Simple Mental Health Practices for a Happier, More Balanced Life
Mental health plays a huge role in how we live, work, and enjoy the good things in life. With World Mental Health Day in October, it’s a great time to think about how stress affects us day to day, and to try out a few simple practices that can make a real difference to your mental resilience.
From mindful breathing exercises to gratitude journaling, these ‘mental health hacks’ can help you beat stress, focus better, and feel a little brighter. At Planet Fitness, we’re all about supporting your overall well-being. That’s why we’re proud to bring you everything from personalised workout plans to AI coaches, all tied together by a holistic approach that connects mind and body.
Mindfulness on the Go – 2 Quick Ways to Bring Calm to Busy Days
Mindful Walking
Studies show that simple mindfulness practices can lower cortisol levels, reducing stress and improving focus, especially when they involve gentle movement.
The best part is that you don’t need loads of time to bring a little mindfulness into your life. In fact, you can fit it into your day in just a few minutes. One of the easiest ways to weave mindfulness into your day is through mindful walking – and even better if it’s in the supportive environment of a Planet Fitness Walk Club track.
To try this method, take a moment to focus on the feeling of your feet on the ground and the sounds around you. Focus on the sensation of your foot meeting the ground, over and over again. It’s a simple practice that helps you feel grounded and present, even on the busiest of days – and you can do it during your lunch break!
Easy Breathing Techniques
If your mind is racing and you feel overwhelmed, another quick trick to try is the 4-4-4 breathing technique. To start, breathe in deeply for four counts, hold for four counts, then exhale for four counts. Repeat this a few times whenever you’re feeling a bit overwhelmed (whether it’s your email inbox piling up, or you’re about to have a tough conversation with a friend).
Deep breathing helps activate the body’s relaxation response, slowing your heart rate and reducing anxiety. It’s like a mini reset button for your mind and body, helping you let go of tension and find your calm again.
Need extra guidance as you relax and unwind?
Download the Planet Fitness app today and find a meditation session that fits into your day. Whether you need a 5-minute breather or a longer session to decompress, we’ve got you covered. Plus, with our AI coach, you’ll get personalised recommendations based on your activity and stress levels so you can focus on what matters most: feeling good.
When It Comes To Stress, Move It to Lose It!
Movement is one of the best ways to shake off stress and boost your mood. Even a quick stretch or a short walk can get your blood flowing and clear your head. Just five minutes of cardio training (or even throwing some weights around) can give you that rush of endorphins – the body’s natural mood enhancers – and help you tackle whatever comes your way.
Our Planet Fitness clubs are designed to make every visit a chance to recharge. With state-of-the-art facilities and a variety of classes, from yoga to swimming, you’ll find something that suits your mood and energy level. If you’re craving a change of pace, swimming is a perfect way to unwind. The rhythmic movement of swimming helps melt away tension while the water itself provides a calming effect on both mind and body.
If you’ve really been having a rough time and are feeling overwhelmed and undermotivated, yoga classes might be just what you need. By focusing on your breath and flowing through gentle movements that challenge you just enough, yoga helps connect your mind and body, making it easier to release stress and restore a sense of peace. You can join us for a session at your Planet Fitness club or follow along with one of the classes in our app.
Looking for extra motivation?
Feel better one breath at a time! Open the Planet Fitness app now to find the right yoga class, tailored workout plans, and even some great music for your next stretch or swim. Whatever movement choose today, we’re here to support your journey towards feeling better than ever.
Reach for Happiness and Success With Gratitude Journaling
Sometimes, it’s the little things that make the biggest difference. Gratitude journaling is a simple way to shift your mindset toward positivity. Each day, take a few minutes to jot down three things you’re grateful for—big or small. Maybe it’s a sunny morning, a kind word from a friend, or just enjoying a good cup of coffee before work.
Gratitude can be a game-changer for your mental health. Studies show that focusing on what we’re grateful for can actually rewire our brains over time, making us more resilient to stress and more open to positive experiences. Pairing this habit with a gym workout or one of our many group exercise classes can help you create a balanced routine that supports both your mind and body.
At Planet Fitness, we know that well-being is about more than just physical fitness. That’s why our app includes features to support your mental health too, like mindfulness reminders and gratitude prompts that make it easy to focus on the good stuff. Whether you’re starting your day with a gratitude journal or winding down with a yoga class, we’re here to help you build a lifestyle that’s all about balance.
Stretch, Move, and Breathe Your Way To Balance
Keeping your mind and body in sync is key to managing stress, and taking time for movement can make all the difference. A quick stretch during the day can release physical tension and give you a much-needed mental break. Stretching before bed can also help signal to your body that it’s time to relax and unwind. If you’ve been sitting at a desk all day, even just rolling your shoulders back or taking a deep stretch can help relieve that stiffness and give you a sense of release.
Looking for a more active option?
A little cardio training can work wonders. Even 20 minutes of moderate-intensity cardio, like a jog or cycling session, can lift your spirits and help you think more clearly. This type of exercise increases blood flow and oxygen to your brain, giving you that “clear-headed” feeling afterward. If you love being in the water, swimming classes offer a perfect low-impact way to stay active and clear your mind. The soothing nature of water has been shown to calm an overactive mind and reduce anxiety.
Why not make World Mental Health Day the start of an energising new habit?
World Mental Health Day is the perfect time to prioritise your well-being. Explore all the mental health resources available in the Planet Fitness app, from guided meditation sessions to stress-busting tips, plus training plans to help you blow off some extra steam.
And remember, starting where you are is better than never starting at all. Commit to one new good mental health habit this month, whether it’s a 5-minute breathing exercise, a daily gratitude journalling session, or a quick dip in the pool to get your body moving.
Small, consistent changes can make a big impact, and we’re here to support you every step of the way.
REMEMBER, YOU’RE NOT ALONE
It’s okay to reach out for help when things get tough. Save this list of national helplines for professional mental health support, guidance, and assistance whenever you need it.
My Mental Health (SA)
Free online resources, articles, and self-help tools for managing mental health.
Website: www.mymentalhealth.co.za
BetterHelp – Online Therapy)
BetterHelp provides online therapy options with licensed therapists and can be accessed globally.
Website: www.betterhelp.com.
SADAG (South African Depression and Anxiety Group)
SADAG offers 24/7 support for people dealing with depression, anxiety, suicidal thoughts, and other mental health issues.
General Helpline: 0800 456 789
Suicide Crisis Helpline: 0800 567 567
24-Hour Helpline: 0800 12 13 14 / SMS 31393
Website: www.sadag.org
Lifeline South Africa
Lifeline provides 24/7 counselling and support services for individuals in crisis, offering guidance on a range of mental health and well-being issues.
National Toll-Free Helpline: 0861 322 322
Website: www.lifelinesa.co.za
Akeso Psychiatric Response Unit (24-Hour Helpline)
Akeso offers support and referrals for mental health emergencies, including psychiatric crises and trauma.
Helpline: 0861 435 787 (0861 HELP UR)
Website: www.akeso.co.za
Suicide Helpline (Department of Social Development)
This helpline is specifically for individuals experiencing suicidal thoughts or those who are concerned about someone at risk.
Toll-Free Number: 0800 567 567
SMS Line: 31393
GBV Command Centre (Gender-Based Violence Helpline)
This helpline provides support for survivors of gender-based violence, offering immediate assistance and connecting individuals with further support.
Toll-Free Number: 0800 428 428 (24/7)
Please Call Me: 1207867#
SMS Line for the Deaf: SMS “help” to 31531
Childline South Africa
Childline offers free counselling and support to children and teenagers facing abuse, bullying, trauma, and other mental health issues.
Toll-Free Number (24/7): 0800 055 555
Website: www.childlinesa.org.za
Emergency Numbers
- South African Police Service (SAPS) Emergency Number: 10111
For immediate assistance in emergencies, including mental health crises. - ER24 Emergency Medical Services: 084 124
For emergencies requiring medical intervention.
Please note
This blog post is for informational purposes only and is not intended to replace professional medical advice. If you have concerns about your mental health, please consult with a qualified healthcare professional. Planet Fitness does not provide medical advice, diagnosis, or treatment. Our recommendations are meant to support general wellness and should be used as part of a broader approach to health.
