5 Small Wins to Celebrate When You're Feeling Down
Whether you’re watching the news or scrolling through your social media feed, you’re bound to come across other people’s big achievements.
From scientific breakthroughs to new jobs to weddings, you might start to feel like you’re falling behind.
When you’re not getting any “big” wins, it can be easy to feel like your “small” wins aren’t good enough.
Here at KMA Therapy, we know that small things can add up to big change over time - and it can help to remember how important they are.
After reading this article, you’ll know five mental health wins that you might have forgotten - and if you’re having trouble reaching them, we’ve included steps to take to get there.
5 Small Mental Health Wins
Not every win has to be a huge therapy breakthrough - small daily wins can have a significant positive impact on your mental health over time.
These five mental health wins can remind you of the progress you make every day.
(We call them “small” wins because they’re usually limited to the day, and they don’t require as much effort as some of the larger lifestyle changes we often want to make. This doesn’t discredit how important they are!)
1. Getting out of bed
Getting out of bed in the morning can seem like the bare minimum, but when you’re struggling with your mental health, it can be a huge accomplishment.
If you’re struggling to get out of bed, these simple routine changes might be able to help.
To make waking up easier, try:
- Journaling or reading a book before you need to get out of bed
- Sleeping with your curtains or blinds open to let in natural light
- Setting your morning alarm to a mindful meditation
- Listening to energizing music
- Drinking a big glass of water
These small changes can help you get out of bed - and add one more small win to your day.
2. Checking one thing off your to-do list
You might have a list of ten things you need to get done in the day - but by the time the night falls, you’ve only completed one.
Whether it’s picking up groceries or folding your laundry, even doing one small thing to take care of yourself is a big accomplishment.
Adding regular parts of your morning routine - like drinking a cup of coffee - to your to-do list can also give you more items to check off. This can help you feel more accomplished, build momentum, and become mindful of what you achieve each day.
3. Cleaning up your space
Whether you finally load and run your dishwasher or you run a vacuum over your living room rug, taking small steps to tidy up your space will help you feel better.
If you’re struggling with cleaning, try:
- Putting on running shoes when cleaning your house
- Playing a fun playlist or listening to a podcast
- Calling a friend or loved one while tidying
Building up the energy to tidy up your space can be hard. Doing one small task per day can make it feel more manageable, while still creating a pleasant place to live in.
4. Recognizing when you need a break
Sometimes, the biggest win you can have is recognizing when you need to take a break.
There can be a lot of pressure to put in work 24/7 and always be on the go.
When you’re dealing with anxiety or other mental health challenges, you may try and stay busy just to avoid thinking about your feelings.
But recognizing when it’s time to slow down is a big achievement - it’s okay if you need to press “pause” on everything you’re doing and simply rest.
5. Speaking to yourself with kindness
When you drop a plate or burn your dinner, it’s easy to berate yourself with insults.
But calling yourself names will only make the situation feel even worse.
Being able to speak to yourself with grace and kindness is a game-changer for your mental health.
If you don’t know where to begin, these affirmations can help:
- It’s okay to make mistakes
- I’m worthy of love exactly as I am
- I deserve to be treated with love and respect
- There are people who love and care about me
- There are plenty of things I’m great at, it’s okay if I’m struggling with this
Next Steps to Support Your Mental Health
After reading this article, you have five new wins to celebrate.
But if you feel like you need some extra support, we’re here for you.
The KMA Therapy team has supported our clients and community for over 14 years.
Whether you’re looking for some assistance in achieving your “small” goals or a boost to reach the big ones, our therapy team is here to help.
Fill out our Registration Form to be connected with our caring team - we’ll get back to you within 24 hours!
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