Mental Health Free Resources

1. Calm Your Intense Emotions

Stress help prepare the body to move—to fight or flee when the brain perceives a threat – it is essential for our survival.

However, when stress levels are too high or remain elevated, the body’s response to stress becomes dysregulated, causing stress-related conditions, such as depression, anxiety, panic attacks, PTSD, substance-use disorders, and anger management issues.

2. Build Your Self-Esteem

Building your self-esteem is a journey that takes consistent, deliberate effort.

Choose ideas that will help you personally and create a project plan that will help you implement these ideas in your life.

3. Practice Mindfulness

Mindfulness is the practice of cultivating awareness in the present moment.

Put simply, mindfulness consists of being fully aware of whatever is happening in the present moment.

Mindfulness isn’t just a practice related to ancient Buddhist meditative disciplines, it’s also a universal practice that anyone can benefit from.

Mindfulness helps you enhance your psychological and physical well-being through recognizing your habitual thinking patterns and other ingrained behaviors.

4. Practice Positive Affirmations

The best way to change your beliefs is to create affirmations that, when repeated day in and day out, will replace your old beliefs.

5. Take Care of Yourself

Life can be hard at times.

And challenges can tax your emotional health.

This is why you need to start taking care of yourself to navigate stressors in a healthy and productive way.

6. Start Journaling

A journal is a safe place for you to work through your feelings, without judgments or criticism. It can serve as a confidant and guide.

Research shows that expressing your feelings on paper helps reduce your stress levels.

You start exploring your feelings by writing them in your journal. It may be the pain of disappointment, loss, grief – anything that hurts you.

Writing about your pain may bring tears. This is a sign that you’ve hit a turning point and that continuing to write will help you open your heart and heal your wounds.

Many of us have learned to swallow our pain. Practicing journal writing consistently will help undo the self-censorship habit.

7. Reduce Your Stress Levels

Most people seem to approach their lives as something that happens to them, rather than something that they create with their thoughts and actions.

They allow their lives to happen to them, not knowing how much stress they are internalizing. Eventually, they become accustomed to the knots in their stomachs and the tension in their necks.

We seem to have forgotten that there might be a different way to live.

Some people don’t realize this until their physician says, “your time on earth seems to be running out.” Only then, will they begin to take a closer look at their lives and start making changes.

The good news is that you can do a great deal stop toxic emotions such as chronic stress and anxiety from fueling deadly and painful diseases.

There is a lot you can do today to improve your physical health by addressing first and foremost your emotional health.

Other Resources

If you want good recommendations for books, podcasts, and products to improve your mental health and boost your personal growth, you’ll find the answers here!

BOOKS

Maybe You Should Talk to Someone

The Gift: 12 Lessons to Save Your Life

(Don’t) Call Me Crazy

PODCASTS

Dear Therapists Podcast

Where Should We Begin?

TED TALKS

How Changing Your Story Can Change Your Life from Lori Gottlied

There’s No Shame in Taking Care of Your Mental Health from  Sangu Delle

Why We Choose Suicide from Mark Henick

The Bridge Between Suicide And Life from Kevin Briggs

The Power of Addiction and The Addiction of Power from Gabor Mate

On Being Just Crazy Enough from Joshua Walters

The Voices In My Head from Eleanor Longdon

Toward A New Understanding Of Mental Health from Thomas Insel

APPS

Breathing

Apps like Prana Breath, MindShift CBT, Breath Ball, and Health through Breath can help make breathing exercises easier.

Mindfulness

Apps like The Mindfulness App, Headspace, Calm, and buddhify can help introduce you to mindfulness and silent meditations.

Yoga

You can also use phone apps like, Daily Yoga (iPhone/ Android), Yoga Studio (iPhone/ Android), Down Dog (iPhone/ Android), Glo (iPhone), Yoga – Track Yoga (Android), Yoga for Beginners (iPhone), Yoga Daily Fitness (Android).

TREATMENT & THERAPY SERVICES

Psychology Today: A directory that helps you sort treatment providers by specialty, insurance, and location.

Counselling Directory – A UK directory connecting you to local counsellors and psychotherapists.

7 Cups Of Tea – an online service with thousands of volunteer listeners stepping up to lend a friendly ear.

Online-Therapy.com an online-therapy service that offers weekly live therapy sessions (chat, phone, and/or video sessions) with your personal licensed and certified therapist along with other resources based on cognitive behavioral therapy (CBT) – one of the most commonly used psychotherapeutic approaches for treating mental health problems. (Starting from $31,96/wk)

Related Deals: Get 20% Off Online-Therapy.com

HELPLINES

UK Lines

PAPYRUS UK: Suicide prevention helpline. Phone:  0800 068 4141 (Mon-Fri,10am-5pm & 7-10pm. Weekends 2-5pm)

Samaritans UK: Support for those experiencing emotional distress. Phone: 116 123 (free 24-hour helpline)

Mind UK: Provides views and needs of people with mental illness. Phone: 0300 123 3393 (Mon-Fri, 9am-6pm)

Anxiety UK: Support for people with Anxiety. Phone: 08444 775 774 (Mon-Fri, 9.30am-5.30pm)

No Panic UK: Support for people who suffer with panic attacks and OCD. Phone: 0844 967 4848 (daily, 10am-10pm)

OCD UK: Information and support for people with OCD. Phone: 0845 390 6232 (Mon-Fri, 9.30am-5pm)

International Lines

National Alliance on Mental Illness (NAMI) Helpline: Information and support for people suffering with mental illness. Phone: 1-800-950-NAMI (6264) (Monday – Friday, 10 a.m. to 6 p.m. EST)

Crisis Text Line: Support and guidance via text message, for people with mental illness.  Text: “home” to 741741

Mental Health FAQs

HOW DO I FIND A THERAPIST?

The relationship between a therapist and a client is a unique one. Finding the right therapist for you might take multiple tries. But ultimately, the search will be worth it.

Go directly through your insurance. Many insurance plans offerhelplines you can call or databases where you can search by location, specialty, and even method of therapy.

Search online. Psychology Today therapist finder offers an extensive filtering options that can facilitate your search.

Referrals work, too. You might ask your general practitioner for recommendations. You can also ask friends if they like their therapists and would recommend them to you.

Find someone you feel comfortable with, someone who is familiar with (or even specializes in) issues that are important to you.

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