We all experience stress, anxiety, overstimulation, and sometimes get stuck in our own heads. So during Stress Awareness Month, we thought we’d share some of the things we actually find helpful and rely on to support our mental health.
Some of these recommendations are free, and some are products we really like. They all make a huge difference in boosting our mood and sense of well-being (and none of them pretend everything is okay when it’s not).
Daily habits to improve your mental health without spending a fortune
Let’s start with the free stuff (okay, tariffs). These are small mental health habits that we practice every day that don’t hurt our wallets and don’t take much time.
daily walk
My secret weapon for reducing stress after a long day is going for a walk. Not only is exercise beneficial for your mental health, but studies have also shown that exposure to sunlight increases serotonin production in your body. Serotonin, also known as the “feel good” chemical, is a neurotransmitter that helps regulate our mood. High serotonin levels make you feel happy and calm, while low serotonin levels can lead to mood disorders such as depression.
The intensity of my walks varies from day to day, sometimes turning into a run. There’s no right way to do this. Just move your body to boost your mood.
3-3-3 rule when you want to be controlled by anxiety and stress
I read about this once on social media and keep it in my back pocket for when I’m feeling anxious. It’s very simple:
- Name three things you see
- Name three things you heard
- Move three parts of your body (as simple as blinking, wiggling your toes, or sniffling)
This method frees your mind from worrying about the future and brings you back to the present. It works like a charm every time.
lie down on the floor and breathe
You don’t need a mat, music, or meditation app. All you need is yourself and the ground. I like to lie on my back for a few minutes and just breathe. It may seem silly and overly simple, but focusing on your breathing can help calm your nervous system. The best part about this is that your puppy or cat will likely join you.
For the breathing part, you don’t have to follow guided breathing techniques. All you have to do is intentionally follow your natural breathing. However, if you want a more structured breathing exercise, check out an app like Breathly or search for YouTube videos.
Tools to help relieve stress
As wellness folks, we’ve tested just about every product on the market that claims to help you calm down, and very few devices live up to their claims. These are some of the things we’re doing actually Recommended to help you feel more balanced. We strive to choose products and services that are easy, fun to use, and don’t feel like a hassle.
Renpo x Headspace Iris Zen
After years of living with frequent tension headaches, I discovered a device that can relieve tension headaches in just a few minutes. The Renpho x Headspace Eye Massager combines gentle heat and pressure for the eyes and temples, and includes Headspace’s 9 guided meditations.
What I like most is that there are no screens. You can access everything you need from your device, but you can also pair it with the Headspace app. When you purchase an eye massager, you will receive 2 months of free membership.
I use it most often when I feel like I’m starting to get a headache or when I need to relax before bed. This eye massager is lightweight, quiet, and has a memory function that remembers your last settings. This little device has become one of my favorite relaxing moments.
finch
I’ve tested many mental health apps over the years, and most just didn’t work for me. What sticks around is Finch, a self-care app that requires you to take care of a cartoon bird. Think of it like a Tamagotchi for mental health. Set a goal for yourself every day and check it off as you work toward sending your bird on an adventure. Goals can be as simple or as complex as you want. It can be something as simple as “drink water” or “read at night.”
That’s not all there is to it. There is also a “Journey” feature that can be completed daily to earn rewards. I’ve been following a guide on my journey to managing my anxiety, and it reminds me to get outside and walk after work.
What I like about this app is that it works on a free-first model, so you don’t have to pay anything to access 95% of the features. Most of the apps I’ve seen require a subscription to access features, so this is a huge bonus. It’s a very simple concept, but I managed to keep it going for 215 days. The more I take care of myself, the more my little bird grows.
headspace
I’ve been involved with meditation apps on and off over the years, but the one I keep coming back to and using is Headspace. I originally thought I would download this to cope when I was going through a very specific difficulty, use it until I felt better, and then forget about it. But after seeing how much my mental health improved in just a few weeks, I fell in love with it. This app doesn’t badmouth you or expect you to already know how to meditate. Rather, it gently returns you to your true self.
What I love about this app is that you can meet people wherever you are. Some days you only have 5 minutes and a little boost is all you need. Other days may take longer as we are dealing with larger issues. Whatever you need, Headspace has something for you. The app also has a library of mindful movement videos and focus music that I use every day at work.
I also found myself talking to Ebu a lot. Ebb is a little blob-like chatbot that helps you navigate your feelings as quickly as possible when you need help. It’s not a replacement for a therapist or long-term treatment, but it can help you process your emotions when you need immediate help.
moonbird
Moonbird is a handheld breathing device designed to help you manage anxiety through deep breathing. It’s a funky little gadget that I wasn’t sure I’d like, but I have to say that I’ve felt my anxiety symptoms lessen during difficult moments when using the Moonbird.
To start a breathing session, shake the device and place your thumb over the sensor. Then Moonbird will breathe with you. On each side of the moonbird, there are balloon-like structures that inflate and deflate like lungs. If you have trouble following breathing exercises on your own, you’ll love Moonbird. All you have to do is hold it and breathe. We have guided audio sessions and a wealth of educational content to help you learn more about mental health.
It’s $199, so it’s a little pricey. However, if you want to seriously address your anxiety symptoms with deep breathing, we recommend Moonbird.
verilux happy light mini
I never realized how much lack of sunlight could affect your mood until I moved to New York from Puerto Rico last year. Winters in New York can feel especially long, dark, and cold. Unsurprisingly, in the middle of winter this past January, my energy plummeted. I got the Verilux HappyLight (I was half anxious to try it, half skeptical). It has become one of my favorite tools when the days get shorter and the rainy weather lasts longer.
I keep it on my desk and turn it on in the morning when I’m checking email or drinking coffee. It’s not a dramatic change, but I feel less sluggish and more alert. On days when the sky is gray and I haven’t left my apartment, it really gives me a little boost. If you’re like me and deal with seasonal lows, this light is a solid choice.
hatch restoration 3
Whether it was anxiety during the day or scrolling too much on my phone, I always had a hard time clearing my mind at night. Hatch Restore 3 completely changed my nightly routine. This sunrise alarm clock and sound machine duo is now a permanent fixture on my nightstand. I love the sunrise feature that wakes me up every morning, but I rely on this device mainly because of the sound machine. To clear my head and settle into sleep, I turn on the rain sound every night before I go to bed.
Hatch has a wide collection of sounds, from natural noises to colored noises. Some are whimsical, like the sounds of the zodiac signs or an orange fuzzy carpet. But the features don’t end there. There are mental health routines, podcasts, ASMR, meditation, and more. It’s $169.99, but I think it’s worth it.
Torbaga Plus
I never thought I’d be the kind of person who uses fancy (and expensive) tools to regulate my nervous system, but here I am. I first tried Truvaga Plus because I often felt tired before bed and it was affecting my sleep quality. Traditional anxiety-relief habits weren’t working for me, so I decided to try this tool.
Turbaga Plus is a small, quiet, and surprisingly relaxing space. If you want to calm down, press it against your neck for 2 minutes. Personally, I like to use it before bed. But you can use it anytime, whether it’s after a Zoom marathon at work, after a difficult conversation, or to pick yourself up from a stressful day. It’s not a magic switch. The change is subtle, but I feel my body calming down every time I use it. Specifically, it helps you get out of fight-or-flight mode and calms your mind into a more grounded and relaxed state.
I’m not saying $500 isn’t a lot of money for a device. You should skip this completely if other methods work better. But if you (like me) are dealing with chronic stress and anxiety, Trubaga Plus can be a supportive tool.
Things that don’t get enough praise
- say no: Taking care of your mental health also means getting better at setting boundaries. I know, I know. It can be especially difficult at work because of social plans and expectations of oneself. It’s not easy, but learning to say “no” without feeling guilty is very freeing for me and helps me maintain control over my time and energy.
- Do nothing and don’t feel bad about it. Contrary to what society expects of you, you are not meant to be productive all the time. Scrolling through memes, watching trash shows, or just sleeping all day long are all valid. I promise you will feel lighter when you stop tying your worth to the amount of work you do.
- Celebrate small victories: Improving your mental health doesn’t have to be a dramatic change. Sometimes you forget to drink water, go for a walk, ask for help, or find yourself being kinder to yourself. These small victories deserve to be celebrated too.
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