Evidence-Informed Mental Health Techniques
Reviewed by Dr. Nicholas Gehle, Psy.D., licensed clinical psychologist (FL PY8489)
20 evidence-informed techniques for anxiety, stress, and emotional regulation. Simple enough for your worst moments. Backed by peer-reviewed research.
Most Popular Techniques
Box Breathing
FreeA 4-4-4-4 breathing pattern used by Navy SEALs to calm the nervous system.
5-4-3-2-1 Grounding
FreeUse your senses to anchor yourself in the present moment.
Body Scan
FreeSweep attention through your body to release tension and settle the mind.
4-7-8 Breathing
ProA calming rhythm that lengthens the exhale for better sleep.
Thought Record
FreeCapture difficult thoughts and build more balanced perspectives.
Browse by Category
Breathing
Controlled breathing techniques that activate your parasympathetic nervous system and may ease anxiety within minutes.
5 techniquesGrounding
Sensory-based exercises to anchor you in the present moment and interrupt anxious spirals.
3 techniquesCognitive
CBT-based techniques to reframe unhelpful thoughts and build more balanced perspectives.
3 techniquesMindfulness
Present-moment awareness practices to train attention and reduce reactivity.
2 techniquesEmotional Regulation
DBT-informed skills for managing intense emotions and responding thoughtfully instead of reacting.
2 techniquesSleep
Evidence-informed routines and techniques to prepare your mind and body for restful sleep.
2 techniquesSensory
Self-soothing techniques using temperature, touch, and sound to calm your nervous system.
3 techniquesMovement
Simple physical activities that shift your state and clear mental fog.
1 techniquesEvidence-Informed, and Why It Matters
Every technique in Strua is informed by published research or established clinical practice, and our technique pages and references page list the sources. Some techniques are supported by clinical tradition even where technique-specific trials are limited.
Research Citations
Each technique includes full academic citations with links to original research.
Science Explained
We explain why each technique works—the nervous system mechanisms, not just hand-waving.
Honest Limitations
We tell you when a technique might not be right for your situation.