Mental health includes good emotional, social and psychological wellbeing. Poor mental health can lead to feelings like anxiety or stress, as well as mental health conditions, like depression. 


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Stress can affect how you feel, think and behave. It also affects your physical health, causing sleeping problems, muscle aches, headaches and dizziness. Stress relief is all about finding healthy ways to improve your mental wellbeing, such as exercising more or spending time with others. 

conditions

Woman using headphones while relaxing on the sofa at home

Woman using headphones while relaxing on the sofa at home (credit - Delmaine Donson)

There are many ways to reduce your stress levels. Getting enough sleep, exercising regularly and finding a relaxing hobby can help all help. However, it can take time to notice the stress-relieving effects of these activities. 

So, what should you do if you need instant relief? 

Read on to discover 10 tricks you can use for quick, natural stress relief. 


## Stress-relieving techniques

### Think positively

When life feels very stressful, it’s easy to focus on what’s going wrong. However, focusing on the positive things in your life may help you to feel better. Make a list of the things you’re thankful for or list the things that have gone well for you so far this week.


### Take a break

Working too much can prevent you from relaxing, getting enough exercise and spending time with loved ones - 3 things that can make you feel less stressed.

Aim to have a long break from work, but if this isn’t possible, a few minutes away from your desk can be enough to interrupt your stress-response cycle. When you next feel your stress levels rising, step away from your work for 10 minutes and go for a walk.


### Try aromatherapy for stress relief

Research suggests that the scent of some essential oils may help promote relaxation and even lower blood pressure. Lavender oil has been found to help people perform better while under stress. If you need a quick stress reliever, try bergamot, lemongrass, neroli, yuzu, lavender or orange scents. Buy them as pure oils, candles or scent packets. 

Mix a couple of drops of essential oil with a carrier oil like coconut, almond or olive oil before applying it to your skin. Alternatively, keep a scent packet on your desk and smell it whenever you feel tense.


### Chew sugar-free gum

Studies have shown that chewing gum may help lower stress. However, the reason why it has this effect is not fully understood. A theory is that the act of chewing may reduce levels of stress hormones, such as cortisol. Studies also suggest that habitual gum chewers may be less stressed throughout the day, not just when they are chewing gum. Choose a sugar-free option to help protect your teeth from decay. 



## Fun stress-relieving activities 

### Book a stress-relieving massage

Massage therapists press and manipulate your muscles to ease pain or tension, improve circulation and increase flexibility. This can lower your heart rate, relax your body and calm your mind - and it doesn’t have to take more than an hour.

A second option is to give yourself a hand or neck massage to focus your mind on your body and distract it from the source of stress.


### Get moving 

Concentrating on movement can help to distract you from your problems. This is because making repetitive movements while exercising encourages you to focus on your body rather than your mind.

Almost any kind of exercise can deliver stress relief. However, take care to choose an activity you enjoy. If your chosen stress-reducing workout is something you dislike, the mere thought of it could leave you feeling more anxious than calm. Working out with someone else can improve the stress-relieving benefits of exercise.
 

### Cuddle your pet

Interacting with animals can trigger the release of a brain chemical (oxytocin) that helps to elevate our mood. A good way to combine the stress-relieving benefits of exercise with those of playing with an animal is to take a dog for a walk.



### Play a relaxing song

Music is a great tool for stress relief. It can lower your heart rate, blood pressure and stress hormone levels. Slow-paced instrumental music is particularly good at triggering this relaxing response. But all music can be beneficial as long as you enjoy it.

Soothing nature sounds like bird calls or falling rain can also help to bring about calm.

If you're ready to feel less stressed, why not try some of the techniques recommended in this article. [Download our app](https://go.onelink.me/941508217/b5a53bb) and use its mood tracker to see which has the best effect on your mood. 



How to relieve stress quickly. Discover some stress-relieving techniques and fun activities to help ease stress. 


woman-with-headphones

8 ways to quickly relieve stress

stress-relief

Male College Student Meeting With Campus Counselor Discussing Mental Health Issues stock photo

mental-health

Depression affects everyone differently, but symptoms include feeling low, hopeless and very tired, as well as having trouble sleeping. Treatment for depression ranges from talking therapies to medication. See a doctor if you think you may be depressed.


depression

Anxiety is a feeling of worry or fear. It’s normal to feel anxious from time to time, but people with anxiety disorders have these feelings a lot of the time. Many different anxiety disorders exist. These include, generalised anxiety disorder, social anxiety, phobias and panic attacks.

anxiety

Anxiety is a feeling of worry or fear. It’s normal to feel anxious from time to time, but people with anxiety disorders have these feelings a lot of the time. 

Many different anxiety disorders exist. These include, generalised anxiety disorder, social anxiety, phobias and panic attacks.

Depression

A person suffering from depression

Clinical depression causes feelings of unhappiness, hopelessness and lack of interest in things you used to enjoy.

Clinical depression

Morning in Paris Metro

Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe. Read about generalised anxiety disorder (GAD), including symptoms and treatments for anxiety.

Woman sitting on bed looking anxious

Generalised anxiety disorder in adults

An addiction is when a person doesn't have control over something they are doing, taking or using. Alcohol, drugs, gambling and nicotine are examples of things people may be addicted to, but it's possible to be addicted to almost anything. 
Being addicted to something can damage your health and take over your life.  


Group of teenage friend focused on their own smartphone texting on social media stock photo

Addiction is a state of physical dependence on drugs or alcohol. As well as addiction to substances, someone can also become addicted to activities such as sex or gambling.

Woman hugging man

Addiction

addiction

An addiction is when a person doesn't have control over something they are doing, taking or using. Alcohol, drugs, gambling and nicotine are examples of things people may be addicted to, but it's possible to be addicted to almost anything. 

Being addicted to something can damage your health and take over your life.  


Antidepressants are drugs used to treat depression and some other mental health conditions. Many different types of antidepressants are available, but they can cause side effects. 


White Capsules on Yellow Background

Antidepressants are a type of medication used to treat depression or prevent it recurring.

Closeup of man hand pouring capsules from a pill bottle into hand

Antidepressants

antidepressants

Bipolar disorder is a condition that affects a person's mood. It's also known as manic depression. People with this condition may have episodes of feeling very low (depression) and feeling very high (mania).

Frustrated afro man feeling loser standing near the window stock photo

 Bipolar disorder is a condition in which your mood can swing from very low (depression) to very high (manic).  

Depressed woman sitting alone is a dark tunnel with light at the other end

Bipolar disorder

bipolar-disorder

Grief affects everyone differently, and people find their own way to cope with it. If you’re grieving the loss of a loved one, you may go through stages of feeling numb, angry, guilty and sad. Accepting that something has happened can help you cope with grief. 


Closeup shot of two unrecognizable people holding hands in comfort

A bereavement counsellor explains what bereavement is, how to cope, and where to go for help and support.

Woman sitting with hands over her eyes

Coping with bereavement

coping-with-grief

Domestic violence is any abuse that takes place in a domestic setting, such as a home. This abuse may be sexual, physical or mental. If you’re a victim of domestic violence, it’s important to seek help. 


Depressed Woman Sits Cries on Bed 

Anybody can experience domestic abuse, and anyone can be an abuser. Find out how to recognise the signs.

Woman crouching with head in knees, shadow of a man in background

Domestic violence and abuse

domestic-violence

An eating disorder is when your eating habits or behaviours negatively affect your physical and mental health as well as your daily functioning.The most common eating disorders are bulimia, where you overeat and then make yourself sick, or anorexia nervosa, where you try to keep your weight as low as possible. 


Woman having stress about weight loss, diet or gaining weight. 

Eating disorders are characterised by an abnormal attitude towards food that causes someone to change their eating habits and behaviour.

Eating disorders

eating-disorders

An eating disorder is when your eating habits or behaviours negatively affect your physical and mental health as well as your daily functioning.The most common eating disorders are bulimia, where you overeat and then make yourself sick, or anorexia nervosa, where you try to keep your weight as low as possible. 

Euthanasia means ending someone's life to stop them from suffering any longer. There are 2 types - voluntary and involuntary euthanasia. In voluntary euthanasia, someone asks another person to help them end their life. In involuntary euthanasia, a person decides to end someone else's life without being asked to. 


Cropped shot of a senior woman holding hands with a nurse

Euthanasia is the act of deliberately ending a person's life to relieve suffering. Assisted suicide is deliberately assisting or encouraging a person to commit suicide.

Euthanasia and assisted suicide

euthanasia

Euthanasia means ending someone's life to stop them from suffering any longer. There are 2 types - voluntary and involuntary euthanasia. In voluntary euthanasia, someone asks another person to help them end their life. In involuntary euthanasia, a person decides to end someone else's life without being asked to.

Many types of therapies exist for mental health conditions. These include talking therapies like cognitive behavioural therapy (CBT) and counselling. 


Woman talking to a psychologist in a studio

Woman talking to a psychologist in a studio (credit - lorenzoantonucci)


Therapy can encompass a wide range of treatments, so when you’re looking for help it can seem overwhelming. 

There are so many options available, so understanding the different types of therapy and what each targets is a useful place to start. 

Take some time to explore the options before you begin your journey. Here you will find information on:

* [Counselling](https://www.livehealthily.com/mental-health-therapy/counselling)
* [Cognitive behavioural therapy](https://www.livehealthily.com/mental-health-therapy/cognitive-behavioural-therapy) (CBT)
* Existential therapy
* Family therapy
* Art therapy
* Eye movement desensitisation and reprocessing (EMDR)
* [Hypnotherapy](https://www.livehealthily.com/alternative-medicine/hypnotherapy)

If you’re interested in trying therapy make sure you do some research. There are pros and cons to every treatment and what works for someone else might not work for you. 

## Counselling 

Counselling is a type of talking therapy that can help you deal with a variety of emotional issues. ‘Counselling’ can be used as an umbrella term for many talking therapies, but it is also a specific type of therapy in itself. 

Counselling can be used to help you with:

* Mental health conditions, like depression, anxiety, or an eating disorder
* Physical health conditions that you may find upsetting, such as infertility
* Challenging life events, including a bereavement, a relationship breakdown or work-related stress
* Difficult emotions, for example, low self-esteem or anger
* Other issues, including sexual identity

Counselling involves talking about your feelings and the challenges you are facing with a professionally qualified, trained therapist. If you live in the UK, you can find a qualified therapist through the [Professional Standards Authority](https://www.professionalstandards.org.uk/check-practitioners).  

Your therapist isn’t there to give you advice or tell you what to do. Instead, they will help you to understand your thought processes and enable you to find your own solutions to your problems.  

There are different ways to receive counselling, and, surprisingly, face to face counselling isn’t the only option. You can receive counselling over the phone, via email, in a group setting, or even through live chat services online. 

[[ATZ]]
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|For more information on counselling, visit our Health A-Z
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|[Visit Health A-Z](https://www.livehealthily.com/mental-health-therapy/counselling)

## Cognitive behavioural therapy (CBT)

[Cognitive behavioural therapy](https://www.livehealthily.com/mental-health-therapy/cognitive-behavioural-therapy) (CBT) is an increasingly popular form of therapy, and an effective treatment option for anxiety and low mood disorders. 

It can also be used to treat:

* Panic attacks
* Phobias
* Obsessive compulsive disorder (OCD)
* Post-traumatic stress disorder (PTSD)
* Some eating disorders

CBT is based on the idea that there is a connection between your thoughts, feelings, physical sensations, and actions. This means the way you think about a situation can impact how you feel and consequently behave. 

![Notes showing the cycle between thoughts, feelings, and behaviour](//images.ctfassets.net/iqo3fk8od6t9/63y2bsMRMfulrkeeiZBCRJ/786f72124a91b11a4295d494702decb9/images_7-types-of-mental-health-therapy_cbt-post-its-thoughts-feelings-behaviour.jpg)

CBT aims to give you tools to stop negative thinking patterns, which can change the way you feel about situations and, in turn, how you act. 

Like counselling, CBT can be delivered in different ways. It can be done one-to-one, in a group, through a self-help book, or with an online course. 

Everyone is different, so find a method that works for you.

[[OSH]]
|Find a service
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|You can take online courses in CBT with Braive
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|[Try Braive](https://braive.com/braive?utm_source=Your.MD&utm_medium=blog)

## Existential therapy 

Existential therapy is a form of psychotherapy that addresses inner conflict and concerns about life in general. 

It’s useful for anyone with existential concerns - such as fear of time passing - because it helps you to confront your anxieties about life and teaches you to deal with life’s problems. 

The themes typically explored in existential therapy are:

* Freedom and responsibility
* Meaninglessness
* Death

Existential therapy aims to help you face these issues and to recognise the freedom of choice you have. Through honest self-examination, existential therapy helps you to find meaning in your life.

## Family therapy 

Family therapy is different from other types of therapy because it looks at the family unit as a whole, rather than focusing on individuals. It explores the relationships between family members and helps them to understand each others’ experiences. 

It can be useful for families - alongside other mental health treatment - in cases where: 

* A relative has a serious mental illness
* A relative suffers from addiction
* Family members are experiencing stress, grief, anger, or conflict

The purpose of family therapy is to navigate the sometimes complex thoughts and emotions which occur in a family setting. It can help you gain a better understanding of each family member’s needs and views. 

Family therapy also aims to strengthen relationships by reflecting on the importance of those relationships and finding ways to make meaningful changes. 

Family therapy will usually involve analysing how your family communicates, and how they deal with challenges. 

It will also look at family roles and behaviour patterns to establish where there are issues. Lastly, family therapy will highlight your family’s positive attributes as well as areas that need improvement. 

## Art therapy 

Art therapy is a form of psychotherapy which uses the creative process of making art to explore and communicate issues, feelings, and emotions. 

It may be useful for people with:

* Emotional, behavioural, or mental health problems
* Learning or physical disabilities
* Life-limiting conditions
* Neurological conditions
* Physical illnesses

This therapy uses art as a way to express emotions that individuals may find upsetting or confusing. 

The aim of art therapy is to provide a safe space to express your emotions without fear of judgement. Everyone will have a different experience of art therapy, but it’s a useful tool to help you process your emotions and resolve complicated and conflicting feelings. 

Art therapy can take many forms, but it always centres on your needs. It can be done individually or as part of a group.

If you’re interested in art therapy, you might also be interested in drama therapy or music therapy. You can find more information about the different creative therapies available at [Mind](https://www.mind.org.uk/), a UK-based mental health charity. 

![A woman painting with acrylic paint](//images.ctfassets.net/iqo3fk8od6t9/G1o4ZBHcfRpQmpvNtdXBL/55dd02a5f3024045ba8f279e57a847b2/images_7-types-of-mental-health-therapy_art-therapy-woman-painting.jpg)

## Eye movement desensitisation and reprocessing (EMDR) 

Eye movement desensitisation and reprocessing (EMDR) is a type of talking therapy specifically developed to help people who have experienced traumatic events. It is most commonly used to treat people suffering from post-traumatic stress disorder (PTSD). 

People with PTSD often have recurring thoughts, memories, nightmares, and flashbacks of the traumatic event.

EMDR involves your therapist asking you to think about the traumatic event while following the movement of your therapist’s finger, side to side, with your eyes.

This can help you to process the traumatic memories so they become less upsetting. 

As EMDR requires you to remember traumatic events it can be a distressing process. It’s therefore important that you have a good support system of friends and family. 

## Hypnotherapy 

[Hypnotherapy](https://www.livehealthily.com/alternative-medicine/hypnotherapy) uses hypnosis to treat conditions or simply change habits. Hypnosis is used to induce a deep state of relaxation during which you work towards your agreed goal with your therapist. 

Hypnotherapy doesn’t work for everyone, but some people find it an effective way to deal with stress and anxiety. 

It can be used for issues, such as:

* Pain management 
* Changing habits, like healthy eating or quitting smoking
* Side effects of cancer treatment 
* Sleep problems
* Mental health conditions, such as depression, phobias and PTSD 

That said, more research is needed to draw full conclusions about the impact of hypnotherapy on these conditions.

During a hypnotherapy session you and your therapist will talk about what your goals for therapy are, and together you will agree on what methods your therapist will use. 

It’s important to remember that you can only be hypnotised if you want to be. You are always in control, even when you are under hypnosis. This means you don’t have to take your therapist’s suggestions, and you can bring yourself out of a hypnotic state whenever you want. 

Hypnotherapy isn’t suitable for everyone, and it shouldn’t be used if you have psychosis. Check with your doctor before trying hypnotherapy if you have a personality disorder. 

[[ATZ]]
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|For more information on hypnotherapy, visit our Health A-Z
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|[Visit Health A-Z](https://www.livehealthily.com/alternative-medicine/hypnotherapy)

## Conclusion

There are many types of therapy, and it’s important to find the one that’s best for you.

Do your research and don’t be discouraged if the first therapy you try isn’t the right fit. Take time to find the right therapy, as well as a therapist who you like and trust. 

You might like to talk to your doctor about what treatment is best for you, particularly if you have any underlying conditions. They may also be able to refer you to a suitable service. 

If you’re curious about other types of therapy that weren’t mentioned here try the British Association for Counselling and Psychotherapy’s [A-Z of therapeutic approaches](https://www.bacp.co.uk/about-therapy/types-of-therapy/), or you can use our symptom checker to gain more insight into your mental health.

[[SC]]
|Check my symptoms
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|For more information about your mental health, try our symptom checker
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|[Try Symptom Checker](https://webapp.livehealthily.com/)


There are lots of different types of therapy, and it can be ovewhelming trying to figure out which one is right for you. Here you can find more information on 7 types of therapy including cognitive behavioural therapy, art therapy, and counselling.

7 types of mental health therapy

La terapia puede abarcar una amplia gama de tratamientos, por lo que cuando está buscando ayuda esto le puede resultar abrumador. 


7-types-of-mental-health-therapy

mental-health-therapy

Mental wellbeing is all about how you feel from day to day, and how well you cope with life’s ups and downs. Find tips on how to improve your mental wellbeing. 


mental-well-being-icon

Young man taking a break in nature and meditating

Improve your Mental Wellbeing

mental-wellbeing

Munchausen’s syndrome is a mental health condition. People with Munchausen's pretend to be ill, often to get attention from others. They may act like they're ill or they may harm themselves to produce symptoms that make them look ill. 


Older lady with pain looking at pills, painkillers 

Older lady with pain looking at pills, painkillers (credit - Motortion)

Find everything you need to know about Munchausen's Syndrome including causes, symptoms, diagnosis and treatment, with links to other useful resources.

Munchausen's syndrome

munchausen

Obsessive compulsive disorder (OCD) is a mental health disorder where someone has an uncontrollable urge to do a specific routine over and over again (compulsion) or repeatedly thinks certain thoughts (obsession). OCD can feel very distressing and prevent you from doing your day to day activities.


Obsessive compulsive disorder, male hand obsessively ordering some coloured pencils

Obsessive compulsive disorder, male hand obsessively ordering some coloured pencils (credit - Laura Rosina)

Obsessive compulsive disorder (OCD) is a mental health condition where a person has obsessive thoughts and compulsive behaviour.

Obsessive compulsive disorder

Having a personality disorder affects how you relate to and interact with other people. Many types exist, including borderline personality disorder and antisocial personality disorder. Treatment usually involves talking therapies.


Woman with her hands over her eyes looking distressed

Woman with her hands over her eyes looking distressed (credit - Tunatura)

The different types of personality disorder that might need treatment can be broadly grouped into one of three clusters, called A, B or C.

Personality disorder

personality-disorders

A phobia is a type of anxiety disorder in which a person has an intense fear of something. That fear is much bigger than the real threat posed. It's possible to have a phobia of almost anything, but common ones include heights, flying and spiders. 


Close up of man's eyes looking scared (credit - samer daboul)

A phobia is a strong fear of a thing or situation. The fear felt by someone with a phobia is greater than the true danger that thing or situation poses. 

Phobias

phobias

Post-traumatic stress disorder (PTSD) is a type of anxiety disorder that's caused by going through a traumatic experience. Any situation a person finds distressing can be traumatic and lead to PTSD. These can include car accidents, a physical attack or having a serious health problem.

Man in green t-shirt talking to a doctor or therapist

Man in green t-shirt talking to a doctor or therapist (credit - SDI Productions)

Post-traumatic stress disorder (PTSD) is an anxiety disorder caused by very stressful, frightening or distressing events.

Post-traumatic stress disorder (PTSD)

post-traumatic-stress-disorder

Psychosis is when a person sees, feels or hears things that don't exist. People with psychosis also believe things that aren't true. Seeing, hearing or feeling things that don't exist is known as hallucinating. Believing things that aren't true is known as having delusions. 

Unhappy and lonely young man in front of a wall

Unhappy and lonely young man in front of a wall (credit - syolacan)

Acute psychosis is a condition in which you perceive things around you differently to other people.

People with acute psychosis may experience hallucinations, where you see, hear, feel, smell or taste things that other people do not, and/or delusions when you believe things that other people do not.

Psychosis

psychosis

Self-harm is where you hurt yourself on purpose to help you cope with difficult feelings, situations or memories. It can cause a short-lived sense of relief, but it doesn't solve the underlying problem.


Middle view of woman wearing a bandage over one wrist

Middle view of woman wearing a bandage over one wrist (credit - kertu_ee)

Self-harm is when somebody intentionally damages or injures their body. It is a way of coping with or expressing overwhelming emotional distress.

Self-harm

self-harm

Sexual assault is often a traumatic event that can cause shock or fear. It can lead to problems such as anxiety, fear or post-traumatic stress disorder (PTSD) in the long term.

Blurred face of a woman with her arms stretched in front of her to protect herself

Blurred face of a woman with her arms stretched in front of her to protect herself (credit - Serghei Turcanu)

sexual-abuse-assault

If you're feeling overwhelmed and like you can't cope, help is available. Here's some information on what to do and where to get help if you or someone else is feeling suicidal.

Psychologist interviewing a patient during a therapy session

Psychologist interviewing a patient during a therapy session (credit - KatarzynaBialasiewicz)

Suicide is the act of intentionally ending your life.

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