10 years ago the ice bucket challenge was everywhere. Now it’s back and this time it’s all about mental health. Because mental health is everything, everyone, and everywhere.

How do I take part?

• Fill a bucket with (you guessed it) ice cold water.

• Get a friend ready to take a video

• Say to the camera why you’re doing this for mental health. You can use our script below or write something yourself. The best way to do it is to make it personal and talk about what mental health means to you.

• Tip the bucket over your head!

• Nominate 3 other people you know to take on the challenge

• Make a donation!

• Post your video to social media (make sure you tag @mindcharity so we see it!), and tag 3 other people to take on the challenge.

• Share the link to this JustGiving page in case anyone else wants to donate too!

What should I say in my video?

Say what mental health means to you, your friends, or your loved ones. If you're struggling with how to phrase this, here's an idea:

Your support could change lives.

Your donation will make sure someone is there to answer the phone at our helplines. It’s going to write vital mental health information. It will power incredible campaigns to get a better deal on mental health care in England and Wales.

Mental health attitudes have started to go backwards in the past few years. By posting your video you’re pushing against that. You’ll be breaking down barriers when it comes to talking about mental health.

Your video could help spark conversations. It could inspire someone to open up about their own mental health for the first time. In a world where mental health really does mean everything to so many people, your support will mean everything to us too.

Looking after yourself

Please be careful when taking on this challenge. We're so grateful you're taking on the fight for mental health, but we want you to stay safe, healthy and happy while you do.

• Don’t take part in the challenge if you’ve got any underlying health problems like hypertension or cerebrovascular disease (including a past stroke).

• Don’t take part if you’ve got any heart conditions or respiratory issues. You can still participate by making it safe for yourself, like using something different to water (we've got some ideas below).

• Only take on the challenge once. Repeatedly exposing your body to ice cold water could be dangerous.

• Make sure that you take on the challenge on a non-slippery surface to avoid slips and falls.

• Be careful not to inhale water when you tip the bucket!

• Don’t feel peer pressured into doing the ice bucket challenge. If you don’t want to take part for any reason, that’s okay. This isn’t something you have to do. However if you did still want to do some fundraising to support Mind, there are lots of ideas on our website; www.mind.org.uk/get-involved/donate-or-fundraise/do-your-own-fundraising/

• Likewise, if you’ve nominated someone who doesn’t want to take part, please respect their decision and don’t pressure them.

If you want to take on the challenge and you’re under 16, please make sure you have your parent/s or guardian's permission and you do it in the presence of a responsible adult.

Looking after the environment

If you're concerned about the impact of this challenge on the planet, here are a few ideas:

• Try making ice out of used but safe water (like bath water).

• Collect the ice in a container once used. After it’s melted you can use it to water houseplants or the garden.

• If you’d like to take part in the challenge but want to avoid using water, you can get creative with what you tip over your head. You could do socks (or unwashed socks for a bigger challenge), grass from the lawnmower, anything!