and other creative activities include, without limitation:

Painting, drawing, sculpture, ceramics
Writing stories or poetry, journaling, writing a letter to yourself or someone else
Playing a musical instrument, singing, dancing
Sewing, knitting, crocheting, macrame, pottery, making jewelry
Photography, video design, editing, making films, making a collage
Arts, crafts, architecture, creating a scrapbook, decorating the house, etc.
Taking in a play or musical, visiting a museum, walking through a botanical garden or conservatory

hydrate:

Spring is as much a time for renewal as it is a time of transitions, when the weather (presumably) shifts from brisk and chilly to warm and breezy and days grow longer with light staying out longer in the day. Whether temps are still frosty or beginning to warm up, keeping ourselves hydrated from the inside out remains essential. For some of us, that means eight (8) or more 8-oz cups of water a day; for others, half our body weight; and for some, even more than that. However you calculate your ideal water number, aim for that each day. If plain water isn't your thing, go for sparkling, or flavored - homemade or store bought; warm or cold; with ice, or without. If it's too much all at once, start small - swap out that second soda or coffee for green tea, iced or hot. Or, for flavored water. The key is to stay hydrated throughout your day.

mental health awareness:

Among other important events and observances, May is mental health awareness month. There are a host of ways to observe, experience and take part in being more mindfully aware of mental health for ourselves and others. Some of us are more familiar with what 'mental health awareness' entails and others of us may just be learning about the concept of mental health awareness for the first time. If you count yourself among the former group and have an approach or practice that you find useful for keeping aware of and maintaining your mental well being, please continue with that practice and if you're up for it, please share. If the idea of mental health awareness is still new to you or if you're interested in learning more about it, consider undertaking one or more of the following activities:

Learn more about mental health. Not sure where to begin? There are several resources available online including one titled "How to celebrate mental health awareness month" on the goodgoodgoo(dot)co site or "About Mental Health" on the cdc(dot)gov site.
Complete the Mindful Moments Checklist from the National Council for Mental Wellbeing (see spoiler below for screenshots, redacted in part to comply with the T&Cs for posting in the Community)
Check out "10 mindfulness questions to help you check in with yourself" on the Calm blog (type in "calm.com" and the title of the blog into your web browser and hit "enter" - the article should show up as one of the first, if not the first entry)

Spoiler

May BWell - Mental Health Awareness Checklist 1.png

redactied in part

change it up:

Sometimes changing up our routines, whether with a new activity, setting up more challenging goals for ourselves, changing our environment, or learning or doing something new to us, can be a form of self-care. Take a minute to think about a way you can change up your routine or to come up with an activity that is new to you or to learn about something new to you, and then engage in that new routine / activity or new thing. Examples include:

Try a new-to-you form of self-care, whether it's something you've heard about here or something that's been on your "to do" list for a while
Try a new-to-you vegetable or fruit, or dish, or cuisine
Not working through your lunch break - just take your lunch break - eat, by yourself or with a coworker, but not working while you're eating
Shop your stash (and not buy any new beauty products) for a week
Or, if you're someone who doesn't treat yourself as often as others do, treat yourself! Ig can be to your favorite coffee drink, sweet treat, a quiet lunch, a mani/pedi, a lip tint in a fun warm weather shade, etc. Make it special for you. If you found a fabulous beauty haul you want to share, swing on by Majorly May Hauls 2026
Try unplugging / digital detox for 10 minutes if you've never tried doing it before
If you've never tried journaling with a prompt, give it a go. Don't have a prompt journal, that's fine - check out the online article from silkandsonder(dot)com titled "60 Fun Writing Prompts for When Your Journaling Practice Needs a Shake-Up"
Listen to a new-to-you genre of music or artist. If there's a tune that you've been enjoying, let us know at 🎶✨Song of the Day and Music Thread!✨🎶
May is National Mental Health Awareness Month - learn something about mental health you didn't know already know. See description above for "mental health awareness" for some resources that may be of interest
May is also recognized as Asian American Pacific Islander Heritage Month - learn about its significance in general or more about a particular AAPI culture. Not sure where to start? PBS has a page titled "What to Watch | Asian American, Native Hawaiian, and Pacific Islander Heritage Month" on its site - pbs(dot)org - that includes several articles and videos regarding several Asian American communities that is worth a watch / read.

quality time with loved one(s):

Carve out dedicated, uninterrupted, quality time to be with the ones you love and who love you, and let them know what and how much they mean to you, in a way that is authentic to who you are and that is meaningful to them.

itsfi

Description of activities (continued)

ROW 2:

mask time:

5, 10, 20, 30 minutes, you choose! Hair mask, sheet mask, wash-off mask, overnight mask, hand mask, foot mask, your choice as well. Make some time in your schedule, whether dedicated just for a pamper-sesh or combined with another task, for a little masking.

exercise (30 minutes):

Let's get our bodies moving. Indoors or outside. On your own or with others. Let's get some exercise. At least 30 minutes if you can - all at once, or broken up in smaller cycles throughout the day. If you're not feeling up to doing 30 minutes or it's not in your best interest to try for 30, go for 5 or 10. Exercise can come in many forms, including:

Walking, running, biking, hiking
Raking leaves, chopping wood
Wall workouts, yoga, pilates, resistance bands, weights, doing balance exercises
Tai chi, martial arts
Swimming, racquetball, pickleball, soccer, volleyball
Dancing, HIIT, circuit training, bootcamp, crossfit, aqua fitness, rock climbing

brain teaser:

Just as our muscles need exercise, so too do our brains, but instead of running, yoga, bicep curls or leg extensions, think of the exercise for our brains consisting of:

puzzles and riddles, such as playing Connections, Sudoku, or Wordle, or working on solving Rubik's Cube, crosswords, etc. (Thank you to @CorgiMommy and @ather for first intro'ing me to Connections and Wordle)
card games, like Soltaire, Uno, etc.
board games, including checkers, chess, Battleship, Clue, etc.
video games
learning (continuing to learn) a new language
taking part in a scavenger hunt, dinner mystery murder game, or escape room

seasonal fruits & veggies:

Let's get in our fruits and veggies. This season offers a plethora of delicious fruits and vegetables. Roast 'em. Saute 'em. Add fruits or veggies to your oatmeal, salad, soup, pasta sauce, water, and/or smoothies. Or, just eat them as they are. If you have a farmers' market near you, grab a bag & head on over to see what's available. If seasonal fruits and veggies or a farmers' market are not easily accessible to you, reach for what is available to you, whether a favorite of yours or something new-to-you.

let loose or let go (or both):

"Letting loose" as a form of self care is about an intentional act of releasing stress or anxiety. It's not about avoiding problems or responsibility or suppressing emotions but about finding ways to engage in active, joyful activities that help to recharge our mood, energy and overall well being. Ways to "let loose" include:

"Letting go" as self care is not about avoiding issues in our lives but about choosing to prioritize our well-being by releasing, letting go of or finding ways to better manage and navigate the things (stories, pains, people, unreasonable expectations, emotional baggage, unhealthy attachments) that weigh us down or keep us from living our best lives.

itsfi

Description of activities (continued)

ROW 3:

a toast to you:

Take a moment to:

celebrate your achievements, big or small
appreciate the effort you put today into ... your job ... your presentation ... your gracious and measured response to a rude or less than amiable coworker/boss/clerk, etc. ... your OOTD ... getting out of bed ... eating healthy ... going to the gym ... making sure you ate ... wore SPF ... keeping to your low buy ...
pat yourself on the back for ... getting to class on time ... paying it forward ... meeting your deadlines ... finishing your projects ... making someone smile ... being kind ... not giving up ... taking the high road ...
forgive yourself for the ways you fell short today and for your resolve to try to do better tomorrow
acknowledge and appreciate the ways you really are doing your best

quiet time:

Life can get busy and chaotic and it's nice to have a moment to pause, to rest, to recharge, to exhale, even for just 10 minutes. Whether "quiet time" for you involves being still, sitting in silence, chanting, meditating, journaling, reading, listening to music, etc., give yourself some time to hit "pause", to take a deep breath, maybe two.

free space:

This square is all yours for the taking. You can choose to undertake a self-care activity for this square if you wish to do so. Or, you can choose to do nothing at all. That, too, can be a form of self-care in and of itself.

stress management:

Stress is real. It happens and I've found it to be very helpful to have techniques to manage it when it arises, both for long-term stress management and for those times when you need an in-the-moment quick fix. There's no one-size-fits-all or one thing that will work for everyone in all circumstances so in my mind, having a playbook of different approaches to draw upon is a good strategy. Some techniques / resources worth considering include:

From Calm(dot)com "How to relieve stress quickly (in 10 minutes or less)" :

1. Listen to calming music.
2. Practice deep breathing.
3. Visualize a peaceful scene.
4. Savor a piece of dark chocolate.
5. Aromatherapy.
6. Take a warm bath.
7. Engage in some quick physical movement - brief walk, yoga stretches, quick set of jumping jacks.
8. Sip on herbal tea like chamomile or peppermint tea.
9. Spend time playing with a pet.
10. Write in a journal.

Well Fit Insider - wellfitinsider(dot)com - published an article titled "12 Best Deep Breathing Exercises That Melt Stress in Minutes" that may be worth a look.

soak up the sun:

If the sun is out where you live, get outdoors and get yourself some vitamin D! Just remember your sunscreen and water and if needed, your allergy medicine! Lots of fun in the sun activities to do this spring, including:

going for walk, run, bike ride, a hike, swimming, kayaking, paddleboarding, fishing
having a picnic, dining al fresco, sitting outside a cafe
gardening
flying a kite, playing tennis, pickleball, boule, baseball, soccer, golf, frisbee
spending a day at the beach, at the park

itsfi

Description of activities (continued)

ROW 4:

inspired quote:

Share a quote or affirmation that inspires you or brightens your day. It does not have to be self-care related.

aromatherapy:

Light a candle, use a room spray or diffuser, spritz yourself with some perfume or apply a scented lotion or oil to your hands, feet and body. Use scent as a way to calm, soothe, refresh, uplift. Fragrance can improve mood, manage stress levels, enhance relaxation, and/or promote mindfulness.

prioritize sleep:

Quality sleep, a well-rested brain and body, can play a crucial role in our wellness. While every person has their own sweet spot for ideal amounts of sleep, 7 to 9 hours per night is the generally recommended amount of sleep for adults for optimal cognitive function, memory and overall health, with consistency and quality sleep being key components to maintaining good health. It can be hard to make time for it with all the things we have on our plates, but every effort counts. If this is a self-care area that is new to you, consider focusing on one of these activities this week, next week, this month, etc., and continue to work your way through the list below as you feel ready.

Figure out your sleep needs - how many hours of sleep do you need each night? This is not how many hours you need to get by but what is the optimal amount of hours of sleep per night for you at this time in your life? Determine your needs and make it a priority to achieve this amount.

Establish a consistent sleep schedule and work on keeping to it as often as possible. Go to bed and wake up at the same time every day, including weekends. This helps to regulate your body's internal clock. Completely understand that this isn't always practical (or desirable - sometimes, sleeping in is a good thing!), but it might be worth a shot. Try it out for a few nights during the week for a couple of weeks and see if you notice a difference in your sleep quality.

Create a wind-down bedtime routine. This signals the body to wind down. Ideally, the routine is something calming - reading a book, meditating, doesn't involve electronics or if so, minimally and its function is to aid with winding down - i.e., Headspace, audiobook, guided meditation app, etc.

Create a sleep conducive environment in your bedroom. To promote better sleep, make your bedroom a cool, dark, quiet space.

Draw boundaries; learn to say 'no'. Be mindful of your commitments and how they may interfere with your sleep needs. Part of this is reframing the role of sleep in your life - prioritizing sleep is not about sacrificing other things in your life. It's about recognizing how getting quality sleep regularly contributes to your well-being and choosing for it. Or, at the very least, choosing for it more often than not.

healthy meal:

Whether you're cooking at home, going out, getting take-out or having it delivered, or reheating leftovers, etc., sit down, slow down, and practice self-care by nourishing your body with a healthy meal. There are many different ways to eat a healthy meal and I recognize that this can be easier said than done for many, for a host of reasons. Some ways to go about having a healthy meal, whether you're new to it or it comes naturally to you include:

Getting your daily intake of nutrients as recommended by your doctor or health care provider
Having some form of vegetables (preferably not deep fried) with your meal
Taking the time to sit down to a meal - not rushing
Looking up some quick and easy recipes online to try. For instance, the blog, The Girl on Bloor - thegirlonbloor(dot)com - has a post titled "52 Easy & Healthy Dinner Recipes for Busy Weeknights" that has some recipes that look quick and easy to make, healthy and tasty.

practice gratitude:

Gratitude is the heart's recognition of the goodness in our lives (big or small) on the days when we feel on top of the world as well as the ones when it feels like a struggle to just hit the snooze button. To practice gratitude is to be thankful for something or someone, to recognize the value of that thing, event or person in your life, and to acknowledge it - aloud, on paper, to them, or in your heart, or any combination of those ways.

There's no one way to practice gratitude, but sometimes it helps to have some examples of a few ways to go about it. For some practical tips and ideas on how to practice gratitude, feel free to check out one of the following online articles, and, if you know of an approach to practicing gratitude that has been meaningful for you, please do share.

"What is gratitude? 12 tips for how to start a gratitude practice" at Better Up - betterup(dot)com
"20 Gratitude Exercises & Activities to Boost Wellbeing" at Positive Psychology - positivepsychology(dot)com

itsfi

Description of activities (continued)

ROW 5:

read - audiobook - podcast - tv/movie:

Read a book, a blog; listen to an audiobook or podcast; watch a TV show or movie. For leisure. To learn something new or further develop an existing skill set. As part of a DIY project or self improvement. To give you a break from the daily grind. To make you laugh, cry, feel the feels. To bring you joy.

spring bucket list:

One of the wellness activities for March, 2026 involved putting together a Spring Bucket List - identifying 3-5+ things you wanted to do this spring (see spoiler below for the full write up of the activity). To earn that square in March, you needed to (1) put the list together and (2) do one of the activities you listed. To check off this square this month, you'll need to do another one of the activities on your spring bucket list.

If this will be your first time creating a spring bucket list, this square is yours once you put your list together and do one of the activities you listed.

Spoiler

unplug & unwind:

(aka digital detox) Unplug from your electronics for a minimum of 30 minutes. Let your unwinding time really be about unwinding. You can combine it with another self-care activity and check off multiple squares at once - e.g., like stretching (that's this square and the fourth square in Row 1).

In previous wellness bingo challenges, the digital detox time has been before bed, but for this month, it can be anytime. Remember:

If you are aiming to do a digital detox before bed and if reading on your Kindle, listening to music or a podcast on your phone or using an app like Headspace is part of your unwinding routine, please keep doing those activities - think of this square as more unplugging from phone activities related to social media, work, etc.
If you're driving somewhere and need your GPS, please use your GPS. Perhaps find another time to do your digital detox.
If 30 minutes seems too long, start off small, with a 10 or 15-minute detox and work your way up from there.
If you want to or can unplug from your electronics for a longer period of time, go for it!!

pay it forward:

To "pay it forward" involves doing a good deed for someone else, with no expectation to receive anything in return. There are several ways to pay it forward, including:

Being courteous: Let someone go in front of you in line - at line, on the road; return someone else's shopping cart
Being grateful: Be grateful for the kindness of others; for some of us, it may also mean accepting help from others
Being generous: Offer to help with errands or chores; share your knowledge or skill set
Being kind: Offer (a sincere and meaningful) compliment, actively listen to someone when they're speaking
Being positive: Offer kind or encouraging words to someone
Donating: Donate blood, your time, money, goods to a charity; canned food to your local food bank
Volunteering: Volunteer at local animal shelter, soup kitchen, your place of worship, a retirement home,

I love to hear about ways people pay it forward; however, I completely understand that tooting our own horn may not be the most comfortable thing to do, so if you prefer not to go into detail with what you did to "pay it forward", it's fine to just say "done" or to simply mark the card to show that it was done.

body care:

Taking care of our physical body affects our overall well being and can take on many forms, including the activities listed below. Some of these activities are repeats of ones in other squares on this month's board - consider this another opportunity to engage in that activity, if you choose to do so.

Nutrition: eating well - keeping a balanced diet of fruits, veggies, lean proteins, whole grains; limiting processed foods, added sugars, excess sodium, excess alcohol, etc.
Exercise; moving our bodies - walking, cycling, dancing, swimming; strength training, yoga, Pilates, etc. Getting up throughout the day and walking if your job is more sedentary or involves sitting in front of a screen all day. Taking breaks and stretching if you stand all day.
Sleep. Working on getting quality sleep on a nightly basis.
Keeping hydrated throughout the day, including making sure your electrolyte levels are in good order.
Preventative Health. Scheduling appointments for physicals, dental cleanings, blood pressure and cholesterol screenings,
Maintaining good hygiene: Regularly showering, washing hands, brushing teeth, using mouthwash, flossing, etc
Protecting your skin barrier when cleansing, exfoliating and moisturizing yourself from head to toe.
Getting in the therapies your body needs - physical therapy, massages, acupuncture, going to the chiropractor, etc.
Treating yourself from time to time with a relaxing spa day or mani/pedi, massage, time in the sauna or steam room