Why a "mental health menu" could be your key to feeling better

Stress & AnxietyMeditation & Mindfulness

Jul 16

Written By Calm Editorial Team

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

On hard days, it helps to have a backup plan. Learn why a mental health menu is a great tool for hard moments, and explore 9 tips to create your own.

We all have days when our mental health is at an all-time low. Maybe your brain keeps looping through worst-case scenarios on repeat, you don’t feel motivated to do anything you usually like, or you're overwhelmed by big feelings. On these types of days, you’ll likely do anything to help yourself feel better. But it can be hard to know where to start.

Should you go for a walk? Call someone? Lie down? Do nothing? The decision loop may leave you feeling more overwhelmed than when you started, which is why having a plan already in place can be a game-changer.

Enter your mental health menu — a pre-made list of small comforts and supportive steps to turn to on rough days. Learn how to incorporate a mental health menu designed personally for you into your wellbeing toolkit, as well as the best tips to create your own.

What is a mental health menu?

A mental health menu is a personalized list of actions, tools, or strategies that support your mental and emotional wellbeing, which are especially important on days when you’re feeling off. To create one, you essentially curate a collection of grounding, comforting activities or practices ahead of time. Then, you can choose from just them when you’re running on empty, instead of trying to do it all from scratch.

And here’s the fun part: Everyone’s menu can be unique. Yours might include practices like a two-minute breathing exercise or sending a “thinking of you” text to a friend, while someone else’s could consist of some mindful movement or a nature walk. It all depends on your preferences and the options that feel the most supportive and doable for you.

Why mental health menus can be supportive

When we’re burnt out, our brain can shift into survival mode, making it difficult to access even the most basic coping tools. A mental health menu cuts through that fog, giving you clear and accessible choices based on how much energy you have or what kind of support you need.

If you have a mental health menu in place, you’re lessening the number of decisions you have to make at a time when you’re already exhausted. By narrowing it down to the things you already know are helpful, the menu acts like a soft prompt, offering choices that are grounding, kind, and within reach. Just pick what feels best for you on any given day.

Creating a mental health menu is a great way to offer yourself some self-compassion. When you’re low, it’s easy to believe you need to do something drastic to feel better, like finding a new job or moving to a new city. But, oftentimes, it’s the small things, like drinking water, sitting in the sun, or curling up with a blanket, that bring the most relief.

A mental health menu validates that those tiny acts are enough.

How to use a mental health menu

Your mental health menu isn’t necessarily meant to be used every day (though it can’t hurt!) It’s most helpful on days when you’re not sure what you need, but you know you need something. You might glance at it in the middle of a frustrating moment, or revisit it when you’re starting to spiral. There’s no right or wrong way to use it.

Some people organize their menus by energy level or emotional state. Others keep a single list they can review quickly. You can jot it in your notes app, post it on your fridge, or tuck it into a journal.

Whenever you need a mental boost, skim through your list and decide what the most doable thing is that day, based on instinct. Some days, nothing may stick out to you, and that’s okay. View your mental health menu as a list of options for your toughest days.

9 tips to make your own mental health menu

We know your to-do list is a mile long, and creating a mental health menu should feel comforting, not like another chore. Here are some tips to help you build a menu that’s practical, personalized, and supportive to you even when life gets tough.

1. Start small

When your mental health dips, even simple tasks can feel insurmountable. Which is why your menu should include some low-effort options, like drinking a glass of water or resting for 60 seconds.

These micro-actions might not seem like much, but they can help signal safety to your nervous system and create momentum.

💙 Try a One-Minute Reset with Chibbs Okereke when you need a quick mental health boost.

2. Organize your menu by energy level

Consider breaking your menu into low-energy, medium-energy, and high-energy options. This way, no matter where you’re at mentally or physically, there’s something you can do without overextending yourself.

Here are some possible options for each section:

Low energy: Stretch in bed, hold a mug of something warm, watch a comfort show, listen to rain sounds, do a breathing exercise
Medium energy: Go for a short walk, take a shower, call a friend, tidy one small area
High energy: Cook something nourishing, dance to a favorite song, deep clean the kitchen, work out

3. Use your senses

Engaging your senses can be one of the fastest ways to soothe anxiety or overwhelm. Include options on your menu that use sound, touch, sight, taste, and smell.

Here are some examples of using your senses:

Sound: Listening to calming music, white noise, or nature sounds
Touch: Cuddling in a soft blanket, holding a warm mug, or using a fidget toy
Sight: Looking at a favorite photo, watching clouds, or staring at the moon
Taste: Sipping tea, chewing gum, or eating something soothing
Smell: Breathing in the scents of essential oils, fresh laundry, or something baking in the oven

4. Include practices that bring you joy or comfort, no matter how random they are

What makes you feel a tiny spark of happiness, even on your worst days? Maybe it’s rewatching a movie from childhood, scrolling through a Pinterest board of places you want to travel to, or hugging your pet.

This is your space to get specific. If watching ASMR videos or reorganizing your spice rack calms you down, add it to your menu. Your weird little comforts are often the most effective tools.

5. Consider the activities that have helped you in the past

Think back to times in the past when you felt stressed, anxious, or overwhelmed. What helped you feel even a little better? Maybe you texted a certain friend, went outside barefoot, or journaled for five minutes.

These past wins are great starting points for your menu, since they’ve already proven themselves to be effective.

6. Add grounding and coping tools

When your emotions feel too big, grounding techniques can help bring you back into your body and out of your head.

Try these:

The 5-4-3-2-1 technique, where you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste
The S.T.O.P. method, which incorporates stopping, taking a breath, observing what’s happening, and then proceeding mindfully
Deep breathing or square breathing
Saying affirmations out loud, such as, “This moment will pass” or “I am safe right now”

Here are 18 other grounding techniques to try.

💙 Consider this Grounding meditation with Tamara Levitt when you have 10 minutes to spare.

7. Keep your mental health menu both visible and accessible

The whole point of a mental health menu is to make sure support is easier to access. That means keeping it where you’ll see it.

Here are a few ideas to make sure your mental health menu is easily available when you need it:

Create a note on your phone
Put a sticky note of mantras on your mirror or fridge
Print it out and place it inside your planner or journal
Record a voice memo you can play back to yourself

8. Give yourself permission to ignore it

Your mental health menu is not a checklist that you need to complete every day. You only need to use it if you want to.

Some days, just reading the list is enough. Other days, you won’t touch it, and that’s okay, too. Do whatever feels right.

9. Revisit and revise your menu regularly

People change, and so do their needs. Your mental health menu should evolve with you.

Every so often, check in and ask yourself: What’s working? What’s not? What did I wish I had on here during my last hard day? Keep your list flexible and judgment-free, editing it when you feel like it.

Mental health menu FAQs

Is a mental health menu the same as self-care?

Kind of, but not exactly. By definition, self-care is a broad concept. It can include anything from therapy to taking a nap to setting boundaries with people who drain you.

A mental health menu, on the other hand, is a specific tool within the self-care toolbox. It’s a curated list that gives you manageable options when you don’t have the energy or clarity to figure out what you need in the moment.

What if nothing on my menu works when I’m really low?

Sometimes, when you’re in the thick of it—whether that’s a panic spiral, shutdown mode, or deep fatigue—even your most comforting tools can feel completely out of reach. If that happens, you can just pause and take a deep breath, trying to calm your nervous system down first.

Then, try scaling things down even further to see if you can do the simplest thing on your menu and cut it in half. But if you really feel like there’s nothing that’ll help you feel better, just skip it. There’s no obligation to force yourself into something if it isn’t helping.

Can I make a menu with my therapist?

Absolutely. It can be incredibly helpful to do so. Creating a mental health menu with a therapist means you’ll have expert support as you think through what works for you. Your therapist can also help you reflect on patterns, anticipate obstacles, and make sure your menu is rooted in realistic, compassionate care, rather than perfectionism or pressure.

If you don’t have a therapist, you could try building your menu with a trusted friend or mental health resource. Collaboration can add an extra layer of accountability and care.

How do I remember to use my mental health menu?

When you’re in a low or anxious state, it’s easy to forget your menu even exists. That’s why visibility and reminders matter. Try placing your menu somewhere obvious, like on your fridge, bathroom mirror, or as a pinned note on your phone.

If you have supportive friends, partners, or roommates, consider letting them know about your menu so they can gently prompt you to use it when you’re struggling. The key is to reduce the number of steps between you and the support you need.

What are some good ideas to put on my menu?

The best items are the ones that are personal, comforting, and accessible. Think about what soothes your nervous system, lifts your mood even slightly, or makes you feel more connected.

Everyone is different, but here are some ideas to get you started:

Drink a full glass of water
Sit outside or by a window for five minutes
Wrap yourself in a blanket
Text a trusted friend
Put on a playlist that matches your mood
Do a breathing exercise
Watch a comfort show or funny video
Light a candle or use a scent you like
Hold something soft or grounding, like a smooth rock or warm mug
Pet your dog, cat, or even a stuffed animal
Lie down and rest your eyes

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.

mental health

Calm Editorial Team