Taking care of our mental health doesn’t require a complete life overhaul. These small daily practices can help us stay grounded, self-aware, and emotionally balanced throughout our day.
Name Your Feelings Out Loud
Pause and ask yourself: “What am I feeling right now?” Labeling your emotions helps your brain process and regulate them. Instead try saying “I’m feeling anxious, but hopeful.”
Use a 3-Word Journal Prompt
Write down three words that describe your emotional state. Remember thoughts are flexible interpretations or opinions, while feelings are a result of how those interpretations are personally experienced. For example, feelings may include sad, embarrassed, or overwhelmed. Over time, you may begin to see patterns that highlight stressors or strengths.
Hand on Heart Breathing (1-Minute)
Place one hand on your heart and take 3 to 5 slow, deep breaths. This activates your body’s calming response and gently reconnects you to the present moment.
Set an Intentional Word for the Day
Choose one word that reflects how you want to move through your day. For example, clarity, patience, joy, or focus. Let your word guide your mindset and actions.
Scale Your Mood (0-10)
Ask yourself, “Where am I on a scale from 0 to 10?” Zero is depleted, ten is thriving. A useful way to track patterns is to add a quick note such as “I’m at a 4. I didn’t sleep well or eat breakfast.”
Check Your Basic Needs
Mental health is closely tied to physical health. Begin with the basics. For example, ask yourself “Did I sleep at least 7 hours? Have I eaten something that would cause a mid-day crash? Am I hydrated?”
Send a Soulful Message
Reach out to someone who brings you peace or joy. A quick “Thinking of you” or “Thank you for being in my life” can nourish connection for the both of you.
Keep in mind, the goal isn’t perfection, it’s presence. It’s about building small, intentional habits that keep you grounded and self-aware. Whether it’s pausing for mindful breaths or simply asking yourself how you’re feeling, these practices create a steady rhythm of care that helps you navigate both challenges and joys with greater resilience. By treating your emotional well-being as a daily priority instead of an afterthought, you give yourself the space to grow, heal, and thrive in ways that positively ripple into every area of your life.
Self-help information and information from the internet is useful, but it is not a substitute for professional advice. If you are currently in treatment or in therapy, please consult your therapist, psychiatrist, or other mental health professional.
