Jennifer LytleTherapy is not cheap. What if you could enjoy free therapeutic activities? What if these exercises aided in overall mental health? One aspect of counseling is finding manageable ways to maintain overall goodness and wellness in everyday life. Try these four ideas and let us know how you make these work for you.
Quiet Time
Bustling traffic. A phone that dings with every app reminder and notification of communication through email and text. Personal computers in bedrooms and endless Netflix carnage to survive an almost end of the world Pandemic experiment…Is this a close description of your everyday life? I think it’s accurate for me except that I have brutally stripped away and minimized app privileges and phone notifications. Finding quiet time means internal quiet paired with minimized environmental noise and distraction according to Very Big Brain (2023).
Vacay
“Adventure is out there,” as the young Ellie and Russell would say (Docter & Peterson, 2009).
Whether you go alone or take a friend, get away from the day-to-day no less than once a year. Find ways to discover new foods, new atmospheres, and new sounds.
Life on autopilot is lame. When we engage with our physical environment with a fresh perspective, it offers something rich. Get somewhere new to live a fuller life. People who rarely travel have limited vantage due simply to their lack of varied experiences. Defy the drugery and explore a state park, community playscape, or abandoned town within 100 miles of your stomping grounds to investigate and explore.
The image above is original photography from a spontaneous moment my family and I took while traveling from Big Bend. Our vehicle may have actually overheated and instead of worrying about it, we jumped in the lake . . . literally. What is funny about the dip was it was an answer to an unprayed desire. I had wanted to swim in the area. A moment opened for us to swim and we embraced the opportunity.
If you are unable to take what one might consider a real vacation; there may be unconventional ways to hang out and have fun in a new environment.
- Try a new restaurant
- Try a new meal
- Explore a different area of town
- Practice your foreign language skills
- Wear a different style of clothes
- Drive home via a different route
- Shop with a different grocer or retail company
Trash It
This Everyday Free Therapy step is best utilized when one is using time/energy in an unproductive way. When my mind is distracted, I sometimes set electronics and work aside to clean or declutter. I found it is more beneficial than allowing my mind to be filled with noise. Naragatti and Vadiraj (2023) report clean areas “result[ ] in an enhanced standard of living . . . [and promote] higher levels of life satisfaction” and even reduce crime rates!
How To Trash It
If you have ever experienced racing thoughts, try Trash It in relation to a specific area. Start small with a distinctly defined objective. Some ideas include:
- A purse
- Travel luggage
- Bathroom cabinet
- Kitchen drawer
- Desk
- Shoe closet
- Laundry room
Here are the steps I have found the most helpful to clear up and clean up any area. If helpful, you may wish to collect and set out all items potentially needed to help you clean the space. Perfectionists, perpetual procrastinators, or obsessive personalities are advised to skip this step entirely. Examples of needed supplies include:
- Wipes or cleaning spray
- Trash bag/can
- Organizing bins or totes
- Gloves (if needed)
- Paper towels
- Duster
Now, how can one effectively and efficiently complete this step with the hopes of increased mental health? Toss, sort, and wipe are three steps.
Toss It
Start with the trash. All trash goes. Anything broken, torn, or excessively dirty is thrown away. For hoard prone individuals, do this step as quickly as possible. If it is helpful, set a time limit for the toss step.
Sort It
Everything that does not belong in the space gets put aside. Decide if you will sort and separate into piles as you remove items or if you simply need to set them aside for now. Perfectionists, perpetual procrastinators, and obsessive personalities are encouraged to set the items aside in a single area without sorting. Starting and finishing one area is the focus for the sort it step.
Wipe It
- Dust
- Sweep
- Wipe the area clean
- Spray with freshener
Physical cleaning can support mental clarity and improved life experiences. After you try this version of trash it, comment about how you made this work in your chosen space. Check out Everyday Free Therapy pt. 1 Trash It step and let us know which you like most.
Work It
Stop. What. You’re. Doing.
Dance.
Move it.
Shake it.
Rock out.
Let loose.
Get jiggy with it.
Now, aren’t you already feeling better?
For the more moderate personality; here are other ways to get physically active in a mainstream manner.
- Walk to check the mail
- Park as far away from the front of the building
- Go inside for takeout
- Pick up trash or debris in the yard
- Ride a bike to the convenience store
- Take the stairs
- Walk to the bathroom in a different building or department at work
In case those are too wild for you, traditional options include:
- Join a group sport
- Teach a youth fitness class
- Visit the gym
- Walk the track at your local public school
Whatever way you choose to engage in healthy ways to manage stress and reduce anxious symptoms, we hope one of these ideas inspired you towards mental health and wellness. Feel free to download this printable and stick it on your wall for encouragement.
Check out Everyday Free Therapy pt. 1 and comment back with your favorite idea.
Feedback
Did you try any of these free therapeutic activities? Share how they worked for you or what variations you enjoyed below in the comments section.
Ask For Help
If you or someone you know needs professional mental health support to reduce anxiety and manage stress, professionals at Joyful Journeys Counseling are skilled at working with clients through all stages of life. We specialize in treating a variety of anxiety disorders including Generalized Anxiety Disorder (GAD), Obsessive-Compulsive Disorder (OCD), Specific Phobias, school fears, Panic Disorders, Social Anxiety, and Separation Anxiety. Reach out today for a free consultation.
Sources (In order of appearance)
Very Big Brain. (2023, October 21). The role of silence in promoting brain health. Very Big Brain. https://verybigbrain.com/outside-influences/the-role-of-silence-in-promoting-brain-health/
Docter, P. & Peterson, B. (Directors). (July 23, 2009). Up [Film]. Pixar Animation Studios.
Naragatti, S., & Vadiraj, H.S. (2023). Scientific evidence-based cleanliness: Empowering environment and harmony in society. International Journal of Innovative Science and Research Technology, 8(10), 224–228. http://dx.doi.org/10.5281/zenodo.10016212
About the Author
Jennifer Lytle is a Licensed Marriage and Family Therapist who runs a private practice in Central Texas. With her vast experience as a school counselor, GED teacher, and crisis counselor, she advocates for accessible, high-quality mental health care for children, adolescents, and families.
Jennifer is particularly passionate about educating parents to support children struggling with anxiety and offers parent coaching, family therapy, and individual treatment for anxiety and obsessive-compulsive disorder (OCD). She is confident in helping clients develop and personalize coping skills.
