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healthy.kaiserpermanente.org
article
https://healthy.kaiserpermanente.org/washington/health-wellness/healtharticle…
### Get down to earth and into nature
Spending time in nature is a great self-care activity for mental health. It can ease symptoms of stress and anxiety and help you feel happier and healthier.1,2 Head outside to enjoy the view, breathe the fresh air, and quiet your mind. You can try:
### Limit your screen time [...] Self-care doesn’t have to be complicated; small, intentional actions can make a meaningful difference in how you feel. For more inspiration, check out our wellness resources — including self-care apps to help with stress, sleep, anxiety, and more.5
1Wenfei Yao et al., “Exploring the effect of different typical plant community on human stress reduction: A field experiment,” Scientific Reports, March 7, 2024. [...] Phones and tablets need time to reboot, and so does your brain. Yet, almost half of American adults report being online almost constantly.3 Being connected to technology nonstop has been linked to sleep issues, stress, depression, and anxiety.4 Spending time offline helps you reconnect with yourself and others. So instead of scrolling, posting, and texting, try one of these tech-free self-care activities:
## Self-care tools and apps
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goodrx.com
article
https://www.goodrx.com/health-topic/mental-health/self-care-ideas-activities
69. Write a poem.
70. Organize a drawer or room in your home.
71. Cuddle your pet.
72. Ride a bicycle.
73. Create a playlist of your favorite songs.
74. Face one of your fears.
75. Visit an animal shelter.
76. Spend time in the sun.
77. Color in a coloring book.
78. Make yourself a cup of coffee or tea.
79. Set a boundary or say “no” to something that doesn’t serve you.
80. Take yourself on a date.
81. Make a dish from scratch.
82. Write a letter to a friend or family member. [...] 14. Get a massage.
15. Do a self-massage.
16. Take a nap.
17. Listen to music.
18. Take a yoga class or stretch on your own.
19. Call a loved one on the phone.
20. Go on a day trip.
21. Practice mindfulness.
22. Give yourself a manicure.
23. Take a shower or bath.
24. Change your environment or scenery.
25. Donate time or money to a cause that you care about.
26. Repeat an affirmation, like “you are enough,” out loud.
27. Schedule an affirmation to play each day on your phone. [...] 1. Journal about your feelings.
2. Meditate for 10 minutes.
3. Move your body in some way, such as by running, walking, or lifting weights.
4. Spend time in nature.
5. Take a mental health day.
6. Buy yourself a gift.
7. Read a book.
8. Practice deep breathing.
9. Take a “digital detox,” or a break from social media.
10. Practice gratitude by listing five things you’re grateful for.
11. Take a drive.
12. Enjoy some comfort food.
13. Dance to your favorite song.
14. Get a massage.
H
healthline.com
article
https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
Engaging in activities that support self-care may help reduce stress and anxiety. These can include getting more exercise, mindfulness practices, and eating a well-balanced diet.
Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including:
heart disease
anxiety disorders
depression
Certain factors may affect your vulnerability to stress. These can include: [...] Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness. Engaging in self-care is associated with lower levels of stress and improved quality of life.
Examples of self-care include:
going for a walk outside
taking a bath
lighting candles
reading a good book
exercising
preparing a healthy meal
stretching before bed
getting a massage
practicing a hobby
using a diffuser with calming scents
practicing yoga
## 5. Try journaling [...] Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even in an urban area, you can seek out green spaces such as:
local parks
arboretums
botanical gardens
## 14. Practice deep breathing
Studies have associated diaphragmatic breathing with stress reduction.
Deep breathing exercises include:
diaphragmatic breathing
alternate nostril breathing
box breathing
H
health.ucdavis.edu
research
https://health.ucdavis.edu/blog/cultivating-health/4-self-care-tips-to-help-y…
Giving your anxiety a name can help you to cope with anxiety when it arises. You can choose any name that resonates with you, though it can be helpful to choose a neutral or even a humorous name.
You can also opt to give anxiety a face or form to help deal with this feeling. You can create a visual in your mind and picture it when you feel anxious. If you like to create art, you can even draw, paint or sculpt what anxiety looks like to you. [...] Practicing gratitude can have very beneficial effects on coping with anxiety. In gratitude journaling, you write about what you are grateful for. You can write in any format you choose, from a bulleted list to a full written page. The goal is to practice thinking about what is going right and focusing on what you are grateful for.
### Reflective journaling for anxiety [...] Like a diary, reflective journaling involves writing about your day or an experience, and the thoughts and feelings you have about it. Reflecting and processing in this way can help let go of thoughts and deal with feelings of anxiety.
### Free flow journaling for anxiety
S
screening.mhanational.org
article
https://screening.mhanational.org/content/50-self-care-activities-to-do-when-…
Physical activity is another great way to deal with stress. Movement can help you release pent-up feelings and be a positive way to cope. Some people find calm, peace, and energy through exercise, dancing, and other types of physical activity. And for others, physical activity has been known to help relieve symptoms of mental health conditions like depression and anxiety.
Here is a list of self-care ideas that you can do to move your body and relieve stress: [...] For example, practicing mindfulness is a great way to quiet your mind and focus in the moment. You can ground yourself through deep breathing, coloring, or doing activities that appeal to your senses and keep you in the present moment. Other activities like self-reflection through journaling and affirmations can uplift you by helping you see how far you have come. [...] Self-care is essential to mental health and overall well-being. It helps us to be more self-aware of our personal needs. It also helps us build our confidence, resilience, and self-esteem. Self-care activities can be personal and unique to each person as long as they are something we enjoy and help us feel good. It does not have to take a long time, and it can be social or solitary.
E
elliementalhealth.com
article
https://elliementalhealth.com/18-mental-health-activities-for-coping-with-str…
There are countless fun activities you can enjoy while out in nature. You can unwind and take in the beauty of the outdoors by hiking, fishing, kayaking, boating, rock climbing, bird watching, or going to the beach.
The point is to get outdoors, even if the weather isn’t perfect. Especially if you struggle with seasonal affective disorder, time in the sun can increase serotonin and naturally improve symptoms of anxiety and depression.
## 3. Do Some Gardening [...] Deep breathing has an incredible calming effect. Whether giving birth, experiencing a near-death experience, or struggling with a bad wave of anxiety, taking time to bring awareness to your breath is one of the most effective ways to calm your body and mind. [...] Now, if you don’t know any specialized breathing techniques in a moment of stress, start by simply becoming aware of your breathing. Breathe deeply, inhaling and exhaling fully – focusing on the feeling of your breath entering and exiting your body.
A few other breathing techniques you can try include:
K
kchs.org
news
https://kchs.org/news/week-simple-self-care-activities-better-mental-health
TUESDAY: Call or visit someone you care about. Loneliness can hurt our mental health. Reach out to a friend, family member, or neighbor for a quick chat; even a five-minute phone call can lift your spirits. Connection matters.
WEDNESDAY: Do something creative. You don’t have to be an artist to be creative. Try coloring, journaling, baking, knitting, or even arranging flowers. Creative activities give your brain a break from worry and help you stay present in the moment. [...] MONDAY: Take a 10 minute walk outside. Start your week by getting some fresh air. A short walk can clear your head, reduce stress, and help you feel more energized. If walking isn’t easy for you, just sitting outdoors for a few minutes can still offer many of the same benefits. [...] SATURDAY: Do something just for you. What brings you joy? Reading, gardening, dancing in your living room? Make time for something that makes you happy. You deserve it.
SUNDAY: Rest and reflect. Give yourself permission to rest. Take a nap, sip tea, or listen to calming music. You can also think about the past week—what went well, what you learned, and what you’re looking forward to in the week ahead.
M
mind.org.uk
article
https://www.mind.org.uk/need-urgent-help/what-can-i-do-to-help-myself-cope/re…
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# Relaxing and calming exercises
If you are feeling anxious, scared or panicked there are many things you can do to help yourself cope.
A common – and natural – response to anxiety is to avoid what triggers your fear. So taking any action might make you feel more anxious at first.
It can be difficult, but facing up to how anxiety makes you feel can be the first step in breaking the cycle of fear and insecurity. [...] Here are some simple exercises you can try that might calm you down.
### Take a break
### Focus on your breathing
### Listen to music
### Spend some time in nature
### Try active relaxation
### Think of somewhere else
### Try guided meditation
### Get creative
## How others get creative
"I've started a quilt... I'm not very good at sewing, so it forces my brain to focus on the task at hand, releasing my emotions into the fabric." [...] "I love writing... Sometimes it's better to just pretend that you are the character that you've created."
### Mental health apps
There are lots of wellbeing apps out there. Some could help you feel calmer, and help manage difficult symptoms.
But it's hard to know which ones are worth trying. So we've created the Mind app library where you can find safe, trustworthy apps.
Explore mental health apps
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