Small Steps to Improving Your Mental Well-being

Person handing a paper heart to another person

With the winter nights in full swing, it can be easy to feel quite low this time of year despite all the festivities. It’s important to remember that everyone can suffer with their mental well-being at completely different times, for completely different reasons! Here are some small changes that can be implemented into your daily life to help make a huge difference.

1. Reframe your negative thoughts!

When faced with uncertain situations in life, it can be easy to think about the negative consequences before considering any other options. Why not try to reverse that thought process into a more positive one? This requires keeping the negative inner thoughts on hold whilst you reflect on all the outcomes that could go right. What if they don’t like me? Well, what if they do?!

If you think about all the initial reactions you have to situations in your life, you may be surprised to realise how many of them are negative. Building the habit of having a positive outlook can improve your mental well-being and expectations of life. A good tip is to write down one positive thought a day and then begin to grow from there!

2. Removing negative outlets from your life

Do you feel that the media you consume is beginning to consume your thoughts? Removing negative outlets from your life can be the starting point to a clearer mind.

For example, sometimes, it may be beneficial to take a step back from watching the news if you feel some topics are too overwhelming for you. This may also be true for drama series or reality TV when you find yourself worrying or feeling upset while you watch them.

Social media has recently become a more prevalent factor in the trigger of negative self-esteem and body image concerns, especially among women. This could be attributed to the ways in which we compare ourselves to others online based on self-image, achievements and wealth. It is important to try and use social media in a healthy way by engaging with people who motivate you rather than those who make you feel worse about yourself. Remember – not everything you view online is a true representation of someone’s life, and everyone can experience struggles with their mental well-being, aside from the content they may post. Comparison is the thief of joy – so fill your social feeds with inspiring and relatable sources!

3. Small goals, daily wins

Achievement looks different for everyone. Sometimes, the smallest goals can have the biggest impact on your mental wellbeing. This could be getting out of bed as soon as your alarm goes off instead of pressing the snooze or finding time to go for a run between meetings. Small changes can lead to new routines and healthy habits being formed.

Looking after your mental well-being isn’t always easy, but taking things one step at a time can really help. Be kind to yourself, and appreciate the progress, no matter how big or small!



Vandenbosch, L., Fardouly, J., & Tiggemann, M. (2022). Social media and body image: Recent trends and future directions. Current opinion in psychology, 45, 101289 –