10 Effective Mental Health Tips to Try Between Therapy Sessions
Mental health is a journey, and therapy is just one part of it. While therapy can be transformative, there are numerous self-care practices and techniques that can help manage stress, build resilience, and foster mental well-being between sessions. Here are some effective tricks we recommend at our clinic to support and strengthen your mental health.
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1. Practice Deep Breathing for Stress Reduction
Simple, controlled breathing exercises can calm the nervous system, reduce stress, and improve focus. One effective method is the 4-7-8 technique:
Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Repeat 5-7 times. This slows the heart rate, helping the body shift out of "fight or flight" mode.
2. Try Journaling to Process Emotions
Writing can be a powerful outlet for processing difficult feelings and organizing thoughts. Try to journal for a few minutes each day, focusing on:
Things you're grateful for.
Challenges you're facing and how they make you feel.
Insights gained from therapy that you’re working to integrate into daily life.
3. Use Grounding Techniques During Moments of Anxiety
Grounding techniques are especially helpful for managing anxiety and staying present. One effective method is the 5-4-3-2-1 technique:
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This method shifts focus from anxious thoughts to the present moment.
4. Focus on Nutrition and Hydration
Food and hydration play a bigger role in mental health than we often realize. Stabilizing blood sugar with balanced meals can prevent irritability, anxiety, and fatigue.
Aim for balanced meals with proteins, healthy fats, and complex carbohydrates.
Drink water consistently, and avoid excessive caffeine, which can heighten anxiety.
5. Set Boundaries and Learn to Say "No"
Learning to set boundaries can be life-changing, especially if you're someone who often prioritizes others' needs over your own. Start small by:
Politely declining extra commitments when you're feeling overwhelmed.
Practicing assertive communication in low-stakes situations, which builds confidence for larger ones.
6. Prioritize Sleep Hygiene for Mood Stability
Good sleep is essential for mental health, as it affects everything from mood to concentration. To improve sleep hygiene, try to:
Establish a consistent bedtime routine.
Limit screen time at least an hour before bed to reduce blue light exposure.
Create a relaxing environment – use calming scents, lower the room temperature, and keep the space dark and quiet.
7. Engage in Physical Activity for a Mood Boost
Exercise releases endorphins, improves mood, and reduces stress. You don’t need an intense workout to see benefits – even a 10-minute walk outside can help.
Try activities you enjoy, like dancing, cycling, or yoga, as enjoyment increases the likelihood of a sustainable routine.
Aim for consistency over intensity; a little bit every day can make a difference.
8. Practice Self-Compassion and Challenge Negative Self-Talk
We can often be our own harshest critics. Learning to replace negative self-talk with compassion can reduce stress and build self-confidence. Practice by:
Noticing when you're being hard on yourself.
Asking yourself, “Would I say this to a friend?” and then reframing thoughts with kindness.
Remembering that mistakes are learning opportunities, not failures.
9. Practice Mindfulness Meditation to Improve Emotional Regulation
Mindfulness meditation has been shown to reduce anxiety and improve emotional well-being by training the mind to focus on the present. Try apps like Headspace, Calm, or Insight Timer, or simply set aside five minutes to focus on your breathing and observe your thoughts non-judgmentally.
10. Set Realistic, Small Goals for Progress Between Sessions
Making changes in mental health can feel daunting. Setting small, achievable goals is key to making lasting progress. Between therapy sessions
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