Mental Health Tools
Mental Health Tools & Coping Strategies for Anxiety, Stress, and Burnout
This page offers simple, practical mental health tools you can use in everyday life. These coping strategies are drawn from evidence-based therapies and are designed to help with anxiety, stress, burnout, emotional overwhelm, relationship challenges, and low-energy states. You don’t have to use everything. Just choose one thing that feels doable today.
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Anxiety & Overthinking
Primary modalities: Somatic regulation, mindfulness
Secondary modalities: CBT, ACT
Use these when:
Your thoughts won’t slow down
You’re stuck in worry loops
You feel mentally overwhelmed
Exhale-Length Breathing
Video:https://www.youtube.com/watch?v=odADwWzHR24
Modality: Somatic
Inhale for 4 seconds.
Exhale for 6–8 seconds.
Repeat for 1–2 minutes.
Orienting to the Room
Video:https://www.youtube.com/watch?v=1nZEdqcGVzo
Modality: Somatic grounding
Look around slowly.
Name three objects, two colors, one light source.
Take one slow breath.
3-Minute Worry Container
Video: https://www.youtube.com/watch?v=9mQh1XyJ0s4
Modality: CBT
Set a 3-minute timer.
Write all worries down.
Close the list when the timer ends.
I’m Having the Thought That…
Video:https://www.youtube.com/watch?v=V3vhXQy48jo
Modality: ACT
Notice the thought.
Say: “I’m having the thought that…”
Take one slow breath.
Good-Enough Decision Reset
Video:https://www.youtube.com/watch?v=V3vhXQy48jo
Modality: Somatic + ACT
Put both feet on the floor.
Ask: “Which option feels 5% more right?”
Choose it.
Say: “This is good enough for now.”
Pre-Event Nervous System Reset
Video:https://www.youtube.com/watch?v=1nZEdqcGVzo
Modality: Somatic + DBT
Hand on chest or stomach.
Inhale 4 seconds, exhale 6–8.
Name one color, one sound, one object.
Say: “I can handle the next few minutes.”
Emotional Spikes & Anger
Temperature Reset
Video:https://www.youtube.com/watch?v=8VwufJrUhic
Splash cold water on your face.
Hold briefly.
Resume slow breathing.
90-Second Emotion Wave
Video: https://www.youtube.com/watch?v=6w2m7zPZ3nQ
Notice where the emotion lives in your body.
Name the sensation.
Breathe slowly for 90 seconds.
Step-Away Pause
Video:https://www.youtube.com/watch?v=8VwufJrUhic
Say: “I need a minute.”
Step away.
Do one grounding tool.
Ride the Wave (Grief or Sadness)
Video: https://www.youtube.com/watch?v=6w2m7zPZ3nQ
Notice where sadness sits.
Name the sensation.
Breathe slowly.
Say: “This wave will rise and fall.”
Boundaries & Difficult Conversations
The Pause Script
Video: https://www.youtube.com/watch?v=Hk3F1Q3dXnM
“I need a minute to think.”
“Can we pause and come back to this?”
Simple Boundary Statement
Video: https://www.youtube.com/watch?v=Hk3F1Q3dXnM
“That doesn’t work for me.”
“I’m not able to do that.”
Let Me Get Back to You
Video: https://www.youtube.com/watch?v=Hk3F1Q3dXnM
“Let me think about it.”
“I’ll get back to you later.”
Freeze, Shutdown, or No Energy
Gentle Activation Sequence
Video: https://www.youtube.com/watch?v=9Xz2kQ9fP4I
Sit up or stand.
Put feet on the floor.
Do one small task.
5-Minute Starter
Video: https://www.youtube.com/watch?v=9Xz2kQ9fP4I
Set a 5-minute timer.
Work on one task.
Stop or continue when time ends.
Sensory Re-Engagement
Video: https://www.youtube.com/watch?v=H7H6bh3X1D0
Hold something cold or textured.
Press feet into the ground.
Name one color, sound, and sensation.
Change One Thing Reset
Video: https://www.youtube.com/watch?v=9Xz2kQ9fP4I
Stand up, move rooms, or open a window.
Notice how your body feels.
Burnout & Overwhelm
Stress Cycle Completion
Video: https://www.youtube.com/watch?v=4f8JXfN6YV0
Move or stretch for 30–60 seconds.
Take three slow breaths.
Energy Check-In
Video: https://www.youtube.com/watch?v=4f8JXfN6YV0
Rate energy 1–10.
Choose a task that matches your number.
Good Enough for Today
Video: https://www.youtube.com/watch?v=9Xz2kQ9fP4I
Pick one helpful task.
Do only that.
Say: “This is enough.”
Sleep & Nighttime Anxiety
Bedtime Worry Container
Video: https://www.youtube.com/watch?v=5zhnLG3GW-8
Write worries down.
Label “tomorrow” or “not tonight.”
Close the list.
Body-Based Downshift
Video: https://www.youtube.com/watch?v=odADwWzHR24
Inhale 4 seconds.
Exhale 6–8 seconds.
Repeat slowly.
Shame & Self-Criticism
Self-Compassion Break
Video: https://www.youtube.com/watch?v=IvtZBUSplr4
Notice the pain.
Say: “This is a moment of suffering.”
Add: “May I be kind to myself.”
Identity Safety & Self-Compassion
Identity-Affirming Grounding
Video: https://www.youtube.com/watch?v=1nZEdqcGVzo
Feet on the floor.
Slow breath.
Say: “I’m allowed to be who I am.”
Building Community & Adult Connection
One Small Connection
Video: https://www.youtube.com/watch?v=2Lz0VOltZKA
Message one safe person.
Keep it simple.
Familiar Face Strategy
Video: https://www.youtube.com/watch?v=2Lz0VOltZKA
Go to the same place weekly.
Notice familiar faces.
10-Minute Outing
Video: https://www.youtube.com/watch?v=2Lz0VOltZKA
Go somewhere low-pressure.
Stay 10 minutes.
Leave when the timer ends.
Arrive and Regulate Reset
Video: https://www.youtube.com/watch?v=1nZEdqcGVzo
Stand near the edge of the room.
Name one object and one face.
Take three slow breaths.
Daily Care & Personal Upkeep
2-Minute Body Care Reset
Video: https://www.youtube.com/watch?v=4m7n5Y0Q6Ro
Wash face or hands.
Brush teeth.
Take one slow breath.
Shower Without Pressure
Video: https://www.youtube.com/watch?v=4m7n5Y0Q6Ro
Tell yourself you only need 1–2 minutes.
Let the water run over your body.
Frequently Asked Questions
What tools help with anxiety?
Grounding, breathing, and body-based regulation tools can help calm anxiety in the moment.
What should I do when I feel overwhelmed?
Start with a short grounding tool, then choose one small task.
Are these tools a substitute for therapy?
No. These tools can help in the moment, but therapy provides deeper, long-term support.
How do I know if I need professional help?
If distress is interfering with daily functioning, therapy may help.
For more detailed answers, visit our services page:
https://www.betterdaystherapygroup.com/services
Crisis & Immediate Support
This page is not a substitute for emergency or medical care.
If you are in immediate danger or thinking about suicide:
Call or text 988 (Suicide & Crisis Lifeline)
Call 911
Go to the nearest emergency room
The 988 Lifeline is free, confidential, and available 24/7 across the United States.
Therapy Services That Support These Concerns
https://www.betterdaystherapygroup.com/anxiety-therapy
https://www.betterdaystherapygroup.com/trauma-therapy
https://www.betterdaystherapygroup.com/burnout-life-transitions
https://www.betterdaystherapygroup.com/identity-affirming-therapy
https://www.betterdaystherapygroup.com/relationship-therapy
Resources & Tools
Looking for support between sessions or in a crisis?
Visit our Resources page for crisis lines, community supports, and mental health services.
Explore our Online Tools page for guided exercises, coping strategies, and self-help resources.
Resources
Online Tools