Free Mental Health Tools for Stress Relief: Mindfulness, Breathing, and Self-Compassion Practices

In this episode of Giving Voice to Depression, Dr. Barbara Moser shares three simple, research-backed practices you can use anytime to calm anxiety, reduce stress, and strengthen self-compassion. These tools require no cost, no appointments, and no side effects—just a willingness to pause and try. Guided by Dr. Moser, listeners will learn a three-minute STOP practice, a six-minute CALM practice, and an eight-minute Self-Compassion Break. Each technique can be used daily, even in small moments, to support mental health and build resilience.

Whether you’re struggling with depression, seeking ways to manage daily stress, or looking for accessible mental health strategies, these practices can help you find calm and grounding in tough moments.

Primary Topics Covered:

• Accessible mental health tools that require no cost or appointments
• Breathing exercises to activate the parasympathetic nervous system
• The STOP practice for mindful pausing and better transitions
• The Self-Compassion Break (mindfulness, common humanity, self-kindness)
• How small daily practices build resilience and emotional strength

Timestamps:

00:00 Intro
 01:20 Episode context and focus on free mental health tools
 02:06 Dr. Barbara Moser introduction
 02:42 Guided calming breath practice
 09:21 Benefits of breathing for calming the nervous system
 10:08 The six-minute STOP practice
 14:08 Using STOP to navigate daily transitions
 14:22 The eight-minute Self-Compassion Break
 18:40 Recognizing shared human struggle
 20:03 Practicing supportive self-talk
 22:32 Closing reflections and resources

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