Mental well-being is not merely a matter of stress management or avoiding negative thoughts. It is about making space in your mind where you feel emotionally, mentally, and socially good. Although the basics of mental well-being like sleep and physical activity are important, adding some unusual and less known methods can actually help.
- How “Micro-Journaling” Can Make You Feel Better
Journaling does not always require lengthy entries with profound insights. Micro-journaling is the process of making brief and concise entries, even a few sentences at a time, just to record that you’re feeling a certain way. The key is keeping it brief—writing a single word or a brief phrase can be enough to dissipate emotional tension.
How to do it:
Take a 2-3 minute timer at the end of each day. Jot down a few lines about your day or feelings. This will help you clear your mind and not have too many thoughts build up.
Why it works:
Micro-journaling is supported by research that shows writing briefly about feelings helps to manage emotions better. This can lead to improved emotional control and clearer thinking.
- Applying Emotional Freedom Technique (EFT) Tapping to Instantly Feel Less Stressed
EFT, which is also known as tapping, is when you lightly tap certain points on your body while concentrating on a specific issue or feeling. This easy method can decrease stress, anxiety, and even physical pain by soothing the nervous system.
How to do it:
Begin with a negative emotion (like fear or worry).
Apply pressure to certain acupressure points (e.g., the top of your head, under your eyes, or collarbone) and repeat a calming phrase, e.g., “Although I am feeling anxious, I am choosing to feel calm.”
Repeat for a few minutes.
Why it works:
Studies have discovered that tapping on the points while discussing emotions reduces cortisol levels and promotes relaxation, producing a rapid sense of calm.
- Shinrin-Yoku: “Forest Bathing” Practice for Healing the Mind
Forest bathing or Shinrin-Yoku is a Japanese practice of enhancing your well-being in nature. It is not a walk-by necessarily, but rather slowing down, breathing deeply, and allowing nature to surround you and be experienced by all of your senses.
How to do it:
Find a quiet park or forest and sit there for 20-40 minutes. Notice what is visible, audible, and scented. Walk slowly, breathe deeply, and enjoy the moment without any distractions like phones or music.
Why it works:
It is proven that outdoor time lowers blood pressure, anxiety, and improves mood. This practice balances life’s daily stresses, leading to a profound sense of inner peace and well-being.
- ‘5-Minute “Brain Dump” Technique for Clear Thinking’
The “brain dump” technique is straightforward but great for dealing with too much thinking. It consists of taking a few minutes to write down everything on your mind. By putting thoughts onto paper or a computer, you cut the cycle in your head and make room for more quality thinking.
How to do it:
Set a timer for 5 minutes.
Write down anything you are thinking of, however irrelevant or arbitrary it may be.
When the timer sounds, review the list, group the ideas into categories, and pick out the most significant ones to tackle first.
Why it works:
This technique helps your brain to have a “break” from thinking of too many things at once. It reduces mental stress and helps you focus on what really matters.
- The Importance of “Digital Detox” Habits
Our online lives are incessantly demanding our attention. Intentional breaks from technology can clarify how we think, make us more creative, and improve our mood. Yet the solution is less about “taking a break,” but rather intentionally getting away and forming habits that allow you to recharge.
How to do it:
Plan a “digital detox” at least once weekly (e.g., Sunday mornings without any screens).
Establish a habit—light a candle, pray, read a book, or go for a walk phone-free.
Give social media a break for a day or two to refresh your mind.
Why it works:
Excessive screen time and constant connectivity may result in stress and decreased mental health. A scheduled digital detox works to reboot your mind and restart focus.
- Visualization “Mental Rehearsal” for Positive Change
Visualization, or mental rehearsal, is a method employed by athletes and successful people to improve their performance. Visualization is picturing yourself successfully achieving a goal, noting all the details, and practicing your success in your mind.
How to do it:
Sit comfortably in a quiet position.
Close your eyes and visualize yourself succeeding at a specific goal (for example, doing well in an interview or completing a project).
Mentally go through each step, paying attention to the feeling of success.
Why it works:
Research has shown that imagining success triggers the same networks in the brain as actual practice. It prepares your brain for success, improves focus, and boosts confidence.
- Neurobics: Putting Brain Exercises to Work to Challenge Your Mind
Neurobics are brain exercises that challenge your brain in new ways by using your senses. They promote neuroplasticity, which can enhance mental performance and memory and delay mental aging.
How to do it:
Try doing things that make your brain think in new ways, like:
Brushing your teeth using your other hand.
Change your daily habits (e.g., traveling to work via a different route).
Doing puzzles with your eyes shut.
Why it works:
Neurobics help to activate different parts of the brain, improving thinking capacity and mental agility. Making these small changes in your daily life can make your brain more versatile and decrease the fatigue that comes from doing the same things repeatedly.
- The “Two-Minute Rule” to Overcome Procrastination
Sometimes, mental health challenges arise from big tasks that we put off because we shy away from them. The “Two-Minute Rule” is a system in which you commit to starting a task but only for two minutes. Once started, it is often easier to keep going.
How to do it:
Choose a task you’ve been avoiding. Try to do so for just two minutes. If you need to stop, that’s all right—but usually, you’ll discover you are encouraged to persist.
Why it works:
This technique works because it reduces the pressure of a large, intimidating task by focusing on only the initial few minutes. Most times, after you begin, it is easier to continue.
आत्मनं विद्धि!
K
“सर्वे भवन्तु सुखिनः” – K
न हि देहबृथा शक्यं सर्वं प्राप्यं सुखं सुखी!
K
