When I was in a dark place, the idea of making huge changes to feel better felt overwhelming. But over time, I discovered that small, consistent actions could make a big difference in my mental health. These weren’t grand gestures or instant fixes—they were tiny steps, easy enough to do every day, but powerful enough to help me feel a little better over time.
Here are some of the small changes I made that helped me along the way:
1. Stepping into the Sunshine
One of the simplest yet most powerful steps I took was stepping outside into the sunshine, even when I didn’t feel like it. There’s something about fresh air and natural light that has a calming effect on the mind. The warmth of the sun on my skin, the gentle breeze, and the peacefulness of being outside grounded me in a way that nothing else could.
And gradually, I noticed that these moments outside lifted my mood and helped me reset when I felt overwhelmed or drained. Over time, I learned that even on the busiest or most stressful days, taking a moment to bask in the sunlight was an essential act of self-care.
2. Setting Simple, Achievable Goals
One of the things I struggled with most was the constant pressure to be “doing” something big or making massive progress. It was exhausting and often made me feel like I wasn’t enough. So, I began setting simple, achievable goals each day. These weren’t grand resolutions—just tiny tasks like “Make the bed,” “Drink a glass of water,” or “Read for 10 minutes.”
Starting my day with small wins helped me feel a sense of accomplishment, no matter how small the task. It also reminded me that mental health improvement doesn’t need to be about monumental shifts; sometimes it’s the tiniest of actions that can create a sense of momentum and motivation.
3. Writing Down One Good Thing Each Day
When my mind felt heavy, it was hard to focus on anything positive. So, I started keeping a little notebook where I’d write down one good thing that happened each day.
Some days, it was something big, like hearing from a friend. Other days, it was as small as getting an extra scoop of serving when I make a purchase or going a day without having to deal with something to make me sad. Over time, this practice helped me notice the little joys I might have otherwise missed.
4. Mindful Breathing
When my mind was racing, or I felt stressed, I turned to mindful breathing. Taking just a minute to focus on my breath—deeply inhaling through my nose and slowly exhaling through my mouth—became a daily ritual. I didn’t need any special tools or complicated techniques. Simply pausing to breathe with intention helped calm my nervous system and reduce the tension I was carrying.
I started practicing this during moments of anxiety, but eventually, it became a tool I used throughout the day—whether I was standing in line at the supermarket, stuck in traffic, or sitting at my desk.
5. Unplugging from Technology
In a world that’s constantly connected, I found that taking breaks from screens was one of the most effective steps I took for my mental health. I began setting aside specific times of the day to unplug—whether it was during the first hour of the day before checking my messages & social media, when I felt overwhelmed during the day or before I went to bed.
This gave me space to be present and reconnect with myself and those around me. It also helped me avoid information overload, which often left me feeling drained and anxious. Disconnecting from technology became my way of protecting my mental health and reclaiming my peace of mind.
6. Practicing Gratitude for the Present
When I felt stuck in negative thoughts, I tried grounding myself in the present moment. Sometimes, that meant taking a deep breath and noticing the colors around me. Other times, it meant saying “thank you” for something simple, like a roof over my head or a meal on my table.
Practicing gratitude didn’t mean ignoring the hard stuff—it just helped me balance it with moments of appreciation.
Small Steps, Big Impact
Looking back, these small steps didn’t feel like much at the time, but they added up in ways I didn’t expect. They gave me tiny moments of peace, hope, and connection, even on the hardest days.
If you’re struggling, I encourage you to start small. Find one tiny step you can take today, whether it’s stepping outside for a few minutes, setting tiny achievable goals, or simply pausing to take a deep breath.
Healing isn’t always about big changes—it’s about the little things we do every day to show ourselves love and care. Over time, those little things can make all the difference.
