Spiritual Practices for Stress Reduction and Mental Wellness
                     SPIRITUAL 
PRACTICES FOR 
STRESS REDUCTION 
AND MENTAL 
WELLNESS
Get regular exercise
 Just 30 minutes of walking every day can help 
boost your mood and improve your health. 
Small amounts of exercise add up, so don’t be 
discouraged if you can’t do 30 minutes at one 
time.
Source: www.nimh.nih.gov
Eat healthy
 A balanced diet and plenty of water can 
improve your energy and focus throughout the 
day. Also, limit caffeinated beverages such as 
soft drinks or coffee.
Source: www.nimh.nih.gov
Make sleep a priority
 Stick to a schedule, and make sure you’re 
getting enough sleep. Blue light from devices 
and screens can make it harder to fall asleep, 
so reduce blue light exposure from your phone 
or computer before bedtime.
Source: www.nimh.nih.gov
Try a relaxing activity
 Explore relaxation or wellness programs or 
apps, which may incorporate meditation, 
muscle relaxation, or breathing exercises. 
Schedule regular times for these and other 
healthy activities you enjoy such as journaling.
Source: www.nimh.nih.gov
Set goals and priorities
 Decide what must get done now and what can 
wait. Learn to say “no” to new tasks if you 
start to feel like you’re taking on too much. Try 
to be mindful of what you have accomplished 
at the end of the day, not what you have been 
unable to do.
Source: www.nimh.nih.gov
Practice gratitude
 Remind yourself daily of things you are 
grateful for. Be specific. Write them down at 
night, or replay them in your mind.
Source: www.nimh.nih.gov
Focus on positivity
 Identify and challenge your negative and 
unhelpful thoughts.
Source: www.nimh.nih.gov
Stay connected
 Reach out to your friends or family members 
who can provide emotional support and 
practical help.
Source: www.nimh.nih.gov
Do activities that you enjoy
 Try to continue doing the activities that you 
find meaningful and enjoyable, such as 
cooking for yourself or your loved ones, 
playing with your pet, walking in the park, 
reading a book, or watching a film or TV 
series.
Source: www.nimh.nih.gov
Thank you