Mental Health Week

As Mental Health Week arrives, we’re once again reminded of the importance of caring for our emotional wellbeing—not just when we’re struggling, but every single day. While it’s easy to think of mental health in terms of therapy appointments or crisis support, the truth is that our mental wellbeing is shaped just as much by the small things we do regularly as by the big moments in life. 

You don’t need to overhaul your routine or make drastic changes to feel better. In fact, research shows that small, consistent habits can make a powerful difference in how we cope with stress, regulate our emotions, and stay connected to ourselves and others. 

So, in honour of Mental Health Week, here are five simple, evidence-based habits you can start today to support your everyday mental wellbeing. These aren’t quick fixes or miracle cures—but they are realistic, manageable steps that build long-term resilience and emotional balance. 

1. Start the Day with Intention

Why it matters:
The way we start our day can have a significant impact on our mood, stress levels, and mental clarity. Research in positive psychology suggests that setting a daily intention or practising brief morning mindfulness can reduce anxiety and promote emotional regulation throughout the day. 

Try this:
Take just five minutes each morning to pause before the day takes over. Sit quietly, take a few deep breaths, and ask yourself:
What do I want to bring to today?
You might choose a word like “calm”, “focus”, or “patience”. Or set a gentle intention such as, “Today, I’ll treat myself with kindness,” or, “I will do one thing that nourishes me.” 

This simple habit can help anchor your mindset, improve self-awareness, and reduce the tendency to rush into the day on autopilot. 

2. Move Your Body (in Any Way That Feels Good)

Why it matters:
We often associate exercise with physical fitness, but it’s just as important for mental health. Regular movement is linked to lower rates of depression and anxiety, improved sleep, and better stress resilience. It also boosts the production of endorphins—natural chemicals that enhance mood. 

Try this:
You don’t need to commit to a gym membership or intense workout routine. Think in terms of joyful movement: a walk outside, stretching for 10 minutes, dancing in the kitchen, or taking a yoga class online. 

The key is consistency, not perfection. Even short bursts of movement can have a noticeable impact on your energy and emotional state. 

3. Practice One Moment of Connection Each Day

Why it matters:
Human connection is a fundamental need—and one of the strongest protective factors for mental health. Whether it’s a chat with a friend, a kind message from a colleague, or time with a loved one, small interactions can boost oxytocin (the “bonding hormone”), reduce loneliness, and build emotional resilience. 

Try this:
Each day, make a conscious effort to connect. This might look like: 

• Sending a “thinking of you” message to a friend 

• Making eye contact and smiling at someone 

• Asking a loved one how their day really went 

• Scheduling a short catch-up call 

• Even talking to your barista or a neighbour! 

These small gestures create a sense of belonging and remind us that we’re not alone. 

4. Create a Digital Boundary (Even a Tiny One)

Why it matters:
Digital overload—especially from news and social media—can increase stress, comparison, and mental fatigue. While our devices are part of modern life, they can also disrupt our sleep, focus, and emotional balance if left unchecked. 

Try this:
Set one small digital boundary that works for your lifestyle. For example: 

• No phone for the first 30 minutes after waking 

• Turning off push notifications 

• A “no-scroll” hour before bed 

• Leaving your phone in another room during meals 

• Using “Do Not Disturb” mode during focus time 

You don’t have to quit your phone entirely—just create space to breathe without constant input. A small boundary can help your mind reset and reduce overwhelm. 

5. End the Day with a Check-In (Not a Critique)

Why it matters:
How we speak to ourselves at the end of the day matters. Many people end their day by mentally listing what they didn’t get done, criticising themselves for mistakes, or scrolling until they fall asleep. This robs the brain of a chance to process, regulate, and recharge. 

A daily check-in can foster self-compassion and bring a sense of closure and calm before sleep. 

Try this:
Before bed, take two minutes to ask yourself: 

• What went well today? 

• What am I proud of? 

• What do I need to let go of for now? 

You might jot it down in a notebook or simply reflect in your mind. This habit helps shift your internal dialogue from judgment to understanding—and gives your nervous system a gentle signal that it’s safe to rest. 

Why Small Habits Work 

It’s tempting to believe that we need a huge breakthrough or life transformation to feel mentally well. But in reality, mental health is maintained through daily rhythms, not dramatic changes. These five habits are grounded in psychological research and neuroscience—they support your brain’s need for structure, safety, connection, and self-reflection. 

They’re also more sustainable than unrealistic self-help trends. When something feels manageable, we’re more likely to stick with it. Over time, small acts of care become part of our identity: I’m someone who values my wellbeing. 

Your Mental Health Matters Every Day 

Mental Health Week is a beautiful reminder to pause and care for ourselves. But your mental health doesn’t need to be “bad” before you take steps to support it. In fact, the most powerful work often happens in the quiet, everyday moments—when we choose to treat ourselves with kindness, connect with others, and build habits that nurture our inner world. 

Whether you try one of these habits or all five, know that every small act counts. Each breath, pause, walk, or moment of reflection is a vote for your mental wellbeing.  

If you ever feel like you’d benefit from extra support, speaking to a therapist or mental health professional is a great next step. Therapy doesn’t mean you’re broken—it means you’re taking care of yourself. 

Looking for Support?
If you’re ready to explore your mental wellbeing further, our team of experienced psychologists is here to help. Whether you’re navigating stress, building resilience, or simply looking for a space to reflect, we’re here when you need us. 

Helensvale: (07) 5551 0251

Mount Gravatt: (07) 3102 1366

Nerang: (07) 5668 3490

Disclaimer: Content on this website is provided for education and information purposes only and is not intended to replace advise from your doctor or registered health professional. Readers are urged to consult their registered practitioner for diagnosis and treatment for their medical concerns.