How a ‘Mental Health Menu’ Can Help You When You’re Feeling Blue

When the going gets tough, it helps to have a backup plan. Luckily there’s a little known strategy that might just be to your taste: the mental health menu. A mental health menu can be your go-to tool when life feels overwhelming. Think of it as a pre-made list of things — big or small — that help you feel grounded, comforted, or even just a little bit lighter. Here’s why a mental health menu can be a game-changer, how to use one, and 10 tips for creating a menu that truly works for you.

What is a Mental Health Menu?

A mental health menu is simply a personalized list of Aktivitäten, coping tools, oder comforting practices that support your mental und emotional wellbeing. The beauty of it? You create it ahead of time (ideally when you’re in a good or neutral headspace) so it’s ready to use when your mental health dips, and decision-making feels hard.

Your menu can be filled with anything that helps you feel a sense of ease or connection, whether that’s taking a deep breath, texting a friend, listening to rain sounds, or stretching in bed. Someone else’s menu might look totally different, and that’s the point. It’s meant to be unique to you, like a care package you’ve designed for your future self.

Why Mental Health Menus Can be So Helpful

When you’re burned out or anxious, your brain often switches into survival mode. This can make it tough to remember what usually helps you feel better. A mental health menu takes the guesswork out of self-care. Instead of racking your brain for solutions when you’re already drained, you can pick something from your menu. Something you already know works.

The menu is also a reminder that small things are enough. You don’t need to overhaul your life or achieve something big to feel a shift. Simple acts — like wrapping yourself in a blanket, stepping outside for fresh air, or taking a few slow breaths — can be just as powerful as big gestures of self-care.

How Microdosing Psilocybin Fits into a Mental Health Menu

While a mental health menu is often filled with low-effort, soothing activities, some people are exploring how Psilocybin in Mikrodosierung (taking very small, sub-perceptual amounts magic mushrooms or magic truffles) might complement their mental health toolkit. Early research and anecdotal reports suggest that microdosing may help improve mood, reduce anxiety, and increase mental clarity, effects that could help someone feel more capable of engaging with other self-care practices on their menu.

It’s important to note that microdosing isn’t a magic fix, and it isn’t right for everyone. But for many people, it can act like a subtle “boost,” making it easier to break free from negative spirals or emotional fog. Just like adding meditation or journaling to a mental health menu, microdosing can be one supportive tool among many— ideally done mindfully and with awareness of legal and safety considerations. If you’re curious about this approach, it’s best to do thorough research and carefully experiment, starting with a very low dose (a micro-microdose one could say!)

How To Use a Mental Health Menu

Your mental health menu isn’t a checklist. It’s more like a gentle set of options for when you’re not sure what you need, but you know you need etwas. You might glance at it during a stressful moment or revisit it when you feel stuck.

Some people create different sections for their menu (like low-energy, medium-energy, and high-energy options), while others keep it simple with one running list. You can write it on a sticky note, keep it on your phone, or even record it as a voice memo to play back when you need encouragement.

10 Tips for Making Your Own Mental Health Menu

1. Start small: Include tiny, easy tasks — like drinking a glass of water or putting on cozy socks. When you’re in a low mood, even these micro-acts can bring comfort and reset your nervous system.

2. Organize by energy level: Categorizing your menu into low, medium, and high-energy activities ensures there’s something for every type of day.

• Low energy: Curl up with a blanket, listen to rain sounds, a meditation podcast, or do a 2-minute breathing exercise.
  
• Medium energy: Take a shower, call a friend, tidy a single drawer.
  
• High energy: Cook a tasty meal, dance to a favourite playlist, go for a brisk walk.
  

3. Engage your senses : Add sensory activities that feel soothing. These can include holding a warm mug, smelling essential oils, or listening to calming sounds.

4. Add joy, no matter how quirky
If watching nostalgic cartoons or reorganizing your bookshelves gives you peace, add it! Your menu should reflect Sie.

5. Look to what’s worked before
Think back to past tough days. What helped? Those are your go-to menu items.

6. Include grounding tools
Techniques like the 5-4-3-2-1 method, deep breathing, or repeating affirmations like “This moment will pass.” Whatever words feel right for you.

7. Open yourself to new tools such as microdosing or mindfulness
Starting from an point of openness is key to mental health management. Microdosing psilocybin, or practising mindfulness can help you get to that.

8. Keep it visible
Write your menu where you can see it. You can put it on your fridge, mirror, or as a pinned note on your phone.

9. No pressure to use it daily
Some days you won’t feel like doing anything on your menu — and that’s okay. It’s there for support, not as another to-do list.

10. Update it often
Your needs change, so refresh your menu every few months. Add new comforts or remove what no longer resonates.

Mental Health Menu FAQs

Q: Is it the same as self-care?
A: Not quite. Self-care is the big umbrella term, while a mental health menu is a specific tool within that toolbox. A quick-access list for moments when your brain feels overloaded.

Q: What should I add to my menu?
A: Think about what soothes you or makes you feel even 1% better. Examples:

• Light a candle

• Sit in the sun for 5 minutes
  
• Text a loved one
  
• Wrap up in a cozy blanket
  
• Play music that matches your mood
  
• Pet your dog, cat, or even a stuffed animal.
  

Q: What if nothing on my menu helps?
A: Sometimes, even your favorite tools won’t click. In those moments, it’s okay to pause, breathe, and scale back to the smallest action possible, or simply rest.

Q: Can I make one with my therapist?
A: Absolutely. A therapist can help you brainstorm supportive strategies and ensure your menu feels realistic and compassionate.

Q: How do I remember to use it?
A: Visibility is key! Keep it somewhere obvious and let trusted friends or partners know about it so they can gently remind you if needed.