Why the Little Things Matter on Your Mental Health Journey

Mental health struggles can feel overwhelming and affect your ability to function on a daily basis. It can feel nearly impossible to overcome challenges that seem so daunting, and it is normal to feel discouraged at times.

But the good news is that healing is not supposed to be an instantaneous change. True progress with your mental health is often made over time, sometimes happening so slowly that you hardly notice it. 

Embracing the little things is crucial to long-term mental wellness. Focusing on the daily steps you can take, acknowledging how far you have come, and learning to celebrate every accomplishment along the way can help you build a sense of self-trust and self-love, making a huge difference in your journey. 

Take One Step at a Time

It is best to tackle large goals by taking small steps toward them each day. This can stop you from feeling overwhelmed and set you up for long-term success. Instead of trying to solve your problems overnight, taking them on one step at a time can help to prevent failure, burnout, or discouragement. 

For example, if you had the long-term goal of being consistently active throughout depressive episodes, it might be intimidating to try to drastically change your routine all at once. 

Instead of setting the immediate goal of working out for one hour six days a week, try starting with smaller steps. Tell yourself that no matter what, you are going to walk for 20 minutes a day on five days of the week. Over time, you can build on these habits by increasing the intensity of exercise to match your goals as you begin to fall into a routine. 

Here are some concrete ways you can take things one step at a time:

• Break down tasks: Break down large responsibilities into smaller, bite-sized steps to make them less daunting and easier to tackle. Think of it this way: having to clean your entire home in one day may feel stressful and discouraging, but addressing one shelf per day is much more manageable.
• Start with small goals: Aim for realistic, achievable goals each day to avoid frustration and the risk of burnout. Try using the SMART method: set targets that are specific, measurable, attainable, relevant, and time-bound.
• Use timers: Work in short, focused sessions of 20 to 30 minutes to maintain drive without getting overwhelmed.
• Practice mindful breathing: Take a few moments to do slow, deep breaths when you start experiencing negative feelings. This can help re-center your mind and body.
• Take breaks: Breaks can help you avoid burnout and refocus, while ensuring that you have time for yourself and for the activities you love. 

Create a Sense of Self-Confidence

As you start to experience success every day, you can build your sense of self-confidence. Every time you accomplish something, no matter how small, you demonstrate to yourself what you are capable of. This helps you feel empowered, motivating you to take on more challenging steps in the future with greater confidence in your abilities.

Here are some tips to help you build confidence:

• Practice positive self-talk: Replace negative thoughts with affirming messages such as, “I am capable” or “Each step matters.”
• Visualize success: Spend a minute picturing yourself succeeding at a task. This can help prepare your mind for the achievement.
• Reflect on growth: At the end of each week, look back at what you have learned and give yourself credit for your progress.

Celebrate Everything

Celebrating the small wins every day can support you in the long term. Something as simple as getting out of bed in the morning can get you started, setting the momentum for a great day.

Without each seemingly small task, it would not even be possible to reach bigger milestones. The daily steps you take are more significant than they may seem.

You can celebrate yourself in many different ways:

• Acknowledge every win: No matter how small a win may seem, remember that this initial progress will then make larger accomplishments possible. Try to recognize each positive step you take during your day.
• Use visual reminders: Reminders of what you have achieved are a great way to record your victories. For instance, you could use a journal or place sticky notes around your house to highlight tasks you have completed or milestones reached.
• Share with others: Tell a friend, therapist, or support group about your achievements so that they can offer encouragement and support. 
• Create rewards: Treat yourself with something enjoyable after reaching a goal. This can be anything from a favorite snack to a walk, a show, or time with friends.
• Document progress: Keep a journal or photo log that helps you celebrate different moments of your journey so that you can revisit your accomplishments when you need a boost.

Practice Self-Love

A key part of the journey is learning to be kind to yourself. Setbacks are inevitable, and they can actually be fundamental parts of the healing journey. Learning how to love yourself when you make mistakes can take time. 

Here are some ways you can practice self-love:

• Speak kindly to yourself: Use the same compassionate language for yourself that you would use with a loved one when they experience struggles.
• Accept imperfection: Remind yourself that setbacks and mistakes are normal and essential to growth.
• Practice self-care: Engage in an activity that brings you comfort, such as reading, listening to music, or taking a warm bath.
• Set healthy boundaries: Allow yourself to say “no” when you need rest or time for self-care. 
• Recognize your needs: Regularly check in with yourself and acknowledge your mental and emotional needs.

Mental Health Support from Jackson House

While working on your mental health can feel like an ongoing battle, it can become a journey of self-love and self-discovery. As you learn to embrace each part of the process, you will begin to see that the “little” things have been major all along.

You are not alone on the road toward mental wellness. At Jackson House, we offer support through each step. Reach out today for more information on how we can support you.