{"items":[{"id":"6a4b270579597e2b3201d9b0","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1785160816253,"updatedOn":1785160867508,"starred":false,"passthrough":false,"tags":["relationships","friendship","social connection","national friendship day"],"categories":["Relationships"],"workflowState":1,"publishOn":1785160816253,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1783310311062-FVJAYU7PXO1SY5Y01KEN","systemDataVariants":"1000x1000,1000w","systemDataSourceType":"JPG","filename":"National+friendship+day+3x2.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"52382e","topRightAverage":"7a7147","bottomLeftAverage":"5e2924","bottomRightAverage":"92bec3","centerAverage":"e5b03c","suggestedBgColor":"997759"},"urlId":"national-friendship-day","title":"8 ways to connect with friends in honor of National Friendship Day","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"national\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

National Friendship Day (August 2) is your annual reminder that good friendships don't maintain themselves. Here are 8 ways to meaningfully connect with your friends.

You meant to text her back… that was three weeks ago. The message is still sitting there, half-typed, while life keeps moving. Now reaching out feels almost awkward, like you'd have to explain the silence first.

Even the friendships we care about most can quietly get pushed aside when everyday life gets loud. National Friendship Day, which falls annually on the first Sunday in August, is a good excuse to do something about that.

Here's why friendships matter so much, why they get harder to maintain as we get older, and 8 ways to reconnect on National Friendship Day and the rest of the year.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Why is friendship so important?

Strong friendships are directly tied to how well and how long we live. A major review of 148 studies, covering more than 308,000 people, found that those with stronger social relationships had a 50% greater likelihood of survival over the study periods — an effect researchers compared to well-known health risks like smoking. 

Close friends give you an outlet to express yourself, feel seen, and seek support. They also shape your days in smaller—but still profound—ways, like sharing inside jokes or celebrating wins. That sense of belonging does a lot for your mental health.

What does mindful friendship look like?

Mindful friendship means being present with someone instead of just being near them. It's the difference between half-listening while you scroll and actually hearing what your friend is telling you.

Mindfulness naturally supports and enhances how people connect. When you're fully engaged in a conversation, your friend feels it. You catch the things left unsaid, and pick up on what’s going on beneath the surface. 

Read more: How to be a better friend: 7 tips to improve your relationships 

Why adult friendships can feel hard

Building and maintaining adult friendships takes time, and time is what most of us are short on. Research by Professor Jeffrey Hall found that it takes roughly 50 hours with a person to move from acquaintance to casual friend, about 90 hours to become a real friend, and more than 200 hours to reach close friendship.

When you were younger, those hours accumulated on their own. School and first jobs threw you together with the same people day after day. As an adult, nobody schedules that for you. Careers, partners, kids, and new responsibilities pull everyone in different directions, and friendships that once felt effortless now need planning.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to celebrate National Friendship Day: 8 tips to strengthen your connections 

The best way to honor a friendship is to act on it. A bit of intention and a willingness to act first go a long way. Choose whichever tips below fit the friendships you want to strengthen, on National Friendship Day and beyond.

1. Reach out to the friend you’ve been meaning to text

Pick one friend you've lost touch with and reach out today. If you’re looking for a natural opener, you can lead with a treasured memory together or something specific you appreciate about them.  Chances are, the friend on the other end will be excited or grateful you took the first step.

Try: Texting \"I saw someone reading that book you loved and thought of you. How are you?\" A concrete memory reopens the door more easily than a generic \"Hey, it’s been a while.\"

2. Turn \"we should hang out\" into an actual plan 

Offer two concrete dates rather than an open-ended \"sometime.\" A specific invitation signals you've already made room for them.

Try: Asking whether they’re free for coffee on Saturday morning or dinner next Thursday. Giving two options makes it easy to figure out a plan and get something on the calendar. 

💙 If you want to bring more intention to the time you spend with friends, listen to Jay Shetty's Meaningful Gatherings on Calm.

3. Schedule recurring plans in your calendar

Setting up recurring plans, rather than relying on one-off dates, makes it easier to protect time with friends. A standing date survives busy stretches because it's already booked before other commitments fill the space.

Try: Picking one repeatable ritual—a monthly dinner, a weekly walk, a Sunday phone call—and putting it in both of your calendars.

4. Show up fully during get-togethers 

Leaving your phone face-up on the table pulls your attention away from the person in front of you. An hour of your undivided attention is worth more than a whole afternoon where you’re distracted. 

Try: Silencing your phone or leaving it in your pocket so you can be present during gatherings. 

💙 Press play on Jay Shetty's Mindful Friendships session on Calm to help you show up more fully for the people that matter most. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

5. Send a message that shows you were listening

Forward the article about the band they love or the recipe they mentioned wanting to try. Tying a small gesture to a detail they shared shows you were paying attention, which matters more than how big the gesture is. 

Try: Keeping a mental note when a friend mentions something they're into, then acting on it later.

6. Stay connected to long-distance friends 

If your closest friends live far away, schedule a video call the way you'd schedule a meetup — with a set date and time. For everyday contact, lean on short, frequent communication rather than only waiting for long catch-ups.

Try: Sending a voice note instead of a text. Hearing a familiar voice carries a warmth that a text can't. 

Read more: How to build emotional connection in relationships 

7. Plan an activity instead of just a catch-up

Cook a meal, take a class, or go for a hike instead of meeting only to talk. A shared activity gives you something to focus on together, which tends to take the pressure off and let conversation happen more naturally.

Try: Choosing an activity you'd want to do anyway and inviting a friend along. 

8. Tell a friend what they mean to you

Tell your friend what they mean to you in your own words. We tend to assume people already know their place in our lives, but an expression of appreciation often stays with people for a long time.

Try: Finishing the sentence \"I'm grateful for you because...\" in a text or out loud.

Related read: How to communicate better with all the people in your life 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

National Friendship Day FAQs

When is National Friendship Day 2026?

National Friendship Day 2026 falls on Sunday, August 2. In the United States, it's always the first Sunday in August, so the date shifts slightly each year.

What's the difference between National Friendship Day and International Day of Friendship?

National Friendship Day is a U.S. tradition held on the first Sunday of August, dating back to the 1930s. International Day of Friendship is a United Nations observance held every July 30, established in 2011 to promote friendship across cultures and countries.

Why do we celebrate National Friendship Day?

National Friendship Day began as a greeting card promotion in the 1930s and was formally recognized by Congress in 1935. Today it serves as an annual prompt to reach out, express gratitude, and make space for the connections that everyday life tends to crowd out.

How do I celebrate National Friendship Day if my friends live far away?

Distance doesn't have to diminish National Friendship Day. To celebrate with friends who live far away, you can schedule a video call, send a voice note, mail a card, or start a shared playlist or photo album. The point is showing up however you can.

What are some meaningful ways to connect with friends?

The most meaningful ways to connect with friends tend to be specific and personal. Reach out with a thoughtful message, plan time together with a set date, or tell your friend directly what they mean to you. Doing an activity together often deepens connection more than a normal catch-up.

How can I celebrate National Friendship Day if I don't have many friends?

You can use National Friendship Day to nurture the connections you do have, whether that’s a few people or an acquaintance you'd like to know better. 

You can also treat it as a starting point to build new friendships, like joining a class or a meetup around something you enjoy. 

What does it mean to be a mindful friend?

Being a mindful friend means giving someone your full attention rather than a distracted version of it — listening without waiting for your turn to speak, putting your phone away, and noticing how your friend actually seems. 

A few slow breaths before you meet can help you show up more present and tuned in.

Why does maintaining friendships feel so much harder as an adult?

Adult friendships feel harder to maintain because the built-in time we once had is gone. Research suggests it takes dozens of hours together to build a close friendship, and school, organized activities, or early jobs used to provide those hours naturally. 

As an adult, you have to navigate work, family, busier schedules, and less communal living, which means friendships may need deliberate planning that they didn't require before.

Read more: How to make & keep friends as an adult: 10 ways to connect 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

National Friendship Day (August 2) is your annual reminder that good friendships don't maintain themselves. Here are 8 ways to meaningfully connect with your friends.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/national-friendship-day","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1783310311062-FVJAYU7PXO1SY5Y01KEN/National%2Bfriendship%2Bday%2B3x2.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"8 ways to connect with friends in honor of National Friendship Day","seoDescription":"National Friendship Day (August 2) is your annual reminder that good friendships don't maintain themselves. Here are 8 ways to meaningfully connect with your friends.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"679c311c5bcce928cfa0eab7","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1784901660154,"updatedOn":1785140143655,"starred":false,"passthrough":false,"tags":["how to ask for time off"],"categories":["Workplace Wellness"],"workflowState":1,"publishOn":1784901660154,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1738289722018-MIWNYA4V12RZUW5UFOQ8","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"how to ask for time off-1x1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"d8d8d7","topRightAverage":"e3e3e5","bottomLeftAverage":"1d2b32","bottomRightAverage":"465054","centerAverage":"e3e3e5","suggestedBgColor":"918b8b"},"urlId":"how-to-ask-for-time-off","title":"How to request time off work (with examples of what to say)","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"image\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Requesting time off from work can be stressful, but it's important. Learn 7 best practices for asking for time off, and see examples of what to say to get the best outcome.

We all need a break from work sometimes, whether it’s for fun or to just take care of personal matters. But before we can get to that much-needed downtime, we first have to ask for it. And we know that for some people, writing that e-mail or having that talk with your boss can be nervewracking. 

How do you ask for what you deserve while also being polite and respectful? Sometimes it can feel like walking a tightrope. But remember that employees feeling  balanced, supported, and rested is a win for everyone.Breaks help us stay productive, healthy, and mentally refreshed, which translates to better outcomes at work and at home. 

So let’s put on our tackiest Hawaiian shirt, sip on a nonalcoholic Mai Tai (Okay, maybe not nonalcoholic…) and wade into the waters of the best ways to ask our boss for a little time off.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

When should you take time off?

When it comes to taking time off work, timing is everything.

A good rule of thumb is to try to take your time off during your slower periods. This can reduce the impact on your team and make it easier for your manager to approve the request. 

Of course, that's not always possible. Life happens and sometimes you need to take time off when it’s least convenient for your team. It’s not ideal, but in some situations, it’s understandable. 

Here are some common (and totally valid) reasons to take time off:

  • Vacation or travel: Everyone deserves a break to rest and recharge. Taking time off for a vacation (or a staycation!) can help you reset our energy and get you motivated again.

  • Family events or obligations: Your job is important, but so are the personal milestones. Weddings, birthdays and graduations of friends and family are moments you aren’t going to want to miss.

  • Mental health days: We all can get mentally exhausted, anxious, or emotionally drained, from time to time. Taking a day off can give you the space you need to feel like yourself again.

  • Medical appointments or recovery: Prioritizing your wellbeing is important. Everyone should take the time they need to go to the doctor, urgent care, or just recover from being sick.

  • Personal projects or errands: As the saying goes — there isn't enough time in the day. Sometimes you just need a day to catch up on our personal responsibilities (or feel less stressed).

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to ask for time off: 7 best practices to make your request

Asking for time off can be anxiety-inducing, but there are professional ways to do it that hopefully won’t make your hands sweat. 

Here are seven practices you can try to help make your time-off request less stressful.

1. Familiarize yourself with your company’s PTO policy

Before you book a nonrefundable trip to an all-inclusive resort, take a minute or two to look at your company’s paid time off (PTO) policy. Every workplace is different and the last thing you want to do is lose money because you weren’t aware of some policy on roll over days or blackout dates.

Reach out to HR if you're having a hard time understanding the handbook’s dense jargon. (And if you struggle with asking for help, here are seven tips that can help.)

2. Decide what type of leave you need

Are you using vacation days, personal days, or sick leave? Some places differentiate between these, while others lump them under the same PTO umbrella. Take a moment to decide which one you’re going to take and then be clear when you make your request. 

You don’t have to tell your manager why you’re taking time off. Just let them know the category of leave you’re using. There’s nothing wrong with maintaining your privacy.

3. Plan ahead and give notice

This might not always be possible, but try to plan your time off in advance. Ideally, you’ll be able to give at least two weeks’ notice. If you’re planning a longer trip, consider letting your boss know a month or so out so that they can be a little more prepared for it.

If something comes up unexpectedly and you need time off, reach out to your boss as soon as you know. While it still may not be ideal, most managers will appreciate the heads up.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

4. Draft a professional written request

Even if your boss tells you it’s okay to take time off, it’s still a good idea to put it in writing. This way you have a record of it, and your boss can also refer to it later. The email doesn’t have to be long — just mention the dates you’re requesting and offer to help with any preparations. If effective communication in the workplace isn’t your strong suit, these 13 tips can help.

5. Be proactive with your coverage

Managers are often swamped and like when people come with solutions to help make their day easier. If you can, suggest how your tasks can be handled while you’re away. 

When you draft your email, consider leaving detailed instructions on how your workload can be delegated while you’re away, and assure them that you’ll finish all your tasks before you go.

💙 Listen to Tamara Levitt’s session on Work Stress if sending an email to your boss makes you a little nervous.

6. Choose the right time to ask

To get the response you want, try to avoid asking for time off during a stressful moment at your job, like right before your boss is about to deliver a huge presentation. Instead, try bringing it up during a one-on-one meeting when everything’s a little more quiet.

If you need to ask for time off when things are busy, try saying something like, “Hey, I know everything’s busy right now, but something came up for me and I need to take [date] off. I know this isn’t ideal, but I can make sure everything is organized before then.”

💙 If you’re feeling nervous about finding the right moment to ask for time off, take a listen to the Overcome Stress and Anxiety series from Dr. Julie Smith.

7. Be flexible if possible

If your boss lets you know that the time you requested is going to be tough, try to be flexible as much as you can. Of course, if it’s something important that you can’t miss, definitely follow up and let your boss know that. 

To show you’re a team player when your boss pushes back on your initial dates, you can say: “I understand where you’re coming from and get that those dates are tough. To make it easier, how about I shift it to the following week? Let me know if that works better. Thanks for the consideration!”

💙 Listen to Learn To Let Go with Tamara Levitt if you’re having a hard time finding flexibility in your life.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

4 examples of how to ask for time off work

Sometimes gearing up to ask your boss for something, especially for time off, can really keep you up at night. How do you ask without annoying your boss or looking like a slacker?

But the truth is, there is no perfect way to ask for time off and it’s impossible to know exactly what your boss will be thinking. So try to focus on something you can control like how to ask in a polite, clear, and solution-based way. 

Here are five ways you can ask your boss for time off depending on the situation. And yes you can copy these templates if you need to!

Example 1: A formal email for planned time off

This is a good option you can use when you want to request vacation time or any sort of planned time off. Try to keep this one simple, polite, and to the point so that your boss has time to review it. 

Subject: Time Off Request – [Your Name]

Hi [Manager’s Name],

I hope you’re doing well. I wanted to ask for time off from [start date] to [end date]. I’ve looked at our schedule, and I believe this wouldn’t interfere too much with any of our major projects. I’ll make sure to finish any pressing tasks before I leave and will coordinate with [coworker’s name] to cover anything urgent while I’m gone.

Please let me know if you need any more information. I appreciate your consideration and I look forward to hearing from you.

Best,

[Your Name]

Example 2: A casual and in-person request for time off

Sometimes, you just need to ask for a single day off from work. In situations like this, consider a quick real-life conversation. You can use this example, which is casual but also professional.

Hey [Manager’s Name], I wanted to ask if it’d be okay for me to take a day off on [specific date]. I looked at the calendar, and I didn’t see any deadlines that day. I can make sure everything’s handled beforehand. Would that work for you?

Example 3: A request for emergency time off

Emergencies are going to come up from time to time. When these happen, try to communicate with your boss as quickly and as clearly as possible. 

Here’s an example you can use that acknowledges the situation while staying professional.

Hi [Manager’s Name], apologies for the short notice, but I’m dealing with a personal matter and will need to take the day off today. I will make sure to catch up on anything I miss as soon as I’m back. Please let me know if you need anything from me before I sign off for the day. Thank you for understanding.

Example 4: Asking for extended time off (vacation or personal leave)

If you’re asking for a little more time off like a couple weeks or longer, try to frame it in a way that shows you’re thinking about the bigger picture. This also might help you get the request approved a bit easier.

Hi [Manager’s Name],

I hope you’re having a good day so far. I wanted to reach out to see if I could take time off from [start date] to [end date]. I know that this is a bigger ask, but I looked ahead at our calendar and I think this is the period that would have the least impact. 

To help make this easier, I’d be happy to make a handover document so that all of my key tasks are taken care of before I leave, or while I’m gone. Please let me know if you have any questions or concerns.

Thank you for your time and consideration!

Best,

[Your Name]

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to ask for time off FAQs

How far in advance should I request time off?

There’s no one right way to ask for time off, but here are a few things to keep in mind:

  • For a one or two day break: Aim for two weeks’ notice. This will give your boss enough time to plan for your absence and can also make make it easier for them to approve your request

  • For longer vacation or extended leave: Try to ask a month or so in advance. The more of a heads up you give, the easier it’ll be on your boss and your co-workers, which can make it a smoother time for all parties involved.

  • For a family emergency or a personal issue: Ask as soon as possible. Most managers will understand that unexpected situations come up, and they will most likely be grateful that they were informed as soon as possible. Remind yourself not to feel guilty for the short notice. You deserve time off, especially if it’s an emergency. 

What should I do if my time off request is denied?

When we’re excited for a vacation, it can be frustrating to hear “no” after asking for time off. 

Still, try to be as understanding and flexible as possible. You may not know why your boss turned you down. Maybe multiple people are off at that time or there’s an important deadline coming up. If this happens, see if there are other dates that might work better. And if rescheduling isn’t possible, consider asking for a smaller request like allowing you to take a day or two instead of the full period. 

If you feel like your request falls under protected leave (like family emergencies), reach out to HR. They can help clarify your rights and help mediate the situation. 

Is it necessary to provide a reason for my time off request?

In most cases there’s no need to tell your bosses why you’re requesting time off. Your privacy and protecting your peace are important. But sometimes managers require some sort of explanation like if you’re taking a longer leave of absence.

If this is the case, you could say you’re experiencing a family emergency or a medical issue. This lets your boss know why you’re taking off while also protecting your privacy. And it can be very helpful if you anticipate needing additional time. It also keeps things professional while still providing context. 

If your company needs documentation for certain types of leave, talk to HR to help guide you through that process.

How can I ensure my workload is covered during my absence?

Getting ready to leave before a trip can be stressful, but a little planning can go a long way to make it easier on you and your coworkers. Here are a few steps you can take to make sure your workload’s covered while you’re out:

  1. Take a moment to look at your upcoming tasks and identify any that might overlap with your break. 

  2. Try to complete any big assignments before you leave, or break them down into smaller tasks so that it’ll be easier for your co-workers to manage them.

  3. Create a simple document outlining your key tasks, deadlines, and contacts in case something urgent comes up. 

  4. Tell your boss how your responsibilities will be handled.

  5. Offer solutions to any potential problems that could arise.

  6. When you get back, ask your team to catch up to see if anything came up in your absence. 

What are my rights if I need time off for a medical or family emergency?

If you need to take time off for a medical reason or a family emergency, you may have certain legal protections, depending on where you live and work. 

In the U.S., the Family and Medical Leave Act (FMLA) lets eligible employees take up to 12 weeks of unpaid leave for serious health conditions, caring for a family member, or the birth or adoption of a child. This leave is job-protected, which means your position will be there when you return. Of course, eligibility depends on certain factors like the size of your company and how long you’ve worked there. If you’re not going to be covered by FMLA, check to see if your company has any leave policies in place. 

Your wellbeing is important so don’t hesitate to ask for what’s available to you. And if your employer doesn’t have a formal policy, talk to your manager and see if they can accommodate your needs. 

How do you ask for time off work in a text?

Keep it short and to the point. Let your manager know the date you need off, mention that you've checked the schedule for conflicts, and add a quick note about how your work will be covered. Something like, \"Hi [Manager's Name], I wanted to ask about taking [date] off. I checked the schedule and can make sure everything's covered before then. Let me know if that works. Thanks!\" A text or message is fine for something short and casual, but for anything bigger or more formal, an email usually works better.

How do you ask for time off work professionally?

Ask as early as you can, be clear about your dates, and show that you've thought about how it might affect your team. A professional request usually covers the type of leave, the dates, and a note about coverage or any work you'll wrap up beforehand. If it's something you're planning ahead of time, putting it in writing helps keep things clear and gives your manager something to refer back to. You don't need to write a masterpiece, just keep it clear and give your boss an obvious reason to say yes.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Requesting time off from work can be stressful, but it's important. Learn 7 best practices for asking for time off, and see examples of what to say to get the best outcome.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/how-to-ask-for-time-off","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1738289722018-MIWNYA4V12RZUW5UFOQ8/how+to+ask+for+time+off-1x1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"How to request time off work (with examples of what to say)","seoDescription":"Requesting time off from work can be stressful, but it's important. Learn 7 best practices for asking for time off, and see examples of what to say to get the best outcome.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"66f49f1c3359fe228000a219","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1784880060693,"updatedOn":1784887885746,"starred":false,"passthrough":false,"tags":["navy seal nap","sleep","physical health","naps"],"categories":["Sleep"],"workflowState":1,"publishOn":1784880060693,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1727308132613-4N2S9T3YOUO7UINPIS47","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"navy seal nap-1x1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"dacbbd","topRightAverage":"e6e1de","bottomLeftAverage":"161c1f","bottomRightAverage":"6b5956","centerAverage":"e3d8d1","suggestedBgColor":"a79c96"},"urlId":"navy-seal-nap","title":"Navy SEAL nap: Does the 8-minute sleep method work?","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"navy\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Curious if the Navy SEAL nap actually works? So were we. Explore the benefits of napping with your legs elevated, and how to try this 8-minute nap for yourself.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
 
\n \n

What to know:

💙 The Navy SEAL nap is an 8-minute period of rest where you elevate your legs above your heart. 

💙 The technique comes from a former Navy SEAL, who explained in an interview that whenever he needs a midday pick-me-up, he takes an 8-minute nap, which boosts his energy and focus.

💙 Keeping your legs up may improve circulation and reduce swelling, helping you relax faster. Even if you don’t sleep, small pockets of rest can still have health benefits.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
 
\n \n

We’ve all heard of the healing benefits of the power nap, but have you heard about the latest trend of trying to nap like a Navy SEAL nap?

In 2016, a former Navy SEAL explained in an interview that whenever he needs a midday pick-me-up, he takes an 8–minute snooze that leaves him feeling like he’d slept six hours. Of course, when the clip went viral, it prompted thousands to wonder if the Navy SEAL nap really works. And we’ll admit it — this curiosity included the team here at Calm, too.

So, does the Navy SEAL nap actually work? Or should you just run out for a cup of coffee to give you that energy boost instead? Here’s what we found.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What is the Navy SEAL nap?

The Navy SEAL nap is a type of power nap popularized by former Navy SEAL Jocko Willink who tweeted that an 8–minute power nap with his feet elevated left him feeling recharged and gave him the energy to power through the rest of his day. He repeated the story in a podcast interview in 2019, adding that his 8–minute naps make him feel like Superman.

The key to the nap, according to Jocko, is to keep it short. Eight minutes is ideal, 10 is okay, but it’s important to set an alarm so you don’t go beyond that. 

Related read: Learn about how naps can benefit your body and mind.

Are there benefits to napping with your legs elevated (and how long should you do it)?

Napping with your legs elevated is a key part of the Navy SEAL nap, and it has several benefits for your overall health. 

  • Improved circulation: Keeping your legs elevated promotes better circulation, helping blood return to the heart more efficiently. This can leave you feeling more energized and less fatigued after the nap.

  • Reduced swelling: You may experience reduced swelling in your legs and feet, especially if you stand or sit for long periods throughout the day. This might not directly boost energy, but can help you recover and make you feel more comfortable and relaxed.

  • Enhanced relaxation: For some, keeping your legs up can make it easier to fall asleep quickly, even if you’re only planning to nap for a few minutes.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to do the Navy SEAL nap technique: a step-by-step guide

The Navy SEAL nap technique is simple. But if you’re not used to napping for short periods of time or having your legs elevated, it may take a little practice to get used to. Once you get the hang of it, you may discover a quick, easy way to recharge whenever you need it. 

1. Find a comfortable spot where you can fall asleep quickly

Find a quiet, comfortable place where you won’t be disturbed. This could be your bed, a couch, or a spot on the floor with a yoga mat. The key to finding a comfortable spot for this type of nap is to make sure you can relax and settle in quickly. If you’re at work or somewhere public, you might need to get creative. Try finding a quiet corner or even using your car if it’s safe and comfortable. 

💙 Press play on our White Noise or Brownian Noise soundscape if you prefer falling asleep to a gentle noise.

2. Elevate your legs so they’re above your heart

Before you fall asleep, prop your legs up on a chair, the edge of a couch, or even against a wall — the key is to make sure they’re above your heart level. Why? This helps the blood flow back to your heart and brain more easily and helps you relax faster. (The more you know!)

💙 Try a short breath practice before your nap, like Jay Shetty’s Breathe into Relaxation, designed to help you ease into a restful sleep.

3. Set a timer so you don’t accidentally oversleep

Because the goal is to only nap for eight minutes, make sure your timer is set before you close your eyes. Setting an alarm helps prevent you from oversleeping, which can lead to grogginess or disrupt your nighttime sleep. If you’re worried about being startled awake, set the timer on your phone to a tone that won’t feel jarring when you hear it. The key is to wake up gently.

💙 Learn more tips and tricks for getting Better Sleep, whether it’s eight minutes or eight hours, in this series with Dr. Michael Breus.

4. Breathe deeply and sink into relaxation

Close your eyes, take a few deep breaths, and let go of any thoughts or stress. Focus on your breathing to help you drift off. The goal is to fall into a light sleep as quickly as possible, so don’t worry if you don’t feel like you’re fully asleep. Even just resting your mind and body for these few minutes may give you a much-needed energy boost.

💙 Try this guided exercise, Breathing Room, led by Professor Megan Reitz, to help you ease into a restful nap. 

5. Wake up gently, stretch your body, and continue with your day feeling refreshed 

When the timer goes off, gently open your eyes and take a moment to stretch. This can help shake off any lingering sleepiness, get your blood flowing again, and help you feel more refreshed to continue on with your day. Don’t rush to get up. Give your body a chance to adjust to being awake, and take your time.

💙 Follow along with Mel Mah as she guides you through gentle movements to Jumpstart Your Day after your nap is done. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Does it work? What the Calm team thought of the Navy SEAL nap

To give you a Calm perspective on the Navy SEAL nap, we asked members of our editorial team to try it out and share their honest thoughts. Of the four who tried it, nobody actually fell asleep, but most said that it was still relaxing. 

“It did feel like a nice little meditation,” editorial team member Rachel said. “I focused on my breath and brought my attention back when my mind wandered to a surprising amount of random things in such a short time. I felt refreshed when the timer went off, just not from sleep!” 

Another member of our team, Erin, agreed with Rachel and said she enjoyed having some time to just relax, breathe, and put her feet up.

Two other team members, Gina and Elena, both tried the Navy SEAL nap during their afternoon slump, and they had mixed results. Gina noted that she was distracted by the looming alarm, but she had a positive experience overall. “I was surprised by how energized I felt even though I didn’t fall asleep,” Gina said. “Next time I’m facing an afternoon slump, I’ll definitely give it another go.”

Elena felt groggy after her Navy SEAL nap and likely won’t do it again. “Next time, if I have 10 minutes to spare, I’ll probably go for a meditation session instead,” she said. If the Navy SEAL nap doesn’t work for you either, try a 10-minute meditation instead.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Navy SEAL nap FAQs

Can the Navy SEAL nap be done multiple times a day?

The Navy SEAL nap can be done more than once a day if you need it, but keep tabs on how you feel. If you find yourself relying on multiple short naps to make it through the day, you may be having disrupted sleep at night.

Is it necessary to elevate the legs every time you nap?

While elevated legs are a main part of the Navy SEAL nap, you don’t have to do it for every nap, especially if it’s uncomfortable for you. You can still take a quick nap without elevating your legs if that feels better.

What are the potential downsides of napping too long?

Napping for too long, especially over 20 minutes, can lead to sleep inertia — the groggy, disoriented feeling you sometimes get after waking up. Longer naps may also disrupt your nighttime sleep, making it harder to fall asleep at your usual bedtime.

How does the Navy SEAL nap compare to traditional napping?

Traditional naps, which last between 20 to 90 minutes, allow you to enter deeper stages of sleep, which may be beneficial for improving memory, creativity, and overall brain function. However, they come with the risk of sleep inertia, or waking up feeling groggy, disoriented, and even more tired than you felt before your nap.

The Navy SEAL nap, on the other hand, is designed to give you a quick energy boost without these downsides.

Can the Navy SEAL nap help with jet lag or shift work?

The Navy SEAL nap can be a useful tool for managing jet lag or adjusting to shift work. The quick burst of energy it provides might help you stay alert when you need it most. 

However, for many people, a combination of different sleep strategies, including changes to your nighttime sleep routine or meditation before bed, might be more effective.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Curious if the Navy SEAL nap actually works? So were we. Explore the benefits of napping with your legs elevated, and how to try this 8-minute nap for yourself.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/navy-seal-nap","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1727308132613-4N2S9T3YOUO7UINPIS47/navy+seal+nap-1x1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"Navy SEAL nap: does the 8-minute sleep method work?","seoDescription":"Curious if the Navy SEAL nap actually works? So were we. Explore the benefits of napping with your legs elevated, and how to try this 8-minute nap for yourself.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"6572364a0931ee4538eed0ef","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1784810974870,"updatedOn":1784813390639,"starred":false,"passthrough":false,"tags":["connection"],"categories":["Relationships"],"workflowState":1,"publishOn":1784810974870,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1701956760314-2EQ9K6FDL7FLVF70D9Z9","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"questions to ask to get to know someone 1_1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"c2d6dc","topRightAverage":"c7dde4","bottomLeftAverage":"5f5144","bottomRightAverage":"525556","centerAverage":"9e8375","suggestedBgColor":"a29690"},"urlId":"questions-to-ask-to-get-to-know-someone","title":"30 good questions to ask to get to know someone","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Explore personal questions to help you get to know someone and deepen your connection. Plus, learn how questions can be a tool to beat social anxiety.

Meeting new people can be exciting and opens up a world of deep conversation and shared experiences. But when it comes to forming a new connection, it can be tricky to move beyond the small talk to actually get to know someone. 

One way to move past formality and dive deeper into friendship is by asking the right questions and taking time to listen to the response. It isn’t just about finding common hobbies or favorite foods — it’s about reaching the core of a person and discovering what makes them tick, what brings them joy, or how they’ve overcome challenges. 

We’ll guide you through the kinds of questions that can help you get to know someone on a deeper level and make your interactions smoother and more meaningful.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How asking good questions can ease social anxiety and deepen connections — and how to use them

Engaging with new people can sometimes stir up social anxiety. Having a set of questions handy when you walk into an event or first interaction with someone can feel empowering and ultimately help ease your discomfort.

Here are 11 tips for using questions to create a comfortable space for dialogue in anxiety inducing situations.

1. Prepare your questions: Have a list of questions in mind before heading into social settings. You don’t need many. Even a few questions can lead to long, enjoyable conversations. 

2. Practice active listening: When you ask a question, listen to the answer with genuine interest. Active listening shows you care and want to understand the other person.

3. Show curiosity: If something sparks your interest during the conversation, ask more about it. Showing curiosity will not only help you learn more but also make the other person feel valued.

4. Stay open-minded: People may have different experiences and viewpoints. Keep an open mind when listening to their responses, and you may discover something new and intriguing.

5. Practice regularly: The more you practice asking questions and engaging in conversations, the more comfortable you’ll become. Over time, this practice can help reduce social anxiety.

6. Encourage reciprocity: Invite the other person to ask you questions, too. Engaging in a mutual exchange of ideas and experiences can be very enriching and can deepen connection.

7. Try to focus on the positive: Maintain a positive attitude, and remember: every conversation is an opportunity to learn and grow.

8. Engage in self-reflection: Reflect on the conversations you have. What did you learn? How did it feel? Self-reflection can be a great way to work through social anxiety and improve your communication skills.

💙 Ease your anxiety Before a Social Engagement with this meditation from the Confidence series on Calm.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

30 good questions to ask to get to know someone more deeply

To help you deepen your new relationship, try asking questions that are designed to help you understand the other person's background, interests, and values. 

10 essential questions to get to know someone

Start with questions to help you discover the essence of the person. As you talk, you can gradually deepen the conversation, paving the way to more personal and profound topics.

  1. What childhood memory makes you smile?

  2. What drives you to get up every morning?

  3. How do you spend your free time?

  4. What are your hobbies and how did you get into them?

  5. What goal are you working toward right now?

  6. What subjects, current events, or causes are you passionate about?

  7. What’s your favorite way to unwind after a hectic day?

  8. If you could visit any place in the world, where would it be and why?

  9. What book or movie left a lasting impression on you?

  10. Who do you look up to, and why?

💙 Practice the art of mindful Listening in our Relationship with Others series to help you fully receive the answers someone is giving you. 

10 personal questions to get to know someone better

After warming up with the essential questions above, you may feel ready to explore the more personal questions below, which can bring a new layer of understanding and empathy into your conversations. These questions aim to encourage others to share intimate experiences and emotions that can help to create a foundation for meaningful and lasting relationships.

  1. What’s an experience that significantly shaped who you are today?

  2. Who’s been the most influential person in your life?

  3. How do you navigate through difficult situations or conflicts?

  4. What fear have you overcome, or are you working to overcome?

  5. What insecurities, if any, are you willing to share?

  6. Tell me a cherished achievement, and what did it mean to you?

  7. How do you handle criticism, and do you use it for personal growth?

  8. What values are fundamental to you and why?

  9. What’s your definition of a fulfilling life?

  10. Is there a particular philosophy or mantra that guides your life decisions?

💙 Explore using mindful listening and thoughtful questions to facilitate Deeper Communication in the Daily Jay.

10 deep questions to get to know someone even better

As your conversations progress, there may be an opportunity to venture into more profound topics. The questions below are designed to evoke thoughtful responses and encourage introspective dialogue.

They can be enlightening, helping both you and the person you're engaging with to explore life's broader themes together. They’re not just questions to ask to get to know someone — they’re prompts to explore the human experience.

  1. What does happiness mean to you, and how do you pursue it?

  2. How do you define success in life?

  3. What core values guide your actions and decisions?

  4. Do you have a personal philosophy that shapes your outlook on life?

  5. What do you think the purpose of life is?

  6. How important is family to you?

  7. What steps do you take for personal growth and self-improvement?

  8. How do you handle life’s uncertainties and challenges?

  9. What important lessons has life taught you?

  10. How do you look after yourself when you face adversities?

💙 Explore the importance of Real Connection in our relationships during the Daily Calm.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Questions to ask to get to know someone FAQs

What are some good get-to-know-you questions?

Getting to know someone can be an exciting journey. Try these 20 questions to spark meaningful conversations to help you get to know someone in a fun and friendly way.

  • What's something you've been enjoying lately?

  • What kind of day-to-day routine helps you feel like yourself?

  • What's a small thing that always improves your mood?

  • What do you usually look forward to during the week?

  • What's something people often assume about you that isn't quite right?

  • What kind of place makes you feel instantly relaxed?

  • What's something you never get tired of doing?

  • What's one thing you've gotten better at over the past year?

  • What helps you feel comfortable around new people?

  • What's something that made you laugh recently?

  • Are you a morning person or a night owl?

  • What's your dream job?

  • Do you have any pets?

  • What's your favorite type of cuisine?

  • What kind of music do you enjoy?

  • How do you stay active and healthy?

  • Do you enjoy spending time outdoors?

  • Do you have any favorite TV shows or movies?

  • What do you wish you had more time to do?

  • What's something you love learning about?

What's a deep question to ask someone?

A deep question is one that invites people to share their core values and what truly matters to them. An example of a deep question could be: “What do you think is the most important thing in life, and why?”

What are 5 powerful questions?

Five powerful questions that can evoke reflection and meaningful discussions are: 

  1. What drives you to do what you do?

  2. When you’re faced with challenges, how do you overcome them?

  3. Is there a moment in life that transformed you?

  4. What do you believe in that others might not?

  5. What does fulfillment mean to you?

These questions challenge people to delve into their motivations, experiences, and beliefs to foster a more meaningful conversation.

What to ask someone you like?

When you like someone, you might want to know more about their life and interests. Here are a few questions to ask someone you’re interested in:

  • What activities do you enjoy during your free time?

  • Are there any books, movies, or music you've been into lately?

  • Do you enjoy traveling? If so, what’s been your favorite place so far?

  • What’s your idea of a great weekend?

  • How do you feel about adventures or trying new things?

These questions are light, fun, and open-ended, which can help make the conversation enjoyable and natural.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Explore personal questions to help you get to know someone and deepen your connection. Plus, learn how questions can be a tool to beat social anxiety.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/questions-to-ask-to-get-to-know-someone","assetUrl":"https://images.squarespace-cdn.com/content/v1/57b5ef68c534a5cc06edc769/1701956760314-2EQ9K6FDL7FLVF70D9Z9/questions+to+ask+to+get+to+know+someone+1_1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"30 good questions to ask to get to know someone","seoDescription":"Explore personal questions to help you get to know someone and deepen your connection. Plus, learn how questions can be a tool to beat social anxiety.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"657236490931ee4538eecf61","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1784796825955,"updatedOn":1784824940029,"starred":false,"passthrough":false,"tags":["heartbreak"],"categories":["Relationships"],"workflowState":1,"publishOn":1784796825955,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1701195631896-FQFC23TLAIFC4LB18M2L","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"how to mend a broken heart 1_1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"a2a580","topRightAverage":"b0b086","bottomLeftAverage":"5f6324","bottomRightAverage":"18180e","centerAverage":"ad9c7c","suggestedBgColor":"847c56"},"urlId":"how-to-mend-a-broken-heart","title":"How to mend a broken heart: 8 steps to heal and recover","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"how\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Heartbreak is painful, but there are ways to cope and feel better. Learn how to mend a broken heart and support yourself through the recovery process.

Heartbreak is one of the most painful emotional experiences we face—but healing is possible. If you're wondering how to heal a broken heart or how to get over heartbreak, you're not alone. Heartache doesn't always come from a split. It can follow unrequited love, rejection, losing someone you love, or the end of a close friendship. However your heartache showed up, working through it can help you move forward with more compassion and clarity.

Once you know why heartache can feel so painful, you can then recognize and understand the different stages of heartbreak. Here's a look at why heartbreak hurts the way it does, the emotions you can expect along the way, and steps that can support your recovery. You’ll know the emotions and feelings you can expect, plus how you can move through your journey with more self-compassion and self-awareness. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Why are heartbreaks painful?

On a biological level, our bodies sometimes react to heartbreak in a similar way to how it responds to physical pain. Our brain may perceive heartbreak as emotional pain, and it may respond by releasing stress hormones, like cortisol. These hormones can cause physical symptoms, such as a tight or heavy chest, trouble sleeping, or appetite loss.

Psychologically, heartbreak can bring a mix of emotions, like sadness, loss, and even grief. We might also battle feelings of inadequacy or face a dip in our self-esteem. When we’re broken-hearted, we're not just losing a person but also the dreams, plans, and future we envisioned. The loss spans multiple levels, making it a complex emotional challenge to overcome.

When you acknowledge the real effects heartbreak has on your wellbeing, you can pave the way for healing and recovery. 

What is broken heart syndrome?

“Broken heart syndrome,” also known as takotsubo cardiomyopathy, is a temporary heart condition triggered by intense emotional or physical stress, like losing a loved one or experiencing a major shock. It is thought that a sudden surge of stress hormones, like adrenaline, lead to these changes.

It causes symptoms similar to a heart attack, such as chest pain and shortness of breath, but it doesn’t result from blocked arteries. Instead, the heart’s left ventricle temporarily weakens and changes shape. The condition is usually reversible with proper treatment, but it highlights the powerful connection between emotional health and physical wellbeing.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Common causes of heartbreak

Heartbreak can follow all kinds of loss. Any time you're deeply attached to a person, a hope, or a future, losing it can leave the same ache. Some sources of heartbreak get less sympathy than others, but the hurt is just as real. Here's a look at some of the common ones.

A breakup: Losing a partner can upend your routines, your plans, and your sense of who you are, which is part of why it cuts so deep. If a breakup is behind your heartache, our full guide on how to get over a breakup covers moving forward step by step.

Unrequited love: Caring for someone who doesn't feel the same way can wear on you for months, even if the two of you were never together. The hope and the letdown are real, and so is the grief when you finally let the idea go.

Romantic rejection: Being turned down stings whether it's a first date that goes nowhere or a spark that fades before it becomes anything. Rejection can bruise your sense of self, not just your plans.

Losing someone to death: Grief can break your heart in the most literal sense. The pain often comes in waves rather than a straight line, and it can catch you off guard long after the loss.

Family estrangement: Cutting ties with a parent or sibling, or having them cut ties with you, can feel like mourning someone who's still alive. The ache tends to resurface around holidays and milestones.

The end of a friendship: A close friend drifting away, or a falling-out that can't be repaired, can hurt as much as any romance. Because you don't expect a friendship to end, the loss can blindside you.

Deep disappointment: A job you didn't get, a move that fell through, or a future you pictured that won't happen can all leave a real sting. This kind of loss often gets brushed off, but the sadness that follows is heartbreak all the same, no relationship required.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to cope with a heartbreak: 8 tips to navigate a broken heart

Tending to a broken heart takes patience and a willingness to be gentle with yourself. The path can feel lonely at times, so don't be afraid to seek support, whether that's from loved ones, a professional, or your own mindfulness and self-care practices. With time and care, you can come through it stronger and more self-aware.

1. Allow yourself to grieve

Embrace your feelings of heartache. It's okay to feel sad, angry, or any other emotion that arises. Acknowledge them without judgment, since they're part of the healing process. Writing things down can help you make sense of what you feel.

Try: journaling with a prompt like \"what is this pain teaching me?\"

💙 Understand the importance of grief in Why Grief, Why Now with Joanne Cacciatore, PhD.

2. Seek support to help you cope

Surround yourself with supportive friends and family. Consider talking to a therapist who can provide professional advice on how to navigate heartache.

💙 Learn why Mindful Friendships are crucial in the heartbreak healing process.

3. Practice self-care

Rest, good food, and movement all support your physical wellbeing, which in turn supports your emotional wellbeing. Do your best to sleep, eat well, and make time for things that bring you joy and peace. Caring for your body helps rebuild your energy while you heal.

💙 Rebuild your love of self with Self-Compassion, a brief meditation by Tamara Levitt.

4. Rebuild a steady daily routine

Heartbreak can throw your normal rhythm out the window, especially when the loss reshapes your day-to-day life. Small anchors help. Try to wake and sleep around the same times, eat regular meals, and keep a few standing plans on the calendar. A predictable structure gives your mind less room to spiral and reminds your body that ordinary life is still going while you heal.

Read more: How to create the best daily routine: 10 simple habits for success

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

5. Set boundaries while you heal

When your heartbreak involves someone you might still see or feel pulled to contact, some distance can protect your healing. That could be an ex, a friend after a falling-out, a family member you're taking space from, or someone whose feelings never matched yours. Cutting or limiting communication is often wise, even when part of you wants to stay looped in. If your heartache is from a breakup, that space also makes it easier to date again when you're ready.

💙 Protect your peace and learn to set Healthy Boundaries with Jeff Warren.

6. Focus on your goals and dreams

Channel your energy toward pursuing your goals. Whether it’s picking up a hobby, advancing in your career, or exploring a new interest, keep your focus on positive growth.

💙 Uncover The Why Behind Your Goals with Jay Shetty.

7. Practice mindfulness techniques

Engage in mindfulness practices like meditation, breathing exercises, and journaling to help you settle into your new reality. These techniques can help you stay connected with yourself, process your emotions, and rest.

💙 Practice mindfulness before bed in this Evening Wind Down routine.

8. Remind yourself that healing takes time

Be patient with yourself as you heal. When you're dealing with heartache, it helps to take things one day at a time and stay compassionate with yourself. Everyone's process looks different.

💙 Combat restlessness during your healing journey with this 10-minute meditation on Patience.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to mend a broken heart FAQs

How can I heal a broken heart?

Healing a broken heart takes time, self-care, and patience. Start by allowing yourself to feel your emotions without judgment—it’s truly okay to grieve. Next, surround yourself with supportive friends or loved ones who listen and uplift you. Focus on activities that bring joy or relaxation, like exercising, pursuing hobbies, or practicing mindfulness. Journaling or speaking with a therapist can help you process your feelings and gain clarity. Remember, healing isn’t linear, but by prioritizing your wellbeing and staying open to growth, you’ll gradually move forward and eventually find peace.

How long does it take to heal a broken heart?

Healing a broken heart is a personal process. There's no fixed timeline for healing emotional pain, as it depends on things like the depth of the relationship, your personal coping skills, and the support system you have. It's important to allow yourself the time you need to heal. Engage in self-care practices, seek support from loved ones or professionals, and be patient with your progress. Over time, the pain will lessen, and you'll find yourself moving forward.

What are the 4 stages of healing a broken heart?

While the stages of recovering from heartbreak can vary, they tend to mirror the stages of grief. A simplified model includes four: denial, anger, bargaining, and acceptance. Each one is a different emotional response to the loss, and moving through them is part of reaching acceptance and healing. It's a path that can help you work through your emotions, come to terms with your new reality, and find a way to move forward.

How do you get over a broken heart when you still love them?

Heartache is especially hard when you still care about the person, whether that's an ex, someone who never felt the same way, or a person you've had to step away from. Healing takes acceptance, self-compassion, and often a shift in perspective. Start by accepting the reality of the situation, then surround yourself with supportive people who understand what you're going through. Engage in activities that promote self-growth and happiness. Over time, focusing on your own wellbeing and building a fulfilling life can help you heal.

How to get over heartbreak quickly and move on?

Healing quickly isn't always possible, but a few things can ease the process. If your heartache involves someone you're still in contact with, some distance helps, whether that's an ex, a friend, or a family member. Avoid dwelling on the past, and stay active with hobbies or social time. Focus on your personal goals and emotional wellbeing to gently shift your attention forward.

How to cure a broken heart naturally?

While there’s no instant cure for a broken heart, natural healing comes from gentle self-care and emotional support. Focus on practices like journaling, meditating, spending time in nature, and talking to loved ones. Reducing stress and reconnecting with things that bring you peace can help you gradually feel better and rebuild your emotional resilience.

Can grief and heartbreak feel the same?

Yes. Losing someone to death can break your heart in much the same way the end of a relationship does, and your body may respond with the same stress hormones and physical aches. The grief that follows a death often comes in waves rather than a straight line, and it can catch you off guard months later. Be patient with yourself, lean on people who can sit with you in it, and consider talking to a therapist or a grief support group if the weight feels like too much to carry alone. There's no timeline you're supposed to hit.

Read more: Coping with grief or loss: how to navigate the grieving process

Why does losing a friend hurt so much?

Losing a close friend can hurt as much as a romantic breakup, partly because you don't expect friendships to end. Whether a friend drifts away or a falling-out can't be repaired, the loss is real and deserves the same care you'd give any heartbreak. Let yourself grieve it, talk about it with people you trust, and give the feelings time to settle rather than rushing to explain them away.

How can I mend this broken heart and feel whole again?

To mend a broken heart, start by allowing yourself to feel your emotions fully. Then, gradually nurture your inner world through self-reflection, creative outlets, healthy routines, and support from trusted friends or therapists. With time and care, you'll feel more grounded and whole again.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Heartbreak is painful, but there are ways to cope to feel better. Learn how to mend a broken heart and support yourself through the recovery process.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/how-to-mend-a-broken-heart","assetUrl":"https://images.squarespace-cdn.com/content/v1/57b5ef68c534a5cc06edc769/1701195631896-FQFC23TLAIFC4LB18M2L/how+to+mend+a+broken+heart+1_1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"How to mend a broken heart: Practical steps to heal and recover","seoDescription":"Heartbreak is painful, but there are ways to cope to feel better. Learn how to mend a broken heart and support yourself through the recovery process.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"68b9d6464b7fa434b36a96c0","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1784728800120,"updatedOn":1784740110750,"starred":false,"passthrough":false,"tags":["suicide","suicide prevention","seasonal"],"categories":["Mental Health"],"workflowState":1,"publishOn":1784728800120,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1757010329119-7LBYMC9O8UBV5HTDEJZF","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"World Suicide Prevention Day-1x1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"00a2f5","topRightAverage":"009cf3","bottomLeftAverage":"0054ae","bottomRightAverage":"0066cd","centerAverage":"1896da","suggestedBgColor":"1085ca"},"urlId":"world-suicide-prevention-day","title":"World Suicide Prevention Day: why it matters and how to support","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"image\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Sept. 10 is World Suicide Prevention Day. Learn what it means, why it matters, and 9 ways you can show your support and help spread awareness.

Suicide remains a serious public health issue, claiming the lives of more than 720,000 people each year. But despite its scale, it’s often shrouded in silence. Stigma continues to prevent many from asking for help — and all too often, it leaves families grieving in the dark, asking questions that will never be answered.

World Suicide Prevention Day, held every year on September 10, is an opportunity to change that. It’s a time to honor the lives lost, support those who are struggling, and back efforts to save lives through increased awareness and connection.

World Suicide Prevention Day is important. Here’s everything you need to know about it and ways for you to take part in meaningful ways.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What is World Suicide Prevention Day?

World Suicide Prevention Day (WSPD) is observed every year on September 10. It was first launched in 2003 by the International Association for Suicide Prevention (IASP) in collaboration with the World Health Organization (WHO) to raise awareness of suicide and reduce the stigma around it that often prevents people from seeking help. 

It’s also an opportunity to foster open, compassionate conversations about suicide through public events, social media, and one-on-one check-ins. WSPD encourages each of us to be part of a broader, life-affirming effort to notice, listen, and help where we can.

Why World Suicide Prevention Day matters

For many people, suicide is a personal issue. Maybe you’ve lost someone you love to suicide or supported someone through a mental health crisis. Or maybe you’ve had your own dark moments of feeling so overwhelmed and isolated that you’ve wondered if things would ever get better.

World Suicide Prevention Day matters because suicide continues to take far too many lives. In fact, it’s the third leading cause of death among 15-29-year-olds, according to WHO. However, it’s often misunderstood and stigmatized, which can stop people from asking for help.

But with the right support, connection, and care, it’s possible to prevent suicide. Awareness days like this one remind us that listening without judgment, checking in, and sharing resources can make a real difference.

Related read: What is World Mental Health Day? Plus, 7 ways to celebrate

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to support or participate in World Suicide Prevention Day: 9 ways to act

No matter what your background is, there’s space for you to participate in World Suicide Prevention Day. Here are some meaningful ways to engage, whether you’re supporting someone you love or just trying to help spread awareness in a more mindful way.

1. Start a conversation (even if it feels awkward)

Talking about suicide may seem hard or uncomfortable, but it can help save lives. If someone you know seems off, check in with them.

Don’t worry about finding the perfect words — just focus on being gentle and curious. Try something simple like, “I’ve noticed you’ve been quieter lately. Want to talk?” or “How are you, really?”

Then, really focus on what they have to say. Listening without judgment is often much more powerful than giving advice.

💙  Learn how to help those struggling with Supportive Listening with Jay Shetty.

Related read: What is Men’s Mental Health Month? Plus, 6 ways to support it

2. Learn the warning signs

Educate yourself on the common signs that someone might be struggling, like social withdrawal, hopelessness, changes in sleep or mood, or talking about feeling like a burden. 

Sites like the National Institute of Mental Health (NIMH) or The Trevor Project (for LGBTQ+ youth) are great resources to turn to. 

Knowing what to look for can help you spot when someone might need support.

Related read: How to help a friend with depression: 8 ways to offer support

3. Check your language

How we talk about suicide matters. Instead of saying, “committed suicide,” which can reinforce stigma, use the phrase, “died by suicide.” The golden rule is to center the person’s humanity over the cause of their death. 

4. Share helplines and resources

Sometimes, the most supportive thing you can do is help someone get the care they need. Share crisis helplines, especially in your local area, and post the information of major support groups in common spaces or on your social media channels.

In the United States, the major organizations include the following:

In other countries, Befrienders Worldwide can direct you to your local services.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

5. Create or attend an event

Many communities host vigils, walks, or panel discussions in honor of WSPD. These gatherings create space for healing, remembrance, and awareness, so do some research to see what’s going on near you.

You can also organize your own event. Something as simple as a candlelight walk, a wellness workshop, or a resource-sharing lunch at work can make a real impact.

6. Join the digital conversation

Don’t underestimate the power of social media. Even a single post can help reduce stigma. Use hashtags like #WorldSuicidePreventionDay or #YouAreNotAlone to raise awareness. 

Share a graphic, a statistic, or even your own story if you feel comfortable. Authentic, grounded posts often resonate most, and they can help people realize they’re not alone.

7. Educate your workplace or school

Workplaces and schools are important spaces for prevention. If you can, ask the leadership team to share mental health resources with employees, staff, or students. 

Suggest a short webinar, post a helpline in internal comms, or invite a speaker to share their lived experience. These actions make it clear that support exists and that asking for help is encouraged in the organization.

💙 Explore ways to improve your workplace with the Mindfulness at Work series with Tamara Levitt.

8. Care for your own mental health

Be sure to take care of yourself, too. Make space for your own needs, such as rest, connection, therapy, joy, and movement, especially if you’re struggling. 

If you’ve lost someone to suicide, the grief following the loss can be complex and enduring. Reach out to therapists, friends, family members, or counselors for support. You deserve care.

💙 Get support Caring for Your Grief in this series with Lama Rod Owens.

9. Support organizations doing this work year-round

Consider donating to or volunteering with groups focused on suicide prevention. Look for helpline services, peer support charities, or grassroots organizations in your area. 

Regular donations, social shares, and administrative help can free up their time and resources, so that they’re able to help more people.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

World Suicide Prevention Day FAQs

When is World Suicide Prevention Day?

World Suicide Prevention Day is observed annually on September 10. In addition, the entire month of September is often recognized as Suicide Prevention Awareness Month, with many organizations running campaigns, workshops, and memorials throughout the month to extend the conversation and further support efforts.

What’s the theme for World Suicide Prevention Day this year?

The current theme is ‘Changing the narrative on suicide’. It encourages people to take small but meaningful steps that can inspire hope. 

Whether you’re supporting someone else, sharing your own story, or learning how to talk more openly about mental health, the message behind this year’s theme is that every action, big or small, can help save lives. 

What are some activities that can spread awareness on World Suicide Prevention Day? 

There are many ways to participate in World Suicide Prevention Day, and the right one is the one that feels best for you. You might wear a ribbon or wristband in honor of the day, share a social media post to amplify resources, or host a small event in your workplace or community. 

Some people light candles at home or in public spaces to remember those they lost. Others volunteer their time and donate money to local suicide prevention charities. Some even attend online talks to learn more about mental health support. 

But you can start at home, too. Checking in with someone who’s been on your mind can be an act of prevention.

Why is suicide prevention awareness so important?

Suicide prevention awareness is so important because silence and stigma are still major barriers in helping people get the support they need. Many who are struggling don’t reach out because they fear being judged, dismissed, or misunderstood. 

Suicide prevention awareness helps normalize these conversations, create safer spaces to ask for help, and remind people that they’re not alone. It also teaches communities how to recognize signs of distress and respond in ways that are compassionate and helpful.

Where can I find suicide prevention day resources?

Many reputable organizations offer free, practical awareness resources tailored for various groups, including schools, workplaces, healthcare providers, and individuals. They might include conversation guides, digital toolkits, myth-busting facts, posters, or video campaigns. 

A few good places to start include:

You can also check in with local mental health organizations or health departments for region-specific materials.

How can I help a friend or loved one struggling with their mental health?

Start by being present. Most times, just showing you care is enough. 

Ask open questions like, “How are you holding up lately?” or “I’ve noticed you’ve seemed down. Do you want to talk about it?” Listen to them without interrupting or offering solutions too quickly. Let them know you’re there for them, and that they can talk to you without fear of judgment.

If they express suicidal thoughts, encourage them to speak with a mental health professional and help them find support. Offer to make the appointment or go with them if they’re open to it. 

It’s also important to keep checking in over time, especially in the days and weeks after a tough conversation. That continued presence can be a lifeline, as their mood can change depending on the day and circumstances.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Sept. 10 is World Suicide Prevention Day. Learn what it means, why it matters, and 9 ways you can show your support and help spread awareness.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/world-suicide-prevention-day","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1757010329119-7LBYMC9O8UBV5HTDEJZF/World+Suicide+Prevention+Day-1x1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"World Suicide Prevention Day: why it matters and how to support","seoDescription":"Sept. 10 is World Suicide Prevention Day. Learn what it means, why it matters, and 9 ways you can show your support and help spread awareness.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"69aca00b7383886eab8f6d86","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1784012418118,"updatedOn":1784020647034,"displayIndex":1951,"starred":false,"passthrough":false,"tags":["mental health","diabetes","mindfulness"],"categories":["Mental Health"],"workflowState":1,"publishOn":1784012418118,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1777490524451-2KZFMMFCUVD1TJEWMBCY","systemDataVariants":"1000x1000,1000w","systemDataSourceType":"JPG","filename":"diabetes+and+mental+health+3x2.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"433b1d","topRightAverage":"d3d2a0","bottomLeftAverage":"869f25","bottomRightAverage":"101a2a","centerAverage":"ae9a57","suggestedBgColor":"908664"},"urlId":"diabetes-and-mental-health","title":"Diabetes and mental health: 7 tips to help manage the emotional impact","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"diabetes\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Managing diabetes is a full-time job, and one that can impact your mental health. Explore the potential challenges, how mindfulness can help, and 7 tips to support your emotional well-being.

When you receive a diabetes diagnosis, everything changes. Before, you likely never thought about your blood glucose level, and suddenly, it’s a top-of-mind issue. This new set of health demands can be intense and wear you down fast.

In fact, roughly 1 in 3 people with diabetes feel a kind of stress known as diabetes distress, and many deal with other mental health issues as well. After all, constantly dealing with the condition can be emotionally, as well as physically, taxing — and to make matters more complicated, the outside world often doesn’t understand.

This is why Calm and Insulet, the maker of Omnipod®, a tubeless insulin delivery system, have teamed up to support your emotional well-being. Together, we’ve created new tools to help people living with diabetes, including meditations, a Sleep Story, and more resources now available on Calm.

Here’s everything you need to know about how diabetes can affect your mental and emotional health, and some additional ways to take care of yourself when it all feels like a lot to navigate.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How can diabetes affect your emotional and mental health?

People with diabetes make up to 180 extra decisions every day just to manage their health, including how many carbs to bolus for their meal, when they should exercise, etc. On top of the usual demands of daily life, that constant vigilance can create a feeling of always being “on,” which is mentally and emotionally exhausting.

In addition, all this extra monitoring affects daily activities that others may take for granted. Going out to eat, exercising, traveling, or simply going to work or social events often requires extra planning. 

Dr. William Polonsky, Clinical Psychologist and Co-Founder of Behavioral Diabetes Institute, explains that living with diabetes is like being handed another full-time job. “The result is often a significant emotional toll, which is regularly overlooked. People with diabetes are expected to make hundreds of decisions a day, frequently while navigating fear, frustration, and burnout.”

Over time, the strain adds up. Without the right support, studies show that ongoing stress can contribute to anxiety, depression, and burnout. 

What is diabetes distress (and why is it so common)?

Diabetes distress is the emotional stress that comes from managing diabetes around the clock. That pressure can stem from a number of factors, including constantly counting carbs, adjusting insulin doses, going to appointments, and knowing there is always more to do and new decisions to make.

According to Health Psychologist Dr. Michael Vallis, diabetes distress is a reflection of the relentless demands of the condition. “People with diabetes carry the emotional weight of constant decision-making, fear of hypoglycemia, and the pressure to appear ‘normal’ in environments that often lack understanding.” Dr. Vallis adds that this stress can be amplified when people with diabetes feel judged, unsupported, or forced to mask their needs. 

This stress can lead to feelings of frustration, guilt, helplessness, or even shame. And because so many things can affect blood glucose levels, including sleep, hormones, or even the weather, every day can feel different, producing different blood glucose results that, over time, can lead to long-term complications. That makes it easy for stress to build up quickly.

Diabetes distress is most common in people with type 1 diabetes, but it can happen to anyone in the diabetes community, including those with type 2 diabetes and caregivers. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Can diabetes cause depression and anxiety?

Yes, and it’s more common than many people think. People with diabetes are two to three times more likely to be depressed than those who don’t have diabetes. If you’re having a tough time, know that you’re not weak or doing something wrong. These are real and treatable struggles that deserve care.

But the impact of diabetes isn’t limited to the person diagnosed. The stress can affect the people around them, too. According to recent global research commissioned by Insulet, which included 9,656 participants spanning people with type 1, type 2, and gestational diabetes, caregivers, and individuals without diabetes, 38% of caregivers reported facing anxiety, and 27% reported experiencing depression. Supporting someone with diabetes takes emotional energy too — and that has an impact.

What is diabetes burnout?

Diabetes burnout happens when people feel completely drained from trying to manage their diabetes all the time. When that happens, those with diabetes might stop checking their glucose levels, delay insulin doses, miss appointments, or feel like they don’t have any energy to give to their diabetes management. However, mindfulness techniques can help, offering small steps towards gentle reconnection with self, one moment at a time.

The stigma of diabetes at work 

Diabetes is common, but many people don’t understand it, especially in the workplace. As a result, many people with diabetes feel pressure to hide their condition when they’re on the job.

In the Insulet research, 86% of respondents said they experience barriers at their respective workplaces due to their diabetes, 79% of people with diabetes said they had faced bias or misunderstanding at work, and more than half (57%) said their workplace lacks adequate resources for managing their diabetes. This can lead to skipping glucose checks, silencing alarms, or avoiding asking for necessary flexibility because they fear being seen as weak, unreliable, or different. 

But it doesn't have to be this way. Dr. Polonsky shares, “If we want to help people with diabetes to succeed, we must acknowledge the emotional burden and offer real, compassionate support.” Coworkers, managers, and organizations can help shift this culture by:

  • Learning the basics so they can be more supportive

  • Respecting privacy but also making space for honest conversations

  • Allowing flexibility in daily schedules and breaktimes

  • Encouraging open conversations about health through employee groups or mental health programs

When people feel safe being themselves at work, everyone benefits.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What are the potential benefits of mindfulness for diabetes?

Mindfulness is a great way to slow down and check in with yourself, even during a busy or stressful day. You don’t need to sit still for 30 minutes or do anything fancy. Mindfulness just means paying attention to what’s happening in your body and mind, without judging yourself. 

\"I've seen firsthand how mindfulness can be a game-changer for so many patients with diabetes,\" says Dr. Chris Mosunic, clinical psychologist, CDCES (Certified Diabetes Care and Education Specialist), registered dietitian, and Calm’s Chief Clinical Officer. \"It's not about perfection\", he adds, \"it's about creating small moments throughout your day to pause, breathe, and reconnect with yourself. That simple practice can have real, measurable effects on both your mental health and your blood sugar management.\"

It won’t fix everything, but it’s a free and simple tool that can help you feel more in control and supported, one breath at a time. Here are some of the potential benefits of practicing mindfulness for people with diabetes:

  • Less stress: Stress can raise blood glucose levels. Mindfulness can help to calm the body and mind.

  • Better mood: Mindfulness can help ease feelings of anxiety or sadness.

  • Improved sleep: Mindful breathing or meditation can help you fall asleep more easily and stay asleep for longer.

In the Insulet research, people using mindfulness tools reported feeling less stress (39%), less anxiety (33%), and having fewer sleep problems (33%). 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to manage the mental load of diabetes: 7 mindful tips 

Managing diabetes requires a lot of focus, and taking mental health breaks is important. Here are seven simple ways to practice mindfulness and self-kindness to feel a little lighter, even on hard days.

1. Use mini check-ins to reconnect with your body

When you’re juggling so much, it’s easy to disconnect from how you’re actually feeling. A quick body scan can help you tune in, especially when something feels “off.”

Try this: Close your eyes and take 30 seconds to notice how your body feels. Are you tense? Thirsty? Shaky? Calm? This exercise can ground you in the moment and help you make the next decision with a bit more clarity.

2. Take breathing breaks when blood glucose anxiety sets in

Glucose swings can trigger physical anxiety, and that can snowball into emotional overwhelm. Mindful breathing helps to calm the nervous system and interrupt that spiral.

Try this simple box breathing technique:

  • Inhale for four counts.

  • Hold for four counts.

  • Exhale for four counts.

  • Hold for four counts.

Repeat for 1–2 minutes, especially at times when you feel panic creeping in.

💙 Slow down your breath and your mind with The Presence Pod on the Calm app.

3. Give yourself permission to rest (even during the day)

Pushing through every difficult moment isn’t sustainable. If your body is struggling, you need to rest — but that doesn’t always mean sleep. It could be:

  • Lying on the floor and listening to a calming soundscape

  • Putting on a short meditation to help you decompress

  • Simply turning off your phone and sitting still for a few minutes

These moments can help you reset emotionally and physically, especially when burnout starts to creep in.

4. Don’t minimize your mental load — name it

Managing diabetes can be a full-time workload on top of your job, family, and everything else. When you feel overwhelmed, naming how you feel—even silently—can reduce its power.

You might try a brief daily journaling practice like:

  • What did I have to think about today that others didn’t see?

  • What am I carrying that I haven’t acknowledged?

Mindfulness includes naming your reality without judgment. And sometimes just saying, “This is a lot,” is self-care.

Related read: How mental load can impact your life (and 10 tips to manage it)

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

5. Create small rituals for tough days

When everything feels out of control, small routines can help to create stability. Maybe it’s starting your day with a short meditation. Maybe it’s ending it with a cup of tea and light stretching. Rituals aren’t about productivity; they’re about care.

Pick one or two “anchor” habits that are easy to repeat, even when your energy is low. That could mean:

  • Listening to the same 5-minute meditation after lunch each day

  • Writing down one thing you did well that day

  • Using a specific soundscape to wind down before bed

These anchors help signal to your nervous system that you’re safe, supported, and allowed to slow down.

💙 Create moments of calm in your day with the short meditations in the Diabetes Support Series.

6. Protect your sleep (and go easy on yourself when you don’t get it)

Sleep disruptions are common with diabetes — whether it’s alarms, low or high blood glucose symptoms, or anxiety waking you up. In fact, in the Insulet study, more than half of people (66%) with diabetes reported poor-quality sleep, which can worsen blood sugar patterns and affect emotional resilience.

While you can’t always control the night, you can create conditions that make rest more possible. Try:

  • Avoiding bright screens at least 30 minutes before bed

  • Doing some gentle stretches as you wind down

  • Keeping a snack by the bed to reduce stress around nighttime lows

And if you don’t sleep well? That’s okay. Give yourself extra care the next day: slower pace, more hydration, gentle movement, rest if you can. Mindfulness includes self-compassion.

💙 Drift off with the Runway Beneath the Northern Lights Sleep Story, where fashion meets the stillness of nature.

7. Lean on community, even when you feel like pulling away

Isolation makes distress and burnout worse, but many people with diabetes feel like they have to deal with it alone. Reaching out to a friend, a support group, an online community, or other people with diabetes on social media can shift that weight, even just a little.

You don’t have to explain everything. Sometimes it’s enough to message, “Today was hard,” and have someone respond, “I get it.” Letting yourself be seen is mindfulness, too.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Get well-being support for life with diabetes from the The Mind in Range Collection

When diabetes feels loud, find peace with the Mind in Range Collection. The collection features mindfulness tools to help ease the stress of daily diabetes demands, brought to you by Omnipod, including a dedicated Diabetes Support Series, a Sleep Story to encourage deep rest, breathing exercises, and more.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n

Runway Beneath the Northern Lights Sleep Story

Fashion model Lila Moss, who lives with type 1 diabetes, is often seen wearing her devices across runways, red carpets, and in campaigns.

In this new Sleep Story, fashion meets the stillness of nature. Walk the runway with Lila with poise, balance, and self-assurance under the Northern Lights.

Listen here >

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n

Diabetes Support Series

This series of meditations offers gentle practices to bring ease and balance to everyday life with diabetes.

Listen here >

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Diabetes and mental health FAQs

What’s the difference between type 1 and type 2 diabetes?

Type 1 diabetes is triggered when the body’s immune system attacks the cells that make insulin. People with type 1 need to take insulin every day for the rest of their lives. It’s not caused by food choices or lifestyle and can happen at any age.

Type 2 diabetes means the body still makes insulin, but cannot use it efficiently. It’s more common in adults and can sometimes be managed with healthy eating, exercise, and medicine. Some people with type 2 also need insulin. 

Both types require daily care and can be emotionally hard.

What is diabetes distress?

Diabetes distress is the emotional stress that comes from having to manage diabetes. It’s not the same as depression, but it can feel just as heavy. 

As a person with diabetes, you have to check your blood glucose levels, think about your food, plan your medications, and much more. And even when you’re doing your best, it might still feel like it’s not enough. This can lead to feeling frustrated, tired, or alone. These feelings are common, especially when people don’t feel supported.

How does diabetes impact mental health?

Managing diabetes every day can be exhausting. Blood glucose highs and lows, fear of complications, lack of sleep, decision fatigue, and stress from stigma can all lead to mental health challenges. Feeling this way doesn’t mean you’re weak — it just shows how hard the condition is to manage.

What are the signs of diabetes burnout?

Burnout means you feel too tired—emotionally and physically—to keep up with diabetes care. You might stop checking your blood glucose, skip insulin, or miss appointments. 

You could feel like you don’t care anymore or feel numb. This isn’t laziness. It’s your brain and body saying they need a break — and support.

Can diabetes cause depression or anxiety?

Yes. People with diabetes are more likely to experience anxiety or depression. This might be because of the constant demands of fluctuating glucose levels, fear, stress, or the pressure to manage everything. 

You might feel sad, worried, or disconnected. These are real mental health issues that deserve help, and they are not your fault.

What’s the difference between burnout and clinical depression?

Burnout is usually connected to the demands of diabetes management — it’s about being tired of all the decisions and work it takes. But it may improve with rest and support.

Depression affects your whole life, making you feel down, hopeless, or not yourself. To cope, you might need therapy or medication. 

If you’re not sure what you’re feeling, talking to a doctor or medical professional can help.

How can mindfulness help with diabetes stress?

Mindfulness means paying attention to your thoughts and body without judging them. It helps you slow down, notice how you feel, and take care of yourself in the moment.

This can lower stress, improve focus, and make things feel less overwhelming. Mindfulness doesn’t fix everything, but it can give you space to feel a little more at ease.

Are there meditations for people with diabetes?

Yes. Calm and Omnipod have worked together to create meditations for people with diabetes. These sessions can help with things like blood glucose worries, sleep problems, and emotional exhaustion. But mostly, they’re meant to support you when things feel hard. You can find them in the Calm app.

How do I manage diabetes stigma at work?

You don’t have to tell your boss or coworkers about your diabetes unless you want to, but it can help people understand and reduce stigma. It could also help you to feel safer in the workplace.

You have the right to ask for what you need — like snack breaks, time to check your glucose readings, or a flexible working arrangement. If you feel judged or left out, talking to HR or support groups at work might help.

How can caregivers support their own mental health?

Caring for someone with diabetes can be really hard. You likely feel tired, worried, or like you have to be strong all the time. But your feelings matter too. 

It’s okay to take breaks, ask for help, and talk to someone if you’re struggling. Whether it’s therapy, mindfulness, an online community, or a support group, finding your own care is important, and you don’t have to do it alone.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

References & Resources

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Managing diabetes is a full-time job, and one that can impact your mental health. Explore the potential challenges, how mindfulness can help, and 7 tips to support your emotional well-being.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/diabetes-and-mental-health","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1777490524451-2KZFMMFCUVD1TJEWMBCY/diabetes%2Band%2Bmental%2Bhealth%2B3x2.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"Diabetes and mental health: 7 tips to help manage the emotional impact","seoDescription":"Managing diabetes is a full-time job, and one that can impact your mental health. Explore the potential challenges, how mindfulness can help, and 7 tips to support your emotional well-being.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"6a4eb6c16aac6b63d03a06cb","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783692012681,"updatedOn":1783692021033,"starred":false,"passthrough":false,"tags":["malala yousafzai","malala day","activism"],"categories":["Personal Growth"],"workflowState":1,"publishOn":1783692012681,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1783543710222-VBY4LHIVLPLICBLAUSL0","systemDataVariants":"1000x1000,1000w","systemDataSourceType":"JPG","filename":"Malala+day+3x2.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"9d8a85","topRightAverage":"50636b","bottomLeftAverage":"0b202c","bottomRightAverage":"112632","centerAverage":"cba39a","suggestedBgColor":"5c5f62"},"urlId":"malala-day","title":"How to honor Malala Day: 5 ways to make a difference","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"malala\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

July 12 is Malala Day, honoring Malala Yousafzai and every child's right to learn. Here are 5 meaningful ways to mark the day and take action.

A teenage girl gets attacked for wanting to go to school. She survives, keeps speaking up, and becomes the youngest Nobel Peace Prize winner in history. Malala Yousafzai's story is remarkable and inspirational. Her continued advocacy is powerful and profound.

Every year on July 12, Malala Day honors her activism and the ongoing global effort toward every child's right to an education. It's also a chance to turn a moment of inspiration into action. 

Here’s the big picture on Malala Day, plus a few actionable ways to make it count.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What is Malala Day?

Malala Day—celebrated annually on July 12—is a movement championing every child’s fundamental human right to learn. It honors Malala Yousafzai, the Pakistani activist who survived being shot by the Taliban in 2012 for speaking up about girls' right to an education.

On her 16th birthday, in 2013, Malala addressed the United Nations, calling on world leaders to ensure free and safe schooling for every child. In turn, the UN named the day after her. A year later, she became the youngest person ever to win the Nobel Peace Prize.

Malala says the day isn't really about her. It’s about everyone who has spoken up for their rights and continues to advocate for what matters most to them. 

Why does Malala Day matter?

Malala spoke at the UN more than a decade ago. Since then, there’s been real progress. Groups like the Malala Fund report reaching millions of students, and far more people are paying attention to the cause than ever before. 

However, that progress hasn’t been universal. Today, around 88 million girls worldwide are still out of secondary school. Malala Day is a reminder that the work isn’t finished. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to make a difference on Malala Day: 5 tips to inspire and create change

There are plenty of meaningful ways to honor Malala Day and take effective action — the ideas below can help you find a direction that speaks to you. 

1. Learn Malala’s story

Malala Day is a great opportunity to learn more about her story. If you've only got a few minutes, her 2013 UN speech and her Nobel lecture are both free to watch online and give insight into her activism. The documentary “He Named Me Malala” takes a bit more time but offers a deeper look at her journey. 

If you want the full story, her memoir I Am Malala covers how she grew up under Taliban rule and what happened after the attack. Understanding Malala’s journey can inspire how you choose to show up.    

2. Donate to girls' education

One direct way to mark Malala Day is to donate to a group supporting girls’ access to education. The Malala Fund works to remove barriers that keep girls out of school and backs local education activists. Whether it's a one-time gift or a small monthly amount, any contribution counts.

3. Support children close to home

If you’d prefer to give locally, you don't have to look far to find kids who need support. Consider the following in your neighborhood: 

  • Schools: check their wish lists for supplies they need 

  • Libraries: volunteer for a local reading program

  • Local literacy councils: help kids and adults learn to read 

You can also check out active projects on DonorsChoose, which lets you fund classroom supplies where they’re needed most.

If you like the idea of sharing books in your neighborhood, a Little Free Library is easy to set up and keeps them moving.

4. Use the platform you have

You don't need a big following for your voice to be heard. An honest post about why this cause matters to you can make a genuine impact, because people notice when it’s personal. 

You can also amplify Malala Day beyond social media. Share Malala's story from the Malala Fund, pass along a fundraiser link, or simply bring it up in conversation. 

💙 Explore Preparing To Speak Up from the Mindful Leadership Meditations series on Calm to build the confidence to use your voice. 

5. Boost someone else’s voice

At the heart of Malala's work is the belief that young people deserve to be heard. Instead of centering yourself, find a student, teacher, or local group dedicated to this cause and back them up. 

A few ways to start:

  • Follow and support their social media campaigns

  • Participate in organized events

  • Share their fundraisers

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How can I celebrate Malala Day with my kids? 

Sharing Malala Day with your kids is a chance to talk about the importance of equality and show them that speaking up matters, no matter how young they are. 

For younger children, Malala's Magic Pencil, the picture book she wrote, is a gentle introduction. Reading it together can open up a conversation about why education matters, and why it isn't fair that some kids can't go to school.

Older kids might be ready for more of the full story, including that Malala was hurt for speaking up. A short clip of her UN speech might resonate with them, since she was close to their age when she gave it.

There are also plenty of ways to make the celebration more hands-on. Kids could pack and decorate a bag of books to donate, draw the school they'd want for every kid, or write a note to a teacher who matters to them. Doing something of their own is often what makes the day memorable. 

Related read: 105 thoughtful greetings for your thank you card to a teacher 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Malala Day FAQs

Who is Malala Yousafzai?

Malala Yousafzai is a Pakistani activist for girls' education and the youngest person ever to win the Nobel Peace Prize. She grew up in Pakistan's Swat Valley, where the Taliban had banned girls from school. As a child, she wrote an anonymous diary for the BBC about what life was like under Taliban rule. 

In 2012, at 15, she was shot for her activism and recovered after treatment in the UK. She went on to co-found the Malala Fund and study at Oxford. She's campaigned for children's education worldwide ever since.

When is Malala Day?

Malala Day is on July 12 every year, which is Malala Yousafzai's birthday. It's commemorated mostly by human rights groups, schools, and the United Nations, as well as individuals who take the day as a chance to support education. It isn't an official holiday, so there's no set way to observe it. 

Why is Malala Day celebrated?

Malala Day is celebrated to maintain global awareness of every child's right to an education. It honors Malala's activism and the idea that learning should be a fundamental right, not a privilege. It also recognizes the young people who speak up for their rights, often at personal risk. 

Why is July 12th Malala Day?

July 12 is Malala Day because it's both Malala's birthday and the day she first addressed the United Nations, in 2013. On her 16th birthday, she called on world leaders to guarantee free, safe schooling for every child. The UN has marked July 12 as Malala day in her honor ever since. 

What are some good Malala Day activities for adults?

Some Malala Day activities to consider include donating to a group like the Malala Fund, volunteering with a local school or literacy program, and reading one of Malala’s books. 

You could also fund a classroom project through a site like DonorsChoose or share the cause with friends in conversation. A repeatable gesture, like a monthly donation or regular volunteering, helps support the cause year-round.

Read more: How to make a difference: 40 ways to feel more connected in life 

How can I make a difference without feeling overwhelmed?

You can make a difference without feeling overwhelmed by picking one thing and starting small, rather than trying to do everything at once. Big causes can make it feel like nothing you do is enough, and that feeling can talk you out of acting at all. Choose an action that feels doable, like a set donation or one hour of volunteering. 

Caring for yourself is part of caring for anything else. A mindful pause can help you reset in moments of overwhelm, and doing this work with others makes it easier to keep going for the long haul.

💙 Struggling to feel hopeful about your impact? Press play on Dealing with Helplessness with Jay Shetty on Calm.

How can I inspire change in my community?

You can inspire change in your community by showing up for what you're passionate about — people notice what you do more than what you say. Start with a community you’re already part of, like your school, workplace, or neighborhood. From there, take small, consistent actions that others can join. 

Whether you join an existing group or start something of your own, leading by example tends to inspire people naturally.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

July 12 is Malala Day, honoring Malala Yousafzai and every child's right to learn. Here are 5 meaningful ways to mark the day and take action.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/malala-day","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1783543710222-VBY4LHIVLPLICBLAUSL0/Malala%2Bday%2B3x2.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"How to honor Malala Day: 5 ways to make a difference","seoDescription":"July 12 is Malala Day, honoring Malala Yousafzai and every child's right to learn. Here are 5 meaningful ways to mark the day and take action.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"699d0d45e0876e10e6209a90","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783684823574,"updatedOn":1784669071967,"starred":false,"passthrough":false,"tags":["insecurity"],"categories":["Relationships"],"workflowState":1,"publishOn":1783684823574,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1771900710573-K146RFT0WDARGN7A2P2Y","systemDataVariants":"1000x1000,1000w","systemDataSourceType":"JPG","filename":"signs of an insecure person-1x1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"dce2e8","topRightAverage":"f8f8f8","bottomLeftAverage":"98a6b5","bottomRightAverage":"34393a","centerAverage":"647892","suggestedBgColor":"b9bcc3"},"urlId":"signs-of-an-insecure-person","title":"How to recognize the signs of insecurity in others","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

From bragging to self-doubt, here are the common signs that someone you know is insecure. Plus, why insecurity develops and how to respond to it with compassion.

If you or someone you know is constantly second-guessing themselves, or getting defensive or reactive to small setbacks, then you might be witnessing insecurity in action. Life can be emotional, and sometimes it’s hard to know the “correct” way to react. But when insecurity rears its ugly head, it can lead to confusion or further frustration. What’s worse? Over time, it can erode relationships with the self and others. 

One way to determine if you’re dealing with insecurity is to learn and recognize the signs. Understanding what drives certain behaviors can help you respond with more clarity and care. When you start to recognize insecurity for what it is—a learned response to fear or inadequacy—it becomes easier to hold compassion for yourself or your loved one, without getting swallowed up in a mess of heavy feelings. 

So, let’s break down what insecurity often looks like, why it happens, and how to support someone struggling with self-esteem.

What does insecurity mean? Insecurity is an uneasy, uncertain feeling about yourself, usually rooted in self-doubt or worrying you're not enough. It can show up in your relationships, your work, even small daily interactions, shaping how you see yourself and how you respond to others.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What are the signs of an insecure person?

Insecurity can come dressed in many masks, and the truth is that it doesn’t always look like self-doubt. Sometimes it shows up as overconfidence, controlling behavior, or constant comparison. 

It’s normal for some people to develop coping strategies to hide their discomfort, but masking doesn’t often make them feel more secure, and it can negatively impact relationships in the process. It can also be difficult to know someone needs care or support if they’re acting like they’re fine.

Still, certain patterns tend to surface over time, and if you know what you look for, you’re likely to spot them. Here are some of the most common signs of an insecure person:

  • Excessive need for validation

  • Bragging or exaggerating achievements

  • Frequent comparison with others

  • Difficulty accepting compliments

  • Jealousy or envy in relationships

  • People pleasing and conflict avoidance

  • Overreacting to criticism or feedback

  • Self-demeaning language

Recognize yourself in any of these? Click through to How to not be insecure: 10 tips for overcoming insecurity.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Why do some people struggle with insecurity?

Insecurity isn’t a personality flaw. It’s often a learned response to early experiences where love, attention, or stability felt uncertain. When someone grows up believing they have to perform, please, or stay perfect to be accepted, that fear of not being enough can follow them into adulthood.

These patterns often show up in relationships, work, and self-talk. Seeing insecurity this way doesn’t excuse hurtful behavior, but it helps reframe it. Instead of judging the surface behavior, you start to understand the pain underneath it.

9 reasons why people are insecure

Insecurity usually comes from experiences during childhood or earlier in life that shaped how someone sees their worth. Often, what looks like insecurity in adults is a survival strategy from earlier in life that no longer fits.

These are some of the most common causes:

  1. Critical or inconsistent caregivers: Constant criticism or unpredictable support can lead to lasting self-doubt.

  2. Emotional neglect: When emotional needs are ignored, kids may learn their feelings don’t matter.

  3. Bullying or social rejection: Being excluded or targeted—especially when young—can leave deep marks on self-worth.

  4. High pressure to achieve: Unrealistic expectations can create fear of failure and fragile self-identity.

  5. Trauma or loss: Major events like abandonment or death can shake a person’s sense of value and safety.

  6. Perfectionism: Believing you must be flawless to be worthy fuels anxiety and self-criticism.

  7. Comparison culture and social media: Seeing others’ curated lives can distort self-image and deepen shame.

  8. Lack of secure early attachments: Without consistent emotional connection early on, trust—both in others and oneself—can be harder to build.

  9. Being your own harshest critic: When you're constantly picking yourself apart, it's hard to build any real sense of security.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to respond to insecurity: 8 tips for dealing with an insecure person 

Supporting someone who’s struggling with insecurity can be difficult. On the one hand, you want to be kind and encouraging. On the other hand, it’s easy to feel drained, frustrated, or pulled into dynamics that don’t feel healthy. The key is learning how to show compassion while still protecting your own emotional space.

These tips are designed to help you respond with both empathy and clarity, especially when someone else’s insecurity is starting to affect your wellbeing. You may not want or need to explore all of them — just choose the ones that feel most practical to your situation.

1. Stay grounded in observation rather than judgment

It’s easy to label someone as “toxic” or “needy” when their behavior triggers you, but those labels often shut down understanding. Instead, try to notice what’s actually happening. Are they interrupting often to get a word in? Are they constantly putting themselves down?

Recognizing behavior without turning it into a moral assessment helps you stay calm and responsive instead of reactive. “They’re always asking if I’m mad at them” becomes “They seem really anxious about being liked.” That shift helps you show up with curiosity instead of defensiveness.

💙 Explore Non-Judgement with Tamara Levitt on the Calm app. 

2. Offer support without feeding insecurity

Validation can be helpful, but constant reassurance can become a crutch. You don’t have to solve their self-doubt, and over-validating can unintentionally reinforce the idea that their worth depends on others.

Instead of offering reassurance every time they spiral, try reflecting what you’re hearing. 

Ask gentle questions, like:

  • “That seemed to rattle you a little. What do you think made it feel that way?”

  • “I know you’re worried, but do you think that’s a true reflection of how things actually went?”

This invites them to reflect instead of relying on you for emotional regulation.

3. Hold firm and kind boundaries

People who struggle with insecurity may push for constant connection, overexplain, or have difficulty respecting your space. That doesn’t mean you have to stretch yourself thin to make them feel safe. Be clear about what you can offer and when. The more consistent you are, the more safety you actually create in the long run.

Try saying something like:

  • “I want to support you, but I need a bit of quiet tonight. Can we talk tomorrow?”

  • “I hear that this is hard, and I care, but I’m not in a place to process this right now.”

Related read: How to set healthy boundaries in relationships

💙 Explore the session on Boundaries from the Daily Calm with Tamara Levitt in the Calm app.

4. Resist the urge to fix it

It’s tempting to jump in and fix things, offering advice, soothing every spiral, or preempting their needs. But doing too much for someone reinforces the idea that they can’t handle things on their own.

Instead, show trust in their ability to navigate discomfort. This gently hands back agency while still being supportive.

You could say:

  • “I know this feels overwhelming, and I believe you’ll figure it out.”

  • “What would feel helpful for you to do next?”

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

5. Don’t personalize their insecurity

When someone lashes out, withdraws, or needs more from you than you can give, it’s easy to take it personally. But remember: their insecurity isn’t about you. It’s caused by old stories, wounds, and fears that are playing out in your presence.

We aren’t telling you not to feel hurt if your feelings are hurt, but it can help to take a moment to process your feelings and then remind yourself that you don’t need to internalize their reactions. You can acknowledge its impact on you without carrying it.

💙 Check out Softening Hostility from Calm’s Relationship with Others series. 

6. Model steady, secure communication

The way you show up matters. Speak clearly, honestly, and kindly, even when things get tense. This gives the relationship something stable to anchor to. Your calm tone and consistency will help them feel safer, even if the content is hard. If the moment is tense or emotional, it’s always okay to ask for some space to cool off before you communicate further. 

Once calm, try this:

  • Instead of: “You’re overreacting again,” try: “I noticed that you seemed really upset by what I said. Can we talk about what came up?”

  • Instead of avoiding hard conversations, say: “This might be uncomfortable, but I want to talk about something that feels important.”

Related read: 8 active listening techniques to improve communication

7. Encourage professional support when needed

If someone’s insecurity is leading to extreme anxiety, mood swings, or regular conflict, a therapist or counselor can help them explore the roots and build coping tools.

You don’t need to be their therapist. In fact, trying to take that on can lead to resentment or emotional burnout. 

You might say:

  • “I care about you, and I think this might be something worth talking through with someone who can really help.”

  • “You deserve support that’s deeper than what I can give, and I think therapy could be really healing.”

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Signs of an insecure person FAQs

What are some signs that someone is insecure?

Insecurity can show up in both subtle and obvious ways. Some people may constantly seek reassurance or downplay their abilities, while others overcompensate through bragging, criticism, or control. 

Common signs include difficulty accepting compliments, frequent comparisons with others, defensive reactions to feedback, people-pleasing, and jealousy. These behaviors are often protective and are meant to guard against shame, rejection, or feeling not good enough.

How does insecurity show up in relationships?

In close relationships, insecurity can lead to clinginess, emotional reactivity, or fear of abandonment. People may interpret neutral actions as rejection, ask for constant validation, or struggle to trust their partner’s intentions. 

On the flip side, some insecure people pull away or try to control the relationship to avoid feeling vulnerable. These dynamics can create tension if not acknowledged and addressed with care.

Can people tell if I’m insecure?

Sometimes, yes, but often not in the way you might fear. Most people aren’t scanning for insecurity in others. They notice patterns like frequent self-criticism, indecisiveness, or discomfort with praise. 

What’s more important is how you relate to your insecurity. Everyone has self-doubt at times. What matters is whether you’re open to understanding it and working through it, rather than letting it shape how you show up.

How can I identify an insecure person?

Look for patterns, not isolated behaviors. Someone who regularly doubts themselves, deflects compliments, or compares themselves to others may be struggling with insecurity. Insecurity can also show up as a need to control conversations, put others down, or avoid vulnerability at all costs. 

It’s not about criticizing or diagnosing someone. It’s about noticing behaviors that point to underlying self-doubt or fear of rejection.

What are the habits of an insecure person?

Insecure people often fall into habits that temporarily soothe discomfort but reinforce self-doubt over time. These include excessive apologizing, second-guessing decisions, fishing for compliments, avoiding risks or new experiences, and overexplaining their actions. 

Some people also develop habits like one-upping others or constantly comparing themselves, which can strain relationships even if the intent isn’t malicious.

How does insecurity show up at work?

At work, insecurity can look like fear of speaking up, overpreparation for small tasks, or resistance to feedback. On the other end, it might show up as micromanaging, needing credit for everything, or dismissing others' ideas to appear confident. 

Employees who feel insecure may either hide in the background or overcompensate with aggressive self-promotion. These behaviors are usually driven by fear of failure or being seen as incompetent.

Is insecurity always obvious?

Not at all. Some people mask insecurity with humor, overachievement, or false confidence. Others stay quiet or agreeable to avoid attention. 

You might not recognize insecurity right away, especially if someone has learned to cope in ways that look “put together.” That’s why it’s important to focus on patterns and context rather than surface behaviors.

How do I help a friend who seems insecure?

Start by being a steady, kind presence. You don’t need to fix them or offer constant reassurance. Instead, listen without judgment, reflect on what you hear, and invite them to talk about what’s behind their self-doubt if they’re open to it. 

Gently encourage professional support if their insecurity is hurting their mental health or relationships. Most importantly, protect your own boundaries while staying connected — it’s okay to care for someone and still need space.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

From bragging to self-doubt, here are the common signs that someone you know is insecure. Plus, why insecurity develops and how to respond to it with compassion.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/signs-of-an-insecure-person","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1771900710573-K146RFT0WDARGN7A2P2Y/signs+of+an+insecure+person-1x1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"How to recognize the signs of insecurity in others","seoDescription":"From bragging to self-doubt, here are the common signs that someone you know is insecure. Plus, why insecurity develops and how to respond to it with compassion.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"6a1a3505c057810a68c8c247","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783605643432,"updatedOn":1783590837903,"displayIndex":1943,"starred":false,"passthrough":false,"tags":["partnerships","maine","nature"],"categories":["Calm News","Meditation & Mindfulness"],"workflowState":1,"publishOn":1783605643432,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1780342434915-CSCMX8C61NB65UBG9FS1","systemDataVariants":"1920x1920","systemDataSourceType":"PNG","filename":"MOTxCalm_LogoLockup Final 1_1.png","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"151617","topRightAverage":"13160f","bottomLeftAverage":"0c0d0c","bottomRightAverage":"111310","centerAverage":"ece3e9","suggestedBgColor":"676c7c"},"urlId":"mindful-magic-of-maine","title":"Calm & Visit Maine team up to explore the mindful magic of nature","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n

Calm has partnered with Visit Maine to transport you to a sanctuary for the spirit and the senses, with a new collection of meditations, Sleep Stories, soundscapes, and more.

\"I go to nature to be soothed and healed, and to have my senses put in order\" - John Burroughs

At Calm, we embrace those words from the renowned American naturalist. We also know the profound truth behind them. There’s plentiful and powerful evidence of the well-being benefits of nature, from reducing stress and boosting mood to improving cognitive function and fostering a sense of belonging.

That’s why we’ve partnered with Visit Maine to help you pause and escape the demands of the day-to-day, while mindfully immersing in a wondrous world. Together, we’ve created a new collection of content—Forged by Nature: The Mindful Magic of Maine—which brings the great outdoors to life in a way that cultivates presence and peace, relaxation and rest.

Mainers have always felt these incredible impacts of nature. There’s a strong connection between Maine’s landscapes and the spirit of its people, a certain resilience and authenticity, a sense of calm and intentional slowness, and an ability to be simultaneously grounded and inspired. 

Maybe that’s because the state is unique in its largely unspoiled terrain and natural beauty. 

Maine is the most forested state in the U.S., with woods covering 89% of its land area. At the same time, it has more miles of shoreline than California (yes, really!!).  

From rugged cliffs to white sand dunes, tranquil lakes to cascading waterfalls, there’s no shortage of perfect places to pause. Now, wherever you are, you can experience that too.

And get this: studies show that our brains and bodies respond positively to nature imagery and sounds, even if we’re stuck inside at our desks.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n \n \n \n
\n
\n \n \n
\n
\n
\n \n \n\n\n\n
\n \n\n\n\n\n\n
\n \n

Here are the highlights of the collection:   

💙 Wander your way to slumber in our new Sleep Story, “Tranquil Trails of Maine”

💙 Root yourself in presence with this forest visualization practice

💙 Find your quiet center by meditating on an iconic, timeless lighthouse

💙 Nurture deep relaxation with this symphonic soundscape of a remote forest at night

💙 Soothe your senses by listening to the rhythmic sounds of a working harbor

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"Check\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Calm has partnered with Visit Maine to transport you to a sanctuary for the spirit and the senses, with a new collection of meditations, Sleep Stories, soundscapes, and more.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/mindful-magic-of-maine","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1780342434915-CSCMX8C61NB65UBG9FS1/MOTxCalm_LogoLockup+Final+1_1.png","postItemInjectCode":"","contentType":"image/png","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"Calm & Visit Maine team up to explore the mindful magic of nature","seoDescription":"Calm has partnered with Visit Maine to transport you to a sanctuary for the spirit and the senses, with a new collection of meditations, Sleep Stories, soundscapes, and more.","seoHidden":false},"originalSize":"1920x1920","recordTypeLabel":"text"},{"id":"6a49d4adc378ed696b6e3acd","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783519247207,"updatedOn":1784668907145,"starred":false,"passthrough":false,"tags":["meditation for beginners","healthy habits","national wellness","physical wellbeing"],"categories":["Personal Growth","Physical Wellbeing"],"workflowState":1,"publishOn":1783519247207,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1783223823079-HGFKCNWRC01323B1DDEM","systemDataVariants":"1000x1000,1000w","systemDataSourceType":"JPG","filename":"National+wellness+month+3x2.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"666d64","topRightAverage":"614d33","bottomLeftAverage":"d0c7c5","bottomRightAverage":"cbc6c6","centerAverage":"7a9da3","suggestedBgColor":"868073"},"urlId":"national-wellness-month","title":"8 ways to build healthy habits in honor of National Wellness Month","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"national\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

August is National Wellness Month — the perfect time to commit (or recommit) to your self-care routine. Here are 8 tips for a healthier body and mind, plus a more balanced life.

It's mid-July, and the meditation app you downloaded keeps sending you notifications that you swipe away. Your new running shoes are collecting dust in the closet. You keep meaning to get back to these habits, but you never quite follow through. 

National Wellness Month was created to encourage people to make their well-being a priority — whether that means returning to healthy habits that have slipped or finding a starting point for new routines. Every August, it serves as a reminder to commit to wellness, without all the pressure.

Building a lasting habit is about taking small steps, showing up consistently, and being kind to yourself along the way. It’s not about a total lifestyle overhaul. Discover what National Wellness Month is, why August is a great reset point, and some habits worth trying.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What is National Wellness Month?

National Wellness Month is an annual observance held every August that empowers people to focus on self-care, stress management, and building healthier routines. It was founded in 2018 by Live Love Spa, a wellness industry company, to shift the conversation around wellness from an occasional luxury to an everyday practice.

It encourages people to commit to 1–2 healthy habits, like drinking more water or moving regularly, and to keep them going for the full month. 31 days is long enough to feel the difference yet short enough to not feel overly daunting.

Wellness covers more than you might think. Beyond physical health, it includes mental and emotional well-being, sleep, nutrition, and connection with other people. You don't have to tackle all of it — most people get further by picking one area that feels a little neglected and starting there.

Why August is the perfect time to reset

January gets all the attention, but New Year's resolutions tend to collapse by February. August is quieter, with less pressure to reinvent yourself. That makes it easier to build a practice that lasts.

Summer routines are often less packed, making it a good time to ask yourself what's working and what you'd like to carry into the busier months ahead. There's also something freeing about a reset that isn't tied to a new year. The bar to start can be low, and the changes can be small enough to keep.

Related read: 13 healthy habits to start daily for a healthier lifestyle 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

8 mindful ways to celebrate National Wellness Month

Wellness doesn't have to mean a complete lifestyle overhaul. Pick one or two habits that feel right for where you are, try them out for the month, and let the rest wait.

1. Start your morning with a glass of water

Your body wakes up mildly dehydrated, and that alone can leave you feeling foggy or tired before the day has even started. A glass of water first thing (before your coffee or tea) is one of the simplest ways to change that. It’s especially important if you love your cup of joe, because coffee adds to the dehydration. 

Anchoring this habit to something you already do, like turning on your kettle or coffee machine, means you don't have to remember a new task —  that part of your current routine becomes your cue. Even better: keep a glass of water by the kettle or the machine so it's waiting for you in the morning.

2. Engage in one mindful moment (or more) each day 

Of course, this can mean a meditation practice. But you can find opportunities to ground yourself  throughout the day without carving out extra time.

Look out the window instead of at your phone between meetings. Notice the feeling of warm water while you wash your hands. Brush your teeth, and only brush your teeth. Small, intentional choices like these can anchor you in the present and even help to reduce stress. 

Try: Set a timer for five minutes. Breathe normally and pay attention to the feeling and flow of each breath. When your mind wanders, gently bring your awareness back to your breath. 

A guided meditation can help give those five minutes some structure if sitting in silence feels awkward at first.

💙 Explore 7 Days of Calm for a gentle introduction to daily meditation.

3. Move your body in a way you enjoy

A walk, dancing in your kitchen, or a quick stretch in front of the TV all count. The best movement is the kind you'll look forward to — forcing yourself through a workout you dread makes it harder to show up the next time. 

Ten minutes a day is a good starting point. You can always build from there if it feels right. 

💙 Looking for some guidance or inspiration? Try thisMindful Movement session on Calm.

4. Pick a consistent time to wind down for bed

Going to bed around the same time each night helps your body settle into a rhythm, which makes falling asleep and waking up easier over time.

You don't need a long routine to get there. Try dimming the lights and placing your phone out of reach, unless you need it to listen to a Sleep Story on Calm. The goal is to avoid from scrolling late at night, which cuts into your sleep. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

5. Make a habit of reaching out to people you’ve been thinking about

Maintaining connection is an important part of your well-being, and isolation tends to make everything harder to manage. 

Send the text you've been meaning to send, or make the call you keep postponing. Even a quick check-in can make a difference.

6. Put your phone away for one meal a week

Pay attention to the food, the taste, and how your body feels as you eat. Mindful eating is the practice of noticing how you eat, which often makes meals more satisfying and allows you to recognize when you’re full.

Start with one distraction-free meal and see how you feel. You can even make it a family affair, where you all leave your phones in another room.

7. Step outside for a few minutes each day

A few minutes of fresh air and daylight can lift your mood and energy, especially earlier in the day. Morning light in particular helps set your internal clock, which feeds back into better sleep at night.

Pair it with something you're already doing, like your morning coffee, so that existing habit becomes your cue. 

💙 Turn your daily walk into a mindfulness practice with a Mindful Walking session on Calm.

8. End your day with a positive note to self

Before you go to sleep, write one line about something that went well. It can be anything, like a satisfying meal, a task you finished, or a moment that made you smile. 

Over a month, you'll have a record of what's been going well, which is easy to lose sight of on harder days. Keep a notebook by your bed so the habit has a home.

💙 Create a gratitude practice with Calm’s 7 Days of Gratitude series.

How to make your wellness habits last beyond August

August is a launch pad, not a finish line. A few things can make new healthy habits more likely to survive into September and beyond.

Start smaller than you think you need to: One glass of water first thing in the morning beats a five-step morning routine you'll abandon in a week. The habits that stick are usually the ones that feel manageable. 

Attach the new habit to an existing one: This is called habit stacking. Meditate right after you brush your teeth, or stretch while your coffee brews. The old habit becomes the cue for the new one.

Expect to miss days: Missing one day doesn't undo your progress. What matters is starting again the next day without making it a big deal.

Keep what works, drop what doesn't: If a habit feels like a chore after two weeks, let it go and try something else. Wellness is about finding what makes your days better, not forcing yourself through routines you dread.

Read more: Why habit stacking can help you build routines that actually stick

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

National Wellness Month FAQs

When is National Wellness Month?

National Wellness Month takes place every August, running from August 1 to August 31. It's observed annually and empowers people to build and practice new routines.

Who started National Wellness Month?

National Wellness Month was founded in 2018 by Live Love Spa, a wellness company, to encourage people to treat self-care as a regular practice rather than a rare treat and foster community within the industry. 

What’s the difference between wellness and self-care?

Self-care and wellness are related but not the same. Self-care is the set of actions you take to look after yourself — the daily habits like sleep, movement, and rest. 

Wellness is the bigger picture those actions add up to. Think of it as your overall state of well-being across your body, mind, and relationships. 

Related read: 20+ self-care practices to help you prioritize your well-being

How do I start building a wellness routine?

To build a wellness routine, start with one habit in the area that feels the most neglected. If you're exhausted, focus on sleep. If you're stressed, try a daily mindful pause. 

Start with something small enough that you can do it even on a hard day, and build from there. 

Can mindfulness improve my health?

Yes, research suggests that mindfulness can improve your health. In a randomized controlled trial, an eight-week mindfulness-based stress reduction program reduced anxiety symptoms and improved how people responded to stress. 

In a separate randomized clinical trial, eight weeks of the same program worked about as well as widely used medication for treating anxiety disorders.

That said, you don't need an eight-week course to feel a difference. A few minutes a day is a reasonable place to start. One of the aims of meditation is simply to practice noticing where your attention goes and bringing it back to the present, which gets easier over time.

What are some free ways to celebrate National Wellness Month?

Many of the best wellness habits cost nothing and are great ways to celebrate National Wellness Month. Go for a walk, drink more water, get outside for some daylight, or try a short meditation. 

You can also use a tool like Calm to build a simple daily mindfulness habit.

💙 If you're new to mindfulness, start here with our beloved Mindfulness for Beginners program.

How do I keep my wellness habits going after August?

One of the keys to keeping wellness habits going is attaching them to your existing routines. Meditate after brushing your teeth, or stretch while your coffee brews. 

Expect to miss days, and just start again the next day without making it a big deal. The habits that last are the ones that fit your real life.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

August is National Wellness Month — the perfect time to commit (or recommit) to your self-care routine. Here are 8 tips for a healthier body and mind, plus a more balanced life.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/national-wellness-month","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1783223823079-HGFKCNWRC01323B1DDEM/National%2Bwellness%2Bmonth%2B3x2.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"8 ways to build healthy habits in honor of National Wellness Month","seoDescription":"August is National Wellness Month — the perfect time to commit (or recommit) to your self-care routine. Here are 8 tips for a healthier body and mind, plus a more balanced life.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"68e9bcf6cde00b741d391d16","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783519200931,"updatedOn":1784669130920,"starred":false,"passthrough":false,"tags":["brain health","habits","Featured"],"categories":["Mental Health"],"workflowState":1,"publishOn":1783519200931,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1760148732982-8D4X9GO5ZSWT2L3F2RZR","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"how-to-improve-brain-health-1x1 (1).jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"82513f","topRightAverage":"4a472e","bottomLeftAverage":"5b5d4a","bottomRightAverage":"273331","centerAverage":"6e432f","suggestedBgColor":"63573e"},"urlId":"how-to-improve-brain-health","title":"How to improve brain health: 10 science-backed tips","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"image\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Keep your mind sharp and memory strong at any age. Learn how to improve brain health with these 10 science-backed tips you can add to your daily routine today.

You know that feeling when you walk into a room and immediately forget why you’re there? Most of the time, it’s harmless. But when those little lapses start to pile up—or when you hear about friends or family facing Alzheimer’s or dementia—it’s natural to start wondering about your own brain health.

Brain health isn’t just about avoiding memory loss later in life, but keeping your mind clear and resilient, no matter your age. And while some changes in memory and processing speed are normal as you grow older, research shows that many of the biggest risks for serious decline are shaped by daily habits.

The good news is you don’t have to overhaul your entire lifestyle to make a difference. Paying attention to how you eat, move, rest, and connect with others can support your brain in meaningful ways. Here’s what science says about how to improve brain health, plus some simple tips you can start trying today.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What is brain health?

Brain health is the overall state of how well your brain functions, which includes your ability to remember, learn, concentrate, problem-solve, and manage emotions. When your brain health is operating at its peak, following a conversation, making decisions, and enjoying daily life are easier.

Unfortunately, brain health is less visible than your physical health, meaning it’s not something you can easily track with numbers like weight or blood pressure. This can make it frustrating to try to determine how healthy your brain is. 

That said, the brain does respond well to the choices you make over time, so its strength and resilience can be supported at all ages.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Why is brain health important?

Your brain affects every part of your life, from work and relationships to independence and sense of self. When your brain health is operating well, you can continue to learn and stay engaged with the world. But when it’s compromised, even small tasks can become challenging. 

Protecting brain health can also preserve your confidence, give you the mental energy to do the things that you enjoy, and it can lower your risk of Alzheimer’s disease and dementia.

Is cognitive decline common as you age?

Many people notice slower recall, reduced multitasking ability, and a need for more time to learn something new as they age. But these shifts just reflect the natural changes that come with time. They don’t necessarily indicate disease.

While the risk of dementia or Alzheimer's does increase with age, large studies have shown that people who maintain brain-supportive habits are more likely to preserve sharp thinking well into later life. 

Some healthy habits that can help your brain as you age are regular exercise, a balanced diet, and strong social connections.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to improve brain health: 10 natural tips and habits to boost the mind

Brain fog, forgetfulness, and mental fatigue can sneak up on anyone. But thankfully, small daily practices can go a long way in improving your brain health. Here are 10 natural ways you can stay sharp and mentally resilient.

1. Move your body regularly

We all know exercise is great for the body, but it’s also great for the mind. Studies show people who exercise consistently have sharper memory, better attention, and a lower risk of Alzheimer’s disease.

  • How to start: Aim for 150 minutes of moderate exercise per week. This might mean swimming, cycling, or going on a brisk walk. You could also take a 10-minute walk after meals if that’s all you have the energy for. 

  • Top tip: Combine movement with something enjoyable to make it a little easier. You might listen to a podcast during a walk or dance around the kitchen while cooking.

Related read: 7 simple movement exercises to boost your mental health

2. Eat for brain health

It turns out that what you eat isn’t just about fueling your physical strength; it also helps fuel your mental strength. Diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats support brain function and reduce the risk of dementia. 

  • How to start: Try adding one extra serving of leafy greens or berries to your meals. Or swap refined grains, like white bread, for whole grains like quinoa or rolled oats.

  • Top tip: When you have an extra minute, prep brain-friendly snacks so that you can easily grab them when you’re busy. Try apple slices with your favorite nut butter, or hummus with celery or carrot sticks.

3. Stay mentally active

Finding fun ways to keep your brain active makes it feel a lot less like work. This might mean reading, solving puzzles, playing an instrument, or even navigating a new route on your way to the store. 

  • How to start: Choose one new activity that genuinely excites you so that you stay engaged with it. This could be learning a language, taking a cooking class, or trying strategy games.

  • Top tip: Consistency is key, so if you feel overwhelmed, keep the activity short. Ten minutes of a crossword puzzle daily is better than an hour once a month.

Related read: 6 powerful benefits of reading for your mental health

4. Connect with others

Your friendships aren’t just for emotional support — they can support brain health too. Strong relationships provide mental stimulation, emotional support, and stress relief, all of which benefit your brain.

  • How to start: Call a friend or invite a neighbor over for a drink. Short interactions like chatting with the cashier can also go a long way toward making you feel less alone. 

  • Top tip: If you’re short on time, combine socializing with other habits, like walking with a friend or cooking a healthy meal together.

💙 Strengthen your relationship with others by listening to the Curiosity Builds Connection session with Jay Shetty.

5. Manage cardiovascular health

What’s good for your heart is also good for your brain. High blood pressure, high cholesterol, diabetes, and obesity are all risk factors for cognitive decline. Keeping these in check protects your brain’s blood vessels and reduces the likelihood of strokes. 

  • How to start: Schedule regular check-ups with your doctor and track blood pressure, blood sugar, and cholesterol.

  • Top tip: Set a recurring note in your calendar for routine check-ups. This can help catch changes early and keep your brain and body on a healthier track.

Related read: 10 relaxation techniques that can help lower high blood pressure

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

6. Get quality sleep

While you sleep, your brain clears out toxins and consolidates memories. So, make an effort to get consistent restorative rest as poor sleep increases your risk of cognitive decline, anxiety, and mood changes.

  • How to start: Create a consistent bedtime and wake-up schedule. You might dim the lights an hour before bed and avoid screens right before sleep.

  • Top tip: If falling asleep is hard, try a simple wind-down routine like reading a book, listening to calming music, or practicing deep breathing.

💙 Take a moment to settle into your breath and body at night by listening to Pause to Breathe with Professor Megan Reitz.

7. Manage stress effectively

Chronic stress can raise your brain's level of stress chemicals, and over time, may damage areas involved in memory and learning. And while you can’t remove stress entirely, you can take steps to soften its impact.

  • How to start: Build small pauses into your day. You could add five minutes of mindful breathing in between meetings or step outside for fresh air during your lunch break.

  • Top tip: Pair stress relief with things you already do. Try breathing deeply while waiting in traffic or by focusing on gratitude while brushing your teeth.

8. Avoid harmful habits

Everyone likes to cut loose and have a good time. But smoking and drinking too much alcohol can increase the risk of stroke and dementia, so be mindful of your consumption.

  • How to start: If you smoke, talk to your doctor about support programs. And if you drink, stick to moderate levels. 

  • Top tip: Replace whatever harmful habit you’re doing with something positive. You could swap out an evening drink for herbal tea, or use nicotine-free substitutes as a step-down tool.

9. Protect your head and senses

Your brain’s health is about how you protect and interact with the world around you. Head injuries can raise the risk of cognitive decline, and untreated hearing or vision loss may lead to reduced stimulation and faster mental decline over time.

  • How to start: Wear seatbelts while riding in cars and helmets when biking. You could address fall risks at home by removing loose rugs and adding grab bars.

  • Top tip: If you need glasses or hearing aids, make sure to use them consistently, as it keeps your brain more engaged with the world around you.

10. Keep purpose and curiosity alive

Having a sense of purpose supports long-term brain health by keeping you engaged. When you stay curious and pursue things that give your life direction, you're helping your brain stay flexible, sharp, and resilient.

  • How to start: Reflect on what makes you feel useful or inspired. Some common inspirational activities are mentoring, gardening, creative projects, and helping out someone in need.

  • Top tip: Write down one thing you’re looking forward to each week. This can help keep your mind engaged and improve your mental wellbeing.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to improve brain health FAQs

Can diet and exercise improve brain health?

Yes. Regular physical activity improves blood flow, reduces inflammation, and stimulates the release of growth factors that help brain cells thrive. Additionally, exercise has been linked to larger hippocampal volume, which is the part of the brain involved in memory. 

A healthy diet can also add another layer of protection by providing nutrients that reduce oxidative stress and support communication between neurons. Foods rich in vegetables, fruits, fish, and whole grains have been shown to lower the risk of Alzheimer’s as well.

How can I boost my memory naturally?

Mentally stimulating activities, like learning a new skill, reading, or practicing puzzles, can all strengthen your memory networks. But if you want quick tools, mnemonic devices, such as visualization, acronyms, or chunking information into groups, are all effective for everyday remembering. 

Getting regular exercise, quality sleep, and practicing stress management can also help naturally boost your memory and create more reliable recall.

How do I prevent cognitive decline and dementia?

There’s no way to guarantee prevention, but research shows it’s possible to lower your risk. Cognitive decline and dementia are influenced by both genetics and lifestyle. And while you can’t change your genes, you can influence your health behaviors. 

In fact, regular exercise, eating a balanced diet, staying socially connected, avoiding smoking, and protecting your sleep have may even be able to reduce your risk by as much as  40–60%. 

Is brain training effective?

Training your brain through apps and puzzles can sharpen certain skills. But the benefits tend to be narrow. For example, if you practice word games, you might get better at word recall, but that doesn’t necessarily mean your memory will improve across all areas of your life. 

In general, brain training is most useful when combined with other healthy habits like exercise, diet, and social activity. 

Can you improve brain health at any age?

You can. Your brain remains adaptable no matter your age. Scientists call this neuroplasticity. This means new connections can still form and existing ones can still strengthen at all stages of your life.

Even adults in their 70s and 80s have shown cognitive improvements after making lifestyle changes like exercising, eating healthier, and engaging socially. That said, the earlier you start, the more long-term protection you can build. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Keep your mind sharp and memory strong at any age. Learn how to improve brain health with these 10 science-backed tips you can add to your daily routine today.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/how-to-improve-brain-health","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1760148732982-8D4X9GO5ZSWT2L3F2RZR/how-to-improve-brain-health-1x1+%281%29.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"How to improve brain health: 10 science-backed tips","seoDescription":"Keep your mind sharp and memory strong at any age. Learn how to improve brain health with these 10 science-backed tips you can add to your daily routine today.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"68435fdaed13bb3bbcd0525c","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783519200757,"updatedOn":1783524911812,"starred":false,"passthrough":false,"tags":["birthday wishes"],"categories":["Relationships"],"workflowState":1,"publishOn":1783519200757,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1749246122090-PD1N6KAVTLSBFUQPT2EN","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"birthday wishes-1x1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"532213","topRightAverage":"cec3b7","bottomLeftAverage":"1e1911","bottomRightAverage":"433324","centerAverage":"a08d79","suggestedBgColor":"896a59"},"urlId":"birthday-wishes","title":"90 birthday wishes for friends, family, and coworkers","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"image\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

You bought the perfect birthday card, and now, it's time to make sure you have an ideal greeting. Explore these birthday wishes for friends, family, and coworkers.

Birthday wishes should be easy. But when it comes to putting your care into words, it’s easy to freeze. After all, we’ve all been there: Pen to paper, writing and rewriting the same thing over and over without being able to get the right words out.

You want your birthday wishes to be meaningful, but you also don’t want to sound like you picked up a random quote from a book. And, of course, birthday wishes to different people—be it your best friend, your little sister, or your work colleague—will all have to sound different, since your relationships with them are, too.

But don’t worry, we’re here to help you say exactly what you mean without going overboard. Keep reading to find 90 ideas for birthday wishes for your friends, family, and coworkers, and tips to make them your own.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

30 heartfelt birthday wishes for friends

Friends are the family you choose… or the people who accidentally become family after you’ve spent a year learning all of their deepest, darkest secrets. These are the people you know you have to create the ultimate birthday wish for. After all, they know all your most embarrassing moments and still choose to be there for you through it all. 

Whether you’re celebrating someone you’ve known since high school or a newer connection that just gets you, here are 30 birthday wishes that range from soft and sentimental to chaotic and hilarious.

Read more: How to be a better friend: 7 tips to improve your relationships

Touching and kind (for the ones you want to shower with mushiness)

  1. “You’re the kind of person people wish they had in their lives. Lucky for me, you’re in mine.”

  2. “I’m so grateful for the way you show up both for me and yourself. Happy birthday!”

  3. “The world is better because you’re in it. Well, my world definitely is.”

  4. “You make me feel comfortable being myself. Never change.”

  5. “Hope your new year is full of breakthroughs.”

  6. “You’re the only person who makes a simple conversation feel like therapy.”

  7. “Thank you for comforting me when I couldn’t comfort myself.”

  8. “You make ordinary moments feel like core memories.”

  9. “You make life less complicated, and that’s a superpower.”

  10. “You made me laugh on days when nothing felt funny. That’s magic.”

Absolutely hilarious (because sometimes inside jokes make the best wishes)

  1. “You’re one of the only people I’d share my fries with. That says everything.”

  2. “You exude main character energy all day, every day.”

  3. “May your cake be delicious and your group texts be showering you with love.”

  4. “Honestly, I like you more than most people like their pets.”

  5. “You’re not aging. You’re evolving into an even more iconic version of yourself.”

  6. “I hope your texts are spicy, your skincare on point, and your peace protected.”

  7. “You age like fine wine… or maybe boxed wine kept in a cool, dark place. It still counts.”

  8. “Here’s to another year of you being the funniest, kindest hot mess I know.”

  9. “Your friendship is the best gift I’ve ever gotten. But today’s about you.”

  10. “I’d take part in crimes for you. Not big ones… but definitely misdemeanors.”

Sweet, but sassy (since the best friendships often involve both)

  1. “You are loud, weird, and perfect. Never tone it down.”

  2. “I hope your birthday is 10% wholesome and 90% unhinged. Just like you.”

  3. “You’ve survived every awkward phase and came out iconic. Cheers to that.”

  4. “Thanks for being the friend who makes life less filtered and way more fun.”

  5. “Here’s to another lap around the sun with all your chaos and charm. Sign me up.”

  6. “I hope your day is filled with only the things you love, and none of the responsibilities.”

  7. “To the person who always knows when I need a meme or a meltdown — love you.”

  8. “May your birthday be as drama-free as you are.”

  9. “Another year wiser (and hotter).”

  10. “I want to be just like you when I grow up.”

💙 Learn how to supercharge your friendships during the Mindful Friendships session with Jay Shetty.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

30 birthday wishes for family

Your family has seen you at your Sunday morning worst, but they still care enough to invite you to dinner. Whether it’s the parent who always has an extra snack, the sibling who can roast you better than anyone else, or the cousin who stepped in when life got messy, their birthday is a great chance to show them how much they mean to you. (Learn how to build better relationships through more effective communication.) 

Here’s a list of 30 messages for your family that are sincere, sweet, and sneakily sentimental. 

Peak sentimental (get out the tissues)

  1. “You’ve always been the glue. And today, you’re the glitter, too.”

  2. “You’ve shaped my life in quiet, powerful ways. I’ll never forget it.”

  3. “I hit the jackpot being related to you.” 

  4. “Your love shows up in a million small ways for me every single day.”

  5. “Thanks for all the little things you’ve done that have added up to the big things.”

  6. “You’ve always had my back, even when I didn’t deserve it. Thank you.”

  7. “You’ve always made space for me. Today’s about making space for you.”

  8. “You’ve earned every good thing that’s come your way.”

  9. “I hope today is filled with the same care you give to everyone else.”

  10. “You make anywhere feel like home. That’s a rare kind of magic.”

Keep it quirky (and cute)

  1. “If I could bottle your calm and kindness, I’d sell it and retire.”

  2. “You make me feel comfortable just by being present.”

  3. “You are proof that love doesn’t have to be loud to be strong.”

  4. “I don’t say it enough, but I’m lucky to call you my family.”

  5. “May your birthday be cozy, chaos-free, and cake-forward.”

  6. “Celebrating you today and all the versions of you I’ve loved along the way.”

  7. “I hope today feels like home: safe, warm, and full of snacks.”

  8. “You’ve always made people feel seen. Today, we’re turning the spotlight on you.”

  9. “I could never put into words how much you mean to me, but I’ll try anyway.”

  10. “Your strength isn’t just in what you do… it’s in how you love.”

For the family that gets your humor (which isn’t everybody)

  1. “Family isn’t just blood. It’s loyalty, laughter, and doing the dishes without being asked.”

  2. “Your advice has a permanent place in my brain… whether I follow it or not.”

  3. “You taught me how to stand up for myself, but also how to fold a fitted sheet. Iconic.”

  4. “Happy birthday to the one person who always knows where my stuff is.”

  5. “You’ve survived all the family gatherings without strangling anyone. That’s growth.”

  6. “You’re not just getting older. You’re getting more legendary.”

  7. “Here’s to fewer group texts and more celebrations.”

  8. “Thanks for showing me what resilience looks like, even in sweatpants.”

  9. “You taught me to be kind and funny, but also to never microwave fish. They’re all important.”

  10. “Your hugs fix things that even coffee can’t.”

💙 Learn to nurture happier and healthier relationships with Tamara Levitt’s Relationship with Others series.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

30 birthday wishes for coworkers

Coworkers are special. They’ve witnessed your 9am panic spiral, your 2pm snack hunt, and your 4:45pm existential crisis all in one day. 

With some, you may be close outside of work. With others, you could just be trying to make their days a little better between budget reviews. No matter how deep your connection might be, a thoughtful message goes a long way.

These birthday wishes for your coworkers strike a balance between warmth and professionalism. After all, even in the corporate world, a little sincerity never hurts. (Check out these 13 tips for effective communication at work.)

Birthday wishes for the work bestie (who always knows when you need an extra snack)

  1. “Hope your birthday is as productive as your best Monday (minus the emails).”

  2. “Thanks for making the workplace 80% more tolerable and 100% more human.”

  3. “If anyone deserves cake today, it’s you (and probably a raise if we’re being real).”

  4. “May your notifications be silenced and your coffee strong.”

  5. “Hope your day is filled with praise, pastries, and absolutely no meetings.”

  6. “You deserve more than birthday wishes — you deserve PTO. Lots of it.”

  7. “Here’s to a new year of thriving…  and maybe finally taking that lunch break.”

  8. “Wishing you a year full of wins — big, small, and petty.”

  9. “Your professionalism is only rivaled by your playlist.”

  10. “Appreciate your eye for detail, your steady leadership, and your GIF game.”

For the casual coworker (who you love anyway)

  1. “You’re the reason our team group chat isn’t just logistics and silence.”

  2. “Hope your birthday present this year is inbox zero.”

  3. “Your calm in chaos is unmatched, so I hope you have a day that’s all calm, zero chaos.”

  4. “Thanks for bringing zero drama to the workplace.”

  5. “I hope today brings you the same peace you somehow bring to 10-person meetings.”

  6. “May your year be filled with creative ideas, career wins, and non-chaotic Mondays.”

  7. “Your ability to stay kind under pressure should honestly be studied.”

  8. “You bring good vibes, great work ethic, and the best snacks. Cheers!”

  9. “Working with you is like finding an outlet in an airport — unexpected and amazing.”

  10. “You juggle deadlines like a champ, but hopefully today, you don’t have any.”

For a work colleague (who co-workers who need a bit more formality)

  1. “Your work ethic is unmatched, but it’s your humanity that really stands out.”

  2. “If every office had someone like you, the world would be a better (and more efficient) place.”

  3. “You handle work like a pro, but deal with people like a friend. Hope your birthday is just as thoughtful.”

  4. “Thanks for being the kind of coworker who actually makes work fun.”

  5. “Your presence makes a difference, even if we don’t say it enough.”

  6. “Working with you always feels like teamwork.”

  7. “Your work matters. But more importantly, you matter.”

  8. “If we had an office superlative for ‘Most Likely to Keep It Together,’ you’d win.”

  9. “Hope your birthday is as smooth as your best project launch.”

  10. “You bring balance to the madness. Don’t ever leave us.”

💙 If you’re struggling at work, explore Kind Communication from the Mindfulness at Work series with Tamara Levitt.

Short happy birthday wishes and greetings

Not every birthday needs a full paragraph. Sometimes you just want a line you can text in ten seconds or drop into a card without it sounding canned. A short birthday wish still counts.

A few to borrow:

  1. \"Happy birthday! Hope this year is kind to you.\"

  2. \"Wishing you a day full of good people, good cake, and zero nonsense.\"

  3. \"Happy birthday! Hope you feel celebrated from start to finish.\"

  4. \"Thinking of you today and hoping it's a good one.\"

  5. \"Hope your birthday brings a little extra joy and a lot less to-do list.\"

  6. \"Happy birthday! May this year throw a few good surprises your way.\"

  7. \"Hope today feels easy and very you.\"

  8. \"Happy birthday to someone who makes life better for the people around them.\"

  9. \"Here's to a year of good news and better company.\"

  10. \"Hope your day is full of love, laughter, and one excellent dessert.\"

If a plain \"happy birthday\" feels too bare, one extra line does the trick, like naming an inside joke or something you're glad they're around for.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Birthday wishes FAQs

What is the best birthday message?

The best birthday message is one that’s honest, reflecting how you feel about the person. Whether it’s a thoughtful one-liner or a whole paragraph, what matters most is that it sounds like you and is from the heart. 

What are some tips for writing thoughtful birthday wishes?

To start writing a thoughtful birthday wish, think about what this person brings to your life. Are they the person who makes you laugh when things get heavy? Do they show up when others flake? Start there, and be as specific as possible.

You could even include a shared memory, a personal trait you admire, or something they’ve done recently that made you proud. It doesn’t matter if it’s short or long — just that it’s real and meaningful to you.

How can I write a birthday wish if I don’t know someone well?

If you don't know the person well, start your message by being warm and casual. Something like, “Wishing you a joyful day and a year filled with good things” works perfectly.

If it’s for someone you know in a professional context, try, “Hope your day is filled with appreciation and celebration — you deserve it.” 

You don’t have to fake closeness, but you can absolutely show care. 

Should I include humor in the birthday wishes?

This one depends on your relationship with the person. If humor is a shared language between the two of you, you absolutely can. Just pay attention to the tone.

Inside jokes, light teasing, or self-deprecating lines can be great, but if you’re unsure how your humor might be perceived, it’s safer to aim for warmth with a side of personality. Don’t try it if it starts feeling forced.

What are some unique alternatives to “Happy birthday”?

Let’s be honest. “Happy birthday” gets the job done, but it’s also one of the most basic options. If you want to switch it up, try something a little more personal or playful. 

A few ideas include:

  • “Celebrating the fact that you exist today!”

  • “Another year of you being excellent. Carry on.”

  • “Hope today treats you like the royalty you are (with cake).”

  • “Wishing you all the good stuff, and no fine print.”

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

You bought the perfect birthday card, and now, it's time to make sure you have an ideal greeting. Explore these birthday wishes for friends, family, and coworkers.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/birthday-wishes","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1749246122090-PD1N6KAVTLSBFUQPT2EN/birthday+wishes-1x1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"90 birthday wishes for friends, family, and coworkers","seoDescription":"You bought the perfect birthday card, and now, it's time to make sure you have an ideal greeting. Explore these birthday wishes for friends, family, and coworkers.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"6709a6fe07688f0a5ab060bc","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783519200341,"updatedOn":1784669168822,"starred":false,"passthrough":false,"tags":["words of encouragement","Featured"],"categories":["Relationships"],"workflowState":1,"publishOn":1783519200341,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1728686246818-8QHIFAACUFY0X4GPDO4I","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"(SE) words of encouragement-1x1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"fbf7f4","topRightAverage":"f5ebe1","bottomLeftAverage":"704935","bottomRightAverage":"3c2f29","centerAverage":"785647","suggestedBgColor":"a28876"},"urlId":"words-of-encouragement","title":"Words of encouragement for someone going through a tough time","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Words of encouragement can be more than, “You got this!” Explore our list of 50 uplifting phrases to help someone in need of a boost. Even if that person is you...

\n\n\n \n\n\n\n\n\n\n\n\n
\n
 
\n \n

What to know:

💙 Encouraging words, whether shared with others or spoken to yourself, can ease stress, build resilience, and deepen connection.

💙 Empathy matters more than saying the perfect thing. Letting someone know you care during a difficult time can help them feel more grounded.

💙 It can help to have some key phrases in your back pocket like “I’m here for you,” “You are not alone,” or “Take all the time you need.”

\n\n\n \n\n\n\n\n\n\n\n\n
\n
 
\n \n

When someone you care about is having a hard time, it’s natural to want to make them feel better. Words of encouragement are more than just platitudes — they’re a way to remind someone that things can get better, that they're not alone, and that they have the strength to keep going.

Of course, knowing what to say in the moment can be really tricky. You might worry about saying the wrong thing or wonder if your words will make a difference. But just showing up for someone and being kind and supportive can mean more than you realize. 

Encouragement can help someone find a spark of hope when they feel lost or overwhelmed, giving them the push they need to keep moving forward — and yes, you can offer this to yourself too. Here’s how.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Why your words matter

Whether you realize it or not, your words hold a lot of power. When you offer someone words of encouragement, you’re helping them feel seen, supported, and capable. It might seem like a simple thing, but a few positive words can change someone's entire outlook on a difficult situation. In fact, studies have shown that positive reinforcement can reduce stress and anxiety, boost self-esteem, and even improve relationships.

And while you may feel pressure to say exactly the right thing, it’s important to know that you don’t have to. Words of encouragement don’t have to be perfect or overly complicated. What matters most is that they come from a place of care and understanding.

In every relationship, words of encouragement help strengthen trust and build connection, especially if they’re offered unprompted. You never know exactly what someone is going through, and your words might be just what someone needs to hear to make their day a little brighter or their burden feel a little lighter. (Here are five other ways to cheer up a friend.)

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to help others using words of encouragement

Offering support doesn't have to be complicated. Remember that you’re not trying to fix someone’s problems — and in many cases, you can’t. What you can do is show up for someone and let them know that you're in their corner. Whether it's a friend, family member, partner, or coworker, your words can bring comfort and strength to someone who’s feeling low. 

Friends and family  

When it comes to encouraging friends and family, empathy is key. Maybe they’re going through a tough time, feeling overwhelmed, or just need a little boost — you know them well, so tap into that understanding. 

Start by acknowledging their feelings—sometimes, just saying “I hear you” or “I understand” can make all the difference. Remind them that you’re there for them, no matter what. Phrases like, “I’m always here if you need to talk” or “You’re not alone in this” can provide the reassurance they need. 

The goal is to offer comfort and remind them that they have your unwavering support. And if you need a boost to be the compassionate friend they need, try these eight exercises to develop more empathy.

💙 In Tamara Levitt’s Relationship with Others series, you’ll learn how to nurture strong relationships, hold space for the other person’s feelings, and become a better listener.

Romantic partners  

Encouraging a romantic partner often means acknowledging their efforts and challenges while reminding them that you’re a team. 

When your partner is feeling down or stressed, simple phrases like “We’ll get through this together” or “I believe in you” can go a long way. Let them know you see how hard they’re trying, and remind them that you’re proud of their strength. By continuing to stand by their side, you can create a safe space where they feel supported and loved.

💙 To help you on your journey, the Love and Relationships series has several meditations designed to support the many stages of romantic partnerships, including the art of kind communication and unconditional love. 

Colleagues  

In a professional setting, encouragement can be about recognizing someone’s hard work and reminding them that their efforts are valued. You can offer meaningful support with phrases like, “You’re doing a great job” or “I trust you to handle this.” It’s about showing confidence in their abilities while also offering understanding.  Positive reinforcement at work can lead to better teamwork, more effective communication, and higher morale.

💙 It can be tough to know how to support your colleagues, especially if you don’t know them very well outside of the office. But, showing Kindness at Work is always appropriate.

Yourself  

We often forget that we can (and should) offer ourselves words of encouragement. Self-talk plays a huge role in how we handle challenges and setbacks. 

When you’re feeling overwhelmed or down, take a moment to speak kindly to yourself, just like you would to a friend. Remind yourself of your strengths, how far you’ve come, and that it’s okay to take things one step at a time. 

Try saying things like, “I’m doing my best” or “It’s okay to take a break.” Practicing self-encouragement helps build resilience and gives you the confidence to keep going, even when the road is tough. Meanwhile, here’s eight ways to quiet your inner critic.

💙 It’s so easy to forget about self-care when you’re thinking so much about others. Carve out time for yourself with Mel Mah’s Nurture Yourself session. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

50 uplifting phrases to encourage others (or yourself)

Encouraging someone is about reminding them that they have the strength, resilience, and support they need to get through anything. Sometimes, just a few kind words can turn someone's entire day around. 

In some cases, it’s also helpful to reassure someone that while you’re thinking of them, they don’t owe you a response or a specific reaction. Also, make sure your words are measured. Toxic positivity can be invalidating.

Instead, these 50 uplifting phrases can help you offer encouragement, whether it's for someone else or for yourself.

What to say to someone who is sad

It can be difficult to witness a loved one struggle with sadness. Maybe they’re coping with a loss, reeling from disappointment, or dealing with depression. Whatever the case may be, they’re probably feeling alone, disconnected, and hopeless. Some might be sorting through feelings of anger, confusion, and frustration too.

Offering gentle, empathetic words can help them feel supported and remind them they don’t have to carry their sadness by themselves. 

1. “I’m here for you, no matter what.”

2. “It’s okay to feel sad right now.”

3. “You don’t have to go through this alone.”

4. “No need to respond if you’re not up to it. Just know that I’m thinking about you.”

5. “Take your time to feel how you feel. I’m here.”

6. “You are loved, even on your hardest days.”

7. “You’re so strong, and I believe in you.”

8. “It’s okay to cry and feel your feelings.”

9. “You’re not alone in this — I’m with you.”

10. “You’ve gotten through tough times before, and you’ll get through this too.”

What to say to someone who is stressed

Stress can make even the smallest tasks seem impossible. Offering words of encouragement can help someone feel less overwhelmed and remind them that it’s okay to take a step back and breathe.

11. “Take it one step at a time — you don’t have to do it all at once.”

12. “You’ve handled so much already, and you’re doing great.”

13. “It’s okay to take a break when you need one.”

14. “You’ve got this — just keep going one small step at a time.”

15. “You don’t have to have everything figured out right now.”

16. “You’re doing the best you can, and that’s more than enough.”

17. “It’s okay to not have all the answers — just do what you can.”

18. “You’ve been through challenges before, and you came out stronger.”

19. “Don’t forget to take care of yourself. You matter too.”

20. “You’re doing better than you realize.”

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What to say to someone who is anxious

Anxiety can make it hard for someone to feel grounded or think clearly. Staying calm and being reassuring can help them slow down and remind them that they’re safe, capable, and not alone.

21. “Take a deep breath — you’re safe in this moment.”

22. “It’s okay to feel anxious. I’m here with you.”

23. “You are capable of handling this.”

24. “You’ve faced tough things before, and you can face this too.”

25. “It’s okay to take things one small step at a time.”

26. “I believe in you and your ability to get through this.”

27. “You don’t have to rush — take the time you need.”

28. “You’re doing a great job, even if it doesn’t feel like it.”

29. “Remember, this feeling is temporary — you’ve got the strength to get through it.”

30. “You are not your anxiety. You’re so much more than that.”

When someone needs general encouragement

Sometimes, life just feels heavy. These phrases work for any situation where someone could use a boost, whether they’re feeling down or just in need of a reminder that they’re not alone. And if you’re the one who needs a pick-me-up, here are nine simple ways to shift a low mood. 

31. “You’re stronger than you think.”

32. “I believe in you.”

33. “You are capable of amazing things.”

34. “Every day is a new chance to try again.”

35. “You’re doing better than you think you are.”

36. “I’m so proud of you and how far you’ve come.”

37. “It’s okay to take things slow — you’re still making progress.”

38. “You are worthy of love and support.”

39. “You are enough, just as you are.”

40. “You’ve made it through tough times before — you’ll get through this too.”

41. “Keep going — you’re almost there.”

42. “Your hard work is paying off, even if you don’t see it yet.”

43. “You are not alone in this journey.”

44. “I see how hard you’re trying, and I’m proud of you.”

45. “You deserve to take care of yourself.”

46. “Mistakes are part of the process — you’re still moving forward.”

47. “You’ve come so far — don’t stop now.”

48. “You bring so much light to the world.”

49. “Trust yourself — you know what to do.”

50. “You are resilient, and you’ll make it through this.”

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Can I use words of encouragement to help myself?

Encouraging yourself is one of the most powerful ways to boost your confidence and mental wellbeing. Often, we’re our own harshest critics, but practicing self-encouragement can help shift that inner dialogue toward positivity and self-compassion. Speak to yourself the way you’d speak to a friend and focus on your strengths and the progress you’ve made. Phrases like, “I’m doing my best, and that’s enough” or “I am capable of handling this” can be incredibly helpful when you’re feeling overwhelmed or uncertain.

If you’re going through a tough time, take a moment to acknowledge your feelings, then remind yourself that you’ve gotten through challenges before. Saying, “I’ve handled difficult things in the past, and I can do it again” is a great way to re-engage with your resilience. Self-encouragement isn’t about ignoring problems or pretending everything is perfect — it’s about giving yourself the grace and support to move forward, even when things feel hard. 

Practicing positive self-talk might feel strange at first, especially if you’re used to being hard on yourself, but over time, self-encouragement can become a natural part of your daily routine. Try starting each day with a few positive affirmations, like “I am enough” or “I am capable of handling today’s challenges.” These small moments of self-kindness can make a big difference in how you approach your day and handle difficult situations. It can be especially helpful at work.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Words of encouragement FAQs

What should I say to someone who’s having a bad day?

When someone’s having a bad day, the most important thing you can do is acknowledge their feelings and let them know they’re not alone. Offer your support in a way that feels natural and doesn’t rush them to move past their tough day too quickly. 

  • Statements like “I’m really sorry you’re going through this” or “I know today’s been tough, and I’m here for you” show that you care without putting pressure on them to feel better right away. 

  • Avoid minimizing their feelings with phrases like “It’s not that bad” or “Cheer up.” Instead, saying, “I’m here to listen if you need to vent,” gives them the space to open up if they feel like it.

  • You don’t need to fix their problems or come up with solutions—just being there is often enough. A simple “I’m thinking of you” can be incredibly comforting when someone is struggling. 

Here are 10 things to say when someone is having a hard time.

What are some examples of uplifting phrases?

When someone is having a bad day, consider how to offer encouragement, support, and a reminder that better days are ahead. Some examples include, “You’ve got this” or “You’re stronger than you think,” which can be helpful when someone’s feeling overwhelmed or doubting themselves. Another great phrase is, “It’s okay to take a break,” especially when the person is pushing themselves too hard. This reassures them that resting isn’t a sign of weakness — it’s a necessary part of self-care.

Other phrases, like “You’re doing better than you realize” or “You’ve handled tough things before, and you’ll get through this too,” can help remind someone of their resilience and progress, even if they can’t see it in the moment. These words help shift their focus from what’s going wrong to how far they’ve come. When offering encouragement, make sure your words are sincere and tailored to what the person is going through. A small, heartfelt statement can make a big difference, especially when someone needs a little extra support.

What are the best ways to encourage someone dealing with long-term stress?

When someone is dealing with long-term stress, it’s important to offer consistent, gentle support rather than solutions. Stress can be overwhelming and exhausting, and sometimes people just need to know they’re not alone in carrying the burden. 

  • Acknowledge how hard things have been for them with phrases like, “I know you’ve been dealing with a lot, and I’m really proud of how strong you’ve been.” This shows them that you see their efforts, even if they’re struggling to see it themselves.

  • Remind them that it’s okay to take breaks and practice self-care. Encouraging phrases like, “It’s okay to step back and rest when you need to” or “You don’t have to do everything on your own” can help them feel less pressured and more supported. 

  • Long-term stress can make people feel like they’re constantly falling behind or not doing enough, so reassure them that progress doesn’t have to be fast—small steps forward are still progress.

  • Check in with them regularly, and let them know that you’re there for the long haul with messages like, “I’m here for you, no matter how long this takes” or “You don’t have to go through this alone.” 

  • Offering practical help, like running errands or just being a listening ear, can be a huge relief for someone who feels like they have too much on their plate. 

Can writing a letter of encouragement be more impactful than speaking?

Yes, writing a letter of encouragement can sometimes be even more impactful than speaking words of support in person. A letter allows you to take your time, think about what you want to say, and carefully choose the words that will have the most meaning. It also gives the recipient something tangible they can hold on to and revisit whenever they need a little extra encouragement. In tough times, being able to read through supportive words over and over can provide comfort, especially when they’re feeling alone or overwhelmed.

When you write a letter, you can express your thoughts in more detail than you might during a conversation. You have the space to reflect on the person’s strengths, acknowledge the challenges they’re facing, and remind them of how much you believe in them. It also gives the recipient time to process your words in their own time, without feeling the pressure to respond right away. Writing a letter can feel more personal and thoughtful, especially when someone is going through a long-term struggle and may need ongoing support. Whether it’s a short note or a longer message, your words can serve as a lasting source of comfort and encouragement.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Words of encouragement can be more than, “You got this!” Explore our list of 50 uplifting phrases to help someone in need of a boost. Even if that person is you...

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/words-of-encouragement","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1728686246818-8QHIFAACUFY0X4GPDO4I/%28SE%29+words+of+encouragement-1x1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"Words of encouragement for someone going through a tough time","seoDescription":"Words of encouragement can be more than, “You got this!” Explore our list of 50 uplifting phrases to help someone in need of a boost. Even if that person is you...","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"657236460931ee4538eec703","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783511911614,"updatedOn":1783532879914,"starred":false,"passthrough":false,"tags":["mental health exercises","brain health"],"categories":["Mental Health"],"workflowState":1,"publishOn":1783511911614,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1694433496871-G537KOINPUYOSW95L9L7","systemDataVariants":"999x999,100w,300w,500w,750w","systemDataSourceType":"JPG","filename":"mental-health-exercises_4x3.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"feeed9","topRightAverage":"938a72","bottomLeftAverage":"1a2226","bottomRightAverage":"010101","centerAverage":"c28758","suggestedBgColor":"9d8e80"},"urlId":"mental-health-exercises","title":"8 best exercises for mental health and emotional well-being","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Like the body, the mind needs exercise to stay healthy. These mental health exercises can help boost well-being, manage negative thinking and beat anxiety.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
 
\n \n

What to know:

💙 Mental health tools aren’t just for a crisis — they’re important for self-care and growth. 

💙 Mental health exercises like mindfulness, journaling, and breathwork can help manage stress, build emotional resilience, and support long-term well-being.

💙 Practices like cognitive reframing, gratitude, and physical activity can improve mood and focus, while sleep and social connection provide essential mental rest and restoration.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
 
\n \n

When you hear the word exercise, do you automatically think of physical health? The narrative surrounding health and well-being is often skewed towards the body. But what about the mind? Arguably, mental well-being is just as essential as physical health, if not more so. Afterall, what good is a healthy body if your mind is a battlefield of stress, anxiety, or depression? 

Even though we know that mental health is important, it’s rare to hear about mental health workouts. While many of us won't hesitate to put on our running shoes to improve our physical shape, exercising our minds often seems like an afterthought. But ignoring our mental health can lead to problems including burnout, cognitive decline, or reduced quality of life. 

Think of this article as a workout plan for your mind. We’ll walk you through eight exercises designed to boost your emotional well-being and mental resilience. These exercises don’t require much time or any special equipment. All they require is a commitment to yourself to nourish your mind as you do your body.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What are exercises for mental health?

Before diving into the how, let's clarify the what. What exactly do we mean by mental health exercises? They're small but effective activities designed to strengthen your emotional core, balance your mental health, and flex your cognitive muscles. 

Mental health exercises aren't just solving Sudoku puzzles or completing crossword grids—although those are great for your brain, too! Instead, mental fitness focuses specifically on elevating your emotional well-being. It aims to help you identify and manage stress, anxiety, and pesky negative thoughts that might hinder your happiness or productivity. 

Exercises for mental health are not a one-size-fits-all solution. Like the way you might find your favorite exercises at the gym, you’ll probably find a few of the below suggestions appeal to you (and others that won’t!). You might be looking to build emotional resilience, or you're aiming to declutter your mental landscape. Whatever your goals, there are exercises tailored to help you reach them.

The benefits of practicing mental health exercises

Mental exercise has many benefits. These benefits show why exercising your brain isn’t a luxury but a necessity for a well-rounded, healthier you.

  • Enhanced emotional resilience: You're better equipped to handle life's ups and downs without getting knocked off course. 

  • Reduced anxiety and depression: Studies have consistently shown that relaxing mental exercises can alleviate symptoms of anxiety and depression. This doesn't mean you can \"sleep off\" a mental health condition, but incorporating a variety of exercises can be part of your mental health care strategy. 

If you've been diagnosed with an anxiety disorder (such as GAD, PTSD or OCD), some of these exercises might not be for you and could even worsen symptoms. It's always best to consult your healthcare provider for a treatment plan tailored to your needs.

  • Improved self-awareness: Mental health exercises often involve a level of introspection that encourages you to understand your thoughts and emotions better. 

  • Increased overall well-being: Practicing mental health exercises (or neglecting them) has a cumulative effect. Over time, you'll likely feel happier and more relaxed and have a generally improved outlook. 

  • Enhanced cognitive function: Mental health exercises like mindfulness and meditation also positively affect your cognitive functions like memory, attention, and processing speed.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

8 of the best exercises for mental health and emotional well-being

There’s a common misconception that you must be struggling with mental health issues to benefit from this type of exercise. Just as you don't need to be out of shape to start working out, you don't need to be emotionally distressed to improve your mental well-being. It's about maintenance, growth, and self-care.

Of these exercises, feel free to choose the ones that resonate with you, and remember: mental health is a lifelong journey, not a destination. Train your mind just like your body, and they will both thank you.

1. Mindfulness to return to the present

Mindfulness isn’t just a buzzword. It's an effective exercise that involves fully engaging with the present moment. Put simply, it means being fully aware of your thoughts, emotions, and sensations without judgment. You can practice mindfulness anywhere—at work, while eating, or even during a conversation. Mindfulness practice can help you manage stress and is one of the best exercises to stop negative thinking. 

How to do it: Take a few minutes every day to sit quietly and focus on your breath. Observe your thoughts and feelings without trying to change them. Over time, this will help you become more aware of your emotional triggers and thought patterns.

💙 If you want to try out mindfulness while on the go, consider experimenting with a Mindful Walk.

2. Meditation to calm your mind

Meditation is a deeper form of mindfulness that involves focused attention and mental stillness. It helps clear your mind of clutter, reduce anxiety, and achieve emotional balance. Guided imagery can be helpful as well. Use your imagination to transport yourself to a calming, serene place. It's a way to escape reality for a brief period and reduce stress.

How to do it: Find a quiet space, sit comfortably, and close your eyes. Focus on your breath or a guided practice for 10 to 20 minutes. With each inhale and exhale, let go of stress and relax. Imagine yourself in a peaceful place and focus on the breath.

💙 Try Pause to Breathe for a short one minute meditation, or Saying Yes to Life for a longer, more in-depth meditation practice.

3. Gratitude journaling to redirect your focus

Writing down things you are thankful for can enhance your mood and emotional well-being. It redirects your focus from what's lacking or stressful to what's abundant and positive in your life.

How to do it: Every day, jot down three things you are grateful for. They can be as simple as a beautiful sunset or as significant as a loving family. This isn't about dismissing your problems, but rather redirecting your attention from thoughts that cause distress to affirmations that enhance your mental health.

💙 If you’re looking to enhance your gratitude practices, check out our Gratitude Masterclass with Tamara Levitt.

4. Breathing exercises to reset stress

Conscious breathing exercises can be an instant stress reliever and are incredibly easy to perform. As a bonus, they’re good for your physical fitness as well.

How to do it: Sit or lie comfortably and take a deep breath in through your nose, allowing your belly to expand. Hold your breath for a few seconds, and then exhale slowly through your mouth. Repeat this several times to help distract your thoughts from the stressor and allow your body to relax.

Breathing techniques like the 4-7-8 Technique are useful too. Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds. This slows down your breathing and heart rate, helping to reduce stress.

💙 Check out Reset with the Breath with Jay Shetty if you need some guidance.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

5. Physical activity to give you a lift

We know — we said we were focusing on mind over body. But never underestimate the power of a good workout for your mental health. Physical exercise releases chemicals in the brain that naturally lift your mood. Yoga, in particular, has been shown to reduce depression.

How to do it: Whether it's yoga, cycling, or even a brisk walk—aim for at least 30 minutes of physical activity every day. 

Other exercises like Progressive Muscle Relaxation (PMR) can help you boost brain health through practicing relaxation with the body. Though this involves some physical engagement, the focus here is mental. You tense and gradually release different muscle groups, from your toes to your head (or head to toes), relaxing further with each release.

💙 Looking for a simple mindful movement practice to incorporate into your day? Try the Daily Move with Mel Mah.

6. Cognitive reframing to change negative thought patterns

Practice changing negative or intrusive thoughts into more positive or neutral ones. This exercise can help you become more resilient and better equipped to handle stress.

How to do it: Instead of focusing on the negative or frustrating parts of something, you can choose to try to look for the positives. Let’s say you got constructive feedback from your boss. Rather than thinking, “Oh no, my boss is mad at me,” you can reframe to: “My boss cares enough to help me learn and get better at my job.”

This is not to suggest you should lean on toxic positivity during painful moments, but in lower stakes moments where you can reframe the situation, it can be a helpful tool.

7. Sleep to give your mind much-needed rest

Quality sleep is an essential yet often overlooked mental health exercise. Yes, a nap can be a form of exercise! More importantly, a good night's sleep can significantly improve your mood, memory, and ability to handle stress.

How to do it: Aim for 7-9 hours of sleep each night. Try to maintain a consistent sleep schedule, even on weekends. Focus on making your bedroom a calm, tech-free zone.

💙 Wind down with a relaxing Sleep Story like, Intro to Vermontology and then silence your device.

8. Connect with others and with nature to feel more grounded

Fostering social connections and spending time outdoors are proven ways to improve mental well-being. 

How to do it: Make plans to meet up with friends or family at least once a week. Plus, try to spend some time in nature, even if it’s just a 15-minute walk or some gardening. You could double up: What about hosting a picnic in the park?

💙 Explore Meaningful Practice for Meaningful Friendship.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to choose the best exercise for mental health

The right exercise depends on what's going on for you right now, not on some universal best pick.

  • If stress has taken over: Breathing exercises or a short meditation can help. They calm your body quickly, which makes it easier to think straight before things spiral.

  • When your mind feels cluttered or hard to focus: Mindfulness and cognitive reframing are good places to start. Mindfulness helps you notice what's happening right now, and reframing helps untangle thoughts that keep looping.

  • If your mood is low or your energy feels flat: Physical activity is one of the most reliable options. Even a short walk or a bit of yoga can shift your attention, release some tension, and support your brain health along the way.

  • When everything just feels heavy: Gratitude journaling and spending time with people you trust can help you feel a bit more steady. They won't fix the hard stuff, but they can make the day feel more workable.

  • If you're thinking longer term: Sleep and connection matter more than people give them credit for. They're not glamorous, but they do a lot of work behind the scenes for your mood and focus.

Want a place to start? Pair one calming practice with one reflective habit, like a few minutes of box breathing in the morning and some journaling later in the day. Add a steady bedtime, and you've got a loose routine that doesn't have to be complicated to work.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Mental health exercises FAQs

What are some exercises that improve mental health?

Some practical mental exercises to elevate your mental well-being include:

  1. Guided imagery: Use your imagination to transport yourself to a calming, serene place. It's a way to escape reality for a brief period and reduce stress.

  2. Progressive Muscle Relaxation (PMR): Though this involves some physical engagement, the focus here is mental. You tense and gradually release different muscle groups, from your toes to your head (or head to toes), relaxing further with each release.

  3. Cognitive Reframing: Practice changing negative or intrusive thoughts into more positive or neutral ones. This exercise can help you become more resilient and better equipped to handle stress.

  4. Affirmation Meditation: Choose a word, phrase, or sound to silently repeat to yourself, helping you to focus and calm your mind.

  5. Mindful eating: Instead of eating mindlessly, try to savor each bite. Pay attention to the texture, taste, and smell. This can help with emotional regulation and even improve your relationship with food.

What exercises improve mental health?

Here are some mental exercises that can improve your mental health:

Emotion Labeling: Whenever you feel a strong emotion, label it in your mind. For example, if you're feeling nervous, mentally acknowledge it by saying, \"This is anxiety.\" The simple act of labeling can reduce the impact of the emotion. Need help? Use our Feelings Wheel.

Box Breathing: Inhale through the nose for four counts, hold the breath for four counts, exhale through the mouth for four counts, and then hold the breath again for four counts. This form of controlled breathing can be very grounding.

What exercises help mental stress?

To help with mental stress, you can try exercises that are focused on calming the body’s stress response and reframing your thoughts:

  • Mindfulness meditation: The combo of mindfulness and meditation can help you become aware of your thoughts and feelings and make it easier to control your reactions to stress.

  • Cognitive Behavioral Therapy (CBT) Techniques: Identify and challenge negative thought patterns or beliefs contributing to stress. Once identified, work on reshaping these into more balanced and constructive thoughts.

  • 4-7-8 Technique: Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds. This slows down your breathing and heart rate, helping to reduce stress.

What are 3 good mental health practices?

Three good mental health practices to include in your daily routine are:

  1. Laughter: We know this can seem a bit out of the blue, but laughter is a known mental health booster. Watch a funny movie or, better yet, go to live comedy with friends.

  2. Journaling: Writing down your thoughts and feelings can provide an emotional release and give you a new perspective on your stressors. It's a great way to \"brain dump\" and often provides insights into patterns and triggers.

  3. Visualization: Spend a few moments visualizing happy scenarios or outcomes. This can help reduce anxiety and improve your mood.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Like the body, the mind needs exercise to stay healthy. These mental health exercises can help boost well-being, manage negative thinking and beat anxiety.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/mental-health-exercises","assetUrl":"https://images.squarespace-cdn.com/content/v1/57b5ef68c534a5cc06edc769/1694433496871-G537KOINPUYOSW95L9L7/mental-health-exercises_4x3.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"8 best exercises for mental health and emotional well-being","seoDescription":"Like the body, the mind needs exercise to stay healthy. These mental health exercises can help boost well-being, manage negative thinking and beat anxiety.","seoHidden":false},"originalSize":"999x999","recordTypeLabel":"text"},{"id":"6882d7b27a4a8c3e449a98a6","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783432800755,"updatedOn":1783520696391,"starred":false,"passthrough":false,"tags":["childbirth","mom"],"categories":["Women's Health","Physical Wellbeing"],"workflowState":1,"publishOn":1783432800755,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1753405598904-ITLWKKVMYR9OSB0JJVND","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"stages of childbirth-1x1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"342721","topRightAverage":"423731","bottomLeftAverage":"372721","bottomRightAverage":"665b48","centerAverage":"9a8e87","suggestedBgColor":"878179"},"urlId":"stages-of-childbirth","title":"What are the stages of childbirth? Plus, 6 tips to help you prepare","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"image\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Are you (or is someone you love) getting ready for labor? We’ll walk you through each stage and share six ways to mentally prepare, so you feel informed, not overwhelmed.

When you find out you’re pregnant, it’s natural to start daydreaming about life with a newborn. Will you have a boy or a girl? What will you name them? What will those first precious moments be like?

And then it hits you: Before all these things happen, you’re going to have to bring this baby into the world. It’s a lot to consider, and just the idea of childbirth can bring about a mix of fear, anticipation, and overwhelm, especially if you’ve never experienced it before.

Whether you’re weeks away from your due date or just trying to wrap your head around what’s coming, understanding labor and delivery can help you prepare, mentally and physically.

Here’s everything you need to know about each stage and what to expect from your first few weeks postpartum.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How many stages of childbirth are there?

Childbirth is usually divided into three stages, but people’s experiences can vary. Some people move through labor quickly, while others take their time. Some births are predictable, while others zigzag so much they surprise medical personnel. Still, here’s an overview of what you might expect and why it matters. 

Stage 1: Early labor and active labor

Stage one is probably what you think about when you imagine labor. Your cervix softens, shortens (effaces), and opens (dilates) to about 10 cm. This stage is split into two parts:

Early labor (latent phase):  Most people are still at home during this phase. You might feel like you have period cramps or early contractions, and some people also experience backaches or a general sense of restlessness. Your cervix may dilate up to 6 cm, although the process can be slow and irregular.

  • How long it lasts: Anywhere from a few hours to more than a day

  • What helps: Walking, resting, warm baths or showers, light snacks, and breathing through the waves

Active labor (established labor): This is where contractions become more intense, closer together (usually every 3-5 minutes), and longer (about 45-60 seconds). Your cervix continues to dilate more rapidly to 10 cm.

  • How long it lasts: Typically 4-8 hours, but this can vary widely

  • What helps: Changing positions, massage, breathing techniques, support from a partner or doula, pain relief (if desired), and staying mentally grounded

You might start to feel emotionally raw, more inward-focused, or even disoriented. That’s a cue you’re nearing the next stage.

Stage 2: Birth (push and delivery of the baby)

At this point, your cervix is fully dilated, and your baby is making their way down the birth canal. This stage is often the most physically intense, but it’s also the most focused. You may feel a strong urge to push, intense pressure, and stretching. Some people describe it as a full-body experience.

  • How long it lasts: Usually 30 minutes to 2 hours for first-time births, but it’s often shorter in subsequent ones 

  • What helps: Directed pushing with guidance from your care team, changing positions (squatting, laying on your side, being on your hands and knees), breathing, vocalization, and emotional encouragement

This stage can be empowering, exhausting, and exhilarating. Focus on staying connected to your body throughout the process.

Read more: Pregnancy anxiety: causes, symptoms & how to treat it

Stage 3: Delivery of the placenta

This final stage is often overlooked in birth prep, but it’s still important. After your baby is born, your body needs to deliver the placenta, which has been sustaining your baby throughout pregnancy. 

At this point, mild contractions help the uterus expel the placenta. You might be asked to push again, and if needed, you may be given medication to help your placenta detach.

This is often the moment when your body feels the most in shock or transition. It’s common to feel shaky, emotional, or just spaced out. This is all part of the hormonal recalibration that starts the moment your baby arrives.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to prepare for the birth of your baby: 6 tips for each stage

Labor may not be easy, but there are tools that can help you feel more emotionally steady, connected to your body, and supported no matter what. 

Here’s how you can mentally and emotionally prepare for each stage of childbirth.

1. For early labor: Set the tone with a calm environment

Early labor can feel anticlimactic. Yes, you’re technically in labor, but everything still feels pretty low-key. That’s why setting the right environment early on matters. It helps to give cues to your nervous system that you’re safe and supported.

Here are a few ways to do just that:

  • Dim the lights: Bright, overhead lighting can be overstimulating. Use lamps or candles to create a warm, cozy feel.

  • Cue up comfort: Make a playlist of calming music or familiar background noise, such as TV reruns, white noise, nature sounds, or whatever else might soothe you.

  • Have gentle distractions ready: Take a walk around the block. Bake something simple. Pace the living room while watching a show. You want to focus on soothing, low-effort activities that help you stay relaxed.

  • Keep snacks light and hydrating: Fuel matters, but so does digestibility. Aim for foods like bone broth, popsicles, toast, or smoothies.

💙 If you’re nervous, this Emergency Calm meditation with Tamara Levitt can provide immediate relief. 

2. For active labor: Create a support team that knows your emotional needs

As labor intensifies, so do your needs, and it’s important to note that they won’t all be physical. This is when having a support team is crucial, and they’ll all have different roles based on what you need at the time.

Here are some tips to help your support team work for you:

  • Choose one emotional anchor: This could be a partner, doula, friend, or nurse. Just make sure this person can read your cues, help you regulate your breath, and remind you of your strength. (You’ll need it.)

  • Share what helps before labor really begins: Do you want an epidural or some other type of pain medication? If you’re overwhelmed, do you prefer affirmations or quiet presence? Do you need people holding your hand, or do you prefer to feel more independent in the process? Create a birth plan in advance that lays out your preferences, and if you can, discuss them with your team before your contractions start stacking.

  • Use short, grounding phrases: Some examples include “One contraction at a time,” “I’m safe,” and “My body knows.” Have a few mantras you can repeat (or hear from others) when you feel untethered.

  • Change positions often: Movement can reduce pain, shift the baby’s position, and help you feel less stuck. You might try rocking on a birth ball, kneeling over a bed, or dancing with a partner. 

Read more: How to build emotional connection in relationships

3. For the pushing stage: Practice surrender, not perfection

There’s no one right way to push, and you may change your method mid-birth.

Here are a few ways to make the process more comfortable:

  • Release expectations: Some people feel a strong urge to push, but others don’t. Some births are loud and primal, while others are quiet and internal. You never know how it’s going to play out for you, so it’s best to not assume anything (good or bad).

  • Try vocalizing: Making low, open sounds (like moaning or humming) can help relax your jaw and pelvic floor. A tense jaw can mirror a tense cervix.

  • Work with your breath: While scenes from movies might suggest that you have to hold your breath in and push, many people find that exhaling through a push feels more intuitive. Do what feels good to you.

  • Stay connected to your body: As tempting as it might be to focus on the clock, try to focus on the sensations instead. Let your care team guide you while you listen inward.

💙 Try this simple Body Scan meditation with Tamara Levitt to help you connect with the sensations in your body.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

4. For the third stage: Give yourself permission to feel everything

The placenta delivery may feel like an afterthought in birth prep, but it’s significant. After all, it signifies the moment when the entire birthing process is complete, and your hormones begin to recalibrate. 

Here’s everything you need to know about the third stage of delivery:

  • Expect the unexpected: You might feel nothing. You might sob. You might be flooded with love or completely dissociated. Whatever happens, just know it’s the right reaction for you.

  • Create a cozy recovery plan: Pack your favorite socks, a comforting robe, and a snack you actually want to eat after you’ve given birth. This is all emotional comfort, and it’s much needed after everything you’ve gone through. 

  • Ask for uninterrupted bonding time (if possible): This is a key moment for skin-to-skin contact with your child. It can help regulate your baby’s breathing and heart rate, as well as your own stress levels.

  • If things don’t go as planned, breathe: Your team will manage whatever happens, whether your placenta takes longer to detach, you need medical assistance, or things get complicated. Try to accept the help when it comes.

5. For any stage: Prepare for unpredictability (without panic)

No matter how carefully you plan out your birth, the truth is that childbirth can be unpredictable. While that might sound scary, it doesn’t have to be. 

Here are a few ways to feel more in control throughout the process:

  • Use a birth preferences sheet: This does not include a rigid plan. List your ideal scenarios (music, lighting, support roles, pain management choices), but hold them loosely. Things can change, and that’s okay.

  • Rehearse what it feels like to pivot: Visualize how you’d handle unexpected changes, such as wanting an epidural earlier than you’d expected, shifting birth settings, or moving to a C-section delivery. Normalize flexibility.

  • Pack for comfort, not perfection: Bring the items that make you feel like you, like a favorite hoodie, lip balm, or scent you love. They’ll help you feel more comfortable in the process.

Read more: A complete guide to postpartum meditation for new moms

6. After delivery: Gather a postpartum support squad

Preparation doesn’t end when the baby arrives. The hours, days, and weeks after birth are tender, beautiful, and often completely overwhelming.

Here are some ways to handle it:

  • Line up your support before you need it: Baby gifts are great, but some of the best presents are small acts of care that make your life easier. Think: meals getting dropped off, a friend who checks in just to ask how you are, or someone who will hold the baby while you shower.

  • Create a phone list for the tough moments: Your phone list is essentially a list of people you rely on when things get messy. You can designate one person you can cry to, one friend you can laugh with, and maybe most importantly, the one who you know will text back immediately. You don’t need dozens of these people, but just a few that you can count on will help more than you know.

  • Give yourself space to feel the whole range of postpartum feelings: You might feel joy, exhilaration, sadness, emptiness, and rage all in one day. Your hormones are all over the place, and you just have to go along for the ride.

  • Practice micro self-care: This means doing the smallest thing you can to help yourself feel better. Drink water while feeding your baby. Rest your eyes for just two minutes. Feel the sunshine on your face. These small actions may seem insignificant, but they’ll actually help you get back to center much faster. 

💙 To help stop feelings of overwhelm, try Breathwork for Postpartum Anxiety with Kate Johnson. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Stages of childbirth FAQs

How many stages of labor are there?

There are three official stages of labor, but within those stages are important sub-phases that help explain what’s happening in your body. 

  • Stage 1 involves early and active labor, when your cervix dilates to 10 cm. 

  • Stage 2  is the actual delivery of the baby.

  • Stage 3 is the delivery of the placenta. 

While this framework is useful for understanding the general flow of the stages of childbirth, it doesn’t capture all the emotional and physical shifts that can happen along the way. Think of the above more like a flexible outline rather than a strict rulebook.

What does early labor feel like?

Early labor often starts with subtle signs such as mild cramps, back pain, or simply a feeling that something is shifting. Contractions may be irregular and short. 

Of course, you may be wondering what a contraction feels like. Some people liken them to strong period cramps, while others say it feels like a tightening across the belly or a dull ache in the lower back. You might also feel emotionally sensitive or restless.

This phase can last hours or even days, and the goal is to stay calm, rest when possible, and conserve your energy for the more intense phases ahead.

When should I go to the hospital or birth center during labor?

A common guideline is the 5-1-1 rule. This means the contractions are about five minutes apart and last one minute each. This pattern needs to continue for at least one hour. 

Still, everyone is different. If it’s your first baby, things may progress slowly, and you’ll likely be advised to labor at home until active labor is well underway. If you’ve given birth before, your care team might suggest heading in earlier. 

Always trust your instincts. If something feels off or you need reassurance, call your provider. 

What’s the difference between latent and active labor?

Latent labor, also known as early labor, is the beginning phase of stage one, where your cervix dilates up to about 6 cm. Contractions are typically manageable, irregular, and mild. 

Active labor kicks in once your contractions become more regular, longer, and stronger. At this stage, your cervix continues to dilate more quickly, ultimately to 10 cm. This is usually the point where you’re admitted to your birth setting (if you’re not already there). 

Do I need to prepare for the third stage of labor?

Most people don’t think much about the third stage of labor, which is the delivery of the placenta, but a little awareness can help you feel more grounded in the moment. 

This stage often happens naturally within 30 minutes after birth, and your care provider will monitor everything to make sure it’s all progressing as it should. You may feel some mild contractions or a final urge to push. 

This is a big transition point emotionally as well. Your adrenaline drops, hormones shift, and you may feel shaky, overwhelmed, or blissfully dazed. Knowing that it’s normal to feel a swirl of emotions during this stage can help you move through it with a little more ease.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Are you (or is someone you love) getting ready for labor? We’ll walk you through each stage and share six ways to mentally prepare, so you feel informed, not overwhelmed.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/stages-of-childbirth","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1753405598904-ITLWKKVMYR9OSB0JJVND/stages+of+childbirth-1x1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"What are the stages of childbirth? Plus, 6 tips to help you prepare","seoDescription":"Are you (or is someone you love) getting ready for labor? We’ll walk you through each stage and share six ways to mentally prepare, so you feel informed, not overwhelmed.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"6a49d22162711e73e8c915ee","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783346425625,"updatedOn":1783346460277,"starred":false,"passthrough":false,"tags":["stress","teen anxiety","school stress","student mental health"],"categories":["Stress & Anxiety"],"workflowState":1,"publishOn":1783346425625,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1783223151293-5DOLOHWJMLK1JQ7Z8STO","systemDataVariants":"1000x1000,1000w","systemDataSourceType":"JPG","filename":"School+stress+3x2.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"faf9f5","topRightAverage":"acb3b4","bottomLeftAverage":"b1c9dd","bottomRightAverage":"7d9098","centerAverage":"836b6a","suggestedBgColor":"b8b9b6"},"urlId":"school-stress","title":"How to deal with school stress: 7 mindful tips and exercises","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"school\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Grades, loaded schedules, social drama — school can be pressure-packed for students. Here are 7 tips to help you manage school stress and anxiety.

It’s Sunday night, and you’re staring at a half-written essay. You have a volleyball game on Monday, a math test on Tuesday, and a group chat that won’t stop buzzing about who said what. You know you should sleep, but your brain has other plans.

School stress has a way of piling up fast. The pressure from grades, packed schedules, and social dynamics is real, and studies consistently find that it’s one of the biggest sources of stress for teens. Some stress is normal and even useful for sharpening your focus, but it becomes a problem if it never lets up. When stress constantly runs in the background, it can wear down your sleep, mood, focus, and physical health. 

The good news is that school stress responds well to the right support. Here are proven ways to manage it in the moment and over time, for both students and the people in their corner. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Why is school so stressful?

School asks a lot of you all at once. You're expected to learn new material, perform on tests, make time for friendships, stay up-to-date on social media, plan for the future, and often juggle extracurricular activities, jobs, or family responsibilities on top of it all. That's a heavy load for any brain.

Some of the most common causes of academic stress include falling behind on coursework, struggling to find motivation, wrestling with time management, worrying about money, and feeling like you’re not capable enough. If several of these stack up, the pressure can feel unbearable.

When your brain senses a demand it isn't sure it can handle, it triggers a stress response. Your heart rate climbs, stress hormones like cortisol rise, and your body gets ready to act fast. This system is meant to switch on, get you through the moment, then switch back off.

The trouble is that school stress often sticks around. Over time, being stuck in that stress mode may show up as burnout, fatigue, irritability, poor concentration, and a lower tolerance for everyday stress.

7 signs school stress is becoming a bigger problem

Some stress is a natural part of school. But when it starts affecting your sleep, body, mood, or daily life, it's worth paying closer attention to. Here are signs that stress may have tipped into something bigger.

  1. Your sleep is suffering: You're lying awake worrying, sleeping far less than you need, or still feeling exhausted no matter how long you're in bed. Stress and poor sleep feed each other, which can raise cortisol and make everything feel harder the next day.

  2. Your body is sending signals: Frequent headaches, stomachaches, or muscle tension—or getting sick more often than usual—can all be linked to ongoing stress, which over time may weaken your immune system.

  3. Your focus is slipping: You read the same paragraph five times, forget things you normally remember, or can't seem to start tasks. Trouble concentrating is a common indicator of ongoing stress.

  4. Your mood has changed: You feel more irritable, tearful, anxious, or flat than usual, and small problems feel huge.

  5. You're pulling back: Activities, friends, or hobbies you used to enjoy feel consuming, and you find yourself withdrawing.

  6. Everything feels like too much: If you're constantly feeling overwhelmed or dreading school, you might be burned out. 

  7. You're relying on unhealthy coping: Skipping meals, oversleeping, or zoning out for hours are habits that may help in the moment but tend to make things worse over time.

If several of these show up together and stick around for weeks, it's worth talking to a parent, teacher, school counselor, or another trusted adult. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

7 mindful ways to manage (and reduce) school stress

No free periods required. Most of these take just a few minutes and can fit into the most packed schedule. Try these out between classes, before a test, or whenever you feel stressed. 

1. Do a breathing exercise when you feel overwhelmed

Slow, deep breathing is one of the fastest ways to calm your body in a tense moment. It gently shifts your nervous system out of high alert, lowering your heart rate and easing that wired feeling.

Breathe in through your nose for a count of four, letting your breath fill your belly. Then breathe out slowly through your mouth for a count of six. Slowing your breath down—especially with a longer exhale—tells your body it’s safe to relax. Repeat for one to two minutes.

💙 Check out the Breathe to Calm Down session on Calm to ease your nervous system.

2. Engage in mindfulness a few minutes a day

Mindfulness means paying attention to what's happening in the present moment, instead of getting caught up in worries about the future or the past. Research suggests that practicing it regularly may lower anxiety and stress. And it’s not as hard or intimidating as you might think.

Start with 3-5 minutes a day. Sit somewhere comfortable, notice your breath, and when your mind drifts to homework or worries, gently bring it back. A guided meditation can make this easier when you're starting out.

💙 New to meditation? 7 Days of Calm is a gentle way to build a practice from scratch.

3. Break big tasks into small steps

A lot of school stress comes from staring down a huge task—a project, a stack of reading, finals week—and not knowing where to begin. 

Breaking the work into small, specific steps makes it more manageable and gives you a clear path forward. Instead of \"study for the exam,\" aim to \"review chapter 3 notes for 20 minutes.\" Finish one step, take a short break, then pick the next.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

4. Prioritize your sleep (yes, really)

Sleep isn't optional, and it isn't a reward for finishing your work. It's how your brain and body recover. Skimping on sleep raises stress hormones and impairs your focus, mood, and memory, which then makes school harder.

If you can, aim for a consistent bedtime, even on weekends. And try to put screens away well before you sleep, since late-night scrolling keeps your brain switched on when it needs to wind down. No pressure to do it all at once.

💙 If you're struggling to switch off at night, let Wind Down (for Sleep) on Calm ease you toward rest.

5. Find ways to move your body

Physical activity is one of the most reliable ways to burn off stress. It doesn't have to be a workout — a walk, a bike ride, dancing in your room, or a quick stretch all help your body release tension and reset your mind.

Just ten minutes can shift how you feel. If you're stuck on a problem, movement often clears your head better than trying to push through.

💙 Try a Mindful Movement session on Calm to get out of your head and reconnect with your body.

6. Lean on your people

Connection can be a real buffer against stress. Talking to a friend, sibling, parent, or teacher who gets it can make a heavy week feel lighter. Sometimes just being heard helps.

Try to reach out before you're at your limit, not only when you're already overwhelmed. A quick text, a walk with a friend, or sitting with family at dinner all count.

7. Take a quick grounding reset between tasks

When you rush from class to homework to your phone without pausing, stress can pile up without you noticing. A brief reset helps clear that stress before it builds.

Stop for 30 seconds and take three slow breaths. Acknowledge five things you can see and how your feet feel on the floor. Tuning into your environment and body can pull you out of spiraling thoughts and back into the present.

Read more: 5-4-3-2-1 grounding: How to use this simple technique for coping with anxiety 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

School stress FAQs

Why am I so stressed about school even when I'm prepared?

Being prepared for school doesn't always switch off stress, because stress isn't only about whether you're ready. It's also about how much pressure you feel and how high the stakes seem. 

Your brain can read an important test as a threat even when you've studied hard, which sets off the same heart-pounding, mind-racing response. That’s completely normal. Slow breathing, a short mindful pause, and reminding yourself that some nerves may actually sharpen focus can all help take the edge off.

What's the difference between school stress and school anxiety?

School stress is usually a response to a specific demand, like a deadline or a test, and it eases once the demand passes. School anxiety tends to be more persistent and show up even when there's no immediate pressure, often with constant worry, dread, or physical symptoms that don't let up. 

If anxiety is getting in the way of your daily life, it's worth talking to a trusted adult, like a school counselor, teacher, or parent. 

Related read: Is your teen too anxious to go to school? Here’s how to help

How do you cope with school stress when you feel totally overwhelmed?

When school stress feels like too much, start small. Your brain can't process everything at once, so focus on your very next task. Take a few slow breaths, pick one small task, and do just that. 

Stepping away for a short walk, splashing cold water on your face, or talking to someone you trust can also help reduce the overwhelm. Once you feel calmer, it's easier to make a realistic plan.

What are the physical signs of too much school stress?

Common physical signs of school stress include headaches, stomachaches, muscle tension, a racing heart, trouble sleeping, fatigue, and getting sick more often. 

Stress is physical as well as mental — when it runs high for too long, your body often shows it before your mind fully catches on. If these symptoms are frequent or persistent, it’s worth talking to an adult who can help you figure out next steps.

Are breathing exercises helpful for school anxiety?

Yes, research shows that breathing exercises may lower anxiety and calm your body's stress response. Plus, it's free, quick, and easy to do anywhere. The key is slowing down your breath and making your exhale longer than your inhale. 

Practicing when you're calm makes it easier to lean on this technique when anxiety hits before a test or presentation.

Can school stress make you physically sick?

Yes, school stress can make you physically sick. Chronic stress may weaken the immune system over time, making you more likely to catch colds and slower to recover. 

It’s also linked to headaches, stomach problems, and disrupted sleep. Poor sleep can then wear down your defenses even further. This is one of many reasons managing stress matters for your body.

How do I talk to my parents about feeling burned out from school?

Try picking a calm moment to talk to your parents about feeling burned out from school. Be direct and specific about what you're feeling, something like \"I've been really overwhelmed lately and I'm having trouble keeping up.\" 

It’s also worth naming what you need, whether that's a break, help making a plan, or just someone to listen. If it feels hard to say out loud, starting with a text or a note first is a completely fine way to open the conversation.

What can parents do to help with back-to-school anxiety?

The most helpful thing parents can do to ease back-to-school anxiety is to listen calmly and take their child’s worries seriously. Keeping routines steady, protecting sleep, and creating space to talk without judgment all go a long way. 

Parents can also help by breaking overwhelming tasks into smaller steps, modeling healthy coping, and exploring simple tools together, like a short breathing exercise or a few minutes of mindfulness. 

Related read: 14 tips to help kids (and parents) ease back-to-school anxiety

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Grades, loaded schedules, social drama — school can be pressure-packed for students. Here are 7 tips to help you manage school stress and anxiety.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/school-stress","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1783223151293-5DOLOHWJMLK1JQ7Z8STO/School%2Bstress%2B3x2.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"How to deal with school stress: 7 mindful tips and exercises ","seoDescription":"Grades, loaded schedules, social drama — school can be pressure-packed for students. Here are 7 tips to help you manage school stress and anxiety.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"69434cbabca1d1095832ee23","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783342800127,"updatedOn":1784032445645,"starred":false,"passthrough":false,"tags":["invisible string theory","relationships","dating"],"categories":["Relationships"],"workflowState":1,"publishOn":1783342800127,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1766018369626-C1HNKOVM0P28VASPCOTL","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"invisible string theory-1x1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"41605a","topRightAverage":"0c2227","bottomLeftAverage":"7f8081","bottomRightAverage":"7a8976","centerAverage":"1a3633","suggestedBgColor":"344c43"},"urlId":"invisible-string-theory","title":"What the invisible string theory means (and when it's harmful)","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

The invisible string theory sounds romantic, but it can also be harmful. Learn how it may create emotional traps, and 10 ways to stay grounded when destiny starts feeling heavy.

The invisible string theory has been a trending topic on TikTok for a while, and—depending on your musical preferences—you may have also heard it in a song by Taylor Swift. Many videos on social media show soft lighting, slow music, and captions about two people being destined to meet. People feel that this trend helps explain feelings that are hard to put into words, like missing an old partner, meeting someone at the perfect moment, or feeling like a connection isn’t completely over.

For some, the invisible string theory brings comfort during a breakup or after a confusing relationship. It can make strong emotions feel less random and more guided. But it can also make healing harder. Some people hold onto relationships that don’t support them or blame themselves when someone doesn’t give the same care or effort.

Let’s take an honest look at the invisible string theory. We’ll explore what the theory is, how it can add pressure or confusion to a connection, and offer simple ways to stay connected to love without losing your needs or your sense of self.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What is the invisible string theory?

The invisible string theory is the idea that two people are linked by an unseen thread that pulls them toward each other, no matter what. It suggests that certain relationships feel important not by chance, but because something bigger is connecting two people across time, distance, or life changes. Even though this idea isn’t based on clinical science, many people use it as a symbol for bonds that feel strong or hard to let go of.

The theory has become popular on TikTok, in books, music, and in online stories because it gives people a simple way to talk about meaningful connections. Instead of seeing relationships as random, it offers a story that helps explain why someone might show up in your life again or why a moment feels special. 

For many, the invisible string theory works as a way to understand emotions, not predict the future. It can help someone describe why a person mattered to them, why a moment stayed with them, or why a relationship felt different. When used as a metaphor—rather than a rule—it can help you make sense of connection without deciding how your love life has to go.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What are the pros of invisible string theory?

The invisible string theory can bring real comfort when it’s used in an open-minded way. Some common benefits include:

Making sense of confusing feelings: It gives people a simple way to talk about connections that feel strong or hard to explain.

Reducing self-blame after breakups: Instead of seeing the ending as a personal failure, someone may view it as one chapter in a bigger story.

Providing hope during lonely moments: Believing in an unseen thread can help people stay open to connection again.

Encouraging reflection: Thinking about why a relationship mattered can help someone understand their feelings and grow emotionally.

Adding warmth to current relationships: Couples may use the idea to feel closer during long-distance or stressful times.

Bringing meaning to past relationships: It can help someone honor a relationship that shaped them, even if it’s no longer part of their life.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

When invisible string theory can become harmful

The invisible string theory can feel comforting at first, but it can also create stress when someone takes it too literally. Some common challenges include:

  • Staying in unhealthy relationships: Feeling “meant to be” can make it hard to leave situations that are draining, confusing, or unsafe.

  • Hiding or excusing abusive behavior: Believing a connection is “meant to be” can make it harder to recognize emotional, verbal, or physical abuse. No idea or story should keep you tied to someone who is hurting you.

  • Overlooking red flags: Hurtful behavior may be seen as a small bump in the road instead of a sign that the relationship isn’t working.

  • Blaming yourself: When things end, some people think they failed fate or did something to “break” the connection.

  • Struggling with closure: Believing the story isn’t finished can keep someone stuck on an ex and slow down the healing process.

  • Feeding anxious attachment: The fear of losing the connection can become stronger than the desire to feel safe and respected.

  • Idealizing someone who isn’t showing up: A partner who gives mixed signals or low effort can be viewed as “the one,” even if the relationship feels imbalanced.

  • Confusing intensity with love: Strong emotions like longing, anxiety, or an on-again-off-again pattern can feel powerful, but don’t always equal a healthy match.

  • Fueling obsessive thoughts: The theory can make someone overthink timing, destiny, or whether the relationship can still be “saved.”

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to stay grounded in romance: 10 mindful ways to find (or let go of) love

Staying grounded in love doesn’t mean shutting down big feelings. It means having tools that help you stay connected to yourself, even when things feel intense. These tips can help you stay hopeful without losing your clarity or sense of worth.

1. Check in with your body regularly

The body often signals discomfort long before the mind catches up. Notice how you feel during and after interactions with someone. Do you feel steady, anxious, relaxed, tense, hopeful, or drained?

Try this: If your stomach tightens every time their name pops up on your phone, that’s worth exploring, even if the connection feels “fated.”

💙 Explore this Body Scan Meditation on the Calm app to help you check in with yourself and connect your body with your mind.

2. Look at patterns, not possibilities

Future potential is seductive, especially with someone you feel deeply connected to. Instead of viewing a connection for its potential, pay attention to patterns instead. Patterns, which are what a person consistently does, tell the real story.

Try this: If someone says they care but only shows up when they’re lonely, the pattern speaks louder than the promise.

3. Name your needs clearly

Naming needs doesn’t mean you’re clingy or overbearing. Naming needs is a clarifying action. It’s also the quickest way to see whether someone is capable of meeting you where you are.

Try this: Saying something like, “I need consistent communication to feel secure,” helps reveal whether the relationship can be stable or not.

4. Use hope flexibly

You don’t have to give up on the idea of fate entirely, but it’s important to make necessary adjustments to ensure your stability and comfort. Keep the faith, but hold it lightly enough that it doesn’t dictate your choices.

Try this: You can believe a connection mattered without assuming you must wait for the timing to magically realign.

Related read: 10 ways to support yourself when you’re feeling hopeless

5. Lean on trusted people for perspective

Friends, family, or a therapist can offer a grounded view when your emotions make everything feel heightened. Lean on them for support.

Try this: A friend might gently point out how much energy you’re spending analyzing mixed signals when you deserve clarity instead.

💙 Explore the Calm app’s Meaningful Practice for Meaningful Friendship series to learn how to be a better friend and lean on the friends who are there for you.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

6. Pause before making sacrifices

Love sometimes requires compromise, but it should never demand self-erasure. A brief pause helps you check whether the sacrifice supports your wellbeing.

Try this: Moving cities for a partner who hasn’t shown consistent commitment may deserve a deeper conversation first. Take time to consider all of your options.

7. Hold endings with compassion

Some connections aren’t meant to continue, and that's not because you did anything wrong. It’s simply because the relationship has run its course.

Try this: Instead of trying to “win someone back,” practicing compassion for both your needs and theirs creates space to heal.

Related read: How to break up with someone mindfully (yes, it’s possible)

8. Keep a grounded record of reality

When emotions run high, memories can turn dreamy or distorted. Jotting down how interactions actually felt in the moment helps you stay anchored in the reality of your relationship, not just the fantasy of it.

Try this: Writing “I feel lonely when they disappear for days” stops you from rewriting the story as something more romantic than it is.

9. Stay curious about your attachment patterns

Understanding your attachment style can prevent you from confusing longing with connection or limerence for love. Your particular attachment style can also give you insight into how you operate within connections.

Try this: If you tend toward anxious attachment, feeling a “string” might be more about fear of loss than destiny to be together.

Related read: 4 attachment styles in adult relationships you should know

10. Create a life that supports your worth

The more rooted you are in your own life—your routines, friendships, support systems, and joys—the less likely you are to cling to a relationship that isn’t nourishing you.

Try this: Spending intentional time with people who treat you with care helps recalibrate what “connection” should feel like.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Invisible string theory FAQs

What is the invisible string theory of soulmates?

The invisible string theory of soulmates is the idea that two people who are “meant to be” are connected by an unseen thread that pulls them together over time. You’ll see it often on TikTok, in books, and in other parts of pop culture, like the Taylor Swift song, as a sweet, romantic way to explain a strong connection or a moment that feels like perfect timing.

This idea isn’t based on clinical science, but many people relate to it because it helps explain feelings like longing, coincidence, or a bond that seems unusually strong. For most, it works best as a metaphor — something that helps describe the pull between two people, not a strict rule about how love should work.

What are some examples of invisible string theory?

Examples often involve moments that feel strange, surprising, or meaningful. This might include running into someone after years apart, reconnecting with a person who always seems to show up during big life changes, or feeling a strong pull toward someone even when you live far away or don’t talk often. 

Some people also use the theory to explain why they can’t stop thinking about someone long after the relationship ends.

These moments don’t prove that destiny is in charge, but they do show how timing, memory, and strong emotions can shape the stories we tell ourselves about connection and love.

What should I watch out for with the invisible string theory?

Holding this theory too tightly can make it hard to see a relationship for what it really is. Someone might stay in an unhealthy situation because they believe the connection is “meant to be,” or read mixed signals as a sign of fate instead of a sign that the relationship isn’t working. It can also create pressure to chase or fix a relationship when the other person isn’t putting in the same effort.

When the theory becomes a strict belief, it can lead to overthinking, emotional burnout, slow healing, or blaming yourself when things don’t work out. Treating the idea as a metaphor—not a rule you must follow—helps you stay grounded and avoid these traps.

Can believing in invisible string theory hurt my mental health?

It can, especially if the belief starts to override your sense of safety or self-worth. If the idea keeps you tied to someone who is inconsistent, unavailable, or unkind, it can raise anxiety, lead to constant overthinking, and make your emotions feel less stable. Some people also start blaming themselves for not “living out” the destiny they imagined, which can increase shame or make it harder to move on after a breakup.

The theory itself isn’t harmful, but it becomes risky when it replaces your boundaries, your choices, or the reality of how someone is treating you. Using it with an open mind—and not as a rule you must follow—helps protect your mental wellbeing.

How can I believe in fate without losing myself?

It can help to treat fate as a symbol of meaning, not a rule you have to follow. You can enjoy the idea of destiny while still paying attention to your needs, boundaries, and emotional wellbeing. Staying focused on how someone shows up in your life right now creates a healthy balance between hope and reality.

It also helps to stay flexible. A relationship can be meaningful without lasting forever, and a strong connection doesn’t have to decide your entire future. Fate can be a story that gives comfort and perspective, not something that takes away your choices or your sense of self.

What are positive signs of a healthy relationship?

Healthy relationships usually feel steady, respectful, and supportive. Both people put in effort, communicate clearly, and create a space where emotions feel safe. You don’t have to decode mixed messages or fight for attention. The connection feels open and honest.

A healthy relationship also makes room for both people to grow. Your needs and boundaries are taken seriously, and your individuality is seen as a strength. Care shows up in everyday actions—small check-ins, follow-through, kindness—not just in big or dramatic moments. When these things are in place, the relationship becomes a place where your body and mind can relax.

How can I get help if I’m in an unhealthy relationship?

Getting support often starts with talking to someone you trust — a friend, family member, or mental health professional who can help you sort through what you’re experiencing without judgment. Sharing what’s going on can make the situation feel less confusing or isolating.

If the relationship feels emotionally or physically unsafe, it’s important to reach out to people who are trained to help. A local crisis center, domestic violence hotline, or counselor can offer confidential guidance and help you make a plan that protects your safety. You don’t have to handle an unhealthy relationship on your own.

What are the signs of invisible string theory in a relationship?

People usually describe the \"signs\" as moments that feel unusually meaningful: reconnecting after a long gap, meeting during a major life change, feeling a strong pull that is hard to explain, or noticing that someone keeps resurfacing in your thoughts. In a relationship, some people also point to a sense of familiarity, strong timing, or the feeling that the connection keeps circling back.

Those experiences can feel real and emotionally powerful, but they are not proof that a relationship is automatically healthy or meant to last. A steadier sign to pay attention to is how the relationship actually feels day to day. If there is consistency, respect, clear communication, and emotional safety, that matters more than any dramatic sense of fate. If the connection is full of mixed signals, anxiety, or self-abandonment, the \"string\" may be telling a romantic story your nervous system does not agree with.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

The invisible string theory sounds romantic, but it can also be harmful. Learn how it may create emotional traps, and 10 ways to stay grounded when destiny starts feeling heavy.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/invisible-string-theory","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1766018369626-C1HNKOVM0P28VASPCOTL/invisible+string+theory-1x1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"What the invisible string theory means (and when it's harmful)","seoDescription":"The invisible string theory sounds romantic, but it can also be harmful. Learn how it may create emotional traps, and 10 ways to stay grounded when destiny starts feeling heavy.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"6688191ed2a29a365471e5d6","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783339320611,"updatedOn":1783342047354,"starred":false,"passthrough":false,"tags":["negativity"],"categories":["Relationships","Personal Growth"],"workflowState":1,"publishOn":1783339320611,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1720196985549-AJ3N5TGDUC5TJ6S1LKM5","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"how to stay positive around negative people 1x1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"c5c5af","topRightAverage":"b4c8bf","bottomLeftAverage":"5e4326","bottomRightAverage":"434520","centerAverage":"313b2d","suggestedBgColor":"8d8369"},"urlId":"how-to-stay-positive-around-negative-people","title":"How to deal with negative people and stay positive","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"how\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Learn how to stay positive around negative people and attitudes with our 7 mindful tips. Plus, understand why some people might be more negative than others.

It can be hard to stay positive when someone around you is being a downer. Some people seem to have a consistently negative outlook on life, and because they complain about every little thing, spending time with them can leave you feeling depleted. Maybe a friend vents to you nonstop, and because it’s so draining, you struggle to respond supportively. When nothing you say seems to help a negative person, you may find yourself wondering, “What’s the point of trying?”   

Learning how to protect your own wellbeing while still showing empathy and understanding is key in these types of situations. While you can’t force anyone to change, you can control how you respond.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

7 tips to stay positive around negative people 

Most of us want to show empathy to the people in our lives, but when someone seems to be negative all the time, it can be tough to protect our own positivity and wellbeing. A balanced approach can help you maintain healthy relationships without affecting your mental health.

1. Set boundaries  

Kindly but firmly communicate your limits, such as the amount of time you spend together or the topics you discuss. For example, if a coworker frequently complains during lunch, consider taking breaks at different times or inviting a positive colleague to join you. This can help protect your mental wellbeing and prevent you from being overwhelmed by negativity.

💙 Learn how to set Boundaries in this episode from Tamara Levitts Relationship with Others Series.

2. Practice empathy  

Understanding why someone is negative can make it easier to cope. Consider the challenges they might be facing to help you feel more compassionate and less personally affected by their negativity.

💙 Develop skills on extending Empathy to those who may use negativity as a way to cope.

3. Limit exposure  

You don’t have to cut someone out of your life entirely, but you can reduce how frequently you see them. Be mindful of how much time you spend with a negative person and start hanging out in different ways. Plan shorter visits, or schedule activities that limit conversations, such as watching a movie together.  

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

4. Stay grounded  

Before you spend time with someone negative, use grounding techniques like mindfulness and deep breathing to help you stay centered and calm. When you’re together, focus on your breath and stay present. Afterward, take time to decompress and release any stress through activities like yoga, journaling, or a short walk.

💙 Find a sense of lightness after being with a negative person in this quick mindfulness meditation on Finding Joy.

5. Focus on solutions  

When conversations with negative people start to spiral into complaints and problems, point out possible solutions or positive outcomes instead of dwelling on the negatives. For instance, if a friend is complaining about work, ask what they might do to improve the situation.

6. Use active listening  

Fully concentrate on what the other person is saying without interrupting or planning your response. This shows empathy without getting drawn into their negativity. Nod, maintain eye contact, and acknowledge their feelings with neutral but supportive phrases like \"I understand\" or \"That sounds tough.\" 

💙 Try Holding Space for the person you’re listening to to make them feel valued and heard.

7. Try not to judge the other person  

It's easy to label someone as \"negative\" and dismiss their feelings, but this can create tension and misunderstandings. Instead, be compassionate and try to view their negativity as a reflection of their experiences and struggles. Avoid making judgments and focus on maintaining your own positive attitude.

💙 Practice recognizing your judgmental tendencies in this Non-judgement meditation with Tamar Levitt.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Why are some people more negative than others?

By becoming aware of the underlying reasons for negativity, you can develop a deeper understanding and empathy for those who struggle to stay positive. This can help you offer support and empathy while still being mindful of the boundaries you need in place for your own wellbeing.

  • Personal experiences: Traumatic events, such as the loss of a loved one, financial hardships, or relationship problems, can leave deep emotional scars that shape how someone views the world.

  • Mental health issues: Mental health conditions such as depression and anxiety can cause persistent feelings of sadness, worry, or hopelessness, making it hard for some people to maintain a positive outlook.

  • Physical health issues: When someone’s dealing with constant discomfort or serious health concerns, it can be hard to stay positive. Physical suffering can cause frustration and irritability, which may be expressed as negativity. 

  • Habitual negativity: For some people, negativity becomes a habit. They might have grown up in an environment where complaining and negative thinking were common, and over time, these behaviors become ingrained — they may not even realize how their attitude affects others.

  • Environmental influences: If someone’s constantly surrounded by negativity, like toxic relationships, stressful jobs, and unsupportive home environments, these can all contribute to a negative outlook.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to cultivate a positive mindset in spite of negativity

There are several everyday strategies that can help you create a positive mindset that remains strong even when you’re around negative people. 

Repeat positive affirmations  

Start your day with simple, uplifting statements like, \"I am capable,\" \"I choose happiness,\" or \"I am in control of my emotions.\" Repeat these affirmations throughout the day, especially when you encounter negativity, to help shift your focus from negative thoughts to positive, empowering ones.

Start a gratitude practice  

Each day, write down three things you’re thankful for, like a good cup of coffee, sunny weather, or the support of loved ones. This can help train your brain to notice and appreciate the positive aspects of your life, even when you feel surrounded by negativity.

Surround yourself with positivity  

Seek out people and activities that uplift and inspire you. Spend time with friends who have a positive outlook and engage in hobbies that bring you joy and relaxation. Join groups or communities that focus on being supportive. This can help counter negativity you might experience elsewhere.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Make time for self-care  

Make time for enjoyable, relaxing activities, like reading, gardening, meditation, or taking a long bath. Get plenty of exercise, eat healthy foods, and prioritize sleep, as your physical health also supports your mental health. This can help you stay positive in the face of negativity.

Explore mindfulness and meditation  

Observe your thoughts and feelings without judgment to help reduce the impact of negative experiences. Set aside a few minutes each day to meditate, focusing on your breath and letting go of any negative thoughts that arise. Over time, mindfulness can help you respond to negativity with calm and clarity rather than stress and frustration.

Practice positive self-talk  

When you notice yourself thinking negatively, consciously replace those thoughts with positive ones. For example, if you think, \"I can't handle this,\" change it to, \"I can find a way to handle this.\" This can help you build resilience and reduce the impact of external negativity.

Limit negative media consumption  

Constant exposure to negative news or online drama can affect your mood and outlook. Set limits on your media consumption and seek out uplifting content. Follow social media accounts that inspire you and make you feel good, and take breaks from screens when needed.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to stay positive around negative people FAQs

How do I stop being affected by negative people?

To stop being affected by negative people, set clear boundaries and practice self-care. 

  • Identify behaviors that negatively impact you and limit your exposure to them. 

  • Spend less time with negative people and more with those who uplift you. 

  • Boost your mood with activities you enjoy and that help you stay grounded, like exercising, practicing mindfulness, or hobbies. 

  • Remember that someone’s negativity is a reflection of their own struggles, not a judgment on you. 

  • Maintain a positive inner dialogue and focus on your own wellbeing.

How can I set boundaries with negative people?

Setting boundaries with negative people involves clear communication and consistency. This can help you protect your own mental health without expecting to change anyone else’s behavior.

  • Notice which behaviors or interactions you find draining. 

  • Communicate your boundaries in a calm, assertive manner. For example, you could say, \"I value our time together, but I need to limit conversations about negative topics.\" 

  • Be prepared to reinforce these boundaries consistently, even if it feels uncomfortable at first. 

  • Use \"I\" statements to express how certain behaviors affect you without blaming the other person. 

How can I tell someone their negativity is draining?

Telling someone you feel drained by their negativity can be a difficult conversation to have. However, you can approach it sensitively so you can move forward together constructively.

  • Choose a calm, private setting where you can speak without interruptions.

  • Approach the conversation with empathy and honesty. 

  • Use \"I\" statements to express your feelings, such as, \"I feel drained when our conversations are often negative.\" This can help you avoid sounding accusatory or judgmental. 

  • Suggest ways to improve your interactions, like discussing more positive topics or finding solutions to problems. 

  • Be open to hearing their perspective and listen to their response.

What do you call a person who always thinks negatively?

A person who constantly thinks negatively is often referred to as a pessimist. Pessimists tend to focus on the downsides of situations and expect unfavorable outcomes. This outlook can be influenced by factors including personal experiences, mental health issues, and learned behaviors. 

While labeling someone as a pessimist can help describe their outlook, it's important to approach them with empathy and understanding, recognizing that their negativity may stem from underlying struggles.

How do you stay positive in a negative environment at home?

Home is trickier than most negativity because you usually can't just step away for long. Look for small pockets you can control: a few minutes alone before everyone's up, a short walk after a tense dinner, or a \"no complaining\" rule during one meal a day. Little pockets of calm add up, even in a house that doesn't always feel calm.

It also helps to notice which household patterns fuel the negativity and name them, rather than absorbing them as normal. You can't reset someone else's mood, but you can protect a little space for your own.

How can you ignore negative people without being rude?

The simplest way is to limit how much access they have to your attention, not to shut them out entirely. That can mean keeping conversations shorter, steering around topics that always spiral into complaints, or choosing group settings where the emotional weight is spread out more.

If someone keeps pulling every conversation toward negativity, respond briefly, stay neutral, and redirect when you can. A grounding breath, a clear boundary, and a shorter interaction can help you stay calm without turning it into a confrontation.

How can you help someone with a negative mindset?

Start with empathy instead of trying to talk them out of it. Someone with a negative mindset is often working from old habits or real stress, so calm listening tends to land better than arguing them toward optimism.

From there, a few things can help without putting you in charge of their mood:

  • Ask questions that gently open things up, like \"What would feel different about this?\" instead of jumping straight to solutions.

  • Model steadiness rather than matching their tone. You don't have to agree with the negativity to stay warm toward the person.

  • Point toward outside support when it makes sense, whether that's a hobby, a community, or a professional, rather than trying to be their only source of perspective.

Helping someone shift their outlook is slow work, and it's not something you can do for them. Staying steady yourself is often the most useful thing you can offer.

What should I do if a close family member or friend is persistently negative?

When it's someone you love, you can't just limit exposure the way you might with a coworker or acquaintance. The relationship matters, so the goal is finding a way to stay close without absorbing all of their negativity as your own.

  • Listen without rushing to fix it: Sometimes people vent because they want to feel heard, not because they want advice.

  • Protect specific pockets of time: You don't have to opt out of the relationship, just out of certain conversations. It's fine to say, \"I want to hear how you're doing, but can we talk about something else for a bit?”

  • Notice your own limit: If you're consistently drained after time with them, that's information, not a character flaw on your part.

  • Keep your own life full: Time with people who energize you helps balance out the harder relationships, so you're not relying on any one person for your whole emotional footing.

  • Bring up professional support gently, if it fits: If their negativity seems tied to something deeper, like depression or anxiety, a caring nudge toward a therapist can matter more than anything you say in the moment.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Learn how to stay positive around negative people and attitudes with our 7 mindful tips. Plus, understand why some people might be more negative than others.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/how-to-stay-positive-around-negative-people","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1720196985549-AJ3N5TGDUC5TJ6S1LKM5/how+to+stay+positive+around+negative+people+1x1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"How to deal with negative people and stay positive","seoDescription":"Learn how to stay positive around negative people and attitudes with our 7 mindful tips. Plus, understand why some people might be more negative than others.","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"},{"id":"6837776cd389055f5c4e8ce6","collectionId":"657236350931ee4538eea52c","recordType":1,"addedOn":1783335600192,"updatedOn":1783337162327,"starred":false,"passthrough":false,"tags":["love bombing"],"categories":["Relationships","Mental Health"],"workflowState":1,"publishOn":1783335600192,"authorId":"659d786babc3865fcf54cc50","systemDataId":"1748465670356-8N9O3Z7BJQ2ZEPRZDW41","systemDataVariants":"1000x1000,100w,300w,500w,750w,1000w","systemDataSourceType":"JPG","filename":"what is love bombing-1x1.jpg","mediaFocalPoint":{"x":0.5,"y":0.5,"source":3},"colorData":{"topLeftAverage":"f7e8fa","topRightAverage":"e7d5dd","bottomLeftAverage":"7c5844","bottomRightAverage":"99714a","centerAverage":"e9707d","suggestedBgColor":"9b7267"},"urlId":"what-is-love-bombing","title":"What is love bombing? 7 signs, plus how to protect yourself","sourceUrl":"","body":"
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"image\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
\n \n\n\n \n
\n
\n \n
\n

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

\n
\n \n \n\n\n\n
\n\n\n
\n \n

Love and affection from a partner are great, but can there be too much of a good thing? Learn what love bombing is, the signs it's happening to you, and 8 tips to help you deal. 

Imagine that you started seeing a new person a few weeks ago, and it’s clear they really like you. They’re texting you all the time, sending you flowers at your work, and maybe they even asked you to go on a big trip next month. It’s exciting, but at the same time, it might feel like… a lot, right?  

Having someone proclaim their affection for you can be flattering, but if it’s too much too soon, it can also feel overwhelming. This kind of experience might also leave you feeling confused because there’s this sweet person in front of you showering you with love and kindness, but your intuition may also be screaming that something feels off. 

Sometimes a new partner is just truly smitten, but other times when someone is using intense affection and grand gestures to sweep you off your feet—and keep you off balance— it’s more likely that you’re being love bombed. 

Real love unfolds naturally and at a pace that feels comfortable for both people, while love bombing is a true manipulation tactic. Here’s how you can recognize the signs.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What is love bombing?

Love bombing is when someone overwhelms you with excessive affection, attention, and romantic gestures early in a relationship. Typically, they do this to quickly create an intense emotional bond. Many times, it can feel like you’re being swept up in a tidal wave of emotion before you’ve had a real chance to find your footing, and that’s intentional.

At first, it can feel like someone finally sees all the wonderful things about you that others missed. They might tell you they’ve never felt this way before, and it can feel amazing. But underneath that warm spotlight, there’s usually a different intention — to create dependency. 

With that said, not all intense affection is love bombing. Some people are just enthusiastic when they fall for someone. The difference is that love bombing isn’t about building connection at a mutual pace. It’s about accelerating emotional closeness, often with the hidden goal of manipulating the relationship later. These gestures can feel overwhelming and often don’t respect your personal boundaries like your space or time.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

Love bombing vs. real love

Frustratingly, real love and love bombing can look similar at first and that’s what can make it disorienting when the truth starts to surface. Both can include grand gestures, intense feelings, and a flurry of attention early on. But the biggest difference is how that love feels for whom and whose pace it follows.

Real love builds slowly with room for you to breathe, reflect, and be fully yourself. It also honors your boundaries, values who you are, and it feels grounding, even when it’s exciting. 

By contrast, love bombing often demands immediate emotional commitment before trust and understanding have had a chance to grow naturally. If you try to set a boundary or slow things down, the love bomber might respond with guilt trips, frustration, or even withdrawal. Their affection might feel conditional and full of expectations.

In real love, your “no” is respected and your need for time is honored. In love bombing, your “no” can become a problem, and your need for space might be met with hurt or an emotional outburst. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

7 signs of love bombing to watch for

Spotting love bombing while you’re living inside it can be really hard, especially because it often feels flattering and thrilling. 

To help you check in with yourself, here are seven common ways love bombing can show up:

1. Over-the-top declarations: Saying, “I’ve never felt this way before” or, “You’re the one I’ve been waiting for” within days or weeks of meeting is a bit extreme. 

They might talk about moving in together or marriage almost immediately and long before either of you has built the kind of trust those commitments require.

2. Constant, intense communication: It’s a non-stop stream of texts, calls, DMs, and gifts. This can feel exciting at first but eventually can start to feel suffocating. Relationships need space for each person to breathe.

3. Grandiose gifts and gestures: Receiving expensive presents, dramatic surprises, or elaborate plans that seem way over the top for how long you’ve known each other is a common occurrence in these types of relationships. 

When gifts start to feel like obligations or pressure rather than joyful acts of kindness, that’s a sign something deeper could be at play.

4. Pressuring for fast intimacy: They push for emotional, physical, or financial closeness much faster than you’re ready for. It can be framed as a sign of how special your connection is, but it often leaves you feeling rushed and confused.

5. Isolation from your support system: At first, it could look like simple affection with statements like, “I just want you all to myself.” But over time, it can turn into discouraging you from seeing friends, family, or even pursuing your hobbies.

6. Dismissal of your boundaries: If you express a need for space or try to set limits, they might react with hurt feelings, anger, or subtle guilt-tripping. Instead of respecting your needs, they make you feel like you’re letting them down.

7. Quick switches between idealization and devaluation: At first, you’re everything they’ve ever dreamed of, but if you assert yourself or disappoint them, the adoration turns cold or critical fast. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

How to deal with love bombing: 8 tips to protect yourself

Realizing you’re being love bombed can be scary and confusing, but it can even feel a little relieving. It’s a lot, so go easy on yourself throughout this process and make an effort to protect your emotional space.

Here are eight practical ways to reconnect with yourself and set boundaries:

1. Trust the uneasy feeling, even if you can’t explain it yet

If something feels too intense, too fast, or just off, listen to that feeling. You don’t owe anyone a logical defense of your intuition. If your nervous system is throwing up little warning flares, it’s okay to listen.

Remind yourself that you don’t need to wait for proof that something is wrong to set a boundary.

Read more: What is intuition? Plus, how to use it to make better decisions

2. Slow the pace, even if it feels awkward

Love bombers often rely on speed to build attachment. So, give yourself permission to slow things down by limiting how often you meet up or taking solo time to think.

Also, instead of responding to every message immediately, try taking a few hours before you reply. Then pay attention to how they react to your slower pace — that alone can tell you a lot.

3. Keep your support network active and involved

Stay connected to friends, family, therapists, and anyone who knows you outside of this relationship. Their perspective can be a reality check when your own feels blurry.

If you feel yourself canceling plans, hiding parts of the relationship, or withdrawing from people you trust, that’s a sign to pause and reconnect. Here are seven ways to improve your relationships and keep your support network active.

4. Set boundaries — and notice how they respond

Healthy partners welcome your boundaries, even when they’re inconvenient. Love bombers typically push or ignore them. Practice stating your needs clearly and simply without over-explaining.

You could say, “I’m not ready to make future plans yet. I’d like to take things slowly.” If that boundary is treated like a betrayal instead of a reasonable need, that’s important information.

Read more: How to set healthy boundaries in relationships

💙 Listen to Boundaries with Tamara Levitt to give yourself the courage and tools to set one in your real life.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

5. Be wary of promises that feel too big, too soon

Early on, real love is about getting to know each other, not promising forever. If someone is making huge vows of commitment before you’ve built real trust, it’s okay to see that as a red flag.

Remind yourself that you deserve time and space to see who someone actually is, not just who they present themselves to be early on.

6. Give yourself permission to leave

You’re allowed to leave any relationship where you don’t feel safe, even if the other person hasn’t done anything wrong. 

Love bombers often count on you feeling obligated to stay because of everything they’ve given you. But you don’t owe continued access to your heart because of gifts, promises, or flattery.

💙 Remind yourself how worthy of love you are by listening to Self-Love Bomb with Jeff Warren.

7. Create space for reflection before making big decisions

Before agreeing to major life changes like moving in or financial entanglements, step back and reassess. Talk to trusted people who aren’t under the spell of the relationship’s early intensity.

A good rule of thumb is to ask yourself, “Would I want this change even if they weren’t pressuring me, flattering me, or making it feel urgent?”

Read more: The power of self-reflection: 20 questions to help you reflect

8. Consider professional support if you’re feeling trapped or unsure

Therapists and support groups can be life rafts when you’re trying to navigate a confusing relationship dynamic. They can help you separate emotional intensity from genuine connection, and rebuild trust in your own instincts. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
\n \n

What is love bombing FAQs

What does it mean when someone is love bombing you?

It means someone's using intense affection, gifts, or attention early on to speed up how close you feel to them, often faster than feels natural. It can look like love at first, but the pace and pressure behind it are the tell. If it feels like more than genuine excitement, it's worth paying attention to how you feel, not just what they're saying.

How is love bombing different from real love?

Both love bombing and real love can feel intense, especially at the beginning. Their foundations are quite different though. Real love grows at a steady, mutual pace, where both people feel respected, seen, and free to move at their own speed. It also creates space for trust to build organically over time. 

Love bombing typically feels rushed and overwhelming. It pushes for deep emotional commitment before trust has had time to develop. Instead of feeling safe and steady, it usually feels urgent, dizzying, and a little fragile.

What are examples of love bombing?

Love bombing can look like someone sending dozens of texts every day and giving extravagant gifts early in the relationship. It can also look like making sweeping promises about your future together after just a few dates, or trying to fast-forward emotional intimacy before you’ve had a chance to feel comfortable. 

What makes it love bombing is the speed, the intensity, and the feeling that you’re being swept into something faster than you would choose on your own.

Is love bombing always intentional?

It’s not always intentional. Some people love bomb because they genuinely fear losing connection or don’t know how to pace healthy relationships. They might not consciously realize they’re overwhelming you. 

But others use love bombing as a deliberate tactic to create dependency and control. Regardless of intent, if the relationship feels disorienting, pressured, or unsafe, it’s okay to set boundaries to protect your mental health.

How do you know if you’re being love-bombed?

One of the clearest signs is if you feel like the relationship is moving at a pace you’re not fully comfortable with. Also, if you feel like voicing your need to slow down feels scary or unwelcome. 

Additionally, if you notice that the person showers you with affection but struggles when you assert independence, that could be a sign. If you’re feeling more anxious than secure, it’s worth pausing to reflect. Love shouldn’t feel like something you have to keep up with to avoid losing it.

How can I recover after being love-bombed?

Recovering from love bombing usually starts with reclaiming your own pace and voice. It’s completely normal to feel shaken, mistrustful, or even ashamed afterward. These are just signs that you’re human, and you were impacted by a relationship that moved too fast. Here’s how to ask for help when you need it.

Two ways that can help you recover are to slowly rebuild trust in your instincts and to reconnect with supportive people. Therapy can also be a huge help in regaining your emotional footing.

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n \n\n\n
\n
\n \n \n \n\n\n\n \n
\n
\n \n

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

\n\n\n \n\n\n\n\n\n\n\n\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n \n\n \n \n \n\n \n\n \n \n \n \n \n\n \n \n \n \n
\n \n \n \n \n \n \n \n \"\"\n\n
\n
\n \n \n \n\n \n \n
\n

Images: Getty

\n
\n \n \n \n \n\n
\n \n\n\n \n\n\n
 
","excerpt":"

Love and affection from a partner are great, but can there be too much of a good thing? Learn what love bombing is, the signs it's happening to you, and 8 tips to help you deal.

","location":{"mapZoom":12,"mapLat":40.7207559,"mapLng":-74.0007613,"markerLat":40.7207559,"markerLng":-74.0007613,"addressTitle":"","addressLine1":"","addressLine2":"","addressCountry":""},"customContent":null,"likeCount":0,"commentCount":0,"publicCommentCount":0,"commentState":2,"unsaved":false,"author":{"id":"659d786babc3865fcf54cc50","displayName":"Calm Editorial Team","firstName":"Calm","lastName":"Editorial Team","avatarUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png","websiteUrl":"","bio":"","avatarAssetUrl":"https://images.squarespace-cdn.com/content/v2/namespaces/memberAccountAvatars/libraries/6034fb9b7870ad73906a1162/ff260b82-f1a2-40f2-82d8-9d9dd53fa849/Calm_icon%402x.png"},"fullUrl":"/blog/what-is-love-bombing","assetUrl":"https://images.squarespace-cdn.com/content/v1/656f4e4dababbd7c042c4946/1748465670356-8N9O3Z7BJQ2ZEPRZDW41/what+is+love+bombing-1x1.jpg","postItemInjectCode":"","contentType":"image/jpeg","items":[],"pushedServices":{},"pendingPushedServices":{},"seoData":{"seoTitle":"What is love bombing? 7 signs, plus how to protect yourself","seoDescription":"Love and affection from a partner are great, but can there be too much of a good thing? Learn what love bombing is, the signs it's happening to you, and 8 tips to help you deal. ","seoHidden":false},"originalSize":"1000x1000","recordTypeLabel":"text"}]}