How I Supported My Mental Health—One Tiny Habit at a Time

Category: Mental Health

For a long time, I thought healing had to be some big, dramatic moment. A breakthrough in therapy. A total life reset. Some magical fix.

But what actually helped me feel better—more like myself again—were the smallest, quietest changes. They were things I didn’t even recognize as self-care at the time. But looking back, they were the foundation that helped me rebuild.

I didn’t wake up one day and suddenly feel okay. What happened instead was a series of tiny, consistent shifts. Here are the ones that helped me the most:

Going to therapy

In the beginning, I went weekly—because I truly didn’t feel like I could survive without it. It gave me structure, coping tools, and someone to walk through the mess with. Over time, I started spacing out my sessions to every few weeks. That shift wasn’t because I stopped needing therapy, but because I had grown. I could handle more on my own—but I’m still a huge believer in continuing to go. It’s part of my maintenance, not a sign that something’s wrong.

Getting outside for a daily walk

There were days I didn’t even go outside to get the mail. Working from home made it way too easy to stay in my little bubble, especially when the weather was dark and dreary. But at one point, I made a promise to myself: get outside every day—sun, snow, rain, whatever. I laced up my boots, stepped outside, and just walked. No music. Just me and my thoughts. Every time I came back inside, I felt clearer. Lighter. Less foggy. I was honestly shocked how well it worked.

Walking shelter dogs on weekends

On weekends, I started volunteering at a local animal rescue—mostly to walk dogs. At first, it was just something to get me out of the house. But it quickly became one of the most meaningful parts of my week. Spending time with animals, moving my body, and doing something that helped them… helped me, too. That hour every Sunday gave me presence, purpose, and a lot of wagging tails. (Fun fact: I wound up fostering my first pup ever from this experience!)

Journaling every night with a cup of hot tea

I had journaled in the past during other seasons of personal growth, but I had fallen off. I brought it back—and this time, I paired it with a calming cup of tea. It became my sacred little moment before bed, a way to reflect on the day and slow my mind down. This wasn’t deep soul-searching every time—sometimes it was a quick brain dump. But showing up for myself this way every night made a difference.

Meditating for 10 minutes a day

I used to do this religiously during the pandemic—then fell off for about a year and a half. Restarting this habit was one of the best things I did for my mental health. I downloaded the Calm app and stacked it into my morning routine, right after my workout. It became a one-two punch: physical fitness, then mental fitness. At one point, I had a 151-day streak. I was serious about making it stick, and it felt so good to have that consistency again.

Reading for at least 10 minutes a day

Ten minutes was my minimum—but some days I’d keep going much longer. I’d get completely wrapped up in a book and not want to stop. During the hardest moments, when I could barely function and all I could do was sit in a chair while my dad watched TV, reading gave me something productive to hold onto. Something that helped me cope. I leaned heavily into self-help and mindset books that reminded me I wasn’t alone and that things could get better.

(P.S. – Some of my favorites were Why Has Nobody Told Me This Before? by Julie Smith; When You’re Ready, This Is How You Heal by Brianna West; and Happy Days by Gabby Bernstein)

Practicing breathing for 3 minutes a day

This one came straight from my therapist. I didn’t realize how powerful proper breathing could be until I started practicing it regularly. There are so many different techniques that can help calm the nervous system, and I wanted to build the muscle so that if I ever had another anxiety attack, I’d have a reliable tool to ground me. A few deep, focused breaths became my reset button.

Exercising daily (outside of walking)

I committed to at least 30 minutes of exercise a day—ideally something separate from the walk. But on the low-energy days, the walk could count. This wasn’t about trying to be super fit—it was about mental clarity. Elevating my heart rate helped me release anxiety, clear my thoughts, and reconnect to my body. The goal was never perfection—just consistency.

Using a mindfulness app daily

I used an app called Ahead and made it part of my daily routine. The lessons were short but powerful, and they helped me understand myself better. The repetition was actually what helped most—it made certain lessons on anxiety and thought patterns really click. Some of them I revisited multiple times, and every time, I took away something new.

Using light therapy while I worked

Since this all started in January, I was dealing with cold, dark, gloomy days. While daily walks helped, the sun just wasn’t always there. So I bought a light therapy lamp and kept it on my desk while I worked. Even though I was getting outside, this was a little boost I didn’t realize I needed until I tried it.

Logging my habits and moods

I used an app called Habit Tracker to keep track of all of these things. Not only did it help me stay consistent (I love checking things off a list), but it gave me something even more valuable—data. I could literally see patterns between how I was feeling and what I had been doing. If I had a rough week, I could look back and realize—oh, I skipped journaling for three days, no wonder why I feel moody. That insight helped me get back on track. I still use it to this day.

Keep in mind, none of these things “fixed” me overnight. But done consistently, they helped me build trust with myself. Slowly, these habits became rituals—and those rituals became anchors that kept me grounded when anxiety tried to sweep me away.

And while I added many of these shifts all at once, I don’t recommend that for everyone. It worked for me because I already had a foundation and the flexibility in my schedule to fit them in. But truthfully, it can feel really overwhelming to change too much at once—and that’s usually when we give up. That’s why I started tracking my habits: to stay motivated, but also to give myself grace when life got busy.

So if you’re just starting out, try one thing. Let it become part of your day. Then add another. Go at your own pace. This isn’t about doing everything perfectly—it’s about finding what supports you.

Now tell me, which one of these daily shifts would you want to try first? I’d love to hear. Leave a comment below or message me on Insta!

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Simply Misunderstood XO