Building skills for our mental health is a daily practice, like exercise is for our physical health. When trying to build muscle, you practice lifting weights regularly.
Similarly, you can improve your mental health by learning and practicing positive mental health skills. By making these skills a part of your routine, you build a set of skills that can help you feel happier, calmer, and more grounded when things are hard.
The activities and tools on this page can help you manage stress, boost your mood, and build resilience (your ability to bounce back from challenges). Explore the resources and see what works best for you. Remember, you will probably need to practice using positive mental health skills regularly before they help a lot in tougher moments. Every small step you take invests in a healthier, happier, calmer you.
To learn more about mental health concerns, mental health treatment, fighting mental health stigma, or finding mental health services, explore other sections of the AR ConnectNow website.
Relaxation
Relaxation techniques, like deep breathing, grounding, or muscle relaxation, calm your body and mind. They help reduce stress, anxiety, and sadness. Doing these activities regularly can improve sleep, manage emotions, and deal with problems better. Try these relaxation activities with a child you love!
Calm Down Intro
Some feelings can make it hard to calm down. Checkout this overview of relaxation activities and pick which one to try.
Balloon Breath
Deep breathing can help your mind and body calm down. Try this balloon breathing activity to learn how to deep breathe.
Look For Green
Big feelings can be overwhelming. Focusing on something else, like finding the color green in the room, can help.
Muscle Tension and Release
Some feelings make bodies feel tense and stressed. Learn how to let go of that stress through muscle tension and release.
Relaxation Skills for High School Students
In this video, teens learn that the stress, anxiety and frustration that often come with these experiences produce uncomfortable physical sensations due to our flight, fight, or freeze response. Effective relaxation skills, like paced belly breathing, help to calm the body and turn down the intensity of these unpleasant feelings.
Mindfulness
Sometimes, feelings can be intense. This can happen in moments of stress, anger, or anxiety. These feelings make it easy to feel overwhelmed or disconnected from our surroundings. One way to slow down those intense feelings and reconnect is to practice mindfulness.
Mindfulness means giving your full attention to the present moment. It’s not about trying to make changes or judging yourself. Mindfulness helps you become aware of how you feel, which can help you feel better over time. Some mindfulness techniques include noticing your breath (box breathing), grounding, and body scans. Try these mindfulness activities with a child you love.
Introduction to Mindfulness Skills
There are lots of ways to practice mindfulness. Check out this overview to learn more about it and pick an activity to try.
Box Breathing
Box breathing can help you focus on your breaths and feel calmer. Try this activity to learn how to box breathe.
Sensory Countdown
Using our five senses can help us focus our mind on the present moment by paying close attention to the things around us. Check out this sensory countdown activity.
Body Scan
Some feelings can make it hard to pay attention to anything else, including our bodies. Take a minute to focus on how your body feels.
Grounding Meditation for All Ages
re you or your child feeling stressed or overwhelmed? On Our Sleeves Clinical Director, Ariana Hoet, PhD shows us that through Grounding Meditation, you can use your five senses to get rid of negative thoughts and feelings. Learn new ways to really enjoy the now.
Mindfulness for High School Students
Mindfulness is the practice of paying attention on purpose to the present moment, without judging or trying to change your experience. The practice of mindfulness can help teens to increase their self-awareness, self-control, and attention. It can also reduce their emotional suffering and increase compassion for themselves and others. Practicing mindfulness allows teens to see reality more accurately and without judgement.
Sleep Hygiene
Getting good sleep is important for mental health. When we have a regular sleep schedule and bedtime routine, it helps manage stress, improve mood, and boost concentration. People benefit from going to sleep and waking up at the same time, even on weekends. They also sleep better when they put away screens at least an hour before bed and sleep in a comfortable, cool environment. Check out these resources to improve your sleep.
Learn moreHealthy Diet
Eating good foods like fruits, veggies, and whole grains is important for how we feel. When we eat healthy foods, it helps our brain work better and keeps our mood in check. Having a balanced diet gives us more energy, helps us handle stress, and stay focused. Check out these tips for creating healthy habits.
Learn moreGuided Breathing Execrises
Slow, calm, deep breathing can help us relax, manage stress, relieve anxiety and depression, and get a good night’s sleep, among many other things. Learn how to use breathing as a way to unwind and relax.
Learn moreWatch, Catch, and Change Your Thoughts
Everyone has thoughts that are painful, scary, or uncomfortable sometimes. Did you know that you can actually change the thoughts you have? By paying attention to your thoughts, examining them, and changing them, you can improve your mental health. Check out these guides to helping your teen or pre-teen catch, check, and change their thoughts!
Practice Gratitude
Practicing gratitude is a powerful tool for improving mental health. It helps us spot the good, reducing stress and boosting our overall mood Whether we write down what we’re thankful for or express gratitude to others, it not only makes us happier but also brings us closer to those around us, fostering joy and connection that benefit our minds. Check out this resource learning how to practice gratitude.
The Benefits of Gratitude for Children and Teens