Building a Supportive Life Around Therapy
Habits for Healing and Mental Well-being
Therapy is a powerful space for insight, healing, and growth. But what happens in the hour with your therapist is just one part of the process. The real work often happens in the spaces in between—how you care for yourself, how you reflect, how you rest, and how you connect with others.
Creating intentional habits outside of therapy can deepen the benefits of your work, support emotional regulation, and help you integrate insights into daily life. Healing isn't linear, and it doesn’t happen in isolation. It thrives in structure, support, and community.
Daily and Weekly Habits That Support Therapy Work
Journaling for Integration
Writing helps organize your thoughts, process emotions, and track patterns. Reflecting on sessions, recording dreams, or simply noting your mood can strengthen self-awareness. Even five minutes a day can be transformative.Movement and Mindfulness
Gentle movement—like yoga, walking, or stretching—can support the nervous system and release stored tension. Meditation or breathwork practices help cultivate presence and calm, reinforcing what you’re learning in therapy about regulating emotions and being with your experience.Creating Emotional Check-In Points
Pause throughout the day to ask: How am I feeling? What do I need? This small practice of attunement can reduce overwhelm and promote self-compassion.Digital Boundaries
Reducing screen time, especially before bed or after emotionally activating sessions, can help your brain rest and process. Consider scheduling "offline" time to be present with yourself or your surroundings.Rituals of Nourishment and Rest
Prioritize sleep, eat regularly, and carve out time for things that restore you—whether it's music, nature, art, or silence. Healing requires safety, and safety often begins with rhythm and rest.
Understanding Rest: It's Not Just Sleep
Rest is multidimensional. According to psychologist Saundra Dalton-Smith, there are seven types of rest, all essential for well-being:
Physical Rest (sleep, relaxation)
Mental Rest (taking breaks from problem-solving, mindless scrolling)
Sensory Rest (quiet, screen-free environments)
Creative Rest (time in nature, art, inspiration)
Emotional Rest (spaces where you can be real without judgment)
Social Rest (time away from draining interactions)
Spiritual Rest (connection to meaning, purpose, or the divine)
Incorporating these types of rest can help your nervous system reset and improve your emotional resilience between sessions.
The Power of Like-Minded Community
Healing doesn’t only happen in one-on-one spaces—it thrives in community. Being seen, heard, and held in a group setting reminds us we are not alone in our struggles.
Here are some valuable options to consider:
Group Therapy
Led by a trained therapist, group therapy provides structured, guided support with others working through similar challenges. It can help reduce shame, build relational skills, and normalize your experience.12-Step Groups
Originally designed for addiction recovery, 12-step groups (like AA, Al-Anon, ACA, CoDA, and others) offer a framework of accountability, honesty, and spiritual growth. They're free, accessible, and rooted in the belief that healing happens in connection.Peer Support Groups
Groups centered around shared experiences (grief, chronic illness, trauma, etc.) provide validation and solidarity. These can be led by peers, facilitators, or professionals.Spiritual or Creative Communities
Engaging with others in shared purpose—whether in meditation groups, book clubs, creative circles, or faith communities—can restore a sense of belonging and joy.
Intentional Time for Mental Well-Being
Healing isn’t just about addressing what’s not working—it’s also about building what helps you thrive. Here are ways to intentionally create time for your mental well-being:
Schedule a “Therapy Hour” on non-therapy days. Use this time for journaling, self-reflection, or processing emotions that surfaced during the week.
Create a calming bedtime routine. Sleep supports integration and emotional regulation.
Have a weekly “joy ritual.” Plan time for something that brings lightness—gardening, dancing, trying a new recipe, or simply watching the clouds.
Use grounding tools throughout the day. Keep a grounding object in your pocket, take sensory breaks, or use a soothing playlist to stay anchored.
Closing Reflection
Therapy is a sacred investment in your mental and emotional well-being—but it’s just one part of a broader healing ecosystem. By cultivating daily habits, allowing for true rest, and finding resonance in community, you give yourself the structure and support needed to heal in a holistic way.
Remember: you’re not alone. Support comes in many forms, and your healing journey deserves space, care, and connection—inside and outside the therapy room.
Winter Reflections
Emerging Into Spring – Reflecting, Resetting, and Renewing with Intention
As the earth thaws and the first buds of spring appear, we’re reminded of nature’s rhythm of renewal. In psychology, seasonal transitions can serve as powerful symbolic opportunities for personal growth. Winter, with its stillness and introspection, often draws us inward. Spring, by contrast, is a time of expansion and reawakening—a chance to reorient ourselves toward light, movement, and fresh possibility.
This seasonal shift offers a perfect opportunity to pause, reflect on the habits and lessons of winter, and plant the seeds of positive change for the months ahead.
The Psychology of Seasonal Transitions
Psychologically, winter is often associated with rest, hibernation, and conservation of energy. Many people naturally slow down, and some may experience changes in mood, motivation, or energy due to reduced sunlight and colder weather. While this season can bring about heaviness, it also allows space for deep self-reflection.
Spring, on the other hand, is associated with activation. This is the time when our circadian rhythms realign with longer days, and we often experience an increase in motivation, creativity, and a desire to engage with the world. Harnessing this natural surge can support lasting behavioral change.
Reflecting on Winter Habits
Before setting new intentions, it’s important to acknowledge what winter taught you. This reflection creates a foundation for sustainable growth and helps you recognize patterns—both nourishing and depleting.
Ask yourself:
What daily or weekly habits helped me feel grounded during winter?
Which routines did I fall into that no longer serve me?
What challenges did I face, and how did I meet them?
In what ways did I grow emotionally, mentally, or spiritually over the past season?
This kind of self-inquiry is a form of metacognition—thinking about your thinking—which strengthens self-awareness and empowers more conscious choices.
Tracking Goals: Why It Helps
From a psychological standpoint, tracking goals provides measurable reinforcement. When we write things down—whether it's our intentions, habits, or reflections—we're engaging the prefrontal cortex, the part of the brain responsible for planning, decision-making, and self-regulation.
Goal tracking also provides:
Clarity: You can see your progress, patterns, and setbacks.
Accountability: You're more likely to follow through when you have a visual record.
Motivation: Seeing progress, even in small increments, can boost dopamine and increase the likelihood of habit repetition.
Whether it's through a bullet journal, a habit tracker, or simple notes in a notebook, consistent reflection helps anchor your intentions in your daily life.
Journal Prompts for Spring Renewal
Use these prompts to guide your seasonal reflection and intention-setting:
What habits from winter would I like to carry into spring? Why?
Where in my life do I feel stagnant? What small step could bring movement?
What did winter teach me about rest, boundaries, or resilience?
What area of my life is asking for more light and attention right now?
How do I want to feel this spring? What habits or rituals support that feeling?
What am I ready to let go of to make space for something new?
Affirmations for Spring
Affirmations help rewire our internal dialogue and align our mindset with the changes we want to make. Try incorporating these into your morning routine or journaling practice:
I welcome the energy of spring with openness and curiosity.
I trust in my ability to grow, shift, and bloom in my own time.
I release what no longer serves me and make space for new beginnings.
Each day is a new opportunity to align with my values and intentions.
I am energized, resilient, and rooted in purpose.
Closing Thoughts
Spring invites us to step into action with compassion and awareness. By reflecting on what winter offered—whether in challenge or insight—you give yourself the gift of clarity. Tracking your progress, staying connected to your intentions, and celebrating small shifts can lead to meaningful transformation over time.
As nature blooms around you, may you remember that change doesn’t need to be grand to be powerful. Even the smallest seeds, tended to with care, become something beautiful.
Building Healthy Habits
Creating Healthy Habits and Routines: A Psychological Perspective
Building healthy habits and routines is one of the most powerful ways to improve mental health and overall well-being. While motivation can be fleeting, structured routines create a foundation for sustainable change. From a psychological perspective, habits influence our thoughts, emotions, and behaviors, shaping the way we engage with the world. By understanding the science behind habit formation and implementing effective strategies, you can cultivate lasting positive changes in your life.
The Psychological Benefits of Routine
Routines provide stability and predictability, which can reduce stress and anxiety. When our daily activities become habitual, our brains use less cognitive effort to make decisions, freeing up mental energy for creativity and problem-solving. Psychologists suggest that structured routines contribute to emotional regulation, increased self-efficacy, and a stronger sense of control over one’s life.
Some key mental health benefits of routines include:
Reduced Anxiety and Stress: Predictable routines minimize uncertainty and help manage stress responses.
Improved Sleep Patterns: Consistent sleep and wake times regulate the body's internal clock, promoting better rest and mental clarity.
Increased Productivity and Focus: Habits streamline tasks, reducing decision fatigue and enhancing concentration.
Stronger Emotional Resilience: Routines provide a sense of stability during challenging times.
Techniques for Building New Habits
Adopting healthy habits doesn’t have to be overwhelming. With the right strategies, you can build routines that align with your goals and values. Here are some psychological techniques that can help:
1. Habit Stacking
Coined by James Clear in Atomic Habits, habit stacking involves attaching a new habit to an existing one. Since established habits are already ingrained, linking new behaviors to them increases the likelihood of consistency.
Example: If you want to start a gratitude journaling practice, pair it with your morning coffee. After pouring your coffee, write down three things you're grateful for.
2. Implementation Intentions
This technique involves setting clear intentions by specifying when and where you will perform a habit. Studies show that people who plan their actions in this way are more likely to follow through.
Example: Instead of saying, “I’ll exercise more,” set a concrete plan: “I will go for a 20-minute walk every morning after breakfast.”
3. The Two-Minute Rule
Start with a habit that takes only two minutes to complete. This reduces resistance and helps you establish consistency before expanding the habit.
Example: Instead of committing to 30 minutes of meditation daily, start with two minutes of deep breathing each morning.
4. Behavioral Activation
Used in cognitive behavioral therapy (CBT), behavioral activation encourages engaging in positive activities even when motivation is low. Action often precedes motivation, meaning taking small steps can shift your mood and energy.
Example: If you're feeling down and unmotivated, commit to one small action, such as taking a shower or stepping outside for fresh air.
5. Accountability and Tracking Progress
Tracking progress creates a sense of accomplishment and reinforces habits. Use habit trackers, journal entries, or accountability partners to stay committed.
Example: Mark an “X” on a calendar each day you complete your new habit. Seeing a streak develop can be a powerful motivator to continue.
6. Self-Compassion and Flexibility
Change is not always linear. If you miss a day or slip up, avoid self-criticism. Instead, acknowledge the setback and recommit without guilt.
Example: If you miss a morning workout, remind yourself that one missed day doesn’t erase progress. Adjust and continue the next day.
Final Thoughts
Creating healthy habits and routines is an investment in your mental well-being. By implementing small, intentional changes, you can build a lifestyle that fosters resilience, balance, and growth. Start with one or two techniques, stay patient with yourself, and remember that consistency is more important than perfection. Over time, these habits will become second nature, leading to lasting improvements in your overall wellness.
Beginning a Journaling Practice
How to Begin a Mindful Journaling Practice for Better Mental Health and Wellness
Journaling is a powerful tool for mental health and wellness. From a psychological perspective, writing can help process emotions, clarify thoughts, and provide a sense of structure to our inner experiences. When approached mindfully, journaling becomes not just a method of self-expression but also a therapeutic practice that fosters awareness, emotional regulation, and self-compassion.
If you’re looking to incorporate mindful journaling into your life, this guide will introduce you to different techniques and approaches, highlight its benefits, and explore how it can complement therapy.
The Benefits of Journaling for Mental Health
Journaling has been studied extensively in psychology and has been shown to provide numerous mental health benefits, including:
Emotional Regulation: Writing about your emotions helps process and organize them, making them less overwhelming.
Reduced Stress and Anxiety: Expressing concerns on paper can reduce rumination and worry, decreasing the intensity of negative thoughts.
Improved Mood: Focusing on gratitude, positive experiences, and self-reflection can foster a greater sense of well-being.
Enhanced Self-Awareness: Regular journaling increases insight into thoughts, feelings, and behaviors, leading to better decision-making and self-understanding.
Cognitive Restructuring: Writing about distressing events allows for cognitive reframing, shifting perspectives toward a more balanced view.
Supports Behavioral Change: Tracking habits, goals, and progress can reinforce positive behaviors and help identify patterns in thinking or actions.
Different Types of Journaling Techniques
There are various approaches to journaling, each serving a unique psychological function. Here are some techniques to help you begin:
1. Free Writing (Stream of Consciousness Journaling)
This technique involves writing whatever comes to mind without self-censorship. It helps to bypass mental blocks and uncover subconscious thoughts.
How to do it: Set a timer for 5–10 minutes and write continuously without stopping. Don’t worry about grammar or coherence—just let your thoughts flow.
2. Gratitude Journaling
A simple but effective method to shift focus towards positivity and abundance.
How to do it: Write down 3–5 things you’re grateful for each day. Be specific, and try to focus on new things regularly.
3. Reflective Journaling
This method is about reviewing experiences, emotions, and reactions to gain deeper insight.
How to do it: Write about significant events of the day, how you felt, and what you learned. Ask yourself, “How did this experience affect me?”
Getting Started with Your Journaling Practice
Choose Your Medium: Whether it’s a physical notebook, a digital app, or an audio journal, pick a format that feels comfortable and accessible.
Set a Routine: Establish a regular time—morning, before bed, or during breaks—to make journaling a habit.
Create a Ritual: Light a candle, make a cup of tea, or play soft music to set a calming atmosphere for writing.
Be Compassionate: There’s no right or wrong way to journal. Let go of perfectionism and allow yourself to write freely.
Start Small: Even just a few sentences a day can be impactful. Consistency matters more than quantity.
How Journaling Complements Therapy
Journaling is a wonderful companion to therapy, whether it’s talk therapy, EMDR, psychodynamic therapy, or mindfulness-based approaches. Here’s how it enhances the therapeutic process:
Prepares for Therapy Sessions: Journaling about thoughts and feelings before sessions can help clarify topics you want to discuss with your therapist.
Extends Therapy Work: Reflecting on therapy discussions and practicing journaling exercises suggested by your therapist can deepen insights and progress.
Provides a Safe Space: Writing offers a private, judgment-free outlet for expressing emotions that may feel too difficult to verbalize in sessions.
Tracks Growth Over Time: Looking back at past journal entries can show how perspectives and emotions evolve, reinforcing personal development.
Final Thoughts
Mindful journaling is a valuable tool for mental health, offering clarity, emotional processing, and personal growth. Whether used independently or alongside therapy, journaling fosters a deeper connection with oneself. Start small, experiment with different techniques, and watch how this simple practice can create meaningful changes in your mental and emotional well-being.
Do you have a journaling practice? What techniques work best for you? Let’s start a conversation in the comments below!
What Is Behavioral Activation?
Behavioral Activation (BA) is a structured, evidence-based approach to treating depression that focuses on engaging in meaningful and rewarding activities to improve mood and overall well-being. Rather than waiting for motivation or a change in emotions before taking action, BA emphasizes taking action first to create positive emotional shifts. It is grounded in the idea that depression often leads to avoidance and withdrawal, which further reinforces feelings of sadness, hopelessness, and fatigue.
By identifying and engaging in activities that bring a sense of accomplishment, connection, or enjoyment, individuals can break the cycle of inactivity and low mood. The process helps re-establish a sense of purpose, structure, and fulfillment in daily life.
How Behavioral Activation Helps Treat Depression
Depression often causes individuals to lose interest in activities they once enjoyed and avoid responsibilities or social interactions. This avoidance, while providing short-term relief, leads to a deeper sense of disconnection and reinforces depressive symptoms. BA works by:
Encouraging gradual re-engagement in activities that align with personal values and interests.
Replacing unhelpful behaviors (such as excessive sleeping or isolating) with more rewarding ones.
Increasing exposure to positive reinforcement through social engagement, exercise, creative expression, or personal achievements.
Helping individuals track the relationship between their behaviors and moods, making it easier to recognize patterns and make adjustments.
By intentionally scheduling activities that promote well-being, individuals can begin to experience small but meaningful improvements in their mood and energy levels over time.
Using Behavioral Activation to Identify and Live by Your Core Values
Behavioral Activation is not just about treating depression; it is also a powerful tool for self-discovery and value-based living. When we are out of alignment with our core values, we may feel unfulfilled, lost, or emotionally drained. Engaging in intentional actions that reflect what truly matters to us can help create a life that feels meaningful and authentic.
To identify your core values, consider these journal prompts:
What moments in my life have felt the most meaningful? What was I doing, and why did it matter to me?
Who are the people I admire most? What qualities or actions do they embody that I respect?
If I had unlimited time and resources, how would I spend my days?
What activities make me lose track of time because I enjoy them so much?
When I feel proud of myself, what behaviors or choices have led to that feeling?
After reflecting on these prompts, identify recurring themes and words that stand out. These are clues to your core values, such as connection, creativity, growth, kindness, adventure, or integrity. Once you have a clearer idea of your values, use BA to integrate them into your life.
Examples of Core Values in Behavioral Activation
Here are some common core values that can be incorporated into Behavioral Activation practices:
Connection: Spending time with loved ones, reaching out to friends, joining social groups.
Creativity: Painting, writing, playing music, crafting, engaging in DIY projects.
Growth: Learning a new skill, taking a class, reading books that challenge your perspective.
Kindness: Volunteering, helping a neighbor, practicing small acts of generosity.
Adventure: Exploring new places, trying new foods, taking on physical challenges.
Integrity: Standing up for what you believe in, being honest, aligning actions with personal ethics.
Health: Engaging in regular exercise, preparing nutritious meals, prioritizing rest.
Spirituality: Practicing meditation, attending religious or spiritual gatherings, reflecting on purpose.
Leadership: Mentoring others, taking on responsibilities at work or in the community.A Guide to Incorporating Behavioral Activation into Daily Life
Here’s a step-by-step process to begin using BA in a way that aligns with your values:
Identify Value-Aligned Activities: Based on your journal reflections, choose small actions that reflect your core values. If connection is important to you, an action might be reaching out to a friend. If creativity is a value, it could be painting or writing for 10 minutes.
Start Small: Depression can make even simple tasks feel overwhelming. Begin with low-effort, manageable activities and gradually increase difficulty as you gain confidence.
Schedule Activities: Treat your chosen actions as non-negotiable appointments in your day. Having a set time and plan increases the likelihood of follow-through.
Track Your Mood and Behavior: Keep a journal or log where you note what activities you did and how they made you feel. This helps reinforce positive patterns and allows for adjustments if needed.
Practice Self-Compassion: Some days will be harder than others. If you struggle to follow through, acknowledge it without self-judgment and try again the next day.
Reflect and Adjust: Regularly assess whether your activities are fulfilling and aligned with your values. If something isn’t working, modify your approach rather than giving up altogether.
Conclusion
Behavioral Activation is a practical and powerful tool for both overcoming depression and creating a life that reflects your deepest values. By intentionally engaging in meaningful activities, you can shift your mood, reconnect with what matters most, and build a fulfilling, purpose-driven life. Start small, be patient with yourself, and trust that each step forward is a step toward healing and alignment.
What’s one small, value-aligned action you can take today?
References
Martell, C. R., Dimidjian, S., & Herman-Dunn, R. (2013). Behavioral Activation for Depression: A Clinician's Guide. The Guilford Press.
Kanter, J. W., Busch, A. M., & Rusch, L. C. (2009). Behavioral Activation: Distinctive Features. Routledge.
Mazzucchelli, T. G., Kane, R. T., & Rees, C. S. (2010). "Behavioral activation interventions for well-being: A meta-analysis." The Journal of Positive Psychology, 5(2), 105-121.
Veale, D. (2008). "Behavioral activation for depression." Advances in Psychiatric Treatment, 14(1), 29-36.