Screaming into a pillow, daily walks in sunlight, and even doing “nothing” without guilt have emerged as surprisingly effective practices to boost mental health, according to the latest in-depth reports from wellness experts and recent news features. As May marks Mental Health Awareness Month globally, these accessible and sometimes unconventional strategies are getting fresh attention—backed by the lived experience of mental health writers, new gadgets, and scientific insights from psychiatrists and psychologists.
The renewed focus on simple, affordable mental health practices could not be timelier for Thai readers, as Thailand continues to reckon with rising rates of anxiety, depression, and burnout, especially in the wake of pandemic-related disruptions and rapid social change. For many, the pressure to maintain productivity and composure remains intense—but mental health experts are increasingly emphasizing that relief may come from embracing authentic emotions, daily routines, and even a loud release of frustration when needed.
In a widely discussed feature published this month, CNET’s mental health and wellness team describes testing dozens of widely recommended mental health hacks and products—ultimately sharing the handful that “actually work” for real people living with stress and anxiety (AOL.com, CNET). Among the free rituals that rose to the top: going for daily walks (especially in sunlight, which has been proven to boost beneficial serotonin levels), the “3-3-3” grounding technique (naming three things you see, hear, and moving three parts of your body), and, crucially, giving yourself permission to rest or even do nothing.
But one of the most talked-about practices is the act of screaming into a pillow, which both everyday people and mental health professionals increasingly recognize as a valid way to channel pent-up stress and emotion. The concept—sometimes referred to as “scream therapy”—has seen particular resonance among younger generations, with Gen Z highlighting it on social media as a way to manage intense pressures (Hindustan Times). As one wellness writer confessed, “I hadn’t realized how much emotion I was carrying until I tried it… It’s not about being dramatic, it’s about channeling release. Whether I’m feeling anxious, stressed, overstimulated or just need a little break, this [screaming pillow] has helped me move my emotions instead of letting them simmer”—a view echoed by many who have struggled with internalized stress.
While some may worry the practice seems childish or “over the top,” psychiatrists note that targeted, safe release of emotion is a healthy alternative to repression. According to a consultant psychiatrist quoted in India Today, “a screaming pillow can give calm and reclaim some suppressed feelings” (India Today). However, professionals caution that such strategies work best as part of a toolkit for stress self-management—not as the sole remedy for clinical mental health conditions. “Screaming into a pillow is more of a ‘first aid’ strategy, not a cure-all… It may lead to a temporary drop in stress hormones like cortisol, helping to reset the mind and body,” a psychologist told Hindustan Times.
Beyond primal scream therapy, the CNET-AOL feature and supporting expert commentary iterate several accessible science-backed habits: brief “mindfulness” breathing (even lying on the floor and breathing intentionally for a few minutes), celebrating small wins (like remembering to drink water or going for a short walk), setting goals in playful self-care apps, and drawing firm boundaries by saying “no” without guilt. Modern mental health management, experts agree, is less about dramatic transformation than about regularly practicing small, sustainable rituals that help restore calm and agency.
For Thai readers, these practices may fit well with both contemporary and traditional health wisdom. Buddhist meditation and mindfulness have long roots in Thailand, while the popularity of group outdoor activities such as morning walks in public parks or community jogging aligns naturally with the advice to get sunlight and move daily. The principle of “sabai sabai”—finding ease and not taking things too seriously—further reinforces that it’s healthy (and necessary) to occasionally disengage from stress or societal pressure.
However, adapting these hacks to the local context also requires recognizing barriers. For instance, high temperatures, air pollution, or urban density may limit outdoor walks at certain times, and the noise sensitivity of Thai families or proximity of neighbors in urban housing may make loud screaming into a pillow less practical. In such cases, mental health professionals in Thailand recommend tailoring the practice for safety and privacy—perhaps by using soundproofed rooms, engaging in vigorous physical movement as an alternative, or turning to Thai cultural practices like temple visits or traditional crafts for emotional release.
Some tools and products highlighted in Western media, such as the Shoutlet portable pillow for muffled yelling, HappyLight lamps for winter sunlight simulation, or breathing gadgets like Moonbird, might not be widely available or affordable to Thai households. Nonetheless, the underlying principles—finding safe, accessible means to process emotions, seeking sunlight, and grounding oneself in daily life—remain applicable. Thai mental health officials generally encourage integrating these strategies alongside formal supports: regular check-ins with mental health professionals, community helplines such as the Department of Mental Health’s 1323 hotline, or participating in group wellness activities sponsored by local government health centers (Department of Mental Health, Thailand).
Looking ahead, experts worldwide anticipate that more people will seek and share everyday mental health hacks as the stigma around emotional distress erodes and the demands of work, school, and family life intensify. Social media trends reveal that younger adults especially are comfortable admitting to burnout and exploring both high-tech and minimalist “rituals” to cope—while science continues to evaluate which practices yield genuine, lasting benefits. For Thailand, a country where community, family, and tradition remain core values, the challenge and opportunity lie in balancing the openness of new approaches with the wisdom inherited from older generations.
As a practical conclusion, Thai readers are urged to experiment with low-cost self-care habits that resonate personally: try a five-minute walk in a shaded park or by a canal, use the 3-3-3 rule during moments of anxiety, and, when frustration mounts, allow yourself a quiet private release—even if only a silent scream into a pillow. Regularly practice intentional breathing, celebrate little victories, and—most importantly—know that setting boundaries and pausing for self-rest are not selfish but essential for well-being. If these methods feel insufficient and distress persists, do not hesitate to seek further help from a mental health professional or community resource.
For more information on mental health supports and localized tip lists, visit the Department of Mental Health, Thailand or explore recent coverage in CNET, India Today, and Hindustan Times.