5 Mindfulness Mental Health Activities You Can Try Today

Finding moments of calm amidst the chaos can sometimes feel like an impossible feat. But fear not, because I’ve got five incredible mindfulness mental health activities lined up just for you. 

From simple mindfulness practices to grounding techniques and even a yummy gratitude practice, these activities are designed to help you cultivate awareness, reduce stress, and promote emotional well-being and improved mental health.

These are all activities that I either currently use myself, or have used and relied on heavily during my time in DBT and throughout my recovery from BPD. Tried-and-tested, I guess you could say!

So, grab a cup of tea, cosy up in your favourite spot, and let’s dive into the wonderful world of mindfulness together!

5 Mindfulness Mental Health Activities You Can Try Today

Activity 1: A 4-Step Simple Mindfulness Practice

Mindfulness doesn’t have to be complicated. In fact, it can be as simple as taking a few moments to tune into your surroundings and inner experiences. This four-step simple mindfulness practice, inspired by Dialectical Behavior Therapy (DBT), can help you cultivate awareness and presence in your everyday life.

• Step 1: Observe – Begin by simply observing your environment and inner experiences. Notice the sights, sounds, smells, and sensations around you without trying to change them. Pay attention to your thoughts and emotions as they arise, allowing them to come and go without judgement.
• Step 2: Describe – Next, verbalise or mentally note what you’re observing. Use objective language to describe your experiences without adding interpretations or judgments. The first two steps here are based on DBT’s ‘WHAT’ skills.
• Step 3: Identify Judgments & Assumptions – As you observe and describe, be mindful of any judgments or assumptions that arise. Instead of getting caught up in them, acknowledge their presence and let them pass. 
• Step 4: Assess Effective Mindful Actions – Based on your observations, consider how you can respond mindfully to the present moment. Choose actions that align with your values and promote well-being. This practice of ‘Effectiveness’ encourages you to apply insights gained through observation and description to inform your decision-making.

Activity 2: DBT Mindfulness Skill Study & Journal Prompts

Dialectical Behavior Therapy (DBT) offers valuable mindfulness skills that can be studied and practised through journal prompts and worksheets. By engaging in self-study, you can deepen your understanding of mindfulness and its application to your life.

DBT consists of four core skill modules: Mindfulness, Interpersonal Effectiveness, Distress Tolerance, and Emotional Regulation. Exploring these modules through digital resources such as worksheets, journal prompts and ebooks can enhance your mindfulness practice.

Here are a few more DBT journal prompts you can use to get started:

• Observe Physical Sensations of Emotion: Reflect on a recent emotional experience and the physical sensations accompanying it. How did you respond to these sensations?
• Notice Connections Between Thoughts & Emotions: Explore a recurring thought pattern and its influence on your emotions and behaviours.
• Practice Checking the Facts of Your Thoughts: Identify and challenge judgments or assumptions in your thoughts, rewriting them in a non-judgmental way.
• One-Mindful Interactions: Reflect on a recent conversation, focusing on your presence and active listening skills.

Activity 3: Mindful/Paced Breathing Exercises

One of the most accessible and effective mindfulness practices is mindful or paced breathing. By focusing on your breath, you can anchor yourself in the present moment and alleviate stress and anxiety. Here’s how to practise mindful breathing:

• Find a Comfortable Position – Begin by finding a comfortable seated position or lying down on your back. Close your eyes if it feels comfortable, but it’s not necessary.
• Focus on Your Breath – Direct your attention to your breath as it flows in and out of your body. Notice the sensation of the breath entering and leaving your nostrils or the rise and fall of your chest and abdomen.
• Establish a Rhythm – Once you’re focused on your breath, begin to establish a rhythm. You can count the length of each inhale and exhale or simply focus on the sensation of the breath without counting. There are a number of paced breathing techniques you can use for this, depending on what you would like to achieve in your practice or how you are currently feeling.
• Stay Present – As you continue to breathe mindfully, you may notice thoughts, emotions, or sensations arising. Acknowledge them without judgement and gently bring your attention back to your breath.

By practising mindful breathing for just a few minutes each day, you can cultivate a greater sense of calm and relaxation in your life.

Activity 4: 54321 Method

The 54321 method is a simple grounding technique and mindfulness activity that can help you shift your focus away from negative thoughts and emotions and reconnect with the present moment. Here’s how to practise it:

• Name 5 Things You Can See: Take a moment to look around and identify five things you can see in your environment. Focus on the details of each object, noticing their colours, shapes, and textures.
• Name 4 Things You Can Touch: Next, shift your attention to your sense of touch. Identify four things you can touch or feel in your immediate surroundings. Pay attention to the sensations of touch, such as the texture of fabric or the warmth of the sun on your skin.
• Name 3 Things You Can Hear: Now, tune into your sense of hearing. Identify three sounds you can hear, whether it’s the hum of traffic outside, the chirping of birds, or the sound of your own breathing. Allow yourself to fully immerse in each sound without judgement.
• Name 2 Things You Can Smell: Bring your attention to your sense of smell. Identify two scents you can smell in your environment, whether it’s the aroma of coffee brewing or the scent of fresh flowers. Take a moment to appreciate each scent and how it makes you feel.
• Name 1 Thing You Can Taste: Finally, focus on your sense of taste. Identify one taste you can experience right now, whether it’s the lingering flavour of your last meal or a sip of water. Allow yourself to fully savour the taste and be present in the moment.

By practising the 54321 method, you can quickly ground yourself in the present moment and reduce feelings of distress, anxiety or overwhelm.

Activity 5: Gratitude Journaling

Here’s a screen grab of my gratitude journaling Notion board

A gratitude diary, also referred to as a gratitude journal, serves as a powerful tool for fostering a mindset of appreciation in your daily life. It prompts you to regularly acknowledge and appreciate the positive aspects of your life, no matter how small they may seem. 

Here’s how you can get started with gratitude journaling:

• Reflect Daily: Take a few moments each day to reflect on the things you’re grateful for. It could be as simple as a warm cup of tea in the morning or a heartfelt conversation with a friend.
• Start Simple: All you need to begin is a notebook or journal and a pen or pencil. There are also convenient gratitude apps available, like Momentory, which offers both gratitude and worry diary features on its free version.
• Practice Consistently: Make gratitude journaling a consistent part of your routine. Set aside a specific time each day to write in your journal, whether it’s first thing in the morning or before bed.

The definition of gratitude is much more than a mere “thanks” or acknowledgment of the positive aspects of life. By incorporating gratitude journaling into your daily life, you can cultivate an ongoing sense of appreciation for the blessings that surround you, leading to greater overall happiness and improved mental health.

Activity 6: Self-Soothing Techniques

Self-soothing techniques are a valuable tool for managing stress and promoting emotional well-being. These techniques make a great mindful mental health activity, and can help you regulate your emotions and create a sense of comfort and safety. 

By incorporating these self-soothing techniques into your daily routine, you can nurture a greater sense of emotional well-being and resilience in the face of life’s challenges. Remember to prioritise self-care and give yourself the compassion and kindness you deserve.

Here are a few self-soothing techniques to try:

Closing Thoughts

So, we’ve covered five amazing mindfulness mental health activities to add to your self-care toolbox. Whether you’re a seasoned mindfulness practitioner or just dipping your toes into the waters of self-discovery, these activities offer practical activities you can do in just a few minutes.

So, why wait? Start incorporating them into your daily routine today and watch as your inner peace and happiness soar to new heights. Remember, mindfulness is not just a practice – it’s a way of life. Embrace it, cherish it, and let it guide you on your journey to healing and health. 

You’ve got this! 🌟

You Might Like: The Little Guide to DBT Mindfulness Skills

Get instant access to 20+ mindfulness journal prompts, full page journal templates, plus real example DBT skill journal entries from my own time in DBT training in my Little Guide to DBT Mindfulness Skills. Available for download today.