Taking care of your mental health doesn’t have to be complicated or time consuming. Small, simple actions that turn into habits can make a big difference in how you feel and how you handle life’s stressors.
Whether you’re a busy parent, a student juggling responsibilities, or just feeling the weight of the day, here are five quick things you can do to give your mental health a boost—in five minutes or less.
1. Take a Deep Breath (or Five)
When life feels overwhelming, your nervous system often shifts into “fight or flight” mode. Deep breathing can help activate the parasympathetic nervous system—the part responsible for calming you down. Techniques like box breathing (in for 4, hold for 4, out for 4, hold for 4) not only regulate your breath but also calm your heart rate, reduce anxiety and bring your mind back to the present.
Mental health benefit: Reduces stress, lowers anxiety and helps reset your nervous system.
2. Step Outside
A change of scenery—even for just a couple of minutes—can interrupt negative thought patterns. Being in nature, or even simply feeling the sunshine on your face, has been shown to reduce cortisol (the stress hormone), lower blood pressure, and boost mood. Natural light also helps regulate your circadian rhythm, which can improve your sleep and energy levels over time. Take 5 minutes to step outside and notice what you see, hear, or smell. Being present and mindful also helps break up those negative thought patterns we often find ourselves in.
Mental health benefit: Improves mood, decreases stress, and supports better sleep and energy.
3. Text Someone You Appreciate
Connecting with others, even briefly, can make you feel less alone and more grounded. Connection is such an important component of mental health. Sending a quick message to say “I’m thinking of you” or “Thank you” strengthens social bonds and reinforces positive emotions. Plus, offering kindness to someone else can boost your own well-being just as much as theirs.
Mental health benefit: Strengthens connection, increases feelings of belonging, and enhances overall mood.
4. Do a 5-Minute Brain Dump
When your mind is spinning with to-dos, worries, or “mental clutter,” a quick brain dump can help you release those thoughts. Simply jotting down what’s on your mind can bring clarity, reduce overwhelm, and make problems feel more manageable. Writing things out can also help you see patterns and give your brain a much-needed break from overthinking.
Mental health benefit: Clears mental clutter, reduces anxiety, and increases focus and self-awareness.
5. Put on a Favorite Song
Music affects the brain in powerful ways. It can evoke emotion, trigger memories, and shift your mood. Listening to a song you love—especially one that makes you feel happy, calm, or energized—can create a quick emotional reset. Bonus points if you sing along or move your body, which adds even more feel-good chemicals like dopamine and endorphins.
Mental health benefit: Boosts mood, reduces stress, and encourages emotional expression.
Improving your mental health doesn’t have to be complicated. It can start with one small, intentional choice. The next time your day feels heavy, try one of these quick practices and see how it shifts your mindset. You deserve to feel better—even just 5 minutes at a time.
Maaliea Wilbur, a Licensed Marriage and Family Therapist, is Founder and CEO of TherapyWorks. For more information, visit mytherapyworks.com.
