Blog Self-help - Exercises to promote mental health

Self-help exercise 2 "5-4-3-2-1 mindfulness"

by Melissa Schmidmeier (20/03/2020)

Sometimes it can be difficult to calm down. Worries can lead to restlessness, thoughts simply don't want to stop, or falling asleep seems impossible.

The following exercise is designed to help you focus on the here and now and leave everything else behind for a few moments. It can be useful for daily relaxation in general or when you are feeling particularly stressed. It can help you to stop brooding and worrying or help you to fall asleep. Give it a try!

The exercise consists of the following steps:

1. Take a comfortable position and find a point in the room to rest your gaze on. Take a few deep breaths in and out.
2. Now list - out loud or in your mind - five things that you can see right now (e.g. I can see the table, I can see the lamp, etc.).
3. Once you have listed five things that you can see, draw your attention to what you can hear and list five things (e.g. I can hear the birds chirping, I can hear a car driving past, etc.).
4. Then draw your attention to what you can feel and name five things that you can feel right now (e.g. I can feel my feet on the floor, I can feel my trousers on my skin, etc.).
5. Repeat steps 2, 3 and 4, this time with four things each that you see, hear and feel. Then continue with three things, two things and finally one perception per category (seeing, hearing, feeling).

There is no right or wrong in this exercise, it is okay if you miscount or if you mix up the order once. You can also name the same perception several times if it is particularly important to you or if nothing else "comes to mind". If you realise that your thoughts have wandered, simply continue as you feel comfortable. The aim is for you to forget your worries for a moment and relax - so be patient with yourself, even if your mind wanders off, and allow ordinary perceptions to be recognised.

Download here:

Leaflet on how to do the 5-4-3-2-1 mindfulness exercise (click here (opens in a new window). (This PDF is not accessible) to download)

Self-help exercise 3 "Sleep better through sleep hygiene"

by Jennifer Gerczuk and Theresa Wechsler (24.03.2020, updated on 29.05.2023)

In addition to maintaining a regular daily structure, maintaining an appropriate sleep routine can also be challenging at times. If you currently have difficulty falling asleep ("trouble falling asleep"), or keep waking up at night and then have trouble falling asleep again ("trouble staying asleep"), you can try out our tips for establishing and developing healthy sleep behaviour. The term "sleep hygiene" covers behaviours that can have a positive influence on the quality and quantity of sleep.

What does good sleep hygiene look like? Here you will find a list of recommendations for developing sleep-promoting and reducing sleep-incompatible behaviours:

• Shorten bedtime - Regular bedtimes - Critically review the benefits of daytime sleep: Some people with problems falling asleep and staying asleep spend a lot of time in bed, but at the same time exhibit increased waking time in bed, i.e. they lie in bed but are unable to sleep. This extension of the time spent lying in bed often prevents sleepiness and tiredness from developing in the evening and leads to less restful sleep with frequent awakenings. Despite the current circumstances, try to maintain your usual sleep-wake rhythm, i.e. do not go to bed much earlier and do not sleep longer than usual in the morning. Check whether you are actually benefiting from an afternoon nap. Sleeping during the day can also reduce the necessary physiological "sleep pressure" in the evening.
• Use the bed only for sleeping - Do not force sleep - Get out of bed when you are awake: The sleeping environment and especially the bed should be associated with relaxation and the sleep it induces. Therefore, do not carry out any other activities such as eating, reading, watching television, telephoning or working in bed. The only exceptions are reading, if you use this as a bedtime ritual, and sex. You should also only go to bed when you are actually tired. Get out of bed in the evening if you realise that you are still unable to fall asleep and only return to bed when you feel tired again. Get out of bed in the morning when you are awake to avoid unnecessarily prolonging the time you spend in bed.
• If possible, protect your bedroom from noise and darken it sufficiently - Maintain an appropriate room temperature in the bedroom - Do not look at the clock during the night: Also ensure that your sleeping environment is designed in a positive way. Unfavourable environmental conditions such as noise or too much light can have a negative effect on your sleep. A room temperature that is too low or too high can also affect your sleep. A sleeping temperature of around 18 °C is recommended. Looking at the clock at night can put additional pressure on you if you have trouble falling asleep or wake up at night. Ideally, therefore, do not place your electronic devices within easy reach next to the bed or switch them off. Try to avoid using electronics just before going to bed or use them in night mode
• Avoid caffeine and alcohol - Have a light snack before going to bed - Don't drink too much before going to bed:Don't consume caffeine or other stimulating drinks and foods such as coffee, black tea, cocoa or chocolate in the evening. Despite its seemingly beneficial effects, alcohol can lead to problems sleeping through the night and therefore has a negative impact on sleep patterns. Hunger can also have a disruptive effect on sleep. It can therefore be helpful to eat a small meal before going to bed. Heavy and greasy meals and a large amount of water in the evening can have a negative impact on sleep.
• Exercise regularly - Do relaxing activities before going to bed - Take a warm bath in the evening: Sleep problems can also be caused by a lack of physical activity. Sufficient physical activity during the day is helpful in getting tired in the evening. Therefore, try to incorporate some of the physical activities already listed in the intervention "The daily plan to improve your mood" into your daily schedule. However, intensive sporting activities or other exciting activities directly before going to bed should be avoided due to the resulting considerable activation of the organism. Instead, relaxing activities such as quiet music, reading, meditation or a warm bath can help you fall asleep.

Tips for implementation: You can download a leaflet on sleep-promoting measures under "Download". The recommended actions are not equally effective for everyone. Try out the various strategies and select the interventions that are most effective for you for long-term implementation.
Under "Download" you can also download a log sheet for self-observation of your sleep behaviour and the strategies implemented. This can help you to identify the most suitable strategies for you.

How much sleep is actually normal? By the way, the average adult sleeps about 7 hours. However, normal sleep duration can be between 5 and 10 hours. Even if you sleep a few nights less, this is no cause for excessive concern. You may also find it reassuring to hear that people with sleep problems often have the impression that they have slept much less than they actually have. If you sleep very little over a longer period of time despite following the rules on sleep hygiene, you can also seek additional professional help from a psychotheraputic or medical professional. However, sleep hygiene behaviours are often completely sufficient if they are carried out consistently over several days/weeks. Many people have already had very positive experiences with this.

Download here:

Leaflet on possible sleep-promoting measures (click here (opens in a new window). (This PDF is not accessible) to download)

Log sheet for self-observation of your sleep behaviour and the sleep hygiene measures you have taken (click here (opens in a new window). (This PDF is not accessible) to download)

Self-help exercise 4 "Enjoy the little things in everyday life"

by Otto Decker (30/03/2020)

In this day and age, our lives are often characterised by performance requirements and stress. Time pressure, a multitude of things to do and problems that keep us busy drain our own resources. This makes it all the more important to create a balance for these pressures.

Enjoying the little things in everyday life can help us do this. Especially in times like the corona measures, which are associated with additional restrictions for us, you can still enjoy the little things in your everyday life Find out for yourself which things are particularly good for you and are associated with positive experiences - learn to enjoy them!

We would like to give you some helpful recommendations:

"The little school of enjoyment"

• Treat yourself to indulgence: Don't have a guilty conscience or inhibitions about doing something good for yourself. You are entitled to it and there is no reason to forbid yourself indulgence that is good for you in the long term.
• Take time to savour: Enjoyment is not possible under time pressure - but often just a moment is enough.
• Enjoy consciously: To experience pleasure, you have to switch off other activities and concentrate fully on this one. Enjoyment is not something you can do on the side. Constantly thinking about future or past tasks often obscures your view of the pleasurable. Enjoyment takes place in the present.
• Train your senses for enjoyment: Enjoyment requires a finely differentiated sensory perception that has been formed through experience. Savouring depends on the perception of nuances. The aim here is to sharpen your own senses.
• Savour in your own way: Enjoyment means something different for everyone. The important thing here is to find out what is good for you and - just as importantly - what is not good for you and what is good for you and when.
• Enjoy less, but enjoy it properly: consuming more does not mean enjoying more. It is not the quantity but the quality that is decisive for enjoyment.
• Planning creates anticipation: In everyday life, it will often be necessary to plan enjoyable experiences, i.e. to organise the time for them, make the necessary preparations, arrange appointments, etc. This has the additional pleasant effect of making you feel better. This has the additional pleasant effect of allowing you to look forward to the upcoming pleasant event well in advance.
• Enjoy the little things in everyday life: Pleasure is not always necessarily something extraordinary. Quite a few people miss out on the small pleasures while waiting in vain for the big ones. It is important to find pleasure in normal everyday life - in small events and everyday activities. If you keep yourself open to this in your everyday life, you can discover a multitude of sources of pleasant experiences, especially in everyday life. Perceiving everyday things from a different, non-purposeful perspective can bring unexpected pleasures

(modified after Kaluza, 2018)

"A little pleasure training"

Today, plan a short exercise that aims to train conscious and differentiated sensory perception of everyday objects in order to evoke positive inner images and memories and thus find access to pleasurable, pleasant experiences. Objects that stimulate the sense of smell and/or touch are particularly suitable, as experience has shown that these senses are directly linked to emotional reactions.

Consciously take time for a short exercise (approx. 15 minutes). Pick up an orange, an apple, a strawberry or other fragrant fruit, which you can also cut up. Let yourself go with the exercise without much thought, even if it seems unfamiliar. Concentrate exclusively on pleasant sensations:

• Focus your attention entirely on the current odour. Only this is important at the moment. If you wish, close your eyes.
• Can you feel the pleasant odour in your nose? Consciously draw in the scent with your nose and allow yourself to savour this pleasant fragrance. Take your time with it.
• Perhaps beautiful images or memories will pop up in your mind's eye. Make room for this and savour the pleasant feelings associated with it.
• Please also be aware of when you have 'had enough', when you have sniffed the object for long enough. Then gradually say goodbye to the scent of the object. Gradually return your attention, stretch and stretch out and then open your eyes.

Next time, you can also do the pleasure exercise with your sense of touch (remember - savour a little, but savour it right. Don't take on too much at once. Do not overtax yourself. Try to experience one object intensively rather than many only superficially). For example, pick up cotton wool, a piece of fabric, a stone or a piece of wood:

• Try out how the object feels when you touch it. You may rediscover something familiar, but you can also try something new. Take your time. If pleasant images or fond memories come to mind, allow them to do so.
• Pay attention to nuances, but don't go into the very last detail - it's not necessary. Finish the exercise when it seems right to you.

"Enjoy the little things in everyday life"

You can probably think of other things that you can practise enjoying or that give you pleasure. Pay attention to what these things are over the next week. Not only objects, but also small everyday events can give you pleasure and trigger positive thoughts and memories. Record these moments for yourself by writing them down in your "pleasure diary" (click here to download). This way you can refer back to your own beautiful memories and moments of pleasure at a later date.

Download here:

Pleasure diary (click here (opens in a new window). (This PDF is not accessible) to download)

Self-help exercise 5 "Anger and conflict management"

by Jennifer Gerczuk and Theresa Wechsler (05/04/2020, updated 29/05/2023)

During the pandemic, many people spent a lot of time in small spaces with their partners, flatmates and children. A large part of public life was shifted to the domestic context. Living in confined spaces with mostly limited opportunities to withdraw can lead not only to the strengthening of interpersonal relationships, but also to increased conflict and anger. This consequence may only become fully apparent after the pandemic or may still persist.

What is anger, how does anger arise and what is anger good for? The development of anger and conflict can have different causes. For example, anger can arise from a perceived violation of boundaries or injustice. Anger manifests itself in a state of heightened physical arousal and tension, a feeling of frustration and irritation and can be expressed both in the form of verbal attacks (e.g. shouting, insults) and physical attacks. Psychologically speaking, anger is a feeling that arises when other people or things oppose one's own goals. Despite the subjective perception that it often has predominantly negative characteristics, the emotion of anger has a number of important functions. Due to its energising effect, anger can, for example, mobilise people to actively change situations that trigger anger. Anger can, for example, help me to actively assert myself against others and thus achieve my goals or at least reach a compromise. However, in order to use anger constructively, it is necessary to express it in an appropriate way. It is also important not to disregard the goals of other people. The following section outlines ways of dealing with anger in a functional way and rules for appropriate communication in conflicts.

Effective strategies for reducing anger on your own

If the level of agitation and tension in an interpersonal conflict situation is too high, it can be helpful to first reduce the anger somewhat before seeking a dialogue about the situation that caused the anger. In this case, it is a good idea to leave the situation first. Due to the current circumstances, it is particularly important to define private retreats in the home environment (e.g. your own room, desk). For example, the family can discuss together that these places of retreat can be marked with a "do not disturb" notice for one hour if necessary and then respected by the whole family.

Relaxation or mindfulness exercises are another way of reducing anger. These can also be used to reduce the physical and emotional effects of experiencing anger. You can find a few examples in our blog, e.g. 5-4-3-2-1 mindfulness. However, it is important to practise these interventions regularly in order to be able to use the relaxation exercise effectively in critical situations.

Distraction is also a way of reducing anger. Distracting measures include, for example, doing sporting activities, listening to music or thinking about future plans. For example, you could create a weekly plan of necessary and positive activities for yourself, as we describe in the first exercise of our blog.

It is also particularly important to recognise individual signals of emerging anger at an early stage. Self-observation protocols can be an aid to developing a better understanding of your own anger-related behaviour and thought patterns. Under "to download" (see below) you can download a "Roadmap for mindful and constructive anger management" for this purpose. With the help of such an anger log, you can record situations relevant to anger, the role of thoughts, physical reactions or even critical self-reflections regarding the appropriateness of anger in writing. Writing down these aspects enables an objective and distanced assessment of the situation that previously triggered the anger.

Communication rules for dealing with conflicts in a functional way

Once your anger has subsided to the point where you can talk constructively about the causes of your anger, the following communication rules can help you to express your anger appropriately and discuss conflict issues with others

• Express your thoughts, feelings, needs and wishes in the first person ("I feel hurt")
• avoid "you-sentences" ("You are not interested in me")
• Avoid generalising statements ("You never take out the rubbish")
• Describing specific situations and behaviour
• Avoid changing topics and referring back to the past
• Listening attentively and showing interest (e.g. by nodding, making eye contact)
• Summarising what has been said enables mutual understanding
• Open, non-judgemental questions
• Giving feedback on how you feel about what the other person is saying

Small roadmap for dealing with anger in a mindful and constructive way in 4 steps (modified from Sulz et al. 2011):

1. Perceiving and allowing anger: Notice exactly what is making you angry ("The situation that is currently making me angry is ...."). Consciously feel the anger. Visualise the meaning of the annoying situation ("The annoying thing about the situation is that ...").
2. Distinguish between feeling and action: It is perfectly okay to feel angry and to have angry thoughts and fantasies. It's just not okay to act out of angry feelings, thoughts and fantasies in a way that hurts others mentally or physically. If you are unable to keep excessive verbal or physical acts of anger "in check", the effective anger reduction strategies described above may help you on your own.
3. Check whether the anger is justified: Ask yourself the following questions and, if necessary, answer them in writing: "What was the situation that caused the anger? What was my concern in the situation? What was the other person's concern in this situation? In what way is the other person's concern justified? Was my anger too great?" Based on these questions, you can decide whether you want to keep your anger to yourself and approach the other person cooperatively or even apologise, or whether you want to communicate your anger and assert your concerns against the other person.
4. Negotiate constructively with the other person: As part of a discussion, you can ask yourself the following questions together: "What was the situation that made me angry? What did I want in this situation? What did the other person want in this situation? What do I not want in this situation? What does the other person not want in this situation? What am I prepared to do? What is the other person willing to do? Am I and is the other person prepared to make a certain compromise? Am I and is the other person prepared to make a binding commitment?" During the conversation, try to take into account the communication rules described above for dealing with conflicts in a functional way. If you find a compromise that you can both commit to, you can shake hands on it. It should be a compromise that does not unfairly disadvantage one of the dialogue partners simply because they are worse at arguing. You are therefore also allowed to feel out for yourself whether the compromise is okay for you and, if in doubt, "renegotiate". If you don't find a compromise in your negotiations, you can postpone the negotiations and sleep on it again, for example. In the meantime, the strategies mentioned above for dealing with anger on your own can help. Overall, however, you should owe it to your relationship/friendship/connection to search together until you find a solution.

To download:

Fact sheet on the communication rules for dealing with conflicts in a functional way (click here (opens in a new window). (This PDF is not accessible) to download)

4-step roadmap for dealing with anger in a mindful and constructive way (click here (opens in a new window). (This PDF is not accessible) to download)

Self-help exercise 6 "The inner feel-good place"

by Melissa Schmidmeier and Theresa Wechsler (08/04/2020, updated 29/05/2023)

If external conditions are making it difficult to go to a place where you feel good and that is good for you, then the exercise "The inner feel-good place" can be a small support.

The exercise allows you to create a place in your imagination where you can feel safe and secure. You can learn to go to this place whenever you feel the need for peace and security. With a little practice, you can keep everything unpleasant away from this place and draw strength and new energy there.

Start the exercise as an audio recording: We have created an audio recording for you in which we guide you through the exercise. This version is suitable for adults (and older children and teenagers). Take about 15 minutes in which you are as undisturbed as possible and click here (opens in a new window) to start the exercise.

For families with (younger) children, we have also created a child-friendly version as a read-aloud text.

To download:

Exercise for adults as a leaflet for reading or for reading aloud, e.g. to your partner (click here (opens in a new window). (This PDF is not accessible) to download)

Reading text for children (click here (opens in a new window). (This PDF is not accessible) to download)

Note: Some people find it uncomfortable or anxiety-inducing to close their eyes and relax. If you don't feel comfortable doing this exercise, don't continue and try the 5-4-3-2-1 mindfulness exercise also presented in our blog, for example. This can also help you switch off and "come down" without having to close your eyes or sink too deeply into relaxation.

Self-help exercise 8 "Activities against social isolation"

by Vanessa Mayer, Melissa Schmidmeier, Mirjam Rubenbauer and Theresa Wechsler (11.12.2020, updated 29.05.2023)

During the pandemic, it was recommended to greatly reduce social contacts in order to stop chains of infection. For many people, this can have a real impact on their quality of life and also put a strain on their mental health. That's why we've put together some creative ways to help you avoid social isolation during and after the pandemic.

With these suggestions, you can not only protect yourself from social isolation, but also support others:

• Sharing a digital dinner, coffee klatch, brunch, etc.: Arrange to meet up as a couple or more at a certain time for a meal together via video chat. Each person cooks or bakes their own favourite dish beforehand or everyone tries their hand at the same dish. It is important to plan your time well so that everyone can eat at the same time on the date. A simple dish that is easy to plan is therefore an advantage. There are various providers that offer free video chat. If you have no experience with this, ask friends or acquaintances for help or look for suitable instructions on the internet.
• Get to know your neighbours: Make contact with your neighbours through the open window or balcony. Perhaps arrange a meeting on the balcony, in the garden, in the stairwell or in the driveway.
• Socialise the "old-fashioned way": Many people spend most of their time working on their PC or laptop. If you don't feel like socialising only on the screen, you can revive the "old-fashioned way" of letters and postcards. Send a nice postcard to friends and relatives or write them a nice letter, perhaps enclosing a personal photo.
• Revive old friendships: Even if you haven't been in contact with someone for a long time, now is a good time to call/write again.
• Pick up the phone: Try calling your friends and relatives more often instead of sending a message. This often leads to other, longer and more personal conversations than in written form. Furthermore, you can usually convey more social information and emotions using your voice (and facial expressions if you use a video call) than with emojis and punctuation marks.
• "Visit" digital cultural offerings together. For example, some artists offer online concerts where you can exchange ideas digitally. Another option is to watch a film or series at the same time. There are already various services that allow you to watch the film or series at the same time, pause it and chat at the same time.
• Celebrate the coffee break: If you miss talking to your colleagues while working from home, simply arrange a video chat, everyone drinks their coffee and you can exchange a bit of gossip.
• Make a photo calendar with current photos for relatives and friends. That way you can still see each other every day. Especially for people without internet access, this is a great way to get an impression of your life, even if you can't visit each other at the moment.
• Social media is currently playing a particularly important role. To experience community, you can take part in coronavirus challenges on social media. These can be sports, arts and crafts, music or other challenges where you post a photo or video online with the appropriate hashtag for the challenge. There are also numerous digital groups and forums on various topics on social media. Search there for groups that match your interests or hobbies, exchange ideas and find new acquaintances that may even develop into friendships.
• Be a friend to yourself: Write a letter to yourself as if you were writing to your best friend. Tell them what you appreciate about yourself, what you are good at and what you are proud of.
• Walk at a distance: Exercise, fresh air and personal but safe encounters are one way to avoid social isolation. Alternatively, you can arrange to go for a walk together digitally. Set a time and make a phone call during the walk. A headset helps to avoid getting cold hands.
• Take part in virtual sports classes together: If a walk isn't enough exercise for you, find a virtual sports programme with a friend and motivate each other to take part regularly. You can find courses or videos on the University of Regensburg's university sports website, at various fitness studios, clubs or on social media, for example.
• More time for dating: If you are currently looking for a partner via dating portals, it may be a shame not to be able to meet in person directly, but it can also have an advantage: The waiting time gives you the opportunity to talk more before the first meeting, whether in writing or on the phone.
• Don't be afraid to approach others or get help! Many people are currently in the same situation as you and are afraid of social isolation. You are not alone. You can find helpful links and telephone numbers here (link).

To download:

"To-do list" against social isolation (click here (opens in a new window). (This PDF is not accessible) to download)