15 Ways to Use Tarot Reading for Improved Mental Health and Well-Being

Nicola Visser
Apr 29
4 min read

Updated: Jun 4

Tarot reading for mental health and well-being has emerged as a powerful tool for self-exploration, emotional healing, and personal growth. By working with a tarot deck, you tap into archetypal imagery that speaks to your inner self, guiding you toward clarity and positive change. Whether you’re a seasoned tarot enthusiast or new to divination, incorporating tarot into your daily routine can bring valuable insights, support mindfulness, and help you manage anxiety and other mental health issues. Below are 15 practical ways to integrate tarot reading into your life as a therapeutic tool for emotional well-being and spiritual growth.

1. Daily Mindfulness Draw

Begin each morning with a single-card pull from your favorite tarot deck. Take a deep breath, focus on the card’s image, and journal for five minutes about how it resonates with you. This simple daily routine grounds you, sharpens focus, and promotes mental well-being by encouraging mindfulness.

Tarot card labeled "Strength" atop a deck, surrounded by amethyst, green, and amber stones on a textured surface.

2. Three-Card Mood Check-In

Use a three-card spread to explore “What am I feeling?”, “Why?”, and “How can I nurture myself?” Reflecting on these cards offers clarity about negative emotions, supports emotional well-being, and highlights self-care strategies tailored to your mood.

Hands shuffling tarot cards on a weathered white table outdoors. Rings adorn fingers, and soft sunlight filters through greenery. Relaxed mood.

3. Anxiety-Relief Visualization

When anxiety spikes, choose a card that symbolizes calm (e.g., The Star) and hold it in your hands. Close your eyes, take a deep breath, and visualize stepping into the card’s scene. This guided imagery functions like a mini-therapy session, using tarot for mental health, lowering stress and promoting physical health through relaxation.

Celtic Cross tarot layout, dark blue background. Cards numbered 1-10. Text lists card meanings. "Nicola Hughes Tarot Reader" noted. — The Celtic Cross Spread

4. Cognitive Restructuring Spread

Adapt the Celtic Cross layout to examine a persistent negative thought. Identify its source, challenge its validity, and draw a card for a healthier perspective. This therapeutic tool integrates divination with evidence-based reframing techniques, fostering personal growth and emotional healing.

Scattered tarot cards featuring various figures and symbols, including the Ace of Pentacles in focus. Cards have a yellow and red theme.

5. Emotion-Mapping Practice

Assign suits to emotions—Cups for sorrow, Wands for anger, Pentacles for envy, Swords for fear. Lay out the entire suit and map where you feel each energy in your body. This tarot card reading exercise gives you a deeper understanding of how emotions manifest, aiding in wellness and self-regulation.

Sailboat on calm water under a starry sky with Milky Way. Reflective surface, clouds lit by warm light. Tranquil, serene atmosphere.

6. Dream Interpretation Support

Keep a tarot journal next to your bed. When you wake from a vivid dream, select a card to symbolize its core message. Reflect on how the card’s symbolism aligns with your dream imagery. Combining dream interpretation with tarot offers a unique form of narrative therapy.

Hands holding a tarot card titled "The Sun" over a floral cloth. Two lit candles are in the background, creating a mystical ambiance.

7. Intentional Affirmation Generator

Shuffle and pull a card, then craft a personalized affirmation inspired by its keywords. For example, The Empress might yield “I nurture my inner wisdom daily.” Repeat this affirmation throughout the day to cultivate a healing mindset and reinforce your spiritual practice.

Abstract image with swirling blue and black patterns, evoking a cosmic or mystical feel. Specks and wisps create a sense of depth.

8. Stress-Management Moment

In moments of stress, draw one card and take a deep breath. Focus on the card’s color and imagery as you exhale. Use this as a mini-stress break to interrupt anxiety cycles and restore emotional balance.

Three tarot cards with celestial patterns are laid out on a yellow background, labeled A, B, OUTCOME, suggesting a decision-making theme.

9. Decision-Making Spread

When facing choices, pull three cards labeled “Option A,” “Option B,” and “Outcome.” Compare their messages and imagery. This structured tarot reading process offers clear guidance and helps you conclude which path aligns best with your goals.

A person in a plaid shirt and cap sits on a rock, writing in a notebook. The misty forest background creates a calm, introspective mood.

10. Shadow Work Prompt

Ask your deck, “What am I avoiding?” The revealed card shines light on hidden fears or trauma. Use this as a cue for therapeutic journaling or a session with a mental health professional to work through deeper issues.

Tarot card "The Lovers - 6" on a dark surface with scattered red petals, a glass jar, and a green mortar. Romantic, mystical atmosphere.

11. Monthly Theme Tracker

At the start of each month, draw a card as your “theme.” Consider it your personal health horoscope: what to focus on for mental well-being. Review it at month’s end to see how you integrated its lessons into your life.

Artist holding colorful paintbrushes and a paint-splattered cup. Wearing a multicolored apron, suggesting a creative, artistic setting.

12. Creative Expression Catalyst

Select a card to inspire a creative project—a poem, painting, or dance. Engaging with the card’s themes can unlock subconscious insights, blending creative therapy with divination for emotional healing.

Open envelope with "Thank you" note on wooden table, near white daisies, pen, and glasses. Warm, appreciative mood.

13. Gratitude Reflection

Pull one card and identify something in your life you’re grateful for. Journal about how this gratitude connects to the card’s message. This practice shifts focus from anxiety to abundance, improving overall mental health.

Hands with navy nails hold tarot cards on wooden table, surrounded by red flowers, a candle, gold leaves, and a crystal, creating a mystical mood.

14. Holistic Health Check

Use a four-card spread to assess four pillars: physical health, emotional well-being, spiritual growth, and relationships. Analyzing each aspect promotes balanced self-care and highlights areas that need attention.

15. Therapist Collaboration

Share a card from your deck in your next therapy session as a case study of your self-exploration. Collaborating with a trained therapist bridges tarot’s intuitive insights with clinical expertise, enhancing both therapeutic and divination practices.

Smiling woman with wavy hair in denim jacket sits in a sunlit field, golden hour lighting. Background features blurred hills and sky.

Why Tarot Reading for Mental Health Works

Focused Attention: Engaging with symbolic imagery redirects rumination into purposeful reflection.
Self-Derived Insights: You draw your own conclusions—strengthening agency and self-trust.
Archetypal Resonance: Tarot cards tap into universal themes that resonate with the subconscious, fostering deeper understanding and healing.

Whether you’re using tarot for anxiety relief, emotional healing, or as a complementary therapy, these 15 techniques demonstrate how tarot can be a powerful tool in your mental health toolkit. Read more about each method to discover how you can start transforming your inner world with tarot reading today.

Remember: Always approach tarot as a supportive practice rather than a replacement for professional mental health care. If you’re experiencing severe mental health issues, please seek guidance from a licensed therapist alongside your tarot journey.