Simple Things You Can Do Every Day To Improve Your Mood & Decrease Anxiety

Many people go through life and don’t stop to observe what they are thinking and feeling until problems become so big that they interfere with day-to-day functioning and it is therefore necessary to think about. We see a wide variety of clients with different presenting issues. While no situation is exactly the same, I like to think about ways to help my clients feel better without making it incredibly complicated and taxing. I believe that simple things really can make a difference! 

Here are some things you can do every day that have been shown to contribute to improved moods and reduced anxiety. 

Establish A Morning Routine 

Creating a consistent morning routine allows you to start the day feeling organized and accomplished. Routines also prepare your body for the next step, in this case starting your day. Thankfully, such routines do not need to be complicated. Something as simple as showering, making the bed, getting dressed, eating breakfast and tidying up the kitchen before you leave the house can help you start your day off on a positive note, feeling organized and accomplished. You may also want to incorporate some self-care into your morning, such as exercising, meditating, or just having your coffee in peace before anyone else wakes up. While this routine is not likely to solve your anxiety struggles, small adjustments incorporating some organization, time for small accomplishments, and self-care can add up to big changes in how you feel. 

Set Up An Evening Routine

An evening routine can make a big difference when you are trying to fall asleep. It helps your body recognize that it’s time to prepare for sleep and it’s another opportunity to incorporate self-care and take time to accomplish small things. This might look like taking a relaxing bath or quick shower, washing your face, putting on that super hydrating night cream and then journaling or reading. Maybe you start your evening routine earlier by tidying up the house, cleaning the kitchen, or making lunch for the next day, followed by your own self-care routine. Research has also shown that limiting screen time before bed can help improve sleep quality and length. Whatever your routine is, try to be consistent with it. You are setting yourself up, sending sleep signals to your brain, thus making the transition smooth and effortless.

Take Time To Journal

Writing is a wonderfully productive way of getting in touch with what you are thinking and feeling. You may choose to get a journal and write down what you notice about your thinking or events you’d like to process from earlier that day or perhaps in your past. However, if you feel intimidated and don’t know where to start, you are not alone and there are strategies that can make journaling more palatable for you. 

If you are hesitant about journaling, start with bullet points. Often when anxiety is hard at work, you may feel overwhelmed and compounded by thoughts running around in your head. Just bullet-pointing these thoughts and putting them on paper can be relieving and allow you to note any patterns or recognize the main reason you are currently experiencing anxiety. Bullet points also alleviate the stress of having to process these thoughts and/or feelings in the moment, which can feel less demanding and intimidating. 

Journaling doesn’t always have to be about events of the day or bullet points about feelings and thoughts. In fact, gratitude journaling has been shown to be very effective with increasing a sense of wellbeing. When you write down what you are grateful for each day, try to keep it varied. A gratitude journal doesn’t have to be just about the big things we are thankful for, such as our home, job, family members, health; it can also be about something simple that brought you joy that day, such as petting the sweetest puppy, something funny that happened, or something that makes you smile. By focusing your journaling on happy, joyful, or funny instances, you are able to recall the positives of the day, which can help you rewire your brain, thus impacting your overall well being. 

Track Your Mood 

Last but not least, try recommend mood tracking. This would be something you do throughout the day. If you take time throughout the day to note, for example, “I feel happy right now because my boss complimented me,” “I feel good after having a funny conversation with my co-worker,” “I feel accomplished after getting a workout in today,” then you can reflect on all the good experiences mixed with the not so good, and find a better equilibrium to end your day on.  You can also recognize times when your anxiety is at its peak and become more aware of what led to that increase. Additionally, you can also see times when you felt better and try to emulate that in the future. There are several available apps that will allow you to do this quickly and easily. 

It’s important to note that these are not quick fixes that will completely eliminate anxiety from your life immediately; rather, they are supportive pieces you can add to the anxiety puzzle which can bring you more awareness, relief, and improve your wellbeing. When establishing a new habit, it’s important to be consistent. If doing it all at once sounds overwhelming, start with one, do it for four weeks, and add on another. With the support of a therapist and continued engagement in the aforementioned routines, you can better manage your anxiety and go one step beyond to improve your quality of life overall. 

If you are not currently a client and are interested in therapy services to support you on your journey, we are here for you. Simply reach out at (615) 582-2882 orclientcare@nashvillepsych.com. Having support, whether through therapy, medication, or speaking with loved ones, can mean a world of difference.