- Make a cup of hot tea. https://www.mindful.org/mindful-cup-tea/
- Drink a glass of water.
- Light a candle.
- Light some incense. https://www.helpusgreen.com/blogs/news/20-health-benefits-burning-incense-sticks?srsltid=AfmBOor66-1vOJvM1US8eFzEU-dcoFl1up20kziX87O6E9vlmVfHb7jD
- Read a short poem. https://www.timothy-green.org/poetry-and-the-subconscious/
- Listen to a favorite song or album.
- Roll out yoga mat, or simply get on the floor at do 1-2 yoga poses. https://www.yogawithrachelmarie.com/post/somatic-exercises-for-anxiety
- Meditate for 5-10 minutes. https://www.apa.org/topics/mindfulness/meditation
- Drink your favorite non alcoholic beverage slowly.
- Look up at the moon/stars.
- Put a candy in your mouth & savor the taste.
- Smell an essential oil.
- Put lotion on your hands or feet.
- Repeat some positive affirmations. https://podcasts.apple.com/us/podcast/daily-affirmations/id1708850849
- Take a bath.
- Take a hiatus from social media for a specific period of time.
- Turn off news alerts on your phone and set aside a specific amount of time daily to review news stories. Recommended = 10-30 minutes. Recommended = middle of day vs. early morning or before bedtime.
- Turn your phone on do not disturb for specific period of time.
- Saying “no” gently, kindly, but firmly without giving an excuse or reason. Other ways of saying “no” include phrases like “no thank you”, “I will pass”, “I am not able to”, “I am already booked”, or “I am not interested” or saying, “I am not sure, I will think about it & get back to you.” https://www.parents.com/why-saying-no-is-good-for-your-mental-health-8415963
- Write down 10 things you are grateful for. https://www.osfhealthcare.org/blog/improve-your-mood-with-a-gratitude-journal/
- Look at a piece of art you love for at least 5 minutes. https://thinkingmuseum.com/2021/03/03/what-is-mindful-looking-and-how-can-i-get-started/
- Run your hands under warm or cold water for 30 seconds.
- At the end of your shower, turn the water to cold for the last 60 seconds. Even better, take an ice bath. https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/#:~:text=Research%20shows%20that%20cold%20water,long%2Dterm%20mental%20health%20benefits.
- Warm up a heat pad, and put on an area of your body that feels tense or tight.
- Slowly savor something you love like one warm chocolate chip cookie.
- Go for a walk or run outside with no headphones on. https://www.health.harvard.edu/mind-and-mood/a-20-minute-nature-break-relieves-stress
- Go outside to get morning (before 10am preferably) sunlight for at least 10 minutes. Look in the direction of the sun, without directly looking at the sun. Do not wear sunglasses. Glasses and contacts are fine. https://www.inc.com/justin-bariso/andrew-huberman-how-to-focus-have-more-energy.html
- Go outside and find a tree or flower. Mindfully notice roots, branches, pedals, colors, big and small details.
- Open a window; let fresh air in.
- Name game. Put a timer for 2-3 minutes. Name out loud or in your head, or write down, your favorite movies, historical figures, songs, foods, actors, athletes, etc.
- Pick out a random object (for example, a playing card) describe it in as much detail (out loud or in your mind) using the 5 senses for 60 seconds.
- Put on a weighted vest or get under a weighted blanket for 10 minutes. https://www.pennmedicine.org/updates/blogs/health-and-wellness/2022/march/weighted-blankets
- Put a face roller or something similar in the freezer (or if you live in a cold climate put it in the snow) for a few minutes and then slowly roll on your face, neck, and wrist.
- Write in a journal.
- Doodle or draw.
- Sew, crochet, etc.
- Grab a tennis ball (or something similar) and toss back and forth in hands for 2 minutes.
- Breathe in through your nose for 4 counts, hold it for 4 counts, and slowly breathe out for 4 counts while pursing your lips (like blowing out a candle). Repeat.
- Cross one ankle over the other and cross one wrist over the other (with the same side ankle and wrist on top); place tongue on roof of mouth, just behind the teeth. Breathe deeply for 30 seconds. Then uncross legs; place all fingertips together and near the heart (center of chest); breathe deeply.
- Lightly hold forehead and back of neck; close eyes and focus on breathing for 30-60 seconds.
- Massage earlobes all the way around starting at the top, tug on earlobes.