For example, if you’re sitting outside, notice the temperature of the air, if there are any birds chirping, and how the sun feels on your cheeks. If you’re taking a shower, pay attention to how your shampoo smells and the way it feels in your hair. Emotions are constantly changing and flowing, so it’s okay not to know why or how you feel a certain way. Just let them come and go as they are.
Think of your daily walk as a self-care break. When you go on your walk, there’s nothing but you and the world around you. Focus on how the air feels, what you can smell, how your feet hit the pavement or floor, and what you can see. Ask a friend to go on a walk with you for an extra social boost. [4] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Find a comfortable place to sit or lie down and close your eyes. Take a normal breath. On your next breath, breathe slowly in through your nose, letting your chest and lower belly rise. Breathe out through your mouth, feeling your chest and belly slowly fall. Do this once or twice a day to help clear your mind and ease tension in the body.
Try to write in your journal every day, even if you don’t think you have anything “interesting” to write about (just being you is interesting enough). Keep a digital journal in a notes app, so you always have a journal with you. Write whatever feels right, and don’t worry about spelling or grammatical errors—let your words flow free.
Yoga Running[9] X Expert Source Michelle Shahbazyan, MS, MAMatchmaker, The LA Life Coach Expert Interview. 18 March 2020. Swimming Walking Dancing Rowing
Try closing your eyes and listening to instrumental or soothing music, allowing yourself to visualize the notes or sounds. [11] X Research source
Decoupaging Cake decorating Knitting Crocheting Embroidery Scrapbooking Painting Sketching
Keep in mind that you don’t need to receive feedback on your struggles. Ask your loved one to be a listener if that’s all you need. Socializing and connecting with others improves mental health and can protect you from stress, as a good talk or laugh can make you happier. [15] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
Having a routine with your pet can also help you feel more grounded and focused, so don’t skip out on feeding or caring for the family pet, as it may just help you feel better.
Consider sectioning your to-do list into 2 sections: chores and hobbies. Write out what chores you need to get done, and then include what you’d like to do for fun. Don’t beat yourself up if you don’t get everything on your to-do list done—there’s always tomorrow!
Try writing down your worries too. If you’re feeling anxious, put that worry or thought on paper to “save for later. ” Giving yourself time to think about your worries later can lessen their power. [19] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Make cleaning or organizing your space a mindful activity by focusing primarily on the task at hand. Think of each item you organize as putting away a stressful thought or worry.
Schedule at least 20 minutes every day to meditate, no matter how busy you may be. [23] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Meditating mindfully takes practice, and it’s okay if it’s not easy at first—it’s not supposed to be. The more you practice, the easier it’ll become and the clearer your mind will be.
Check with your insurance company to see if your plan covers any local therapists. Try signing up for online therapy with BetterHelp or Talkspace to quickly find and talk with a therapist.
