20 Small Steps You Can Take to Protect Your Mental Health Right Now

Numb. Angry. Exhausted. Blindsided. Terrified. Heartbroken. Betrayed. These are just some of the reactions people have been sharing in the wake of what was, for many, a bewildering and draining election cycle. And while it may feel like a luxury to think about your own individual mental health at a time like this, taking small steps to protect your peace and nourish your well-being is essential. Giving yourself a few moments of space, peace, and comfort is what will allow you to pick up the pieces and move forward. If you’re one of the many people directly affected by an administration that targets the most vulnerable, you need to prioritize your own self-care; and if you’re not, you need the strength to turn outward, rallying around marginalized people and standing up for what’s right.

When you’re already overwhelmed, it can be difficult to know what to do next. So we strove to answer a specific question: what is the one (just one) thing therapists and psychologists would recommend doing every day to improve your mental health? After speaking to our roster of mental health experts, we came away with a list of 20 strategies. Any of them can be added into your daily routine, but you can also try one or two in the moment when you feel anxiety or stress starting to creep in. Hopefully, you’ll find a handful that work for you.

Ajita Robinson, PhD, LPC, is a licensed clinical counselor and trauma therapist at FIT Counseling Services.

Melissa Wesner, LPC, is the owner of LifeSpring Counseling Services in Towson, MD.

Amanda V. Porter, PhD, MSN, is a psychiatric nurse practitioner at Lindner Center of HOPE/UC Health — University of Cincinnati Medical Center.

Tricia Wolanin, PsyD, is a clinical psychologist.

Samantha Snead, LPC, is the clinical director of Leesburg Treatment Services in Richmond, VA.

psychologist Lauren Kerwin, PhD, is the executive clinical director of Evolve Treatment Centers in California.

therapist Arien Conner, LCSW, is the owner of Clear Path Counseling.

Lacrecia Dangerfield, EdD, LPC, is a therapist in Tennessee.

Lauren Ruth Martin, LPC, is a therapist in Franklin, TN.

Tammer Malaty, is a licensed professional counselor.

Elizabeth Irias, is a licensed marriage and family therapist.

Onnie Michalsky, LCPC, NCC, is a therapist with Michalsky Counseling and Health Coaching.

Annie Miller, LCSW, is the owner of DC Metro Sleep and Psychotherapy

Nikki Winchester, PsyD, is a clinical psychologist and owner of Cincinnati Center For DBT.

Carolyn Davis-Cottle, LCSW, is the founder of Inner Image Counseling & Consulting.

Jason Fierstein, LPC, is a therapist at Phoenix Men’s Counseling.

Benson Munyan, PhD, is a clinical psychologist and director of Neurocove Behavioral Health.

Marianne Callahan, PhD, LMFT, is the clinical and program director for The Maple Counseling Center.

Renee Exelbert, PhD, is a psychologist and founder of The Metamorphosis Center.

Michael McGarry, LCSW, is a therapist and cofounder of Atlas Health Group.

As a note, you don’t need to try each of these strategies every single day — start with one or two at a time, experiment, and find what works best for you. Use this list as your starting point to develop your own mental-health-boosting practice. If you need additional support, reach out to a therapist or mental health professional for the best personalized medical advice.

“Many of us start our day by checking email, text, or social media. This immediately puts us on someone else’s schedule,” says Ajita Robinson, PhD, LPC. “For many, this creates anxiety about what all they need to ‘do’ in the hours ahead. I suggest that individuals start their day doing something for them: eating breakfast without distraction, prayer, journaling, exercise, something that fills their own cup.”

Whether you have trouble drifting off or staying asleep, “many people experience sleeping difficulties as a result of their mental health,” says Melissa Wesner, LPC, which can lead to fatigue, irritability, difficulty concentrating, and other mental health difficulties. To get into a good sleep routine, try to get out of bed at the same time every day, says Amanda V. Porter, PhD, MSN, a psychiatric nurse practitioner. “Sleep is sacred, yes, but the brain craves structure and routine,” she sayd. “Going to bed the same time every night and getting out of the bed at the same time every morning is part of healthy sleep hygiene — and solid, restorative sleep is an antidepressant all its own.”

Take time in the morning to center and ground yourself before your day begins. “This may be a meditation, run, yoga, diaphragmatic breathing, or mindful coffee drinking. Choose a daily discipline that can help fuel you the rest of the day,” says Tricia Wolanin, PsyD. She also recommended starting your day with intention, asking how you want to feel and what you want to accomplish that day.

Setting a small, achievable daily goal can build a sense of mastery and accomplishment, says Samantha Snead, LPC. “At times, we tend to set major goals for ourselves that are difficult to accomplish in one sitting,” she says. When you can’t complete that goal, you get discouraged and hopeless, which hurts your mental health and sense of self-worth. Your daily goal can be truly small: making your bed, reading a chapter in your book, or reciting a positive affirmation. “The feeling that you completed something, no matter how big or small, encourages your brain and body to keep going,” Snead says. “Even if at the end of the day you were only able to get that one task done, you still accomplished a goal you wanted to do, and that feels pretty good.”

Try practicing mindfulness for one minute every day, advises psychologist Lauren Kerwin, PhD. Once a day, focus all your senses on:

“This type of exercise only takes a few minutes but does wonders for your mental health,” Dr. Kerwin says. “It helps your mind stretch the mental muscle of observance and mindfulness, of becoming more aware and observant of the facts surrounding you.” When your emotions start spiraling, this practice grounds you in your physical reality.

Breathwork can provide mental health benefits. With this in mind, therapist Arien Conner, LCSW, recommends starting your day with box breathing. “I frequently recommend box breathing to my clients and will practice with them,” she says. “Breathing exercises help to reduce stress, improve concentration, help to center you for the day, ease anxiety, lower blood pressure, and release endorphins, which can help to improve mood and alleviate pain.” Here’s how to try box breathing:

“Being bombarded with media and the energy of other people can be taxing on one’s mental health,” says Lacrecia Dangerfield, EdD, LPC. She suggests disconnecting for five to 10 minutes a day to reengage and refocus your mind while connecting with your body. “I have found it helpful to disconnect for five to 10 minutes at the end of a workday so that I can connect with myself and family,” she tells PS.

Mapping out your day with lists helps you prioritize and manage expectations, says Lauren Ruth Martin, LPC. Setting aside some less-urgent tasks can also reduce anxiety and help you learn to finish work without self-criticism. And if you’re a procrastinator, that’s OK too, Martin says. “I’m a procrastinator myself, and I used to beat myself up, making the procrastination useless,” she explains. “Since I have my list and have dedicated a time to completing the task, I’m going to mindfully enjoy my show and then get my work done even if it is last minute.”

Getting your heart rate elevated for 30 minutes a day through exercise releases endorphins and can even help with depression and anxiety, explains therapist Tammer Malaty, LPC. “It doesn’t have to be the most strenuous workout, but it should be enough to feel like you have pushed yourself,” he tells PS — all types of exercise can benefit your mental health.

With a gratitude journal, you can “write your way to happiness,” says Elizabeth Irias, LMFT. Each night, take a few minutes to write down something positive about the day, she says, even if it’s small. “Did your favorite song come on the radio, or did you enjoy a quiet moment watching your kids play peacefully together?” Reflecting on the positive parts of your day right before bed can help you sleep better and experience less stress overall, she tells PS. This can also turn into a running list of positivity that you can refer back to when your life gets tough, says therapist Onnie Michalsky, LCPC, NCC.

Set aside a specific time during your day to let yourself worry and plan, says Annie Miller, LCSW. “The idea is to minimize worry and stress by scheduling it into your day.” Set a reminder for yourself, and choose a time that’s far enough away from your bedtime so your brain can settle down before bed. Use the time to acknowledge anything you’re worried about and make plans to address any issues, Miller says. “After your worry time is over, put the stressful things aside and remind yourself that it’s not time to worry right now and move onto other things. Your brain will eventually get used to this new routine, and it will start to be able to let worries go more easily.”

“Saying no to expectations and things that aren’t aligned with the person’s values, energy, or priorities is important,” Dr. Robinson says. “It’s an effective way to manage healthy boundaries and gives the individual room to say ‘yes’ to things that are in their best interest.”

Choose to do one small thing that makes you happy every day, says Nikki Winchester, PsyD, clinical psychologist. This could be as simple as eating a delicious meal, lighting your favorite candle, or listening to your favorite music. “Doing one thing that brings pleasure to your life every day will decrease your vulnerability to emotions and help you cope better with stressors,” Winchester says. “When we are feeling down or stressed out, one of the first things to go is pleasant events. It’s pretty crucial to do pleasant things to keep your mental stamina going.”

Feeling cooped up and stressed? You’re not alone. Not being able to move around the world as before and living in fear of the virus “has left many feeling fatigued, frustrated, helpless, or hopeless,” says Carolyn Davis-Cottle, LCSW. “Going for a walk will lower your blood pressure and improve your mood.”

“One effective thing that people can do to daily improve their mental health is to recognize their feelings and feel them fully, without pushing them away or dismissing them,” says Jason Fierstein, LPC. Pushing aside your feelings and emotions can cause a buildup that can lead to mental health problems, Fierstein explains. When emotions come up or feel overwhelming throughout the day, try to name them, he suggests. Spend a minute staying with them until they open up and pass.

“Humor, particularly during times of prolonged stress, can have several benefits in both the short- and long-term,” says Benson Munyan, PhD, a clinical psychologist. Laughing can refresh your perspective and release endorphins to lift your mood, he explains, so it’s worth finding a few funny videos or memes to laugh at throughout your day.

Doing five to 10 minutes of meditation a day is crucial to your mental health, Malaty says. Any kind of meditation can work, he added: try breathing exercises, mindful meditation, or even app-guided meditation. “Exercising that muscle that has us singularly doing something is key,” he explains. “We live in a time when we are rarely doing one thing at a time, and that is detrimental to the neural resources we have.”

“I recommend making a point of keeping in touch with people you care about,” says Marianne Callahan, PhD, LMFT. “If you are feeling isolated, then call at least one person every single day and chat. You can check in with others and just let them know you are thinking about them. It makes us feel good when we take care of others, and in return, it helps us feel good by being connected.”

“Getting out into nature each day can shift our mood dramatically,” says Renee Exelbert, PhD, psychologist. Spending time outside promotes calm and helps you stay focused on the present moment, she explains, providing a refreshing break from the stress of the day.

Self-reflection, or thinking deeply about our pasts, our thoughts, and our ideas, is something a lot of us tend to avoid, says therapist Michael McGarry, LCSW. “It is challenging, and for some, brings painful thoughts,” he tells PS. But self-reflection helps us better understand ourselves and our triggers, fears, bright spots, and strengths, McGarry says. “With care and preparation, we can better understand these thoughts and make self-reflection a powerful activity to improve our behaviors and emotions.” Try to dedicate a few minutes a day to these deep, probing thoughts, and allow yourself to learn and grow from what you find.

— Additional reporting by Chandler Plante and Mirel Zaman

Maggie Ryan was an assistant editor at PS. A longtime runner and athlete, Maggie has nearly four years of experience covering topics in the wellness space, specializing in fitness, sports, nutrition, and mental health.

Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.

Mirel Zaman (she/her) is the health and fitness director at PS. She has over 15 years of experience working in the health and wellness space, covering fitness, general health, mental health, relationships and sex, food and nutrition, spirituality, family and parenting, culture, and news.