Your mental health is, of course, a big deal—arguably one of the biggest deals in your life. And when something is a big deal, it can seem as though it requires big gestures to keep things moving in a positive direction.
In some ways, that is certainly true. You could make a case, for example, that addressing a mental health concern by seeking out treatment is a big—and necessary—gesture toward resetting your life.
In other ways, however, it turns out that a variety of small routines can make a difference as you work to build on your mental health gains over time. What sort of small routines? We are glad you asked.
Get Grounded in the Morning
All too often, the morning is a terribly hectic time as you try to rush off to work or other responsibilities. But you can do your mental health a favor by starting your day more calmly and intentionally.
Your morning routine might include some light stretching, a deep breathing exercise, listening to some of your favorite calming and/or energizing music, and noting at least one thing you would like to accomplish during the day ahead. And you should take the time to eat something that will fuel your morning.
Make a Move or Two
Even if you dread exercising, a little movement each day can support your mental health. A quick walk, for example, can help you reset and can lessen feelings of anxiety.
Any and all movement counts as a positive when it comes to healthy habits. You can start as small as you would like. Odds are good you will find yourself adding a little more movement to each day as you start to experience the benefits.
Take a Midday Break to Recharge and Reflect
Rather than wolfing lunch down at your desk (or skipping the meal altogether), take a real break in the middle of the day.
Eat something healthy and delicious. Make sure to drink some water (a good practice throughout your day). Go for that walk we mentioned above. Spend a few minutes listening to your favorite podcast or reading something you enjoy. This is also a good time to reflect on how your day is going so far. What emotions have you felt—and what triggered them? What can you do to set yourself up for a good afternoon?
Keep at Least One Connection Going Strong
Loneliness and boredom are enemies of mental wellness, so it is a good idea to be intentional about keeping in regular touch with at least one close friend or family member. There may be times when you share your struggles with your confidante, but a true connection will also involve simply enjoying each other’s company.
You might set up a regular lunch or coffee meeting with your friend. You could arrange a time to have a quick phone call once in a while. Even a quick text can help you build and maintain a connection.
Celebrate a Small Victory Every Day
When you are struggling in one way or another, it can be hard to remember that even as some things are going wrong, other things are going right. Taking a moment to note a small win can be an excellent practice for resetting the way you think about your day.
How small can these wins be? Very. You might note that you ate breakfast, took a shower, stayed calm in a difficult situation, or asked someone for help.
As you develop this habit, you might decide to build on it by starting a gratitude journal—a kind of journaling practice that encourages you to identify three things you are grateful for each day.
Stick to a Nighttime Routine for Better Sleep
Restful sleep is absolutely central to your mental health (and your physical health, too). You can increase the likelihood that you get the sleep you need each night by leaning into a regular, repeatable nighttime routine.
Your routine will be your own, but it might include listening to some soft music, taking a relaxing bath, doing some stretching, doing a short mindfulness exercise, and more. (You might note that this evening routine mirrors your morning routine—bookending your day with care.)
Your personal routine will also be more effective if you power down your screens an hour before you go to bed and stick to a regular bedtime.
Take that First Big Step and Get the Help You Need
At Peak View Behavioral Health—located in Colorado Springs, Colorado—we help individuals who are struggling with a variety of mental health disorders, including depression, anxiety, or panic, and issues grounded in traumatic experiences. We are dedicated to helping you restore balance and hope to your life through personalized, evidence-based treatment programs. You can count on us to listen closely so that we understand your unique story and needs.
The team at Peak View has extensive experience, high levels of training, and a spirit of empathy—all of which means that you will be treated kindly and treated effectively when you pursue mental health treatment with us. Ready to make a change? We are ready to get started.
