Back to Basics - 5 Habits That Actually Boost Your Mental Health

Hello! Welcome to another edition of ABC of Mental Health, your partner in the journey to better well-being. So much of mental health advice online can feel overwhelming – long routines, complex tools, or “fixes” that don’t fit real life. But often, it’s not about doing more – it’s about returning to basics. This edition explores simple, consistent habits – small practices that you can return to at the end of the day.

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One relevant recommendation:

The Science of How your Brain Forms Habits (3 minute watch)

Ever catch yourself scrolling without thinking? That’s your brain on autopilot! Ready to break the cycle and build better habits? Watch this Youtube Short to find out!

Two Quotes on Finding your Power:

Jim Rohn, entrepreneur, author, and motivational speaker, often spoke about how small, consistent actions over time lead to meaningful life changes:

“Motivation is what gets you started. Habit is what keeps you going.”

Rabindranath Tagore, one of India's greatest literary figures, emphasising spiritual and humanistic philosophy, thought that:

“Overstraining is the enemy of accomplishment. Calm strength that arises from a deep and inexhaustible source is what brings success.”

Five TherapyShorts from TST

1. Mindfulness isn’t about clearing your mind
   It’s about noticing. The sound of your breath, the way your feet rest on the ground, or the smell of your morning tea. Even two minutes can shift your nervous system from overwhelm to regulation. Instead of judging distractions, simply observe them and return to your focus. Ask yourself: “Where am I right now? What can I notice at this moment?” Each small return strengthens your ability to feel safe and grounded.

2. Movement is about presence, not perfection

   Even small actions like a short walk, stretching, or dancing to a favourite song remind your body that it has space and permission to exist. Maybe right now you’re at step one, taking 250 steps. That’s already progress because it’s not 0. Then we’d ask: “What would a 2 look like?” Perhaps it’s 500 steps, or walking down to the gate and back. 250 steps → 500 → 750 → 1,000 → 2,000 → 3,500 → 5,000 steps. Each step is evidence that you’re capable of building something sustainable. Instead of waiting for a “big leap,” you’re practicing presence in motion.

3. Sleeping right is an act of care
   Sleep is the body’s built-in repair system and small rituals can help: dimming lights 30 minutes before bed, turning off screens, or listening to calming sounds. Ask yourself: “What helps me rest, even a little better?” Instead of chasing perfect sleep, notice what’s already working and build gently from there. Rest becomes not just routine, but resistance – a reminder that your body deserves care.

4. Gratitude can coexist with grief

   Gratitude isn’t denying struggle – it’s letting joy and grief exist together. Start small: one nourishing thing from today, like the comfort of your bed or a laugh with a friend. Instead of bypassing pain, gratitude asks: “What sustained me, even a little, today?” These moments don’t erase hardship but remind us of the resources we already have.

5. Journaling creates spaciousness

    It allows us to separate ourselves from our thoughts and feelings and uncover our strengths. It offers a safe place to name what often stays unspoken. It doesn’t need to be neat or long. Try: “One thing I’m carrying today is…” or “One thing I want more of is…” “What got me through yesterday?” Journaling is less about fixing, more about listening to yourself.

A QUICK QUESTION…

Imagine yourself one month from now. What habit would you like to build consistently? Vote here!

Last week, we asked you what helps you regulate your emotions the most, and the responses were… (drumroll please)…

With care and compassion,

The Social Therapist