Go to a local park, walk a local nature trail, or take a simple stroll around the block. [2] X Research source If you can’t go for a walk, no problem! Just going outside will give you a mental boost. Sit on your front porch, find a shady park bench, or chill out on your back steps.
Resist the urge to Google current events. Unfollow news stations on social media to avoid triggering headlines and news reports. Turn off news notifications on your phone. If avoiding the news completely isn’t possible, no worries! Set a timer for yourself when watching or reading the news and stop watching or reading when the timer goes off. Use weather and traffic apps to help you get through the day without current events.
Start by logging out of all social media accounts or deleting the apps from your phone. Keep your phone in another room to avoid the temptation to pick it up. Set a timer for 30 minutes to check your accounts. When the timer goes off, your time is up.
If you’re a visual person, hit play on your favorite movie or TV show. [6] X Trustworthy Source Mind U. K. -based mental health charity focused on providing advice and resources to anyone facing mental health problems. Go to source
Find an art of craft that you’re interested in and work from there. Do you like hats? Try knitting a beanie. Do you love wearing jewelry? Try your hand at beading. Do you admire the colors of the sunset? Try painting it.
Schedule weekly catch ups with friends and family that help you feel good. This will also give you something to look forward to each week. https://headspace. org. au/young-people/learn-how-to-handle-tough-times-to-help-your-headspace/
“I am…” “I am not…” “I fear…” “I hope…” “I love…”
You don’t need to spend money in order to treat yourself. Do whatever makes you feel happy. Marathon your favorite movies with a giant bag of popcorn. Take a bubble bath in the middle of the day. Dance around to your favorite songs while baking your favorite cake.
Feel the sun warming your cheeks. Smell the air right after it rains. Try to worry less about the past and future and focus on what’s happening right now outside your head.
Belly breathing: lie down on your back with one hand on your belly and the other hand on your chest. Take a deep breath in through your nose, feeling your belly expand, and breathe out through your mouth, feeling your belly deflate. Repeat this 3 to 10 times. 4-7-8 breathing: take a deep breath in through your nose while counting to 4, hold your breath for 7 counts, and then slowly release the air through your mouth for a count of 8. Repeat 3 to 7 times.
Be mindful of your breath, especially when your mind starts to wander. Sit in a comfortable position and set a timer for 5 to 10 minutes. Judgment is not allowed into your meditation party! Every thought that comes to mind is valid.
Look into live fitness classes in your area. Attending in-person yoga, dance, or workout classes will give you a chance to make friends and give you something to look forward to. What you look like exercising doesn’t matter. Do what makes you feel good inside and out!
Try to make half of your plate fruits and veggies. [20] X Research source Eat the rainbow by adding more color to your plate with purple potatoes, yellow carrots, and plenty of greens. Hydration is key! Make sure you’re getting at least 8 cups of water a day. [21] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Try to go to bed and wake up at the same time each day—even on the weekends. Keep your bedroom dark, quiet, and cool at around 60 to 64 °F (16 to 18 °C). Turn off your screens at least 30 minutes before bed.
Instead of beating yourself up if something goes wrong or you get a bad grade on a test, remember that you’re doing your best. [24] X Research source You learn something new each day, so take those mistakes and know that you’ve gained something valuable with them. Think about all the things you can do and tell yourself how proud you are of you.
