Mental Health Reminders for When You’re Stressed
Stress is a natural part of life, but in the high-pressure world we live in, it’s easy to feel like your stress will never end.
The good news? Stress is temporary and with a few mental health reminders, you can move through stress quicker than ever. As you read through this blog post, focus on ways you can ground yourself and reclaim your peace — even in the middle of a storm.
Here are some meaningful mental health reminders that may help you find peace amidst the chaos:
You’ve Survived 100% of Your Bad Days
You’ve already conquered all of the challenges life has thrown at you. Take a moment to remind yourself of your resilience and the strength that has gotten you this far. Whatever stresses you’re facing right now, know that you have the courage to tackle it—just as you always have.
This is the mental health reminder you're most likely to forget: You’ve faced challenges before and made it through—this is no different.
Inhale peace, exhale tension
Breathe-- sometimes it's that simple. Deep breathing isn’t just calming; it’s science. It sends a signal to your brain that you are safe. Try this exercise whenever you’re feeling stressed:
Inhale for four seconds.
Hold your breath for four seconds.
Exhale for four seconds.
Repeat this mental health reminder cycle a few times and notice how your body begins to relax.
Rest Isn’t Laziness
If you're in the habit of pushing forward at full speed, this is your reminder to pause. Rest is not laziness; it’s a necessary recharge for your body, mind, and spirit. When you allow yourself to rest, you’re giving yourself the opportunity to tackle challenges with fresh energy and clarity.
Feelings Are Temporary
This is your mental health reminder that stress and overwhelm, like all other emotions, are temporary. When you’re in the thick of stress, it’s easy to feel like it will never end. But the truth is, emotions are waves—they rise, peak, and fall. That stressful moment you’re experiencing right now? It won’t last forever.
You Don’t Have to Do It All
Perfectionists, this one’s for you! It’s okay to focus on one task at a time and allow progress—no matter how small—to propel you forward. You don’t need to do it all at once. Remember, even small steps count.
Actually, You CAN Quit
Here’s a fun thought—you’re allowed to walk away. Whether it’s a toxic job, a draining commitment, or an unhealthy expectation, you can choose the challenges you take on. Give yourself permission to quit what no longer serves you and reclaim your agency.
This is the most important mental health reminder for people pleasers: Rember that you are free to leave at any time and you choose your challenges
Your Worth Isn’t Tied to Productivity
You’re valuable simply for being you, not for what you accomplish. Your worth is not measured by how productive you are. You deserve love and respect for simply being you. Challenging the idea that your value is tied to your work is a powerful step toward prioritizing your mental health.
This is the best mental health reminder for work: Your work doesn't define you!
Perfection Isn’t Real
Instead of aiming for flawlessness, focus on doing your best—whatever that looks like today—and celebrate the small victories along the way. Every step forward, no matter how tiny, is worth cheering for. Progress over perfection because perfection is an illusion.
Asking for Help Makes You Stronger
You are not alone. Whether it’s leaning on your support system or reaching out to a trusted professional, asking for help is one of the most courageous things you can do. You don’t have to carry the weight of stress on your own.
This is the hardest mental health reminder for hyper-independent people: Lean on your support system or talk to someone you trust; you don’t have to carry stress alone.
Control What You Can, Release What You Can’t
Focus on what you can control. While stress can make you feel like everything is falling apart, there are always things within your control. Focus on those, and gently release the things you can’t. Worrying about things outside your control only drains your energy.
It's Okay to Say "No"
Protecting your energy is a form of self-care, not selfishness. Declining commitments that drain your energy is essential for protecting your well-being. Remember, saying no to one thing means saying yes to yourself.
Your Pace Is the Right Pace
There’s no rulebook saying you need to move through life at lightning speed. Go as slowly as you need to, and remind yourself that your pace is valid—life isn’t a race, and it’s okay to slow down when you need to.
This is your mental health reminder to set your own pace! Whether it is a self-care weekend or your own corporate rulebook.
Self-compassion is Key
When you’re feeling stressed, ask yourself this question:
“What would I say to a friend going through the same thing?”
Then, say those words to yourself.
Learn to speak kindly to yourself. Self-compassion is a powerful tool for recovery and resilience.
Life Changes In the Smallest Moments
Small joys change everything. These smallest moments are what make up your life and how you perceive it. Never underestimate the power of little things to brighten your mood. A cup of tea, your favorite playlist, a quick walk, or even petting your dog can create moments of calm in a hectic day.
If you have an "All or Nothing" Mindset the mental health reminder you need most is: Small joys matter, and whether something is "big" or "small" is just a matter of perspective.
Stress Is A Sign, Not A Failure
Stress is your body’s way of signaling that it needs care and attention. This is your mental health reminder to do a body scan.
Listen to what your body is telling you, and take proactive steps to care for it—whether that’s through rest, hydration, or simply stepping away for a moment.
Your Thoughts Are Not Facts
Hate to break it to you—but you’re not a genius. You’re a primal, illogical being, just like the rest of us (welcome to the club!). Just because you think it doesn’t make it true. Challenge negative or irrational thoughts, and replace them with more balanced, constructive perspectives.
Rest is Productive
Taking time to restore yourself isn’t selfish—it’s a key part of everyone’s well-being strategy (there’s no biological way around it). Rest helps you come back stronger, more focused, and more capable.
This is a mental health reminder for all my workaholics! Rest is not optional.
You’re Allowed to Set Boundaries
Boundaries protect your peace. Boundaries are more than a buzzword—they’re essential. Protecting your time, energy, and emotional health is a powerful act of self-respect and care.
A win is a WIN!
Whether it’s completing a small task or simply showing up for yourself today, every win deserves to be celebrated. Celebrate your victories, no matter how small they may seem.
Feel Your Feelings
Burying emotions only adds to your stress. Allow yourself to experience and release your emotions—it’s a vital step in healing and moving forward.
This Too Shall Pass
Nothing is permanent—not even stress. Remind yourself that stressful moments don’t last forever and better days are always ahead.
Meet Your Basic Needs First
Stress feels worse when you’re running on empty. Attend to the basics—eat nourishing food, drink water, and get rest. Its way easier to tackle your stress when you're hydrated and not hangry.
You are Not Alone
Stress makes it easy to feel isolated, but you are never alone. Many people understand what you’re going through, and support is always available—whether from loved ones or professional help.
Gratitude Shifts Your Perspective
Pause and take a moment to notice one thing you’re grateful for. Gratitude, no matter how small, can anchor you and shift your focus away from stress.
Focus on What’s in Front of You
The next step is what matters most—don’t get lost in the “what ifs.” Trust yourself to handle whatever comes your way, one step at a time. Instead of trying to predict the future, you should ask yourself "What's the next step?" and do that!
Your mental health is a priority.
In the middle of the storm is just you and your mind. It’s okay to cancel plans or take a mental health day. Your mind is the only thing that comes with you every single day. Take care of your mental health with self-care Saturdays.
Nature Heals
Get outside and touch grass. Feel the sunlight, listen to the sounds around you, and just be. Even a few short minutes in nature can ground you and help restore your sense of calm.
Everything Doesn’t Need an Answer Right Now.
It’s okay to live in uncertainty because most things are. Not everything has to be figured out (or can be) right now. It’s okay to sit in the unknown for a little while and trust that clarity will come when it’s time.
Life and work often unfolds in ways we can’t fully predict or control, and that’s part of its beauty. It’s okay to sit in the unknown for a little while, to breathe and allow yourself the space to not have all the answers. Trust that clarity will come when it’s meant to, often journaling can help!
Journaling gives you the space to unpack, reflect, and reset—helping you create a healthier boundary between work and life.
Ready to start? That’s exactly what Burnout to Balance: How to Reduce Work Stress helps you do.
This isn’t just another ‘journal’— it’s your go-to guide for finally breaking free from work stress and reclaiming your life. In just 30 days, you’ll:
Master the art of reclaiming your peace in 15 minutes a day.
Align your work life with what actually matters to you.
Build habits that create real, lasting balance.
Picture this: you log off at 5 PM, stress-free, and spend your evening how you want—no stress, no overthinking. Just peace
Grab the Burnout to Balance Workbook today and try it out today!
If you're ready to take the next step in your recovery, consider these 30 journal prompts to guide you out of Burnout and into Balance!
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