Small Steps For Better Mental Health This October

October doesn't have to be the month you completely overhaul your life or finally "get it together." Sometimes the most sustainable changes come from small, consistent actions rather than dramatic lifestyle shifts. This month, instead of setting overwhelming goals, what if you focused on tiny adjustments that could have a big impact on your mental health?

Let's start with morning routines. You don't need a perfect morning routine that takes two hours and involves meditation, journaling, exercise, and a perfectly balanced breakfast. But you might benefit from just one small change that helps you start your day feeling more grounded. Maybe it's drinking a glass of water before you check your phone, or taking three deep breaths before you get out of bed. Small, but significant.

Sleep is another area where minor adjustments can make major differences. Rather than trying to completely overhaul your sleep schedule overnight, consider moving your bedtime or wake-up time by just 15 minutes earlier each week until you reach your goal. Or focus on creating a simple wind-down routine – putting your phone in another room an hour before bed, or reading a few pages of a book instead of scrolling through social media.

Movement is crucial for mental health, but it doesn't have to mean joining a gym or committing to hour-long workouts. Can you park a little farther away from your destination? Take the stairs instead of the elevator? Dance while you're making dinner? Walk around the block while you're on a phone call? These small movements add up and can significantly impact your mood and energy levels.

Let's talk about connection. One of the most powerful things you can do for your mental health is maintain relationships with people who matter to you. But this doesn't mean you need to become more social or plan elaborate gatherings. Sometimes it's as simple as sending a text to check in on a friend, or calling a family member while you're doing chores. Quality over quantity always wins.

Boundaries are another area where small changes can have huge impacts. You don't have to have perfect boundaries in every area of your life. But maybe this month, you practice saying "I need to think about it" instead of immediately saying yes to requests. Or you commit to not checking work emails after a certain time in the evening. Small boundary improvements can reduce stress and help you feel more in control of your time and energy.

Finally, consider your information diet. You don't have to go off social media entirely or stop reading the news altogether. But you might benefit from being more intentional about when and how you consume information. Maybe you check the news only once a day instead of constantly throughout the day, or you unfollow social media accounts that consistently make you feel worse about yourself or the world.

The key to all of these suggestions is consistency over perfection. It's better to do something small every day than to do something big occasionally and then feel guilty when you can't maintain it. Pick one or two things from this list that feel manageable and realistic for your life right now. Give yourself at least two weeks to establish the habit before adding anything else.

Remember, taking care of your mental health isn't selfish, it's necessary. The small steps you take to support your wellbeing this September will benefit not just you, but everyone in your life who cares about you.

Sometimes we all need a little extra support in figuring out what changes would be most helpful for our mental health. If you'd like personalized guidance in developing strategies that work for your specific situation, we'd love to help. Reach out to us to learn more.