10 Little Mental Health Tips From My Therapist

„You cannot heal in the same place where you got sick.“

1. Actually try writing your thoughts down. Venting through writing helps you get out your frustrations. You don‘t need to write anything in-depth or lenghty – just take five minutes a day to write down your thoughts, feelings or ideas. Keep a journal.
2. When you‘re super stressed and overwhelmed, see if there‘s any way to put a positive spin on it. „The sensation of pressure doesn‘t have to be negative – it can be a positive challenge and motivating“.
3. Plan to take daily, low-key walks (and actually do them). Sometimes you just need to step away from what you‘re doing or dealing with and get some fresh air. Sure, getting regular exercise is important for mental health, but even just taking regular, relaxing walks can be soothing for your mind.
4. Counter negative thoughts with positive ones. Negative thoughts are just a part of life, but they don‘t have to consume you. Instead of trying to ignore those thoughts altogether, try countering them with positive statements.
5. Make a list of „your people“. You know the ones – these are the people you know you can always call or text. By building a list of people that you trust, you allow yourself a strong sense of not being alone.
6. When you‘re stuck in a negative thought spiral, write down two good things. It‘s hard to think of anything else when you‘re really upset. Just think of two or three positive tings in your life in this moment. This can help ease your feelings.
7. Have a self-care arsenal. Everyone has certain things or coping mechanisms that give them a boost, just make sure it‘s accessible when you really need it
8. Talk back to your inner voice. Everyone has an inner voice – but sometimes that voice can be cruel. Learning to have a reassuring and soothing inner voice can make a big difference in improving your mental health.
9. Ask yourself „and then what?“ when you‘re stuck on an anxious thought, push your thought process forward by forcing yourself to think ahead.
10. Have a bedtime ritual. Quality sleep is a crucial part of your mental health, so do everything you can to try to quiet your thoughts before you get into bed.

„In therapy, symptom reduction does not seem to be a strong predictor of long-term change. Instead, symptom reduction may be a result of engaging in more adaptive, meaningful behaviors rather than a precursor to engaging in meaningful behaviors. This means that practicing meaningful behaviors even when the symptoms are present may be better therapeutically than trying to make the symptoms subside before engaging in such behaviors.“