8 mental health exercises to boost brain health and wellbeing
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Like the body, the mind needs exercise to stay healthy. These mental health exercises can help boost wellbeing, manage negative thinking and beat anxiety.
When you hear the word exercise, do you automatically think of physical health? The narrative surrounding health and wellbeing is often skewed towards the body. But what about the mind? Arguably, mental wellbeing is just as essential as physical health, if not more so. Afterall, what good is a healthy body if your mind is a battlefield of stress, anxiety, or depression?
Even though we know that mental health is important, it’s rare to hear about mental health workouts. While many of us won't hesitate to put on our running shoes to improve our physical shape, exercising our minds often seems like an afterthought. But ignoring our mental health can lead to problems including burnout, cognitive decline, or reduced quality of life.
Think of this article as a workout plan for your mind. We’ll walk you through eight exercises designed to boost your emotional wellbeing and mental resilience. These exercises don’t require much time or any special equipment. All they require is a commitment to yourself to nourish your mind as you do your body.
What are exercises for mental health?
Before diving into the how, let's clarify the what. What exactly do we mean by mental health exercises? They're small but effective activities designed to strengthen your emotional core, balance your mental health, and flex your cognitive muscles.
Mental health exercises aren't just solving Sudoku puzzles or completing crossword grids—although those are great for your brain, too! Instead, mental fitness focuses specifically on elevating your emotional wellbeing. It aims to help you identify and manage stress, anxiety, and pesky negative thoughts that might hinder your happiness or productivity.
Exercises for mental health are not a one-size-fits-all solution. Like the way you might find your favorite exercises at the gym, you’ll probably find a few of the below suggestions appeal to you (and others that won’t!). You might be looking to build emotional resilience, or you're aiming to declutter your mental landscape. Whatever your goals, there are exercises tailored to help you reach them.
The benefits of practicing mental health exercises
Mental exercise has many benefits. These benefits show why exercising your brain isn’t a luxury but a necessity for a well-rounded, healthier you.
Enhanced emotional resilience: You're better equipped to handle life's ups and downs without getting knocked off course.
Reduced anxiety and depression: Studies have consistently shown that relaxing mental exercises can alleviate symptoms of anxiety and depression. This doesn't mean you can "sleep off" a mental health condition, but incorporating a variety of exercises can be part of your mental health care strategy.
If you've been diagnosed with an anxiety disorder (such as GAD, PTSD or OCD), some of these exercises might not be for you and could even worsen symptoms. It's always best to consult your healthcare provider for a treatment plan tailored to your needs.
Improved self-awareness: Mental health exercises often involve a level of introspection that encourages you to understand your thoughts and emotions better.
Increased overall wellbeing: Practicing mental health exercises (or neglecting them) has a cumulative effect. Over time, you'll likely feel happier and more relaxed and have a generally improved outlook.
Enhanced cognitive function: Mental health exercises like mindfulness and meditation also positively affect your cognitive functions like memory, attention, and processing speed.
8 mental health exercises to boost your emotional wellbeing
There’s a common misconception that you must be struggling with mental health issues to benefit from this type of exercise. Just as you don't need to be out of shape to start working out, you don't need to be emotionally distressed to improve your mental wellbeing. It's about maintenance, growth, and self-care.
1. Mindfulness
Mindfulness isn’t just a buzzword. It's an effective exercise that involves fully engaging with the present moment. Put simply, it means being fully aware of your thoughts, emotions, and sensations without judgment. You can practice mindfulness anywhere—at work, while eating, or even during a conversation. Mindfulness practice can help you manage stress and is one of the best exercises to stop negative thinking.
How to do it: Take a few minutes every day to sit quietly and focus on your breath. Observe your thoughts and feelings without trying to change them. Over time, this will help you become more aware of your emotional triggers and thought patterns.
💙 If you want to try out mindfulness while on the go, consider experimenting with a Mindful Walk.
2. Meditation
Meditation is a deeper form of mindfulness that involves focused attention and mental stillness. It helps clear your mind of clutter, reduce anxiety, and achieve emotional balance. Guided imagery can be helpful as well. Use your imagination to transport yourself to a calming, serene place. It's a way to escape reality for a brief period and reduce stress.
How to do it: Find a quiet space, sit comfortably, and close your eyes. Focus on your breath or a guided practice for 10 to 20 minutes. With each inhale and exhale, let go of stress and relax. Imagine yourself in a peaceful place and focus on the breath.
💙 Try Pause to Breathe for a short one minute meditation, or Saying Yes to Life for a longer, more in-depth meditation practice.
3. Gratitude journaling
Writing down things you are thankful for can enhance your mood and emotional wellbeing. It redirects your focus from what's lacking or stressful to what's abundant and positive in your life.
How to do it: Every day, jot down three things you are grateful for. They can be as simple as a beautiful sunset or as significant as a loving family. This isn't about dismissing your problems, but rather redirecting your attention from thoughts that cause distress to affirmations that enhance your mental health.
💙 If you’re looking to enhance your gratitude practices, check out our Gratitude Masterclass with Tamara Levitt.
4. Breathing exercises
Conscious breathing exercises can be an instant stress reliever and are incredibly easy to perform. As a bonus, they’re good for your physical fitness as well.
How to do it: Sit or lie comfortably and take a deep breath in through your nose, allowing your belly to expand. Hold your breath for a few seconds, and then exhale slowly through your mouth. Repeat this several times to help distract your thoughts from the stressor and allow your body to relax.
Breathing techniques like the 4-7-8 Technique are useful too. Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds. This slows down your breathing and heart rate, helping to reduce stress.
💙 Check out Reset with the Breath with Jay Shetty if you need some guidance.
5. Physical activity
We know — we said we were focusing on mind over body. But never underestimate the power of a good workout for your mental health. Physical exercise releases chemicals in the brain that naturally lift your mood. Yoga, in particular, has been shown to reduce depression.
How to do it: Whether it's yoga, cycling, or even a brisk walk—aim for at least 30 minutes of physical activity every day.
Other exercises like Progressive Muscle Relaxation (PMR) can help you boost brain health through practicing relaxation with the body. Though this involves some physical engagement, the focus here is mental. You tense and gradually release different muscle groups, from your toes to your head (or head to toes), relaxing further with each release.
💙 Looking for a simple mindful movement practice to incorporate into your day? Try the Daily Move with Mel Mah.
6. Cognitive reframing
Practice changing negative or intrusive thoughts into more positive or neutral ones. This exercise can help you become more resilient and better equipped to handle stress.
How to do it: Instead of focusing on the negative or frustrating parts of something, you can choose to try to look for the positives. Let’s say you got constructive feedback from your boss. Rather than thinking, “Oh no, my boss is mad at me,” you can reframe to: “My boss cares enough to help me learn and get better at my job.”
This is not to suggest you should lean on toxic positivity during painful moments, but in lower stakes moments where you can reframe the situation, it can be a helpful tool.
7. Sleep
Quality sleep is an essential yet often overlooked mental health exercise. Yes, a nap can be a form of exercise! More importantly, a good night's sleep can significantly improve your mood, memory, and ability to handle stress.
How to do it: Aim for 7-9 hours of sleep each night. Try to maintain a consistent sleep schedule, even on weekends. Focus on making your bedroom a calm, tech-free zone.
💙 Wind down with a relaxing Sleep Story like, Intro to Vermontology and then silence your device.
8. Connect with others and with nature
Fostering social connections and spending time outdoors are proven ways to improve mental wellbeing.
How to do it: Make plans to meet up with friends or family at least once a week. Plus, try to spend some time in nature, even if it’s just a 15-minute walk or some gardening. You could double up: What about hosting a picnic in the park?
💙 Explore Meaningful Practice for Meaningful Friendship.
Of these exercises, feel free to choose the ones that resonate with you, and remember: mental health is a lifelong journey, not a destination. Train your mind just like your body, and they will both thank you.
Mental health exercises FAQs
What are some exercises that improve mental health?
Some practical mental exercises to elevate your mental wellbeing include:
Guided imagery: Use your imagination to transport yourself to a calming, serene place. It's a way to escape reality for a brief period and reduce stress.
Progressive Muscle Relaxation (PMR): Though this involves some physical engagement, the focus here is mental. You tense and gradually release different muscle groups, from your toes to your head (or head to toes), relaxing further with each release.
Cognitive Reframing: Practice changing negative or intrusive thoughts into more positive or neutral ones. This exercise can help you become more resilient and better equipped to handle stress.
Affirmation Meditation: Choose a word, phrase, or sound to silently repeat to yourself, helping you to focus and calm your mind.
Mindful eating: Instead of eating mindlessly, try to savor each bite. Pay attention to the texture, taste, and smell. This can help with emotional regulation and even improve your relationship with food.
What exercises improve mental health?
Here are some mental exercises that can improve your mental health:
Emotion Labeling: Whenever you feel a strong emotion, label it in your mind. For example, if you're feeling nervous, mentally acknowledge it by saying, "This is anxiety." The simple act of labeling can reduce the impact of the emotion. Need help? Use our Feelings Wheel.
Box Breathing: Inhale through the nose for four counts, hold the breath for four counts, exhale through the mouth for four counts, and then hold the breath again for four counts. This form of controlled breathing can be very grounding.
What exercises help mental stress?
To help with mental stress, you can try exercises that are focused on calming the body’s stress response and reframing your thoughts:
Mindfulness meditation: The combo of mindfulness and meditation can help you become aware of your thoughts and feelings and make it easier to control your reactions to stress.
Cognitive Behavioral Therapy (CBT) Techniques: Identify and challenge negative thought patterns or beliefs contributing to stress. Once identified, work on reshaping these into more balanced and constructive thoughts.
4-7-8 Technique: Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds. This slows down your breathing and heart rate, helping to reduce stress.
What are 3 good mental health practices?
Three good mental health practices to include in your daily routine are:
Laughter: We know this can seem a bit out of the blue, but laughter is a known mental health booster. Watch a funny movie or, better yet, go to live comedy with friends.
Journaling: Writing down your thoughts and feelings can provide an emotional release and give you a new perspective on your stressors. It's a great way to "brain dump" and often provides insights into patterns and triggers.
Visualization: Spend a few moments visualizing happy scenarios or outcomes. This can help reduce anxiety and improve your mood.
Calm your mind. Change your life.
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