# data[].attributes.body
Since 2012 we have been teaching people how to recognize signs of mental health or substance use challenges, how to offer and provide initial help, and how to guide a person toward appropriate care if necessary.  Our courses can be held virtually or in-person.

# data[].attributes.attachment_link.title
A Yoga Practice for Anxiety Relief (10 Minute Video) -

# data[].attributes.attachment_link.description
Find the gentle strength to meet your anxiety head-on with this simple 10-minute yoga practice from Jennifer Cohen Harper, founder of Little Flower Yoga, created in collaboration with the Omega... Read more »

# data[].attributes.attachment_link.title
Box Breathing Relaxation Exercise | 5 Minutes Beginner Pace | Anxiety Reduction Pranayama Technique

# data[].attributes.attachment_link.title
3 Minute Breathing Exercise To Relieve Tension - Just a Thought

# data[].attributes.attachment_link.title
5 Minute Box Breathing Exercise to Release Stress

# data[].attributes.attachment_link.title
Vagus Nerve Stimulation | 3 Quick Exercises for Anxiety & Stress

# data[].attributes.attachment_link.title
Daily Calm | 10 Minute Mindfulness Meditation | Be Present

# data[].attributes.attachment_link.authors[].name
Johns Hopkins Center for Indigenous Health

# data[].attributes.attachment_link.title
5 Minute Easy and Relaxing Yoga for Anxiety

# data[].attributes.attachment_link.title
5-Minute Yoga/Meditation: Calm Your Anxiety

# data[].attributes.attachment_link.title
Calming 5 min Meditation for Anxiety & Stress Relief

# data[].attributes.attachment_link.title
Mandala - Online coloring pages for children and adults

# data[].attributes.attachment_link.description
The main theme of this online coloring page is Mandala. Download it for free or color it online right on the screen of your mobile, tablet or computer.

# data[].attributes.attachment_link.title
Mindfulness at Work - 5 Mindfulness Desk Exercises

# data[].attributes.attachment_link.readable_text
Given that we specialize in-as Br. David Steindl-Rast says-"online tools for offline living," we invite you to write your reflections using our free, online Private Gratitude Journal.
Please be assured that what you write will only be visible to YOU.
All you need to do to get started is Create a profile. Then you can access your Private Gratitude Journal from your Profile Page or from the floating sidebar on the right-hand side of your screen.

Tips for Keeping A Gratitude Journal

Robert Emmons, a leading expert on the science of gratitude and author of some of the seminal studies of gratitude journals, shared these research-based tips for reaping the greatest psychological rewards from keeping a gratitude journal:

Don't just go through the motions. Research by psychologist Sonja Lyubomirsky and others suggests that journaling is more effective if you first make the conscious decision to become happier and more grateful. "Motivation to become happier plays a role in the efficacy of journaling," says Emmons.

Go for depth over breadth. Elaborating in detail about a particular thing for which you're grateful carries more benefits than a superficial list of many things.

Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.

Try subtraction, not just addition. One effective way of stimulating gratitude is to reflect on what your life would be like without certain blessings, rather than just tallying up all those good things.

Savor surprises. Try to record events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude.

Don't overdo it. Writing occasionally (once or twice per week) is more beneficial than daily journaling. In fact, one study by Lyubomirsky and her colleagues found that people who wrote in their gratitude journals once a week for six weeks reported boosts in happiness afterward; people who wrote three times per week didn't. "We adapt to positive events quickly, especially if we constantly focus on them," says Emmons. "It seems counterintuitive, but it is how the mind works."

Learn more at Tips for Keeping a Gratitude Journal by Jason Marsh at the Greater Good Science Center. This excerpt is from an article that originally appeared in Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. For more, visit greatergood.berkeley.edu.

Subscribe to Grateful Living

Give yourself the gift of free bi-monthly inspiration including uplifting articles, diverse stories, supportive practices, videos, and more, delivered with heart to your inbox.
Customize your subscription

# data[].attributes.attachment_link.title
Free Online Gratitude Journal - Your Private Journal at Gratefulness.org

# data[].attributes.attachment_link.description
Start a free private gratitude journal to establish a daily practice of writing down the moments, encounters or everyday things that enrich our lives.

# data[].attributes.attachment_link.title
21 Mindfulness Exercises & Activities For Adults (+ PDF)

# data[].attributes.attachment_link.description
Mindfulness exercises for adults and practitioners to learn more about it.

# data[].attributes.attachment_link.readable_text
Send Feedback

To save, right click the thumbnail and choose Save Image As....

Drag colors to blend.

Press Space to start anew.

Press Z to undo.

Try different colors and symmetries.

Sally forth, you weaver of wonder, sower of silken waves.

# data[].attributes.attachment_link.readable_text
The wellness wheel is a visual tool that shows each category of wellness on a wheel. It gives people the opportunity to hone in on their wellness by identifying areas in their life they may have neglected and seek to improve. Since all of the dimensions are interconnected, an imbalance in one area of the wellness wheel might restrict you from reaching peak wellbeing. The wellness wheel is not only important for your physical and mental health, but for all aspects of your life. By working through each area of the wellness wheel, you will be able to enhance your overall quality life, improve your health, and focus on reaching your full potential.

What is a Wellness Wheel?

The wellness wheel is a tool for self exploration that promotes the concept that balance is the key to wellbeing. When it was first conceived by Dr. Bill Hettler, he outlined six dimensions of wellness as markers to help individuals accomplish a well rounded, healthy lifestyle and live a life of value and meaning.

Over time, the wheel has grown to include seven categories. Today, the dimensions on the wellness wheel include: physical, emotional, intellectual, spiritual, environmental, social, and occupational wellness. These are all separate yet interconnected categories that contribute to reaching a balanced life.

You can use the wellness wheel periodically to reflect on your progress over time, and it can help you understand what lifestyle changes you may want to start making. By honing in on each area, you will be able to improve the overall quality of your life, better your health, and work towards your full potential. Read on to learn more about each category of the wellness wheel.

1. Physical Wellness

The physical dimension of the wellness wheel refers to the physical health of your body. It involves all types of physical activities, nutrition and balanced diets, sleep, strength, and tending to your health with medical care when necessary.

Staying on top of your yearly checkups, exercising regularly, and eating balanced meals are also part of your physical wellness.

Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW has some helpful tips for working on your physical wellness:

1. Write down your goals - Planning for movement is just as important as planning that oil change. It's easier to follow through when we have visual reminders.

2. Find a workout buddy - Not only will it encourage you to exercise, but you'll catch up with a friend as an added bonus.

3. Find an incentive -Having a goal can eliminate ambivalence and help increase motivation. These can be fluid and don't have to be expensive. Sometimes, even just a fancy latte can help ignite a new routine!

4. Start small - Remind yourself that a mile in any form is still one mile! Cumulative effort is more sustainable and impactful for long term commitment.

5. Diversify -Too much of anything influences us to lose steam but changing things up keeps things fun and light.

2. Emotional Wellness

Emotional Wellness refers to your feelings and emotions. What are your emotional reactions like? Are you in tune with your feelings so that you can understand and express them? With a strong foundation in emotional health, you leave yourself better equipped to adapt to any of life's changes and cope with stress.

Take care of your emotional wellness by sleeping enough, speaking to a therapist when you can, asking for help when you're in need, and regularly checking in with yourself to manage your overall stress.

Talkspace therapist Reshawna Chapple, PhD, LCSW has some helpful tips for working on your emotional wellness:

3. Intellectual Wellness

The intellectual wellness dimension focuses on lifelong learning, broadening your knowledge, and building skills. It encourages you to stay curious, learn, and take part in creative activities to ensure your mind stays healthy and active.

Reading for pleasure, staying updated on social and political issues, or mentoring individuals are all things that would fall under intellectual wellness.

Talkspace therapist Ashley Ertel, LCSW, BCD (She/Her/Hers) has some helpful tips for prioritizing your intellectual wellness:

4. Spiritual Wellness

The spiritual wellness dimension refers to the beliefs, values, and ethics that guide you through life and inform your actions. It asks you to look inwards and explore your purpose and meaning in life through the spiritual lens to find peace. Spiritual wellness provides an opportunity for many to engage with a force greater than themselves and tap into communities, whether that be through a religion or by practicing mindfulness or meditation.

Talkspace therapist Meaghan Rice, PsyD, LPC provides five helpful tips for prioritizing your spiritual wellness:

5. Environmental Wellness

The environmental wellness dimension refers to the role of your surroundings in your overall well being. From a micro level within your own home environment to a global scale, our physical environment impacts our mental health. It has a massive impact on our mood and how we live our lives. Environmental wellness is concerned with the way you interact with your environment such as your home, school, or workspace.

Decluttering a room, recycling the trash, or emptying the dishwasher are all small ways we can contribute to promoting a clutter-free, cleaner, organized, and more productive living space and calm home environment. Staying environmentally conscious by educating yourself about global environmental issues, taking care of the environment, and creating spaces that are conducive to positive emotions are other ways to focus on your environmental wellness.

Talkspace therapist Ashley Ertel, LCSW, BCD (She/Her/Hers)provides five helpful tips for prioritizing your environmental wellness:

6. Social Wellness

The social wellness dimension of the wellness wheel refers to the quality of your relationships with others. Keeping a strong network of people that you feel connected to is key to your social wellness and can help fend off feelings of stress, isolation, loneliness, or even depression.

Participating in group activities alongside family or friends, joining organizations, being open to new connections, and respecting and nourishing meaningful relationships is key to healthy social wellness.

Talkspace therapist Reshawna Chapple, PhD, LCSWprovides five helpful tips for prioritizing your social wellness:

7. Occupational Wellness

Occupational wellness, also known as financial wellness, is the dimension that refers to the fulfillment you find in your work and how financial stability works itself into your life. By considering your job satisfaction, finances, and career ambitions, you can evaluate your occupational wellness in this dimension. Budgeting, keeping financial health in mind, and finding the right job for you all fall under occupational wellness.

Talkspace therapist Meaghan Rice, PsyD, LPCprovides five helpful tips for prioritizing your occupational wellness:

1. Separate work from home - Don't let work responsibilities and your home life overlap too much. If you work from home, try to create a separate space for working hours, like a desk or workstation that you can leave when you want to unwind or spend time with loved ones.

2. Connect socially - It's important to feel connected to your coworkers. A great way to socialize and get to know each other better is by catching up during breaks or having lunch together.

3. Ask for feedback -Ask your supervisor to give you feedback on a regular basis, not just during a performance evaluation.

4. Take mental health days - Remember to check in with yourself in order to avoid burnout and talk to your boss about your mental health. A day off every once in a while can boost our productivity and allow us the time and space to focus on our mental health.

5. Communicate - Talk to your coworkers and supervisors about how you're really doing at work, and don't be afraid to ask for additional support when needed.

How to Set Wellness Goals & Create a Plan

If you're serious about setting wellness goals, go back and consider all seven dimensions of wellness and reflect on how you relate to each in your life. What, if anything, could you be doing better in each respective section? Is there a certain area you're struggling with more than others? A good question to ask yourself is why. Why do you feel a certain imbalance in your wellness wheel? This practice will help you gain more clarity into the wellness aspects that you've prioritized and others that you might have overlooked.

Once you've asked and answered your "why," you will be better set to form an action plan and choose the practices you want to introduce into your daily routine. It's best not to try to accomplish everything all at once; that can be too overwhelming. Start small and begin to make little adjustments in each category. Create a realistic plan that you can stick to in order to find balance in each area and boost your wellbeing.

When to Seek Professional Guidance

The goal of the wellness wheel is to check in with yourself, evaluate how you are doing, and highlight any imbalances that might be preventing you from living a happy and healthy life. The wellness wheel prompts introspection, self-reflection, and should lead to goal-setting. This work is hard and it can be beneficial to work alongside a counselor, life coach, or therapist to help you unpack any feelings that come up.

Working with a therapist or counselor can help you with life adjustments, goal setting, and taking the necessary steps to accomplish any lifestyle changes you set out to achieve. A therapist can also help you process emotions and patterns that might be stopping you from reaching your full potential. Working with a professional to gain additional guidance is a huge benefit when it comes to our personal wellness journey.

Wellness Wheel FAQs
What are the 7 Dimensions of Wellness?
The seven dimensions of wellness are:
Why the Wellness Wheel?
The wellness wheel is a self exploration tool constructed to support individuals in their wellness journey. It provides a visual representation of seven dimensions of wellness so that you can consider how you're doing in each category.
How can I use a Wellness Wheel?
You can use a wellness wheel by looking at the visual representation of the seven dimensions of wellness and considering how each part relates to your life. It is a good tool to revisit periodically as our lifestyles and habits might change over time. The goal of using the wellness wheel is to highlight ways you can adjust your life to reach a sense of balance.

Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.

Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.

Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

When summer rolls around, it's tempting to think the sun showers and beach days will wash away any...

Experts often say that exercise helps cure depression - but for many of us, regular exercise is already...

These days actor/comedian/speaker/life coach/talent manager Kate Romero has a full and happy life. It wasn't always that way....

# data[].attributes.attachment_link.title
Understanding the Wellness Wheel - Talkspace

# data[].attributes.attachment_link.description
The wellness wheel is a tool for self exploration and promotes a balanced life of value and meaning. Read about the seven dimensions of wellness here.

# data[].attributes.attachment_link.readable_text
In our vast arsenal of therapeutic strategies, using journal prompts for self-reflection can be a powerful practice that bridges the therapeutic space and the client's daily life.

The journaling process involves the structured or free-form expression of thoughts, feelings, and experiences through written words. Using journal prompts enhances self-reflection and cognitive restructuring, leading to improved self-understanding and better emotional regulation (Smyth & Helm, 2003; Ullrich & Lutgendorf, 2002).

This simple yet profound activity can serve as a complementary tool to traditional therapeutic interventions, offering a range of benefits that can significantly enhance the therapeutic process.

Below, we will suggest several journaling prompts for your clients and when and where to apply them.

Before you continue, we thought you might like to download our three Gratitude Exercises for free. These detailed, science-based exercises will help you or your clients connect to more positive emotions and enjoy the benefits of gratitude.

Journaling With Prompts: 5 Benefits

The integration of journal prompts offers a scaffolded approach to self-expression, potentially amplifying the therapeutic dividends of the practice.

These structured prompts can act as beacons, leading individuals through the tumultuous seas of their inner worlds, particularly when emotional turbulence threatens to overwhelm.

The act of systematically channeling emotions through guided writing prompts provides a means of catharsis, allowing for the release of pent-up feelings and facilitating a deeper understanding of oneself.

To learn more about the advantages of journaling, check out this article on the Benefits of Journaling for Mental Health.

8 Daily Self-Reflection Prompts for Adults

Daily self-reflection is a meaningful practice that adults can employ to nurture insight and self-awareness (Morin, 2011).

People with a strong sense of self-awareness are better equipped to handle life's challenges, make informed choices, and nurture personal relationships. By setting aside dedicated time each day to engage with their inner world introspectively, individuals can identify patterns, understand triggers, and navigate personal challenges with greater clarity.

Engaging in this practice allows adults to build a bridge between past experiences and present emotions, fostering growth and adaptive coping strategies.

Below are daily self-reflection journaling prompts to nurture these benefits and to end the day:

1. Values check-in
What values did I uphold today, and in which moments did I stray from them? How can I better align my actions with my core beliefs tomorrow?

2. Learning corner
What did I learn today - about myself, others, or the world around me?

3. Interaction insight
Which interaction today left the most significant impact on me? Was it positive or negative, and why?

4. Dreams and desires
What is one thing I deeply desire, and what steps can I take tomorrow toward achieving it?

5. Barriers and solutions
What obstacles did I face today, and how did I overcome them? If I didn't, what can I do differently next time?

3 Journaling prompts to start the day

1. Visualizing success
How does my ideal day look today? From interactions to tasks, how would everything play out in the best possible way?

2. Energy check
On a scale from 1 to 10, how energized do I feel this morning? If it's less than ideal, what can I do to boost my energy and mood?

3. Daily inspiration
What affirmation, quote, or song lyric inspires me today, and how can it guide my actions and mindset?

8 Self-Discovery Prompts and Questions

In the intricacies of adult life, the profound journey of self-discovery and finding purpose often takes a backseat. Yet, delving deep into our sense of self and understanding our desires, fears, values, and beliefs is paramount for creating meaning.

McAdams (2001) discussed the importance of conscious identity creation, suggesting that adults continually craft and revise the story of their lives, integrating past experiences with future purpose in life.

Individuals who reported a clear sense of meaning exhibited greater psychological wellbeing and were better equipped to handle life's stressors (Steger et al., 2006). Using journaling techniques, we can intentionally thread together our own story that encourages coherence, purpose, and meaning to life.

Below are some self-discovery and meaning-making journaling prompts to begin the journey:

1. Inner child reflection
Think back to when you were a child. What activities or hobbies made you lose track of time? How can you incorporate those passions into your adult life?

2. Future self-visualization
Imagine yourself five years from now. What are you doing? Where are you living? How do you feel? What steps can you take now to align with this vision?

3. Fear face-off
What are three fears holding you back? What's one small action you can take to challenge each fear?

4. Gifts and talents
What are three things you're exceptionally good at? How can you use these strengths more in your daily life?

For more on journaling techniques, we recommend checking out this video.

The journaling techniques that changed my life - Struthless

4 Prompts for finding purpose

1. Legacy creation
If you were to leave a legacy behind, what would it be? How would you want to be remembered by your loved ones and the broader community?

2. Passion pursuit
What topic or cause ignites a fire in you? How can you dive deeper into this passion, and how might it align with a larger purpose?

3. Life book
If your life was a book, what would its central theme be? How do the chapters so far lead to a purpose-driven climax?

4. Guiding principles
What principles or philosophies resonate deeply with you? How can they guide you toward a purpose-filled life?

5 Mindfulness Prompts for Gratitude and Self-Love

The synergy of mindfulness, gratitude, and self-love offers a robust approach to enriching one's life.

According to Kabat-Zinn (2005), cultivating mindfulness can lead to a deeper connection with the self and the world, fostering a sense of peace and balance.

The practice of gratitude can promote life satisfaction and overall wellbeing (Emmons & McCullough, 2003). Furthermore, self-love enhances self-acceptance and lower levels of psychological distress (Neff & Vonk, 2009).

Together, the trifecta of mindfulness, gratitude, and self-love provides individuals with the tools to navigate life's challenges with grace, build meaningful relationships, and cultivate a deep sense of fulfillment.

The following mindfulness journaling prompts can help create a positive feedback loop that enhances overall wellbeing and life satisfaction:

1. Treasure hunt in memories
Close your eyes and travel back in time to a memory you've forgotten, a moment when you felt a simple joy. What can you thank your past self for in that moment?

2. Body appreciation tour
Start from the tips of your toes and move upward, pausing toexpress gratitude for each part of your body. Instead of focusing only on function, appreciate the stories and experiences each part holds.

3. Gratitude in disguise
Reflect on a recent challenge or setback. Instead of focusing on the negative, find one aspect to be thankful for. Did it bring a hidden blessing? Teach you resilience? Help you discover an inner strength?

4. Mirror talk
Stand in front of a mirror, look into your eyes, and list five things out loud you love about your personality. It's a direct and powerful reaffirmation of self-worth.

5. Nature's gifts
Spend a moment outdoors, feeling the air, listening to the sounds, and observing the life around you. Express gratitude for the intricate web of life and your unique place within it. How does nature reflect the love and abundance you hold within?

10 Prompts and Ideas for Improving Mental Health

Mental health is intricately linked to every aspect of our lives, from physical health to professional productivity, and from personal relationships to overall life satisfaction.

Moreover, robust mental health serves as a protective factor, bolstering resilience during adversities, enhancing cognitive function, and promoting optimal emotional responses.

A study by Lyubomirsky et al. (2005) further elucidates that individuals with high levels of psychological wellbeing have better cardiovascular health, stronger immune function, and even increased longevity.

Given its profound implications, it becomes vital to place mental health at the forefront of our daily priorities, ensuring a life that's not just lived, but truly cherished and enriched.

Download this tracking worksheet to help improve mental health.

5 Prompts for clients with depression and anxiety

By journaling about feelings that might be challenging to express verbally, clients can gain insight into their emotional states, recognize patterns in their thinking, and develop coping mechanisms.

Journaling can lead to significant improvements in mood disorders, reduced health visits, and enhanced cognitive functioning (Smyth & Pennebaker, 2008).

In the context of depression, where feelings of worthlessness or hopelessness might prevail, documenting achievements can be particularly empowering. Additionally, the structured and repetitive nature of journaling can serve as a grounding exercise, helping those with anxiety to anchor themselves in the present moment.

The following journaling prompts can be helpful for individuals grappling with depression and anxiety and those who want guidance to process emotions:

1. Anxiety dialogue
If your anxiety could speak, what would it say? How would you respond to it?

2. Facing fears
What's one fear you encountered today? How did you cope, or what can you do differently next time?

3. Success stories
List small achievements or tasks you accomplished today.

4. Emotional weather report
If your current emotions were a type of weather, what would they be? Cloudy, stormy, sunny breaks?

5. Comfort list
Identify five things that always bring you comfort or peace. How can you incorporate one into your day tomorrow?

4 Journaling prompts for processing emotions

1. Emotion mapping
Describe your current emotion as if it were a place. What does it look, sound, and feel like?

2. Letter to my emotion
Write a letter to the emotion you're feeling, whether it's anger, sadness, joy, or confusion.

3. The "why" deep dive
Pick an emotion you felt today and ask yourself "why?" five times, diving deeper into the root cause.

4. Future self-soothing
What advice would a calm and centered future version of yourself give to your current emotional state?

4 Most Effective Apps for Journaling

Several mental health apps available today provide users with tools and resources to manage their symptoms and improve their overall mental health.

These apps often include features such as mood tracking, mindfulness exercises, relaxation techniques, cognitive reframing activities, and community support.

The following apps can also be helpful for journaling:

1. Day One

This user-friendly app allows for versatile journaling experiences. With the ability to include photos, voice recordings, and even location tags, it's perfect for capturing memories or moods in a multi-sensory format.

Find the app in the Google Play store.

Find the app in the Apple App Store.

2. Reflectly

Using artificial intelligence, Reflectly tailors questions to guide your reflection process and helps you uncover deep insights about your emotions and thoughts over time.

Find the app in the Google Play store.

Find the app in the Apple App Store.

3. Five Minute Journal

Based on the principles of positive psychology, this app focuses on gratitude, setting daily intentions, and reflection, all in a quick, easy-to-use format.

Find the app in the Google Play store.

Find the app in the Apple App Store.

4. Journey

With its beautiful interface and cloud syncing capability, Journey supports multimedia entries and offers a safe, private space for your mental health reflections.

Find the app in the Google Play store.

Find the app in the Apple App Store.

In addition to these excellent journaling apps, consider visiting our article listing the 11 Best Gratitude Apps to Increase Your Wellbeing.

4 Helpful Books for Your Journey

The following are recommended books for your clinical library, some specifically on journaling and others on the self-discovery journey.

1. The Journal Writer's Companion: Achieve Your Goals, Express Your Creativity, Realize Your Potential - Alyss Thomas

This book is designed as a clear and practical guide for using journaling to succeed in various areas of life.

It serves as a comprehensive reference to different journaling techniques, including gratitude journals, bullet journals, legacy journals, and art journals. The book aims to be the only guide needed for achieving personal and professional success through journaling. ​

With over 275 insightful prompts and exercises, this guide offers techniques to dive deep into self-reflection, helping readers tap into their creativity, understand themselves better, and live more mindfully.

Find the book on Amazon.

2. Soul Therapy: A 365 Day Journal for Self Exploration, Healing and Reflection - Jacqueline Kademian

This daily, guided journal is aimed at facilitating self-exploration, healing, and reflection.

The journal features 365 days of thought-provoking journaling prompts, inspiring quotes, and open-ended questions. It also includes daily practices and motivational "soul food" with space for writing.

This journal is designed as a comprehensive tool for personal growth, encouraging users to delve deeper into self-understanding and personal development through guided journaling activities.

Find the book on Amazon.

3. The New Diary: How to Use a Journal for Self-Guidance and Expanded Creativity - Tristine Rainer

This comprehensive guide presents a modern approach to journal writing. It moves beyond traditional diary keeping, focusing instead on using a journal as a tool to tap into your inner resources.

This book is aimed at both experienced journal keepers and novices, offering various methods for using a diary to achieve personal goals, clarify visions for the future, and focus energy. It serves as a medium for unlocking intuition and imagination, and as a workbook for exploring dreams, past experiences, and current life situations.

The book is intended for anyone seeking practical ways to address personal issues and for those seeking self-reliance, inner liberation, and creative inspiration.

Find the book on Amazon.

4. Journal to the Self: Twenty-Two Paths to Personal Growth - Kathleen Adams

This roadmap to journaling offers a step-by-step method for personal growth, creative expression, and career enhancement.

Journal to the Self is a reader-friendly guide to journal keeping, seen as a rewarding path to greater self-awareness. It is described as a classic work in the field and is known for its practical and approachable style.

Adams, a nationally recognized therapist, provides various journaling techniques and insights, making it a valuable resource for those looking to explore the benefits of journal writing for personal development​.

Find the book on Amazon.

We also have a shortlist of the 5 Best Books of Gratitude, which includes Oliver Sacks's Gratitude, for even more reading material.

Resources From PositivePsychology.com

On our site, we have a multitude of tools and articles to help on a client's mental health journey.

Our Gratitude Journal: 66 Templates & Ideas for Daily Journaling provides methods and a format to begin exploring how to cultivate thankfulness and appreciation for life. This article contains various modalities to get started on a gratitude practice and maps out what benefits you can expect.

If you are more data driven and want to track affect and emotion, refer to our 7 Best Mood Trackers to Chart and Journal Your Mood. This article provides some of the best resources to begin monitoring and charting changes in mood and possible reasons for those shifts.

Likewise, refer to our 13 Self Reflection Worksheets & Templates to Use in Therapy if you would like your client to focus specifically on self-awareness skills. This article provides prompts, worksheets, tools, and other unique interventions to help clients reflect on their self-discovery journey.

If you're looking for more science-based ways to help others harness the benefits of gratitude, check out this collection of 17 validated gratitude tools for practitioners. Use them to help others shift to a more positive mindset and experience the joys of life more deeply.

A Take-Away Message

Journaling can offer a window into the inner workings of a client's mind outside of the therapy room. By dissecting experiences and reflecting on them, individuals can gain clarity and develop more constructive strategies to tackle challenges (Pizarro, 2004).

This act of writing transcends mere documentation; it serves as a mirror, reflecting our deepest thoughts, fears, aspirations, and emotions. Through this reflection, individuals can discern patterns, confront traumas, celebrate triumphs, and most crucially, understand themselves on a profound level.

Journaling prompts encourage us to question, to challenge, and to dream. By consistently engaging with our inner narratives, we not only build self-awareness and emotional resilience but also cultivate a sense of purpose and direction.

The pen, in this context, becomes a powerful tool, not just for recording life but for shaping it.

We hope you enjoyed reading this article. Don't forget to download our three Gratitude Exercises for free.

Frequently Asked Questions

Starting a daily journaling practice can be achieved by following these steps:

1. Set aside time daily to dedicate to journaling.

2. Create a comfortable space.

3. Begin with a journaling prompt.

4. Be consistent.

Journaling exercises are structured activities or techniques used to explore particular themes, emotions, or experiences in depth.

While journaling is a personal activity, and there's no one-size-fits-all approach, some general guidelines can enhance the experience:

1. Be honest with yourself. Your journal is a safe space; be genuine in your entries.

2. Don't worry about perfection. It's about expression, not crafting perfect prose.

3. Write regularly. Even if it's brief, regular writing helps in maintaining continuity.

4. Reflect on past entries. Revisiting old entries can offer insights into personal growth and change.

Journaling activates the brain's left hemisphere, which is analytical and rational, allowing the right hemisphere, associated with creativity and intuition, to explore freely and express.

Journaling also provides a therapeutic outlet, helping in the processing and management of emotions.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

Kabat-Zinn, J. (2005). Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion.

Lyubomirsky, S., King, L., & Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success? Psychological Bulletin, 131(6), 803-855.

McAdams, D. P. (2001). The psychology of life stories. Review of General Psychology, 5(2), 100-122.

Morin, A. (2011). Self-awareness part 1: Definition, measures, effects, functions, and antecedents. Social and Personality Psychology Compass, 5(10), 807-823.

Neff, K. D., & Vonk, R. (2009). Self-compassion versus global self-esteem: Two different ways of relating to oneself. Journal of Personality, 77(1), 23-50.

Pizarro, J. (2004). The efficacy of art and writing therapy: Increasing positive mental health outcomes and participant retention after exposure to traumatic experience. Art Therapy, 21(1), 5-12.

Smyth, J. M., & Helm, R. (2003). Focused expressive writing as self-help for stress and trauma. Journal of Clinical Psychology, 59(2), 227-235.

Smyth, J. M., & Pennebaker, J. W. (2008). Exploring the boundary conditions of expressive writing: In search of the right recipe. British Journal of Health Psychology, 13(1), 1-7.

Steger, M. F., Frazier, P., Oishi, S., & Kaler, M. (2006). The Meaning in Life Questionnaire: Assessing the presence of and search for meaning in life. Journal of Counseling Psychology, 53(1), 80-93.

Ullrich, P. M., & Lutgendorf, S. K. (2002). Journaling about stressful events: Effects of cognitive processing and emotional expression. Annals of Behavioral Medicine, 24(3), 244-250.

Read other articles by their category

Company details

Chamber of Commerce (KvK) Registration Number: 64733564

Taxation (VAT) Number: NL855806813B01

Contact

PositivePsychology.com

Gandhiplein 16

6229 HN Maastricht

The Netherlands

info@positivepsychology.com

Sign up and download tools

Join 550,000+ helping professionals who get free, science-based tools sent directly to their inbox. Plus, be the first to receive exclusive content & discounts.

© 2024 PositivePsychology.com B.V. Built with love in the Netherlands

3 Gratitude Exercises Pack

# data[].attributes.attachment_link.title
30 Best Journaling Prompts for Improving Mental Health

# data[].attributes.attachment_link.description
Journaling enhances the therapeutic process. We offer several journaling prompts for your clients and when and where to apply them.

# data[].attributes.attachment_link.description
Take 2 Minutes is dedicated to helping you become happier through the use of our proven text-based programs and activities.

# data[].attributes.attachment_link.readable_text
An evidence-based approach to supporting the mental health and wellbeing of children in the classroom, school and home environments. Choose the implementation option to suit your school.

For a limited time, Australian primary schools can apply for a funded place and receive the Primary School Program at no direct cost to the school.

Smiling Mind is Australia's leading digital-led, prevention focussed mental health not-for-profit. Smiling Mind has been helping minds thrive for over 10 years and are the innovators behind Australia's most trusted mental wellbeing app. Our evidence-based tools support people to learn the skills to maintain their mental health in fun and interactive ways.

If you'd like to support our work, you can make a donation. Every contribution, however large or small makes a difference and we're so grateful for your support.

The Australian Mental Wellbeing Index provides a snapshot insight into the everyday mental wellbeing of Australia. It explores the factors that contribute to mental wellbeing and aims to generate a national conversation about how Australians can take a proactive approach to support mental wellbeing.

We've recently released the second annual report exploring the data collected across 2022-2023. The latest report shows young Australians aged 18-24, are experiencing poorer mental wellbeing than older age groups and poorer levels of focus and concentration may be a key driver of this.

A daily mindfulness and meditation guide at your fingertips

#1 Apple Health & Wellbeing App 2018 - Australia

Trusted by over 7.8M people

100% evidence based

FREE Programs for children and adults

We suggest 10 minutes a day

What are you waiting for?

DOWNLOAD THE APP NOW AND SEE FOR YOURSELF!

# data[].attributes.attachment_link.description
Smiling Mind is a non-for-profit web and app-based meditation program developed by psychologists and educators to help bring mindfulness into your life.

# data[].attributes.attachment_link.description
Relax with Calm, a simple mindfulness meditation app that brings clarity and peace of mind into your life

# data[].attributes.attachment_link.title
Vagus Nerve Reset - 1 Minute Breathing Exercise

# data[].attributes.attachment_link.title
Floating Lanterns - Hey Bear Sensory -  Relaxing Video with Calming Music - Sleep Video

# data[].attributes.attachment_link.title
Relaxing Meadow with Ambient Nature Sounds, Wildflowers, and Mountain View - 8 Hours

# data[].attributes.attachment_link.title
【Heal Yoga】Sound Bath 🌼|  For Stress Relief | 3 Min Daily Yoga

# data[].attributes.attachment_link.title
Calming Jellyfish Aquarium ~ Relaxing Music for Sleep & Stress Relief

# data[].attributes.attachment_link.title
Relaxing Music with Nature Sounds - Waterfall HD

# data[].attributes.attachment_link.title
Rainfall on Rooftop 🌧️ | Soothing Nature ASMR for Sleep #rain #sleepsounds #sleeppeacefully #sleep

# data[].attributes.attachment_link.title
Sound Bath Guided Meditation | Sound Healing & Deep Relaxation 😌 20 Min

# data[].attributes.attachment_link.readable_text
Skip to main content

The Healthy Minds Program App is your easy-to-use guide to well-being.

A Proven Path to Well-Being. Powered by Science.

With a combination of podcast-style lessons and both seated and active meditations, you'll learn what the science says about the brain while developing skills to tap into these learnings for a healthier, happier you.

The Healthy Minds Program Framework

The ground-breaking Healthy Minds Program uses neuroscience, contemplative traditions, and skill-based learning methods to help you develop the skills for a healthy mind, now in the palm of your hand. Translating pioneering neuroscience into tools for everyday life, our unique framework guides you through the four pillars of the science of training the mind.

Features

Active and Seated Practices

Choose the style of practice that works for you, with both seated and active meditations from 5-30 minutes in length.

Podcast-style Lessons

Taught by some of the world's leading scientists and meditation teachers, our lessons provide insights on the science of training the mind.

Healthy Minds Report

Measure your current level of well-being and watch how it changes over time as you train your mind.

Get the Healthy Minds Program App Today

The Healthy Minds Program App is freely available thanks to the generosity of our donors. You won't find a paywall or a subscription fee on our app because we are powered by science, and funded by donation.

Tangible Benefits, Supported by Decades of Scientific Research

The scientific research at the Center for Healthy Minds, led by Dr. Richard Davidson, has led to breakthroughs in the neuroscience of well-being and how the mind can be trained to be more focused, calm, and resilient through meditation training.

Meet Our Healthy Minds Guides

By clicking "Accept All Cookies", you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.

Celebrating A Decade of Well-Being

Join us as we celebrate our 10-year Anniversary and Mental Health Awareness Month!

To commemorate this special occasion and to continue our mission, we're inviting our community to donate $10 in honor of each year we've been helping people around the world cultivate the skills of well-being.

×

# data[].attributes.attachment_link.title
Try Our Free App for Guided, Mindful Meditation | Healthy Minds Innovations

# data[].attributes.attachment_link.description
Powered by science, funded by donation - no paywalls. Choose from active or seated meditation practices, ranging from five to 30 minutes long. Download the app now!

# data[].attributes.attachment_link.title
Moodfit | Fitness for Your Mental Health

# data[].attributes.attachment_link.description
Improve the fitness of your mood with proven tools & insights using Moodfit's free mobile app. CBT, mood journal, gratitude, mindfulness, inspiration & more.

# data[].attributes.attachment_link.title
Self Care Toolkit - Right Direction for Me

# data[].attributes.attachment_link.title
Sound Bath in the Forest ✦ A=432Hz ✦ A Serene Forest Bath Accompanied by Gentle Ambient Tones

# data[].attributes.attachment_link.title
Parasympathetic Nervous System Music | Healing Frequency | Sound Bath (Meditation)

# data[].attributes.attachment_link.title
Unlock Inner Calm: 8 Easy Vagus Nerve Exercises

# data[].attributes.attachment_link.readable_text
Feel overwhelmed by stress? You're not alone. Life is stressful these days. Luckily, your body has a secret weapon to help you snap out of stress loops - the vagus nerve. The vagus nerve is like your body's built-in stress buster. It hits the reset button on your stress response, helping you chill out and handle stress better. Ready to tap into your vagus nerve's power? Read on for 10 holistic tools that activate the vagus nerve to help you find some inner calm. But before we dive in, let's do a quick rundown of the vagus nerve.

What is the Vagus Nerve?

The vagus nerve is the largest cranial nerve in your body. Known as the "wandering nerve," it winds throughout your body connecting your brain, heart, lungs, and digestive system. It's like an information superhighway that allows your organs to communicate.

The vagus nerve is part of your autonomic nervous system (ANS). It plays a role in sensory and motor functions you do without conscious effort like:

Breathing

Digestion

Heart rate

Immune system response

Inflammation

Mood

Mucus and saliva production

Speech

Skin and muscle sensations

Urine output

Your ANS has two branches: the sympathetic nervous system and the parasympathetic nervous system.

The vagus nerve belongs to the parasympathetic branch, known as your "rest and digest" response. It helps you relax and switch off "fight or flight" mode when your sympathetic nervous system becomes activated. On top of that, it enhances neuroplasticity, allowing your brain to change and form new habits.

And here's the good news - you can stimulate your vagus nerve intentionally. This can help regulate your nervous system, relax your body and mind, and improve your overall well-being.

How to Stimulate the Vagus Nerve

Vagus nerve stimulation devices have shown success in treating conditions like epilepsy and depression. But you don't need fancy gadgets to improve your vagal tone. There are plenty of DIY vagus nerve exercises and tools that can help you relax.

Here are 10 holistic ways to activate your vagus nerve:

1 - Breathwork

Slowing down your breath is one of the fastest holistic ways to stimulate your vagus nerve. When you're feeling stressed, your breath shifts. You may breathe quicker, take shallow sips of air, or forget to breathe altogether. These breath-holding patterns activate your "fight or flight response," which can lead to a vicious cycle of fear and anxiety.

Luckily, taking slow deep breaths helps you move out of fight or flight. That's because your vagus nerve runs through your belly. When you take deep diaphragmatic breaths, it activates the vagus nerve, sending signals of safety to your body.

The exhale is what triggers the relaxation response. So try extending your exhales to make them longer than your inhales. Many breathwork patterns can work here. Box breathing, 4-7-8 breathing, alternate nostril breathing, and diaphragmatic breathing are all good options. No matter which breath you choose, be sure to breathe deep into your belly, not your chest. Practice for a few minutes any time you need a stress soother.

2 - Singing or humming

Carpool karaoke isn't just fun, it activates your vagus nerve. That's because four branches of the vagus nerve run through your neck. When you sing loudly, your vocal cords vibrate, stimulating your vagus nerve. So if you needed an excuse to sing more, now you've got it!

Not a fan of singing? No worries. Humming a tune creates the same vibrations and can have a similar effect. One study had high blood pressure patients practice a yoga technique called "bee humming" breath. In just 5 minutes their heart rate variability increased, a sign of improved parasympathetic activity.

3 - Gargling

Think gargling is just for sore throats? Nope. It's also a simple exercise that can strengthen your vagus nerve. Like singing and humming, gargling vibrates your vocal cords to improve vagal tone.

To try it out, take a sip of water and gargle vigorously for 30 seconds to one minute. Your vagus nerve runs through the back of your throat. So be sure to direct the water there for the best effects.

4 - Meditation or yoga

Meditation and yoga focus on mindfulness and deep breathing. This makes them excellent tools to give your vagus nerve a boost. Doing these practices slows down your breath and helps you stay in the present moment. This activates the parasympathetic nervous system, helping you feel calm and relaxed.

If you're new to meditation and aren't sure how to start, many apps can walk you through it. Heads p ace, Calm, and Insight Timer are all good options. And if hitting a yoga studio sounds intimidating, that's okay too. There are tons of free at-home yoga routines you can do.

5 - Laughter

Having a good chuckle not only makes you feel good, it gives your vagus nerve a workout. That's because your vagus nerve runs through your abdomen. When you let out a hearty belly laugh, it activates your vagus nerve and boosts your mood.

To harness this power, look for ways to let more laughter into your life. Watch comedy movies, share silly memes, or spend time with funny friends.

6 - Exercise

Exercise boosts your mood, increases circulation, reduces inflammation, and yes - stimulates the vagus nerve. In particular, endurance training and interval training have powerful effects on vagal tone. Both are shown to improve heart rate variability and increase parasympathetic activity.

To harness this power, aim to get 20-30 minutes of physical activity each day. Jog, bike, swim, lift some weights, or play some pickleball. You'll tone your vagus nerve and get a hit of mood-boosting endorphins.

7 - Cold water exposure

Cold water therapy has become trendy these days, and for good reason. Cold water exposure stimulates your vagus nerve and slows down your heart rate. And you don't have to do a full-on ice bath to see the benefits.

Even submerging your face in ice-cold water or placing an ice pack on the back of your neck can have an impact. Or if you're feeling brave, consider taking a cold shower to give your vagus nerve a boost.

8 - Massage

There's nothing quite like a massage to help you chill out. And it turns out, some of those relaxing effects may be due to vagus nerve stimulation. Massage melts away stress and tension, but it also activates the vagus nerve.

One study found that foot reflexology massage improved vagus nerve activity and reduced blood pressure. This is interesting, considering the feet are nowhere near the vagus nerve!

Even a short 10-minute shoulder massage can improve heart rate variability and promote relaxation.

9 - Acupuncture

Part of the vagus nerve, known as the auricular branch, runs through your ear. Acupuncture is an excellent way to stimulate this branch.

Research shows auricular acupuncture, or "ear acupuncture" can promote relaxation and improve vagal tone. It reduces heart rate and improves heart rate variability, both signs of parasympathetic activity.

10 - Chiropractic care

Chiropractic adjustments get the spine in proper alignment. This reduces pressure on your nerves, including the vagus nerve. This can, in turn, improve nervous system function.

Cervical adjustments can be particularly helpful since the vagus nerve runs through the neck. When done regularly, chiropractic care can help to keep the vagus nerve working properly to promote balance in your nervous system.

Activate Your Vagus Nerve With Holistic Medicine in the Chicago Area

Stimulating your vagus nerve is a powerful holistic tool to melt away stress and enhance your well-being. Done regularly, the exercises we've covered will tone your vagus nerve to promote relaxation.

Holistic therapies like massage, acupuncture, and chiropractic care can also give your vagus nerve a boost. And at Anchored in Health, we offer all three!

If you live in the Chicago area and are tired of chronic stress wearing you down, we're here to help. Our holistic doctor has been helping Chicagoans improve their health and well-being for over 20 years.

So if you're ready to ditch stress and improve your resiliency, follow these steps:

1. Contact us with questions.

2. Book your first acupuncture, massage, or chiropractic care appointment here.

3. Experience how amazing you can feel when your nervous system is in balance!

Other Wellness Services Offered at Anchored in Health in Orland Park, IL

At Anchored in Health, we offer a variety of holistic services to restore health and vitality. This includes functional medicine, the Shape Reclaimed program, genetic testing, and thermography. Reach out to find out how we can help enrich your health and well-being. And for more helpful health tips, feel free to visit our blog.

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health or a medical condition.

Reading this blog does not establish a doctor-patient relationship between you and Anchored In Health or any of its practitioners. Reliance on any information provided in this blog is solely at your own risk. For medical concerns, always consult a licensed healthcare provider.

Sources

1. https://www.ncbi.nlm.nih.gov/books/NBK537171/

2. https://my.clevelandclinic.org/health/body/22279-vagus-nerve

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082307/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7563188/

5. https://www.mayoclinic.org/tests-procedures/vagus-nerve-stimulation/about/pac-20384565

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10395759/

7. https://www.sciencedirect.com/science/article/abs/pii/S1550830720301166

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5121464/

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10295257/

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6334714/

11. https://pubmed.ncbi.nlm.nih.gov/22314629/

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7479151/

13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3523683/

14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8023121/

# data[].attributes.attachment_link.title
10 Holistic Ways to Stimulate the Vagus Nerve & Why It's Important

# data[].attributes.attachment_link.description
Stimulating your vagus nerve helps relax your nervous system, body, & mind. Learn how holistic medicine in the Chicago area can help.

# data[].attributes.attachment_link.description
Daily online crossword puzzles brought to you by USA TODAY. Start with your first free puzzle today and challenge yourself with a new crossword daily!

# data[].attributes.attachment_link.title
Coffee break - 10 min Countdown with Alert

# data[].attributes.attachment_link.description
MSN Games - Play FREE games from old classics to NEW favorites. There’s something for everyone on MSN Games!

# data[].attributes.attachment_link.title
5 Minute Mindful Coffee Break | An Informal Meditation Practice

# data[].attributes.attachment_link.authors[].name
Jeremy Godwin — Let’s Talk About Mental Health

# data[].attributes.attachment_link.title
Stop feeling guilty about taking a break!

# data[].attributes.attachment_link.provider_name
Stigma-Free Student Mental Health Toolkit

# data[].attributes.attachment_link.readable_text
All of the presenting diagnostic definitions are derived from the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) created by the American Psychiatric Association.

These terms and definitions were written by Stigma-Free Society interns and Adler University psychology students, Alensia Ma and Brianna Kunder, and reviewed by Dr. Shimi Kang & Dolphin Kids: Future-ready Leaders.

To view definitions please click on the "name" or the "+" sign on any given line. It will expand for you to read the full definition and close when you click on another one. At any time you may scroll to the top of window click the white "X" in the upper right hand corner of the "pop up" window to return the page you were originally on.

American Psychological Association Psychologist locator: Useful search engine to find licensed psychologists by city or zipcode.

Psychology Today Find a Therapist: Broad search engine for finding counsellors, therapists, psychologists, treatment centers and support groups.

Bipolar disorder is a category that includes three different diagnoses under one umbrella: bipolar I, bipolar II, and cyclothymic disorder. Bipolar disorder is a brain disorder that causes changes in a person's mood, energy, and ability to function. People with bipolar disorder experience intense emotional states that typically occur distinctly, ranging from days to weeks, called mood episodes. These mood episodes are characterized as being manic/hypomanic (abnormally happy or irritable mood) or depressive (sad mood). Generally, people with bipolar disorder also experience neutral moods. When treated, people with bipolar disorder can live fulfilling and productive lives.
Prevalence:

1. Bipolar I Disorder → The development (onset) of a bipolar disorder (I) is approximately 18 years old. However, onset can occur at any age. Bipolar is not to be confused with typical mood fluctuations. Bipolar disorder is characterized by intense shifts in one's mood which can affect their daily routine, social interactions, and significantly disrupt their relationships.

2. Bipolar II Disorder → The development (onset) of bipolar II disorder is slightly later, beginning most typically in mid-20s, though it can begin earlier as well. This is a rough timeline estimate.

Depression, also known as major depressive disorder (MDD) is a mood disorder in which those who suffer experience persistent feelings of sadness and hopelessness and tend to lose interest in activities they previously enjoyed.
Prevalence:
The development (onset) of major depressive disorder is typically puberty. It is more common for females to experience than males. It is also important to address one's feelings of severe sadness and hopelessness as the risk of suicide is prominent with this disorder.

Anxiety is an adaptive response to stress in our environment. Anxiety disorders differ from typical feelings of nervousness or anxiousness to involve excessive fear, worry, or anxiety. It is the most common mental illness that can also include other types of anxiety, such as generalized anxiety, social anxiety, and more. Anxiety disorders are manageable and treatable.
Prevalence:
An anxiety disorder can begin as early as 1 year of age, though is more commonly seen in school-age children, with nearly 1 in 3 adolescents (13-18) experiencing an anxiety disorder.

ADHD is one of the most common neurodevelopmental disorders typically diagnosed in childhood. The two pillars of ADHD are Inattention and Hyperactivity. Inattention may look like wandering off task, having difficulty staying focused, or inability to stay organized. Hyperactivity may look like excessive motor activity, such as excessive fidgeting, tapping, restlessness, or talkativeness when it is not appropriate. ADHD interferes with one's functioning and development such as school performance and academic achievement, which can have a substantial impact on the child and their family
Prevalence:

1. It occurs in about 5% of children, with it being more common in males than females at a 2:1 ratio

2. This is not to say females experience ADHD less, it is more accurate to say that females often go underdiagnosed because they show symptoms of ADHD in different ways than males - they tend to have more inattentive features, whereas males tend to show more hyperactivity features

# data[].attributes.attachment_link.title
Student Mental Health Toolkit | Stigma-Free Society

# data[].attributes.attachment_link.description
Our Student Mental Health Toolkit contains Mental Wellness Lesson Plans that align with the B.C. curriculum guidelines. The Toolkit program is made for youth, educators, school counsellors, and parents/guardians, who want to teach and promote mental wellness for Grades 4-7 and 8-12.

# data[].attributes.attachment_link.description
A screening is a tool that has been proven by research to help identify symptoms of a mental health disorder. MHA’s screening tools provide an anonymous, free and private way to learn about your mental health and if you are showing warning signs of a mental illness.

# data[].attributes.attachment_link.title
Commune - Online Wellness Courses for Holistic Health

# data[].attributes.attachment_link.description
Commune is a course platform for personal and societal well-being. We create video courses with the world’s leading teachers across yoga and fitness, mindfulness, food and health, sustainability, and civic engagement.

# data[].attributes.attachment_link.title
Release Stress, Anxiety & Overwhelm - Tapping Meditation

# data[].attributes.body
De-Escalation Training

We’ve all seen minor incidents spark into a bigger situation, potentially even a crisis. These situations can escalate quickly, especially if emotions are running high. During these tense situations it’s essential to know how to support people, not just their behaviors™

# data[].attributes.attachment_link.title
De-Escalation Training | The Mandt System

# data[].attributes.attachment_link.description
Verbal de-escalation concepts are invaluable in dealing with people who are in crisis in the workplace or at school. See how our training can work for you.

# data[].attributes.body
For participants 18 yrs and older.

# data[].attributes.body
For participants 18 and older - learn how to support youth in your lives!

# data[].attributes.body
Teen supporting teens is what this course is all about. This course is for high school age students.

# data[].attributes.attachment_link.title
Teen_tMHFA General One-Pager v1-3 with info

# data[].attributes.body
Our adult module specific to Military, Veterans and their families.

# data[].attributes.body
If you need to talk, the 988 Lifeline is here.

At the 988 Suicide & Crisis Lifeline, we understand that life's challenges can sometimes be difficult. Whether you're facing mental health struggles, emotional distress, alcohol or drug use concerns, or just need someone to talk to, our caring counselors are here for you. You are not alone.

# data[].attributes.attachment_link.readable_text
Skip to main content

We can all help prevent suicide. The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States.

988

¡Los servicios de texto y chat de 988 Lifeline ya están disponibles en español!
Haga clic aquí para obtener información sobre cómo acceder a todos los servicios en español.

Conocer más

Stock photo by iStock.

The 988 Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week in the United States. We're committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness.

About The Lifeline

Anyone could be struggling with suicide. Find more specific resources below.

I'm Struggling With Individuals with Neurodivergence

We understand that every struggle is different. Experience the stories of people like you, and how they overcame crisis to find hope and recovery.
read stories of hope & recovery

First, you'll hear an automated message featuring additional options while your call is routed to your local 988 Lifeline network crisis center.

We'll play you a little music while we connect you to a skilled, trained crisis worker.

A trained crisis worker at your local center will answer the phone.

This person will listen to you, understand how your problem is affecting you, provide support, and get you the help you need.

988 Lifeline Center calls are free and confidential, and we're available 24/7.

Show What Happens When You Call The Lifeline

Everyone Plays A Role In Suicide Prevention

Get in touch

Call the Lifeline

# data[].attributes.attachment_link.description
Skip to main content We can all help prevent suicide. The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States. 988 ¡Los servicios de texto y chat de 988 Lifeline ya están disponibles en español!

# data[].attributes.body
Are you a Veteran in crisis or concerned about one?

You're not alone—the Veterans Crisis Line is here for you. You don't have to be enrolled in VA benefits or health care to call.

# data[].attributes.attachment_link.description
24/7, confidential crisis support for Veterans and their loved ones. Contact the Veterans Crisis Line: Dial 988 then Press 1, chat online, or text 838255.

# data[].attributes.body
Text HOME to 741741 from anywhere in the United States – 24/7, free, confidential. Crisis Text Line (CTL) is here for you. A live, trained volunteer Crisis Counselor receives the text and responds, all from our secure online platform. The volunteer Crisis Counselor will help you move from a hot moment to a cool calm.

# data[].attributes.attachment_link.title
Crisis Text Line | Text HOME To 741741 free, 24/7 Crisis Counseling

# data[].attributes.attachment_link.description
Crisis Text Line provides free, 24/7 support via text message. We're here for everything: anxiety, depression, suicide, school. Text HOME to 741741.

# data[].attributes.body
We’re here for you

If you are thinking about harming yourself — get immediate crisis support. Connect to a crisis counselor 24/7, 365 days a year, from anywhere in the U.S via text, chat, or phone. The Trevor Project is 100% confidential and 100% free

# data[].attributes.attachment_link.description
Get immediate help 24/7/365. The Trevor Project’s crisis counselors are just a text, chat, or phone call away. Completely confidential and free LGBTQ hotline.