Tools to Support Your Mental Well-Being

As we learn more about mental health and well-being, it becomes important to be aware of simple tools and techniques we can use in daily life to take better care of ourselves. Since mental health includes our emotional, behavioral, social, and cognitive well-being, it influences how we think, feel, and act.

While we often hear about making “healthy choices,” it helps to know specific, actionable steps that can genuinely support our well-being. Therapy is a professional space facilitated by trained experts, but being familiar with some basic techniques can be empowering. At iDare, we aim to create more awareness around these practices.

The 4-7-8 Breathing Technique

Breathing techniques are a powerful way to achieve deep relaxation and reduce stress. The 4-7-8 breathing method in particular has been found to be useful in calming anxiety and helping with mild insomnia. It shifts the focus to breath regulation, easing both body and mind—especially before bedtime.

How to Practice the 4-7-8 Technique

Find a comfortable place to sit or lie down.
Inhale slowly through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale gently through your mouth for a count of 8.

Repeat this cycle for 4 full breaths to start with. Over time, you can gradually increase to 8 full breaths per session.

This technique may cause mild lightheadedness when practiced for the first time, but with consistency, it can help induce a state of deep relaxation.

Supporting Techniques for Relaxation

Other complementary methods that can help include:

Mindfulness meditation – staying grounded in the present moment.
Guided imagery – visualizing calming or positive scenarios to soothe the mind.

In some cases, especially with persistent insomnia or anxiety, professional medical or psychological intervention may be necessary. Seeking guidance from a trained mental health professional can help identify the underlying issues and the best course of treatment.

A Gentle Reminder

These techniques are not substitutes for professional therapy. If you or someone you know is struggling with mental health challenges that are affecting daily life, it is crucial to consult a qualified mental health professional.

If you or somebody you know wants to understand therapy techniques in depth or is dealing with stress and mental health concerns, consider reaching out to our ‘Support’ and ‘Engage’ verticals for affordable and inclusive help.

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