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Mental Health Exercises

Mental Health Exercises

Mental Health Exercises offers simple and effective practices that support emotional wellbeing and self awareness. You can explore guided exercises based on evidence informed psychology to calm the mind, process emotions and build inner resilience.

Browse Exercises

All Practices
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Anxiety Relief: How to Calm Anxiety and Regain Control
Body-Based Practices for Anxiety and Stress Relief
Breathing Exercises for Anxiety and Stress Relief
Breathing Exercises for Relaxation: Calm Anxiety and Reduce Stress
Build Self‑Esteem: How to Improve Self‑Esteem and Confidence
Deep Relaxation Techniques: Calm the Nervous System and Improve Sleep
Emotional Intelligence Skills: Manage Emotions, Communicate, Build Empathy
Intrusive Thoughts & Rumination: How to Stop Overthinking and Unhook from Loops
Mindful Actions: How to Act with Intention and Reduce Reactivity
No category
Panic Attack Relief: How to Stop a Panic Attack Safely
Resilience & Resources
Self-Discovery: How to Clarify Values, Strengths, and Life Direction
Self-Observation: How to Build Self-Awareness and Reduce Reactivity
Stress and Emotion Management: How to Regulate Emotions and Reduce Stress
Stress Awareness Exercises: How to Recognize Early Signs and Triggers
Stress Relief: How to Reduce Stress and Restore Calm
Therapeutic Art Exercises: Art-Based Activities for Stress Relief and Emotional Regulation

Remembering a joyful scene, like playing with friends, can anchor supportive feelings you can return to anytime.

Memory Anchoring: Quick Anxiety Relief

Emotional Intelligence Skills: Manage Emotions, Communicate, Build Empathy, Resilience & Resources, Therapeutic Art Exercises: Art-Based Activities for Stress Relief and Emotional Regulation

About this practice Resource Memory Anchoring is a gentle, science‑informed practice. It helps you recall supportive memories and access calm...

A quiet moment of reflective writing to process hurt, clarify needs, and choose release.

Forgiveness Letter: Writing to Calm Anxiety and Rumination

Emotional Intelligence Skills: Manage Emotions, Communicate, Build Empathy, Self-Discovery: How to Clarify Values, Strengths, and Life Direction, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress

About this practice A Forgiveness Letter is a guided, expressive writing practice that creates a safe container to process hurt,...

Draw a simple map of inner strengths, people, tools, and values, then turn it into small if–then actions.

Resource Mapping — strengths and support practice

Emotional Intelligence Skills: Manage Emotions, Communicate, Build Empathy, Resilience & Resources, Therapeutic Art Exercises: Art-Based Activities for Stress Relief and Emotional Regulation

About this practice Resource Mapping is a simple way to notice what already helps you feel steady and do what...

A quiet, sunlit space supports kind self‑reflection: name feelings, reframe thoughts, and choose one caring action.

Self‑Support Journal — compassionate writing practice

Build Self‑Esteem: How to Improve Self‑Esteem and Confidence, Self-Discovery: How to Clarify Values, Strengths, and Life Direction, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress

About this practice The Self‑Support Journal is a brief, structured writing practice that helps shift from harsh self‑criticism to a...

Find a stable, comfortable seat, soften the body, and follow gentle cues of heaviness, warmth, calm pulse, and easy breath.

Autogenic Training — self‑guided relaxation practice

Body-Based Practices for Anxiety and Stress Relief, Deep Relaxation Techniques: Calm the Nervous System and Improve Sleep, Self-Observation: How to Build Self-Awareness and Reduce Reactivity, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress

About this practice Autogenic Training is a structured, self‑guided relaxation practice that uses gentle, inward cues to settle the nervous...

Turn stress into an image to spot triggers and early signs, then choose one supportive next step.

My Stress — art-based stress awareness exercise

Self-Discovery: How to Clarify Values, Strengths, and Life Direction, Stress Awareness Exercises: How to Recognize Early Signs and Triggers, Therapeutic Art Exercises: Art-Based Activities for Stress Relief and Emotional Regulation

About this practice Therapeutic Art Exercises can help you notice stress clearly and respond with care. “My Stress” is a...

Map of Feelings: draw simple colored shapes to label emotions and reflect on patterns.

Map of Feelings — therapeutic art practice

Emotional Intelligence Skills: Manage Emotions, Communicate, Build Empathy, Self-Discovery: How to Clarify Values, Strengths, and Life Direction, Therapeutic Art Exercises: Art-Based Activities for Stress Relief and Emotional Regulation

About this practice Therapeutic Art Exercises can help you meet emotions with clarity and care. Map of Feelings is a...

Fractal doodle drawing: simple loops to ease stress, steady emotions, and support mindful focus.

Fractal Doodle Drawing — therapeutic art practice

Emotional Intelligence Skills: Manage Emotions, Communicate, Build Empathy, Self-Observation: How to Build Self-Awareness and Reduce Reactivity, Stress Relief: How to Reduce Stress and Restore Calm, Therapeutic Art Exercises: Art-Based Activities for Stress Relief and Emotional Regulation

About this practice Therapeutic Art Exercises can help calm the nervous system, organize attention, and make room for emotions to...

A calm figure lying in a field of flowers, symbolizing a personal safe place you can return to for steadiness and ease.

Safe Place Visualization — guided imagery practice

Anxiety Relief: How to Calm Anxiety and Regain Control, Resilience & Resources, Self-Observation: How to Build Self-Awareness and Reduce Reactivity, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress, Stress Relief: How to Reduce Stress and Restore Calm

About this practice Safe Place Visualization is a gentle, evidence-informed practice that uses mental imagery and sensory detail to reduce...

Face cooling over ice water can activate the dive reflex, slow heart rate, and ease intense anxiety within seconds.

Dive Reflex Reset — cooling face practice

Anxiety Relief: How to Calm Anxiety and Regain Control, Body-Based Practices for Anxiety and Stress Relief, Panic Attack Relief: How to Stop a Panic Attack Safely, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress, Stress Relief: How to Reduce Stress and Restore Calm

About this practice Dive Reflex Reset is a brief, science-informed practice that uses safe face cooling to quickly lower emotional...

A surfer balances on a rising wave—a visual cue to notice, breathe, and let urges crest and fall.

Urge Surfing — impulse and emotion regulation practice

Emotional Intelligence Skills: Manage Emotions, Communicate, Build Empathy, Self-Observation: How to Build Self-Awareness and Reduce Reactivity, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress

About this practice Urge Surfing is a mindfulness-based skill for riding out cravings, impulses, and intense emotions without acting on...

Name five things you see, four sounds you hear, three touch sensations, two smells, and one taste to anchor in the present.

5-4-3-2-1 Grounding — sensory anchoring practice

Anxiety Relief: How to Calm Anxiety and Regain Control, Intrusive Thoughts & Rumination: How to Stop Overthinking and Unhook from Loops, Panic Attack Relief: How to Stop a Panic Attack Safely, Stress Relief: How to Reduce Stress and Restore Calm

About this practice 5-4-3-2-1 Grounding is a quick, portable practice that uses the five senses to interrupt spirals of anxiety,...

Seated with a soft posture and a hand on the belly, the person models relaxed nasal breathing in a calm home setting.

Mindful Breathing — breath awareness practice

Breathing Exercises for Anxiety and Stress Relief, Breathing Exercises for Relaxation: Calm Anxiety and Reduce Stress, Self-Observation: How to Build Self-Awareness and Reduce Reactivity

About this practice Mindful Breathing is a simple, portable practice that anchors attention in the sensations of breathing. Research on...

Lie down comfortably and sweep attention through the body—from toes to head—breathing easily.

Body Scan — mindful body awareness practice

Body-Based Practices for Anxiety and Stress Relief, Self-Observation: How to Build Self-Awareness and Reduce Reactivity, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress

About this practice The Body Scan is a gentle, structured practice that guides your attention across the body, helping you...

Pause, name what’s here, soften with a long exhale, and choose one supportive next step.

Stress Reset Check‑In — CBT- and acceptance-informed practice

Anxiety Relief: How to Calm Anxiety and Regain Control, Self-Observation: How to Build Self-Awareness and Reduce Reactivity, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress, Stress Relief: How to Reduce Stress and Restore Calm

About this practice This brief exercise helps you interrupt stress loops by combining body awareness, cognitive reappraisal, and gentle release....

A quiet moment to note a few things you appreciate—supporting calm, better sleep, and a broader perspective.

Gratitude Journal — reflection practice

Build Self‑Esteem: How to Improve Self‑Esteem and Confidence, Emotional Intelligence Skills: Manage Emotions, Communicate, Build Empathy, Mindful Actions: How to Act with Intention and Reduce Reactivity, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress

About this practice A gratitude journal is a brief, structured way to counter the mind’s negativity bias—the tendency to notice...

Putting feelings into words can organize experience and ease stress.

Expressive Writing — emotional processing practice

Intrusive Thoughts & Rumination: How to Stop Overthinking and Unhook from Loops, Self-Observation: How to Build Self-Awareness and Reduce Reactivity, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress

About this practice Expressive Writing is a brief, structured way to put difficult experiences into words. Research inspired by psychologist...

Writing to yourself like a caring friend, in a calm, reflective setting.

Letter to a Friend — self-compassion practice

Build Self‑Esteem: How to Improve Self‑Esteem and Confidence, Emotional Intelligence Skills: Manage Emotions, Communicate, Build Empathy, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress

About this practice Research suggests that treating yourself with the same warmth you’d offer a close friend is linked to...

Create a quiet, comfortable space for Progressive Muscle Relaxation—lie down, breathe naturally, and let the body release tension.

Progressive Muscle Relaxation — tension-and-release practice

Anxiety Relief: How to Calm Anxiety and Regain Control, Body-Based Practices for Anxiety and Stress Relief, Panic Attack Relief: How to Stop a Panic Attack Safely, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress, Stress Relief: How to Reduce Stress and Restore Calm

About this practice Progressive Muscle Relaxation (PMR) is a structured way to calm the body by first gently tensing and...

Person practicing box breathing with arrows forming a square to cue equal inhale, hold, exhale, hold for calm and clarity.

Box Breathing — paced breathing practice

Breathing Exercises for Anxiety and Stress Relief, Breathing Exercises for Relaxation: Calm Anxiety and Reduce Stress, Stress Relief: How to Reduce Stress and Restore Calm

About this practice Box Breathing is a steady, four-part breathing pattern that helps calm the body and sharpen attention. Research...

A person sits by a calm river, watching autumn leaves drift past—symbolizing letting thoughts go during mindfulness practice.

Leaves on a Stream — mindfulness practice

Intrusive Thoughts & Rumination: How to Stop Overthinking and Unhook from Loops, Self-Observation: How to Build Self-Awareness and Reduce Reactivity, Stress and Emotion Management: How to Regulate Emotions and Reduce Stress, Stress Relief: How to Reduce Stress and Restore Calm

About this practice Research shows that brief, regular mindfulness practice can reduce stress and lessen the pull of rumination. In...

Dropping Anchor — mindfulness practice

Dropping Anchor — mindfulness practice

Stress Relief: How to Reduce Stress and Restore Calm

About this practice Research shows that just a few minutes of daily mindfulness practice can noticeably reduce stress and strengthen...

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