When you think of all the issues in the world today, it shouldn't come as a surprise that mental health struggles are on the rise. In 2023, nearly one in three U.S. adults said they experienced symptoms of anxiety or depression. So if you feel it too, you're not alone. And it's not just an American issue, according to the WHO, but there's some good news.
People are becoming more innovative in tackling this crisis. From the UK's walk-in therapy clinics to Croatia's anxiety-detecting technology, there's undeniable momentum in the global push for better mental health care. Still, people need immediate solutions when stuck in a breakdown. Whether you have a minute or more, these low-effort techniques can boost your mental well-being.
One-Minute Strategies for Instant Relief
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While it might sound appealing to disappear on a meditation retreat, most people don’t have the luxury. When time is short, just a quick mental shift can help you feel better. One way is through ASMR (Autonomous Sensory Meridian Response) content. Those calming brain tingles that come from whispering voices and tapping sounds reduce anxiety. Channels like Gibi ASMR and ASMR Darling on YouTube are popular options for getting started.
Another quick hack is to reframe how you view challenges. Decision coach Nell Wulfhart suggests replacing “what if” scenarios with “even if” statements. For example, instead of thinking, “What if I take a new job and fail?” say, “Even if I fail, I will learn and grow.” This simple mindset shift can significantly reduce anxiety about work, relationships, or just daily life.
Five-Minute Techniques: Unload Your Thoughts
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If you have a few more minutes, try journaling. Not the deep, soul-searching kind—just brain-dumping whatever is bothering you. You may be surprised by how much lighter you feel afterward. Health coach Kenly Brozman says it allows you to process your emotions better.
The trending prompt journals on social media make it even easier by giving you fill-in-the-blank prompts to get started. Prompt journals like Ink + Volt offer guided questions, while MindJournal provides structured emotional check-ins. For a simpler routine, "The Five Minute Journal" offers the same prompts daily to build consistency in reflecting on what would make your day better.
Strengthen Social Bonds If You Have an Hour
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Did you know loneliness is as dangerous to health as smoking 15 cigarettes a day? That's why start-ups like Peoplehood are offering in-person group sessions to help build connections. And, of course, they are not free. But you really don’t need to pay for new social experiences.
Instead, invite a friend to do something you already enjoy, like grabbing lunch or taking a walk.
If you don't have anyone around, reframe your alone time as “solitude” rather than loneliness. A Harvard study found that people who did this experienced better moods.
Longer-Term Approaches: Medication and Understanding
For those struggling with long-term mental health issues, medication might be worth considering. Antidepressants have been around for decades, and while finding the right one may take time, it’s often worth the effort. For instance, while Lexapro is very effective and has been a go-to since the early 2000s, newer drugs like Auvelity can offer faster relief.
However, it's not all about meds. Building understanding in our increasingly polarized world is important for our emotional well-being. Learning to listen and have compassionate conversations with people who have different viewpoints can reduce stress and anxiety around political or social divides.
Mental health is a journey, and even the smallest efforts can lead to feeling more grounded, more okay, and better equipped to handle whatever comes your way.