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5-Min Mental Health Routine for Busy People

 Hello and welcome back to The Therapist Diaries! 

This week has been a lot. Between work deadlines, unexpected errands, and the general chaos of life, my usual self-care routines have pretty much gone out the window. I found myself feeling scattered, irritable, and completely drained by the end of each day—but with zero time (or energy) for anything that felt like a real reset.

So I started thinking: What can I actually do in five minutes? Something that’s truly beneficial for my mental health, doesn’t feel like another task, and can fit into even the busiest day.

That’s how I came up with this simple, five-step mental health routine. It takes just five minutes total, can be done almost anywhere, and has honestly helped me feel a little more centered in the middle of the mess. If your week’s been hectic too, this might be exactly what you need.

Breathe with Intention (1 Minute)

Start with one full minute of deep, intentional breathing. Inhale for 4 seconds, hold for 4, exhale for 4, and pause for 4. (This is called box breathing.) It lowers cortisol (your stress hormone) and helps calm your nervous system. You can do this sitting at your desk, in your car, or even in the bathroom if needed.

Name What You’re Feeling (1 Minute)

Take a moment to name and validate your emotions. Ask yourself: What am I feeling right now? Is it stress? Frustration? Excitement? Research shows that simply labeling your emotions can reduce their intensity. You don’t need to fix anything—just notice. (See research citations below) 

 Practice Gratitude (1 Minute)

Write down or mentally list 3 things you’re grateful for—big or small. This simple act can shift your focus away from stress and toward what’s working in your life. Try not to repeat the same things every day. Look for small wins and quiet joys. 

Move Your Body (1 Minute)

Get up and stretch, roll your shoulders, shake out your arms, or take a quick walk around the room. Physical movement, even if brief, boosts endorphins and helps release tension built up from sitting or focusing too long.

Set One Positive Intention (1 Minute)

End with a short intention: I will respond with patience today. I am enough as I am. I will take one thing at a time. A simple mantra helps center your mindset and create focus. Say it out loud, write it down, or keep it in mind as you go.


You don’t need to overhaul your life to feel better. You just need small, consistent moments of care. This 5-minute mental health routine can be done first thing in the morning, between meetings, or right before bed. Try it daily for a week and notice how your mind responds. Remember that you matter—even when you’re busy!

Until next time—be kind to your mind.
—The Therapist Diaries


*** For professional inquiries please reach out to georgina.m.lloyd@outlook.com





Sources:

Lieberman, M. D., et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.


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