Self-Help Skills and Mental Health Activities
If you want to find new ways to improve yourself and develop self-help skills using evidence-based strategies, try a Lifespark exercise today!
Mental Health Self Care Strategies
The relaxation response is a term coined by Dr. Herbert Benson, a cardiologist and relaxation expert, that refers to the body’s natural ability to calm itself and counter the stress elicited by the ‘fight or flight’ response. If you’d like to give it a try for yourself, listen to our deep breathing exercise adapted from Dr. Benson’s original technique.
The first guided imagery takes you on a gentle ride, floating across a peaceful meadow. If you have a special ‘happy place’ in mind already, then try our second guided imagery exercise where you can travel to a peaceful scene of your choosing. Enjoy our free guided imagery audio scripts!
If forest bathing was a pill, drugmakers would be touting it as the next wonder drug. In Japan, Shinrin-yoku or ‘forest bathing’ is a popular way to destress and connect with nature.
Mental and physical pain often co-occur, perhaps the most striking example being the high prevalence of chronic back pain among people with mental health disorders.
Where Science Meets Soul
This exercise is designed to help you clarify and describe your journey, as your views of cosmic, moral, and spiritual matters have developed over time. It explores your spiritual origins, present beliefs and challenges, as well as future goals and concerns.
We’ve provided you with a structured dream diary that poses 4 general questions about your dream. These questions are based on research findings about the meaning of dreams.
A classic form of meditation called Tratak (also referred to as Trataka) allows people to practice observing their mind as it splashes vivid imagery across their field of vision.
Being Heard and Understood
EXCLUSIVE (members-only) – Taking a Step Back and Mapping the Patterns of Conflict in Your Relationship
At the end of these 10 steps you will have completed what’s called a bow tie diagram, which pictorially represents conflict between two people.
These exercises are designed to elicit new thoughts and feelings that may help you to make sense of loss and find some meaning in the experience.
EXCLUSIVE (members-only) – Working through Unfinished Business: Writing a Letter to Someone From Your Past
If you are experiencing unfinished business, try writing a letter to the person from which you’ve been separated. The point is not to deliver the letter to this person (if he/she is still living) but to organize and process your own thoughts and feelings about the relationship.
Finding Meaning in Life
Try these writing exercises to help you re-author the hardest chapters of your life story.
Making Change Happen
EXCLUSIVE (members-only) – Try Our Decisional Balance Worksheet and Get Yourself Motivated for Change
How can you get yourself motivated to make a change when you’re not entirely committed yet?
In the early stages of the change process, it can be helpful to take a step back and ask yourself, ‘How serious am I about making this change?’
This exercise is designed to help you in this stepping-back process.
EXCLUSIVE (members-only) – Have You Had a Setback in Life? Try Our Relapse Prevention Plan Worksheet
Change often occurs in a process of starts and stops. So, the goal isn’t to prevent setbacks from ever happening, but rather to learn from them and continue to grow stronger.
If you’re looking to find the opportunity in a setback, try our Turning Setbacks into Comebacks Plan worksheet. This plan is designed to help you learn from your missteps and prevent you from falling into the same traps over and over again.
How to Change Negative Thinking
How to Stop Black and White Thinking: Try Our ‘Examining the Evidence Exercise’!
Such thoughts can wreak havoc on our sense of emotional well-being. If you want to try out one powerful method for re-thinking extreme negative thoughts, answer the questions in this exercise.
How to Stop Negative Self Talk and Tame Your Critical Inner Voice in 5 Steps
For many of us, there is a critical inner voice that has risen up loudly above the others. And if you let it, this voice can be relentless, metastasizing into an endless stream of personal critiques that troll and harass you into the night.
So, how do you begin to negotiate with this bully in your brain? Here are 5 tips for starting the process.
EXCLUSIVE (members-only) – Overcoming Negative Thinking Patterns Using an Automatic Thought Record
One way to reverse this pattern is to pay more attention to negative thoughts and use an automatic thought record to identify, describe, and challenge them. Our Negative Automatic Thoughts Worksheet is designed to walk you through the process. To get the most out of this exercise, follow the steps in this exercise.
Getting Your Mind Unstuck
One Easy Trick to Begin Seeing the World in a Different Way
There are a number of ways to potentially enhance your mental flexibility, which refers to the ability to switch tasks and consider multiple perspectives.
EXCLUSIVE (members-only) – Mindfulness Meditation Video & Audio Guides
Try our free mindfulness meditation video or audio guide that we created to walk you through the process.