World Mental Health Day 2025: Access Mental Health Tools with Rutgers BHI

On World Mental Health Day 2025, themed “Access to Services – Mental Health in Catastrophes and Emergencies”, the Rutgers Brain Health Institute is proud to share our Brain Health Toolkit. Crises like natural disasters or personal emergencies can challenge mental health, but your brain is built to adapt. Backed by BHI’s cutting-edge neuroscience research, this toolkit offers simple, science-driven strategies to strengthen resilience and access support when it matters most.

Why It Matters: Over 123 million people face mental health risks due to displacement and emergencies worldwide. Our toolkit empowers you with tools like breathing exercises and crisis coping cards, to thrive in tough times.

Tools for Brain Health

1. Three-Minute Breathing Exercise

• What It Does: Lowers stress and blood pressure, enhances clarity, and fosters mindfulness, ideal for chaotic settings.
• How to Do It:
  1. Find a quiet space (or use earbuds in a chaotic setting), Relax shoulders, jaw, and eyes.
  2. Focus on your breath: Inhale for 4 seconds, hold for 4, exhale for 6.
  3. If your mind wanders, gently refocus on your breath.
  4. Repeat for 3 minutes

2. Crisis Coping Card

• What It Is: A pocket-sized guide for quick action in emergencies.
• How to Create It:
  1. Prepare the card when calm and clear headed.
  2. List coping strategies: Deep breathing exercises, affirmations (“I’ve done this before, I can do it again”), sensory grounding like the 5-4-3-2-1 method (5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste)
  3. Include 3 trusted contacts (e.g., friends, family, or 988 Suicide & Crisis Lifeline).
  4. Note personal reasons for living (e.g., loved ones, pets, cherished memories)
  5. Store the card in your wallet or as a note on your phone for easy access.

3. Daily Brain Health Routine

• What It Is: A daily practice to sustain mental well-being and cognitive health
• How to Do It:
  1. In the morning: Write 1 thing you’re grateful for.
  2. Exercise: Aim for 30 min of moderate physical activity( e.g., Walking, dancing, swimming) to boost blood flow to the brain.
  3. Through out the Day: Stay hydrated, as water supports cognitive function.
  4. Ongoing: Limit or avoid alcohol and tobacco, which can impair brain health over time.
  5. Evening: Reflect on 1 positive moment from the day to aid memory and emotional resilience.