Sometimes the world just gets too much and you find yourself caught up in negative energy. Mental health is more important than ever these days, and you don’t need an excuse to give yourself a little extra love. So, take a deep breath because we’re here for you—you can and will get through this. Here are some tips on how you can detox your mind from negativity.

1

Take a nature walk.

  1. A breath of fresh air can help you clear your mind. When things get tough, take a deep breath and go somewhere else. There’s something naturally calming about being outside, so take advantage of Mother Nature’s beauty on days when you need it most.[1]
    • Go to a local park, walk a local nature trail, or take a simple stroll around the block.[2]
    • If you can’t go for a walk, no problem! Just going outside will give you a mental boost.
    • Sit on your front porch, find a shady park bench, or chill out on your back steps.
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2

Turn off the news.

  1. Sometimes the hustle and bustle of current events can be too much. Avoiding the news can help you remember the happier things in life, especially when you’re anxious. Try reading a book or listening to music in the morning instead of turning on the news or reading the paper.[3]
    • Resist the urge to Google current events.
    • Unfollow news stations on social media to avoid triggering headlines and news reports.
    • Turn off news notifications on your phone.
    • If avoiding the news completely isn’t possible, no worries! Set a timer for yourself when watching or reading the news and stop watching or reading when the timer goes off.
    • Use weather and traffic apps to help you get through the day without current events.
3

Log off social media.

4

Listen to something that makes you happy.

5

Start an art project.

8

Treat yourself.

  1. You are amazing, and it’s time you tell yourself that. Buy yourself that dress you’ve been wanting, take yourself out to dinner, or splurge on a spa day. There’s no harm in pampering yourself every now and then! Give yourself a boost by treating yourself to something you want.[12]
    • You don’t need to spend money in order to treat yourself. Do whatever makes you feel happy.
    • Marathon your favorite movies with a giant bag of popcorn.
    • Take a bubble bath in the middle of the day.
    • Dance around to your favorite songs while baking your favorite cake.
10

Try breathing exercises.

  1. One breath can be the difference between panic and calm. When life gets overwhelming, remember to take a step back and breathe. Counting your breaths can help you relax and focus on something other than those negative thoughts. Try these exercises the next time you’re stressed:[14]
    • Belly breathing: lie down on your back with one hand on your belly and the other hand on your chest. Take a deep breath in through your nose, feeling your belly expand, and breathe out through your mouth, feeling your belly deflate. Repeat this 3 to 10 times.
    • 4-7-8 breathing: take a deep breath in through your nose while counting to 4, hold your breath for 7 counts, and then slowly release the air through your mouth for a count of 8. Repeat 3 to 7 times.
11

Meditate to calm your mind.

12

Stay active.

  1. Get up and move those negative thoughts away. Exercise is a great way to distract you from negativity and get your endorphins—the happy hormone—pumping! Add some more movement into your routine by doing something you love.[17] Taking an extra walk or trying a dance video could be the difference between a good and bad day.[18]
    • Look into live fitness classes in your area. Attending in-person yoga, dance, or workout classes will give you a chance to make friends and give you something to look forward to.
    • What you look like exercising doesn’t matter. Do what makes you feel good inside and out!
13

Eat a balanced diet.

  1. A well-nourished body is a happy body. It may sound silly, but giving your body the nutrients it needs can help you strive physically and mentally. Now, this doesn’t mean knocking junk food completely off the table. Just find ways to incorporate more fruits and veggies into your diet. If you’re feeling sluggish, reach for a fruit smoothie rather than a chocolate milkshake.[19]
    • Try to make half of your plate fruits and veggies.[20]
    • Eat the rainbow by adding more color to your plate with purple potatoes, yellow carrots, and plenty of greens.
    • Hydration is key! Make sure you’re getting at least 8 cups of water a day.[21]
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14

Get enough sleep.

  1. A well-rested body can help you stay positive. By getting between 7 and 10 hours of sleep a night, you’ll wake up energized and ready to take on the day! For every hour of sleep you lose, there is a 38% increased chance that you’ll feel sad throughout the day. Getting a good night’s sleep can help you finish the day strong with a smile.[22]
    • Try to go to bed and wake up at the same time each day—even on the weekends.
    • Keep your bedroom dark, quiet, and cool at around 60 to 64 °F (16 to 18 °C).
    • Turn off your screens at least 30 minutes before bed.
15

Be kind to yourself.

  1. You are one incredible human being. We can be our worst critics, but it’s important to remember that we all make mistakes. Practice being kind to yourself to improve your self-esteem and kick out those negative thoughts.[23]
    • Instead of beating yourself up if something goes wrong or you get a bad grade on a test, remember that you’re doing your best.[24]
    • You learn something new each day, so take those mistakes and know that you’ve gained something valuable with them.
    • Think about all the things you can do and tell yourself how proud you are of you.
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About This Article

Mirjam Quinn, PhD
Co-authored by:
Licensed Clinical Psychologist
This article was co-authored by Mirjam Quinn, PhD and by wikiHow staff writer, Aly Rusciano. Dr. Mirjam Quinn is a Licensed Clinical Psychologist and the Founder of Mirjam Quinn and Associates based in Illinois. With over 13 years of experience, she specializes in using cognitive-behavioral, mindfulness-based, and attachment theory grounded therapy techniques to provide psychological care for the whole person. Dr. Quinn also has a special focus on working with people from diverse and multicultural backgrounds and adoptive and blended families. She earned her PhD in Psychology from Purdue University and completed her internship at Butler University. Dr. Quinn is a member of the American Psychological Association (APA) and the APA Division for Peace Psychology and the Society for Child and Family Policy and Practice. This article has been viewed 7,847 times.
6 votes - 100%
Co-authors: 6
Updated: December 18, 2022
Views: 7,847
Categories: Psychological Health
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