Building Mental Health Resilience

Starting with Self-Care

Incorporating self-regulation exercises into your daily routine is essential for promoting calmness, emotional regulation, and overall well-being. In our fast-paced and demanding world, it’s all too common to overlook the importance of self-care amidst the hustle and bustle of daily life. Yet, prioritizing our well-being is crucial for maintaining balance, resilience, and overall happiness.

Most self-regulation exercises only take between 2 and 10 seconds

In the whirlwind of our busy lives, finding time for self-care can feel like an impossible task. The beauty of short self-regulation exercises lies in their simplicity and efficiency. They can be practiced virtually anywhere, anytime, making them easily accessible for even the busiest individuals.

These exercises come in various forms, from mindfulness meditation and deep breathing techniques to progressive muscle relaxation and visualization exercises.

The key is to find what resonates with you and fits seamlessly into your lifestyle.

Start with 3-5 self-regulation exercises a day, and gradually increase the number as you become more comfortable.

Experiment with various techniques

Experiment with various techniques to discover which one suits you best. The more frequently and consistently you practice these relaxation techniques, the more you can reduce stress and reap the benefits.

For people who are struggling with emotional dysregulation or trauma, incorporating a variety of self-regulation exercises into their daily routine can be incredibly beneficial.

Engaging in a higher frequency of exercises—up to 20 per day— may sound like a lot, but many of these exercises can be seamlessly integrated into daily activities without disrupting your routine. These brief exercises serve as valuable tools for managing stress and promoting emotional well-being throughout the day.

Self-regulation exercises focus on managing internal processes and responses to stress, while relaxation exercises focus on promoting a state of physical and mental relaxation. Combining both types of exercises in your wellness routine can lead to comprehensive stress relief and improved emotional resilience.

Body-based exercises

– 10-Second Deep Muscle Relaxation

This technique is a simple yet effective method for promoting relaxation and reducing tension in the body. By intentionally releasing muscular tension for a brief period, we can experience a sense of calmness and rejuvenation in just a few seconds.

– Body Awareness

Take a few moments to scan your body from head to toe and notice any areas of tension or discomfort. Take a deep breath and imagine sending relaxation to those areas. Alternatively, tense the muscle group for 5-10 seconds and slowly release.

– Mini Movement Breaks

Take short breaks throughout the day to stretch, walk around, or engage in gentle movements to release tension and improve circulation.

– Self-Massage

Use gentle massage techniques to release tension in areas of your body that feel tight or sore. Focus on areas such as your neck, shoulders, and back.

– Progressive Muscle Relaxation

Tense each muscle group in your body one at a time, starting from your toes and working your way up to your head. Hold the tension for a few seconds, then release and relax each muscle group.

– Body Scan Meditation

Close your eyes and bring your attention to each part of your body, starting from your toes and moving up to your head. Notice any areas of tension or discomfort and breathe into those areas to release tension.

– Stretching

Perform gentle stretches to release tension in your muscles. Focus on areas of your body that feel tight or tense, and move slowly and mindfully as you stretch.

– Yoga Poses

Practice yoga poses that promote relaxation and flexibility, such as child’s pose, forward fold, and seated twist. Pay attention to your breath as you move through each pose.

– Tai Chi

Try gentle Tai Chi movements to promote relaxation and balance. Focus on the flow of movement and the connection between your body and breath.

Breathing Exercises

– Deep Breathing

Inhale deeply through your nose, filling your lungs with air, and exhale slowly through your mouth. Repeat this several times, focusing on the sensation of your breath.

– Box Breathing

Inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four before starting the cycle again.

– Breath Counting

Count each breath as you inhale and exhale, focusing on the sensation of your breath moving in and out of your body. Try to gradually increase the length of your exhales for a calming effect.

Proprioceptive Regulation Exercises

Proprioceptive regulation exercises are activities that involve applying pressure to the muscles and joints, providing sensory input that help you regulate your body awareness, coordination, and emotional state.

Here are some examples:

– Pressing into your lap

To practice pressing into your lap, simply sit comfortably in a chair with your feet flat on the ground and your hands resting gently on your thighs. Take a few deep breaths to center yourself, and then begin to press your hands down into your lap with gentle pressure. You can experiment with different levels of pressure, pressing a little harder on the inhale and releasing on the exhale. As you press your hands into your lap, focus on the sensation of the muscles engaging and the feeling of grounding and stability that comes with it. Continue for several breaths or as long as feels comfortable, then release and relax.

– Pressing your hands against each other

This is another simple relaxation exercise that can be done seated or standing. Start by bringing your hands together in front of your chest, palms touching and fingers pointing upwards. Apply gentle pressure as you press your hands together, feeling the muscles in your hands, arms, and chest engage. Take a few deep breaths as you hold the pressure, allowing yourself to fully experience the sensation. Notice any tension melting away as you continue to press your hands together, focusing on the feeling of connection and strength. After a few breaths, release and relax, allowing your hands to return to their resting position.

– Squeezing Activities

Use stress balls, therapy putty, or foam rollers to engage in squeezing activities. Squeeze and release the object repeatedly, focusing on the sensation of pressure in your hands and fingers.

– Bear Hugs

Give yourself a bear hug by wrapping your arms around your body and squeezing tightly. Hold the hug for a few seconds, then release. Repeat several times, focusing on the sensation of pressure in your arms and torso.

– Joint Compression

Apply pressure to the joints by gently squeezing or compressing them with your hands. Focus on the sensation of pressure in the joints, such as the shoulders, elbows, wrists, hips, knees, and ankles.

– Swaddling

Wrap yourself in a heavy blanket or snug-fitting clothing, providing gentle pressure to your body. This can help promote a sense of security and relaxation, similar to the sensation of being swaddled as a baby.

– Weighted Blankets

Use a weighted blanket while resting or sleeping to provide deep pressure input to the body. Weighted blankets are designed to apply gentle pressure evenly across the body, promoting relaxation and improved sleep quality.

These proprioceptive regulation exercises can be incorporated into daily routines to help individuals with sensory processing difficulties or regulation challenges feel more grounded, calm, and focused. Experiment with different activities to find what works best for you, and remember to listen to your body’s signals and adjust as needed.

Dance Therapy

Move your body to music and express yourself through dance to release pent-up energy and emotions.

Tapping

Tapping, also known as Emotional Freedom Techniques (EFT) or tapping therapy, is a relaxation technique that involves gently tapping on specific meridian points on the body:

The basic tapping points include: Top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm, karate chop point (side of the hand).

Grounding Techniques

Engage your senses by focusing on your surroundings. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Alternatively, you can focus on your breath to bring yourself back to the present moment.

Connecting with Nature

In our modern society we easily disconnect from our natural habitat. Nature exposure lowers cortisol levels and activates the parasympathetic nervous system, promoting relaxation. Time in nature improves attention, working memory, and cognitive flexibility by reducing mental fatigue. Natural environments increase serotonin production and activate the brain’s reward circuitry, enhancing overall mood.

• Immerse yourself in a wooded area, focusing on sensory experiences.
• Gardening: Cultivate plants to foster a sense of nurture and accomplishment.
• Outdoor Meditation: Practice mindfulness in natural settings like parks or beaches.
• Nature Walks: Take regular strolls in green spaces to reduce stress and anxiety.
• Wildlife Observation: Watch birds or animals to promote calm and mindfulness.
• Eco-therapy: Participate in conservation activities to boost mood and self-esteem.

Mindfulness and Meditation

– Loving-Kindness Meditation

Repeat phrases of loving-kindness to yourself and others, such as “May I be happy, may I be healthy, may I be at peace.”

– Guided Imagery

Visualize yourself in a peaceful and serene environment, such as a beach or forest, and focus on all the sensory details.

– Five Senses Meditation

 Focus on each of your five senses, noticing what you see, hear, smell, taste, and feel in the present moment.

Longer activities

– Mood Journaling

Write down your thoughts and feelings throughout the day to identify patterns and triggers for emotional dysregulation. Writing about your experiences can promote self-awareness and encourage you to explore different perspectives and interpretations.

– Emotional Check-In

Take a few minutes to check in with yourself and identify how you’re feeling in the present moment.

– Exercise

Engage in physical activity, such as walking, running, or yoga, to release tension and improve mood.

– Mindful Walking

Take a walk outdoors and pay attention to each step you take. Notice the sensations of your feet touching the ground and the rhythm of your breath as you walk.

Sensory Activities

– Sensory Soothing

Engage in sensory activities that provide comfort and relaxation, such as sipping a warm cup of tea, listening to soothing music, or cuddling with a soft blanket or stuffed animal.

– Sensory Integration Activities

Explore sensory activities, such as playing with clay or kinetic sand, to regulate arousal levels and improve focus.

– Aroma therapy

Aromatherapy is a holistic healing practice that utilizes the therapeutic properties of essential oils.

Social Connection

– Reach Out

Connect with a friend, family member, or support person when you’re feeling overwhelmed or in need of support.

– Join a Support Group

Participate in a support group or online community where you can share experiences, receive validation, and learn coping strategies from others.

– Volunteer

Engage in acts of kindness and altruism by volunteering your time and skills to help others in need.

– Pet Therapy

Spend time with animals, such as petting a dog or cuddling a cat, to experience the calming and soothing effects of animal companionship.

– Group Activities

Participate in group activities or hobbies that you enjoy, such as sports, art classes, or book clubs, to foster social connection and camaraderie.

Self-Care Practices

– Sleep Hygiene

Establish a consistent sleep routine and create a relaxing bedtime environment to promote restful sleep and overall well-being.

– Nutrition

Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support physical and mental health.

– Hydration

Drink plenty of water throughout the day to stay hydrated and maintain optimal cognitive and physical function.

– Leisure Activities 

Engage in activities that bring you joy and relaxation, whether it’s reading, gardening, listening to music, or watching your favorite TV show.

Stress Management

– Time-Out

Take a short break from a stressful situation to calm down and regain perspective before returning to it with a clear mind.

– Stress Ball

Use a stress ball or other handheld fidget toy to release tension and promote relaxation during moments of stress or anxiety.

– Nature Walk

Spend time outdoors in nature, whether it’s a walk in the park or a hike in the woods, to reduce stress and increase feelings of well-being.

– Laughter Therapy

Watch a funny movie, read a humorous book, or spend time with friends who make you laugh to boost your mood and reduce stress.

Cognitive Flexibility: Stretching Your Mind for Adaptability and Growth

Cognitive flexibility is a mental skill that enables individuals to adapt their thinking and behavior in response to changing circumstances or new information. Just like we can exercise our body to increase physical flexibility, we can practice cognitive flexibility. Cognitive flexibility involves engaging in mental exercises that enhance the ability to shift perspectives, consider alternative solutions, and navigate complex situations with agility. By exercising mental flexibility we create more flexibility between our amygdala and limbic system (our emotional brain) and our cortex (our thinking brain).

– Counting backwards with intervals

When we are stuck in the emotional brain, it can help to count backwards and activate our thinking brain. For example, start at 100 and count backwards with intervals of 7: 100, 93, 86, …

– Observe the cycle of Thoughts, Feelings, and Behavior

Take a few moments to pause and observe your thoughts, feelings, and sensations, and behavior, without judgement. Just notice. Writing down your thought, feelings and body sensations, and behavior in a circle can be helpful as you start realizing that your thoughts influence your feelings and body sensations. Your feelings and body sensations influence your behavior. Your behavior influences your thoughts, etc.

Cognitive Restructuring

Challenge negative or unhelpful thoughts by questioning their accuracy and replacing them with more balanced or realistic alternatives.

– Share your thoughts with a friend

Allow your friend to challenge your thinking.

– Reframing

Look for alternative perspectives or interpretations of a situation to reduce distress and increase resilience.

– Write Down 5 Different Solutions

Write a list of solutions without judging any of the options. Simply allow your brain to come up with new ideas and write down pros and cons. Only after 5 different solutions have been written down, and after considering all the pros and cons you can start eliminating. Our brain naturally loves to jump to conclusions and this way we can train our brain to go the extra mile and become more creative.

– Mindful Self-Compassion

Treat yourself with kindness and understanding, acknowledging that everyone experiences challenges and setbacks.

Brain Teasers and Puzzles

Solving puzzles and brainteasers requires individuals to think flexibly, consider multiple possibilities, and experiment with different approaches until they find a solution.

Thought Records

Keep track of negative thoughts and their associated emotions, behaviors, and outcomes to identify cognitive distortions and patterns.

Gratitude Practice

Reflect on things you’re grateful for each day, no matter how small, to cultivate a positive mindset and resilience.

By incorporating these cognitive flexibility exercises into your daily routine, we can strengthen our mental flexibility and enhance our ability to adapt, learn, and thrive in an ever-changing world. Much like exercising the body to increase flexibility, regularly practicing cognitive flexibility exercises can lead to improved mental agility, resilience, and well-being.

More on the Author

Ilse Gevaert is a psychologist and coach with expertise in trauma, narcissistic abuse, resilience, neurodiversity (ASD and ADHD), and giftedness. Ilse continued her education at prestigious institutions such as Harvard and Cornell, where she obtained leadership certificates that have informed her practice.

Read More on this Topic

Understanding the 4 F’s: Fight, Flight, Freeze, and Fawn Responses to Threat

Emotional Regulation: Understanding and Managing Our Emotions

Breaking Free: Overcoming Shame after Abuse

Finding yourself again after an abusive relationship 

More on the Resilient Minds Blog