Need a quick mental health boost? Try one or more of these science-backed strategies.
Practice this calming breathing technique.
How you breathe impacts your nervous system. According to one study, manipulated breathing (like that in the above video), has measurable impact on oxygen, heart rate, blood pressure and leaves you feeling more alert. Another study showed decreased anxiety and stress.
Write a haiku—or anything.
Writing is good for you and a haiku—a three-line poem with one line of five syllables, the next seven and then five again—is something you can do quickly.
Find an animal to cuddle.
Therapy animals exist for a reason.
Watch this TED talk.
Learning is good for your brain. So is gratitude.
Make a fun plan with friends.
Looking forward to something is more valuable than actually doing it, according to research published in the journal Psychological Science.
From the study: “Consumers derive value from anticipation, and that value tends to be greater for experiential than for material purchases.”
Do that thing you love and are great at.
You know that rush of joy you get when you accomplish something you’re good at? Seek it intentionally.
Do something for someone else.
Research indicates serving others brings a stronger sense of meaning to our lives than doing something for ourselves.
Go outside to your favorite nearby nature spot.
Being in nature, and even just looking at nature can increase your focus and reduce stress levels, and as an added bonus, boost your immune system. Learn more here.
Find a reason to laugh.
Laughter is the best medicine. Not sure where to turn? Try asking a friend. Research shows we’re 30 times more likely to laugh if we’re with other people, and if it’s a friend that’s laughing, we’re likely to laugh as well.
Seven minutes of yoga (or any exercise).
Adding movement to your day is good for your mental health. Yoga is a gentle practice you can do quickly. Try this seated, meditative practice:
If you want something that incorporates full body movement, try this yoga for clarity.
Still not enough? Try what might be the most beneficial exercise you can do in the shortest amount of time, as reported by the New York Times.