At the Mary A. Rackham Institute (MARI), we recognize that mental health is a vital part of overall wellness, are committed to supporting our community as they navigate life’s challenges.
In honor of National Mental Health Awareness Month this May, we are sharing three evidence-based tools designed to help you manage stress, process complex emotions, and find grounding in your daily life. These handouts are free to download and use at your own pace.
1. Grounding with the 54321 Technique
When anxiety or stress feels overwhelming, the 54321 Mindfulness Activity is a powerful way to return to the “now”. By engaging your five senses—noticing five things you see, four you hear, three you can feel, two you can smell, and one you can taste—you can calm your mind using factual observation without judgment.
2. Finding Calm with Box Breathing
Also known as “square breathing,” this simple strategy helps regulate your nervous system and improve focus. By visualizing a box and inhaling, holding, and exhaling for a count of four, you can practice deep breathing anytime and anywhere to cope with immediate stress.
3. Processing Emotions: Feelings Sentence Completion
Emotional health often requires us to identify what we are feeling and what we need to move forward. This worksheet, based on research from the University of Windsor, guides you through three critical stages: emotional venting, identifying your needs, and making meaning out of challenging situations. It is an excellent resource for anyone looking to better understand their internal emotional landscape.
Our Commitment to the Community MARI remains dedicated to providing high-quality mental health and speech-language services to the University of Michigan community and beyond. We invite you to explore these resources and share them with anyone who may find them helpful.