At TherapyWorks, we believe that living better isn’t about making huge, overwhelming changes—it’s about small, intentional choices that add up over time. Mental health isn’t just about therapy sessions (though we’re big fans of those!). It’s also about the little things we do each day to support our well-being.
If you’re feeling stuck, overwhelmed, or just ready to feel better, start here. Here are five small changes you can make today that will have a big impact on your mental health.
1. Prioritize Sleep (Your Brain Will Thank You!)
We know sleep is often the first thing to go when life gets busy. But your brain needs rest to function at its best. Lack of sleep increases stress, anxiety, and emotional ups and downs. Try these small shifts:
- Set a bedtime alarm to remind yourself to wind down.
- Avoid screens at least 30 minutes before bed.
- Try a simple nighttime routine (like reading or stretching) to signal to your brain that it’s time to rest.
2. Move Your Body (Even Just for 5 Minutes)
Exercise doesn’t have to mean an hour at the gym. Movement—even a five-minute walk—helps reduce stress, improve mood, and boost energy. If you’re feeling down, try:
- Taking a short walk outside between meetings.
- Stretching for a few minutes when you wake up.
- Dancing to your favorite song in your living room (yes, it counts!).
3. Practice a Two-Minute Mindfulness Break
Mindfulness doesn’t have to mean meditating for hours. Taking just two minutes to pause, breathe, and check in with yourself can make a big difference. Try:
- A simple breathing exercise: Inhale for four seconds, hold for four, exhale for four.
- Noticing five things around you to ground yourself in the present.
- Checking in with yourself: “How am I really feeling right now?”
4. Reach Out to Someone You Trust
Connection is so important to our mental health. Even a short conversation with a friend, family member, or therapist can lighten your mental load. Not sure where to start? Try:
- Sending a “just thinking of you” text.
- Planning a quick coffee chat or phone call.
- Writing down what’s on your mind (sometimes, journaling helps when you’re not ready to talk).
5. Give Yourself Permission to Rest
Rest isn’t a reward—it’s a necessity. If you’re constantly pushing yourself to be productive, consider this your reminder that it’s okay to slow down.
- Say “no” to one thing that feels draining.
- Give yourself five minutes of quiet time (without guilt).
- Remind yourself: You are worthy of rest.
Let’s Live Better, Together
At TherapyWorks, we’re committed to helping our community live better—mentally, physically, socially, and emotionally. Small changes lead to big results, and we’re here to support you along the way.
If you’re ready to take the next step in prioritizing your mental health, our team is here to help.
• Visit mytherapyworks.com/schedule
• Call us at 408-508-6789 or 831-525-5000
• Email hello@mytherapyworks.com
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