Stress less with these mental health skill-building exercises

Life can be a lot sometimes, and stress is something we all deal with. Whether it’s work, relationships, or just the daily grind, it’s easy to feel overwhelmed. 

But the good news is that you can take control of your mental health with a few simple exercises. These are like mental workouts that help you handle stress better and keep your mind strong and focused. 

Let’s take a look at some practical techniques you can start using today to boost your mental health and keep stress in check.

1. Try mindful breathing

Have you ever noticed how your breath changes when you’re stressed? It might become shallow or fast, which only adds to the tension. That’s where mindful breathing comes in.

One technique that’s super easy to remember is the 4-7-8 breathing method. Here’s how it works: breathe in through your nose for 4 seconds, hold it for 7 seconds, and then slowly exhale through your mouth for 8 seconds. 

It’s amazing how something so simple can help calm your nerves. So try doing this a few times a day, especially when you’re feeling overwhelmed, and see how it changes your stress levels.

2. Get into visualization and guided imagery

Have you ever wished you could just escape to a peaceful place when life gets too much? Well, with visualization, you can—at least in your mind. It’s all about creating a mental picture of a place where you feel safe, calm, and happy. Maybe it’s a beach, a cozy cabin in the woods, or even your favorite spot in the park.

If you want to take it up a notch, guided imagery can be even more powerful. It’s like a mental journey where you’re led through calming scenes or positive scenarios. This isn’t just daydreaming; it’s a way to train your brain to focus on the good stuff and let go of stress. The more you practice, the better you get at shifting your mindset from frazzled to focused.

3. Boost your mood with positive affirmations

Let’s talk about that little voice in your head. You know, the one that sometimes tells you you’re not good enough or that things are going to go wrong? Well, it’s time to flip the script with positive affirmations.

These are short, positive statements you repeat to yourself to kick those negative thoughts to the curb. For example, try saying, “I’ve got this” or “I deserve to be happy and calm.” It might feel a little weird at first, but trust me, the more you say it, the more you’ll start to believe it. Over time, this can help you build a more positive, stress-resistant mindset.

4. Relax with progressive muscle relaxation

When stress hits, it’s not just in your mind—your body feels it too. And Progressive Muscle Relaxation (PMR) can help. It’s a technique where you tense up each muscle group in your body, hold it for a few seconds, and then slowly release it. By the time you’ve worked your way from your toes to your head, you’ll feel like a weight has been lifted.

PMR is great for those times when you’re feeling especially tense or anxious. It helps you become more aware of where you’re holding stress in your body, and releasing that tension can be incredibly calming.

5. Clear your mind with journaling

Sometimes, the best way to deal with stress is to get it out of your head and onto paper. Journaling is like a conversation with yourself, where you can spill all your thoughts and feelings without any judgment.

Try setting aside a few minutes each day to write about whatever’s on your mind. You don’t need to worry about grammar or spelling—just let it flow. You might be surprised at how much lighter you feel afterward. Plus, journaling can help you spot patterns in your thoughts and behaviors, making it easier to tackle stress head-on.

Start practicing mental health skill-building exercises today

With a few simple exercises like mindful breathing, positive affirmations, and journaling, you can start managing stress more effectively and feeling more in control of your life—without the complications.

If you’re looking for more ways to strengthen your mental health, check out the Balance app. It’s packed with personalized meditation plans that fit into your life, no matter how busy you are. 

Download the Balance app today and start your journey to a calmer, more resilient you.