Thursday Therapy

Give your mental health a dose of self-care today…

We all need time out, a moment to gather our thoughts, and space to breathe. Try one of our five mindful exercises to relieve stress and focus your mind…


Colouring has been shown to help reduce anxiety and stress. It can also help to improve:

  • Sleep
  • Focus
  • Vision and motor skills

You can download free mindful colouring sheets online and print them off at home or you can pick up a colouring book at your local newsagent or supermarket. To practice mindfulness while you colour, turn off your phone and find a quiet place to sit. Focus on the page. Concentrate on the colours you’re using, the feel of the pencil in your hand, and the sound of the pencil on the surface of the paper.

Don’t worry about going over the lines or how your art looks – ignore any negative thoughts about the appearance of your colouring and remind yourself that there’s no right or wrong when it comes to art.


Give yoga a go! You don’t need any fancy equipment – just comfortable, stretchy clothing and a towel or mat to sit on. YouTube has lots of great beginner tutorials for you to try. Regular yoga has been shown to reduce stress levels and improve fitness.

Yoga breathing exercises are also helpful if you’re feeling stressed or anxious or you can try a breathing app to master the different techniques.


Settle your mind and soul with a spot of meditation. Meditating has been shown to improve anxiety, depression, and stress, as well as physical ailments such as chronic pain and high blood pressure.

If you’re a first-time meditator, you might find it a little strange to sit cross-legged all by yourself at first. Don’t worry – you’ll soon get used to it and it’ll become easier every time you do it. Check out Headspace for a simple beginner’s meditation.


Did you know that cooking can be a great way to be mindful? Chopping, measuring, weighing – it can be very therapeutic when you’re not rushing about trying to get a quick meal on the table.

Try to be present at every stage of cooking your meal. Focus on the feel of the kitchen tools in your hands, the texture of the various ingredients, the smell of the different spices and the sounds of a pot bubbling away.


Music can play a big part in mindfulness. You can stream all kinds of relaxing music, sounds and playlists, from jungle sounds and crashing waves to classical music and whale calls. Try different sounds to find what works for you.

Music can help to soothe your mind and relax your body. You can also use it to help you drift off to sleep if you have trouble drifting off.

How do you practice mindfulness? Tell us on our socials or tag us in your pics using #ThursdayTherapy Join us tomorrow for Feel-good Fri-YAY!


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