33 Mental Health Activities, Exercises & Questions | Free PDF Download

Why are mental health activities helpful?

As a mental health professional, you understand how important maintaining good mental health is. Around the world, organizations work hard to raise awareness about mental health care and its impact on psychological well-being. Events like Mental Health Awareness Month in the United States every May, observed since 1949, and World Mental Health Day on October 10, celebrated globally by the World Health Organization, highlight the importance of mental health. These events encourage people to practice self-care and prioritize their mental health.

However, mental health activities can be helpful not only during these commemorative events. They can be valuable daily in supporting emotional, psychological, and social well-being. They help people navigate stress, relate to others, and make healthy choices. They are especially useful for teens at a critical stage in their emotional development.

These activities for mental health can significantly reduce everyday disruptions caused by mental health disorders. They can provide structure, promote healthier habits, improve mood, increase resilience, and foster a better understanding of one's mental state. Mental health games and activities offer an alternative way to approach mental health conversations, especially for the younger audience. They can be used individually or in groups, both in person and online. 

They can be particularly helpful to a client's mental well-being for various reasons. Firstly, they offer a proactive approach to mental health management. Rather than waiting for mental health issues to become severe, these activities allow individuals to continually work on their mental health, which can help to prevent the onset of certain conditions or at least lessen their impact.

Secondly, they contribute to the development of resilience. In particular, mental health activities for adults often involve practices that help individuals handle stress and bounce back from adversity more effectively. This improved resilience can be particularly beneficial in times of stress or crisis.

Mental health activities can also provide tools for self-awareness and understanding. Journaling or mindfulness can help individuals better understand their thoughts and feelings. This increased understanding can lead to improved self-management and coping strategies and enable individuals to seek professional help when necessary.

11 activities to improve mental health

To get you started, here are 11 activities that you can advise your clients to observe or perform to help them relieve stress and promote relaxation in healthy ways.  

1. Regular exercise

Regular physical activity can reduce feelings of anxiety and depression. This could be anything from a daily walk, a yoga class, or more intensive activities like running or weight lifting.

2. Mindful meditation

Mindful meditation can bring them back to the present moment by focusing on their breath or other physical sensations, reducing stress and anxiety, and promoting a sense of calm.

3. Healthy eating habits

Eating a balanced diet supports overall physical health, including brain health. Proper nutrition can impact mood and energy levels, and specific nutrients, like omega-3 fatty acids and vitamin D, may help manage mood disorders.

4. Maintaining a good sleep schedule

Adequate sleep is critical for various aspects of brain function, including cognition, concentration, productivity, and mood. Regular sleep disruptions can increase the risk of mental health disorders such as anxiety and depression.

5. Socializing

Interacting with others boosts feelings of well-being and decreases feelings of depression. Encourage clients to engage with their community, connect with loved ones, join groups with common interests, or volunteer in local initiatives.

6. Pursuing hobbies

Engaging in activities that help them enjoy can act as a natural antidepressant. Hobbies help them take a break from daily stressors, bring joy, and provide a way to unwind and destress.

7. Journaling

Emphasize to your clients the importance of writing down their thoughts and feelings to better understand emotions. It helps identify patterns in their mood, triggers to avoid, and strategies that work in dealing with them.

8. Mind-stimulating activities

Activities that challenge the brain and make clients think, like puzzles, reading, or learning a new skill or hobby, can create new brain pathways and strengthen mental resilience.

9. Relaxation techniques

Activities like deep breathing, yoga, or progressive muscle relaxation can help reduce stress and anxiety, lower the heart rate, and help clients feel calm and focused.

10. Outdoor activities

Nature has a calming effect on the mind. Encouraging them to go out and get sunlight, breathe in fresh air, and enjoy the beauty of nature can improve their mood and reduce feelings of stress and anxiety.

11. Therapy and counselling

Professional help provides strategies to cope with mental health issues. Remind them that regular therapy sessions can equip them with tools to manage mental illness and disorders.

11 mental health exercises

Other than the activities above, here are some exercises that improve mental health condition and overall well-being.

1. Gratitude journaling

Encourage clients to write daily about things they're grateful for. This practice can help shift their mindset toward a more positive perspective and appreciate the good in their lives.

2. Guided imagery

Visualization techniques help clients imagine a peaceful and calm place or situation. This can be an effective way to reduce stress and promote relaxation.

3. Affirmations

Help clients create and repeat positive, encouraging statements to counteract negative thoughts. This can foster a positive mental attitude and boost self-esteem.

4. Mood tracking

Suggest that clients track their moods and feelings throughout the day. This can help them identify patterns and understand what influences their emotions.

5. Mindful breathing

Guide clients in focusing on their breath and noticing the rise and fall of their chest. This mindfulness practice can be a simple yet powerful relaxation and stress-relief tool.

6. Progressive muscle relaxation

Teach clients to tense and relax each muscle group in their body systematically. This technique promotes physical relaxation and helps alleviate stress.

7. Cognitive restructuring

Work with clients to identify and challenge negative thinking patterns. They can develop healthier cognitive habits by replacing them with more positive, accurate thoughts for personal wellness.

8. Meditative walking

Encourage clients to focus on the sensation of walking, paying attention to the rhythm of their breath and the feel of each step. This form of mindfulness can promote calm and focus.

9. Self-compassion exercises

Guide clients in practicing self-kindness during difficult times, recognizing that pain and failure are part of the human experience. This approach can help them manage negative emotions more effectively.

10. Yoga

Incorporate yoga into therapy, combining physical postures, breathing exercises, and meditation to improve mental and physical health.

11. Body scan meditation

Teach clients to mentally scan their bodies for areas of tension, helping them identify where they're holding stress and releasing it. You may consider using this 5-Minute Guided Meditation Script for other meditation exercises.

11 mental health questions

Mental health questions foster self-reflection on the part of the clients. Here are some questions you can ask them during your session.

1. How do you feel right now, both physically and emotionally?

This question helps clients tune into their feelings and become more aware of their needs.

2. What activities make you feel good about yourself?

By identifying activities that boost their self-esteem, clients can increase their well-being.

3. How are you taking care of your physical health?

Since physical health significantly impacts mental health, ask clients about their diet, exercise, and sleep habits.

4. What are your personal goals for mental health?

Encourage clients to set goals that motivate them to improve their mental health.

5. What coping mechanisms do you use when you feel stressed?

Understanding what works best for you regarding stress relief is crucial for managing mental health.

6. Do you have a supportive social network?

Discuss the importance of social connections and whether clients have people in their lives who offer support.

7. Are you seeking professional help when needed?

If clients are struggling, check if they seek professional support when necessary.

8. What are you grateful for today?

Gratitude can help shift their mindset to focus on positive aspects of life.

9. How do you respond to negative thoughts or feelings?

Explore whether they acknowledge or suppress these emotions and how this affects their emotional management.

10. Are you relaxing and engaging in activities you enjoy?

Personal time to unwind and engage in enjoyable activities is essential for maintaining mental health.

11. Are you getting adequate sleep, nutrition, and exercise?

These are key components of physical health that directly impact mental health. Are they taking care of these aspects of their health?

When to use mental health tools

Mental health tools, such as exercises, activities, and reflective questions, can be valuable in supporting your client's emotional well-being. Just like a healthy diet or regular exercise, incorporating these tools into your sessions can help clients maintain a balanced mental state.

However, there are certain situations where these tools become especially vital:

During times of stress

Major life changes, work stress, or personal crises can disrupt clients' mental balance. Using mental health tools during these times can provide immediate relief and effective coping strategies.

When experiencing symptoms of  mental health disorders

If your clients show symptoms like persistent sadness, excessive worry, or loss of interest in activities, mental health tools can help them manage these symptoms more effectively.

During recovery

For clients recovering from a mental health disorder, these tools can complement their treatment plan, aiding in their recovery process.

Maintenance of well-being

Encourage clients to use mental health tools regularly to build resilience, enhance self-awareness, and promote overall emotional health.

While these tools are beneficial, remind your clients that they are not a replacement for professional care. If they face persistent or severe mental health challenges, professional support is essential.

How do these activities help with your mental health work?

These activities, questions, and exercises really connect with the heart of what you do as a therapist. They help your clients dive into their feelings and needs, which can be eye-opening and empowering. By guiding them to manage stress, set goals, and build healthy habits, you give them practical tools to improve their mental well-being. Seeing clients become more self-aware and confident in their ability to handle challenges is rewarding. Ultimately, these tools support your passion for helping clients find growth and healing in their lives.