Small Daily Habits That Support Better Mental Health
- Sally Panks
- Aug 3
- 2 min read
Small Daily Habits That Support Better Mental Health
When you’re struggling with your mental health, or supporting someone who is, it can feel like big changes are needed to feel better. But sometimes, it’s the small, consistent habits that make the biggest difference over time.
If you (or someone you care for) are managing self-harm urges or navigating low mood and anxiety, these daily habits can help bring a sense of structure, calm, and hope.
💚 1. Start and end the day gently
How we begin and end our day sets the tone. You don’t need a complicated routine, just something simple and calming.
Try:
Splashing your face with cold water in the morning
Having a “no phone” rule for the first and last 30 minutes of the day
Lighting a candle or writing down 3 things you’re grateful for before bed
🧠 2. Limit screen time (especially doom scrolling)
Phones can be a huge source of connection, but also comparison, negativity, and overwhelm. Setting gentle limits around screen use can ease anxiety and help you stay present.
Try:
Turning off notifications for social media
Using screen timers
Swapping 15 minutes of scrolling for something hands-on, like using a fidget toy or drawing
🥦 3. Eat and drink regularly
It’s easy to forget how much food, hydration, and blood sugar levels affect our emotions. Regular, balanced meals (even small ones) can improve your ability to cope.
Try:
Having small snacks every few hours if meals feel overwhelming
Keeping a water bottle nearby as a gentle reminder
Eating something colourful once a day (fruit, veg, etc.)
🌿 4. Move your body in a way that feels good
Movement doesn’t have to mean intense exercise. Even a few minutes of stretching or a short walk can shift your mood and help release stress from the body.
Try:
A 5-minute walk outside
Stretching in bed before you get up
Dancing to a song you love
🧸 5. Use sensory tools to self-soothe
Sensory tools are great for calming the nervous system and grounding yourself when emotions run high, especially for those using the delay and replace method for managing self-harm.
Try:
Holding something soft or textured (like the items in our kits)
Smelling something comforting (lavender, citrus, etc.)
Running your hands under warm or cold water
🧡 A Final Thought
You don’t have to do all of these every day. Pick one or two and build from there. Healing isn’t about being perfect, it’s about finding what works for you and sticking with it, even on the messy days.
You’re not alone in this, and you deserve the kind of care you give to others.
If you’re looking for practical, compassionate support, our distraction kits are designed to gently encourage safer coping habits and promote emotional regulation, one small step at a time.
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