When is the right time to take a step toward improving your wellness? How about right now? You can learn strategies and make a few changes. That step doesn’t have to be anything big. In fact, it is much smarter to start small and add changes as we get comfortable. Here are a few of my favorite small things that I do from time to time to jump-start my recovery and wellness journey.

Get up and move

My mental health symptoms make me lethargic sometimes. Adding movement gives me endorphins that brighten my outlook.

The thought of going to a gym or getting on a treadmill in my own home may be too much so I think small:

Play a favorite song, close your eyes and move to the music for 3 minutes.
Go up and down the stairs 3 or 4 times in a row.
Walk your dog an extra block.

Connect

Seligman in his book Flourish: A Visionary New Understanding of Happiness and Well-being talks about social connectedness as critical to moving from recovery to well-being. Connecting is not easy when you are living with symptoms like anxiety and depression. So think tiny and grow.

Here are some things you can try:

Connect with one person a day. It can even be through text, email or social media. Ask them how they are; be curious.
Volunteer once in a local animal shelter to walk a dog or pet a cat.
Make an in-person donation of a few groceries to a local food bank.
Fill a bag with usable clothes you don’t need and take it to the Salvation Army or Goodwill. Look into the volunteer's eyes and say thank you.

Practice gratefulness

We sometimes focus so much on what is wrong with us that we forget to focus on what is right with us.

Focusing on the good can give us energy to work on the bad stuff.

Make a list of ten things you are grateful for. Try it while you drink your first cup of coffee in the morning. If you can't do ten, start with just one.
Think back to a time when someone did something kind or helpful for you. Thank them in an email or letter. You will make their day.
Pay it forward by doing one kind thing for someone each day. You can pick up a neighbor’s newspaper off the pavement and put it on their porch. Or compliment someone on their work or sense of humor.

Add an element

Often, adding simple things to your daily routine can be very helpful. A few of my favorites:

Short three-minute meditations can help clear your mind. There are several online guided meditations out there you can try for free. I like the ones available through the UCLA Mindful Awareness Research Center. But you can even search Google or YouTube to find more.
Drink your water – but do not over-hydrate. Getting enough water is more important than we think but some medications make us very thirsty and drinking too much water is also not good for you. Fill up a container with your 8 glasses and make sure you drink it down during the day.
Soak in the sunshine. Get outside to take in that vitamin D. Many of us benefit by having time in the sun, but don’t forget your sunscreen!

Conclusion

Whether you’re looking for a new year’s resolution, making a change on your birthday, or taking a wellness step on a random Tuesday, there are simple things you can try. They can be added to any current medication and talk therapy regime to help move towards recovery, build resiliency and enhance well-being. Just do one thing. Start small. Add as you go.

Sources:

Seligman, M. Flourish: A Visionary New Understanding of Happiness and Well-being. Feb. 7, 2012.

UCLA Health. Free Guided Meditations. Accessed June 13, 2024.

Do One New Thing — Small Steps to Wellness

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