When you’re in a dark place, even getting out of bed can feel impossible. The usual advice—“just think positive,” “go for a walk,” “have you tried yoga?”—can sound frustratingly out of touch. Yet again and again, people who’ve been there describe how small, compassionate choices slowly began to lift the fog and help them feel like themselves again.


This page gathers some of the best things people say they did for their mental health while struggling—tiny actions, turning-point decisions, and quiet moments of courage. These aren’t magical fixes, and they won’t replace professional care. But they are real, lived strategies that you can adapt to your own life, one doable step at a time.



Person sitting by a window with soft light, reflecting calmly
Even in our darkest seasons, small acts of care can create a path back to ourselves.

Why Small Mental Health Choices Matter

Mental health struggles—whether it’s depression, anxiety, trauma, burnout, or something else—can make life feel heavy and narrow. When your brain is telling you there’s no point, “taking care of yourself” can feel irrelevant or impossible. Yet research shows that:

  • Small, repeated actions can gently shift brain chemistry over time.
  • Feeling even slightly more in control can reduce hopelessness.
  • Safe connection with others is one of the strongest protective factors against suicide and long-term distress.

None of this means you can “self-care” your way out of serious mental illness. But it does mean that your tiny efforts—sending a text, drinking water, getting sunlight—are not meaningless. They are signals to your brain and body that you’re still here, and you still matter.


1. Reaching Out When You Want to Disappear

One of the most powerful things people describe doing for their mental health is simply: telling someone the truth. Not the polished, “I’m fine” version—the messy, “I’m not okay and I don’t know what to do” version.


“The best thing I did was text my best friend, ‘I’m not okay and I’m scared of my own thoughts.’ She came over, sat with me on the floor, and helped me make a plan to call my doctor. I honestly think that text saved my life.”

From a clinical perspective, disclosing suicidal thoughts or intense distress to someone safe can:

  • Interrupt dangerous spirals of thinking.
  • Increase your sense of safety and connection.
  • Help you access professional support more quickly.

How to Try This, Even If You’re Afraid

  1. Choose someone safe. This might be a friend, family member, therapist, teacher, or helpline. They don’t have to be perfect—just reasonably kind and trustworthy.
  2. Use a simple script. If words are hard, you can copy and paste:
    “Hey, I’m really struggling with my mental health right now. I don’t need you to fix it, but I could really use someone to talk to or just sit with me.”
  3. Let them know what you need. For example: “Can we talk on the phone?” or “Can you help me find a therapist?” or “Can you just stay on text with me for a bit?”
  4. Have a backup plan. If the person isn’t available or responds poorly, that’s about their capacity, not your worth. Keep a list of at least two other options, including a crisis line in your country.


2. Saying “Yes” to Professional Help (Even After Putting It Off)

Many people describe a turning point when they finally reached out to a therapist, psychiatrist, or primary care provider and were honest about how bad things had gotten.


“I’d been ‘functioning’ for years—doing well at work, totally falling apart when I got home. The best thing I did was admit that what I was feeling wasn’t just stress. Getting on the right medication and into therapy didn’t fix everything overnight, but it gave me a floor to stand on.”

Person speaking with a therapist in a calm, supportive office environment
Professional support can provide structure, tools, and safety that are hard to create alone.

What the Research Says

Evidence-based therapies like CBT, DBT, and trauma-focused therapy have been shown to reduce symptoms of depression, anxiety, and PTSD for many people. Antidepressant and anti-anxiety medications can also be effective, especially for moderate to severe symptoms, when prescribed and monitored by a healthcare professional.

Not every treatment works for every person—finding the right fit can take time. But many people who once felt completely hopeless do eventually find a combination of support that helps them feel more stable and alive.


How to Move Toward Professional Support

  • Start with your primary care provider if you’re not sure where to begin. They can screen for depression, anxiety, and physical conditions that might be affecting your mood.
  • Ask trusted people for recommendations for therapists or clinics they’ve had good experiences with.
  • Use directories like Psychology Today (U.S./Canada) or your local mental health association to filter by cost, specialty, and identity factors that matter to you.
  • Be honest during appointments. It’s okay to say, “I’m scared to be here, but I’m not okay and I need help.”

3. Building Tiny, Gentle Routines When Everything Feels Heavy

When you’re deeply depressed or burned out, big self-improvement goals can feel cruel. What helped many people far more were tiny, low-pressure routines—habits just small enough to be possible on even the worst days.


“I started with: brush teeth every day, no matter what. That was it. Once that stuck, I added ‘open the window for 5 minutes.’ It sounds ridiculous, but those little things reminded me I still had some power in my life.”

Morning light coming through a bedroom window with a cup of tea on a bedside table
Small, repeatable actions—like opening a window or sipping water—can gently anchor your day.

Ideas for Tiny Mental Health Habits

  • Hydration: Keep a glass or bottle by your bed. Aim for a few sips when you wake up.
  • Light exposure: Open curtains or sit near a window for 5–10 minutes, especially in the morning.
  • Body basics: Brush your teeth once a day. If a shower is too much, try a face wash or fresh shirt.
  • Check-in: Ask yourself quietly, “What do I need right now?” even if you can’t fully meet that need.
  • Evening wind-down: Turn off bright screens 10 minutes earlier than usual, or listen to calming audio.


4. Redefining Movement: From Punishment to Care

Many people say that gentle, low-pressure movement became a surprisingly powerful tool for their mental health—but only when they stopped treating it like punishment or a body project.


“I used to think working out meant an hour at the gym or nothing. During my worst depressive episode, ‘movement’ became just walking to the end of my street and back. That five-minute walk was sometimes the only time I remembered I was still in a body.”

Person walking slowly through a green park, dressed casually
Gentle, pressure-free movement can help settle the nervous system and shift your mood over time.

What Science Suggests About Movement and Mood

Research indicates that regular movement—even at light to moderate intensity—can reduce symptoms of depression and anxiety for many people. It may help by:

  • Releasing mood-supporting neurotransmitters.
  • Improving sleep quality.
  • Reducing tension and restlessness in the body.

But if movement is tied to shame, body hatred, or overexertion, it can have the opposite effect. The goal here is kindness, not perfection.


Gentle Movement Ideas When You’re Struggling

  • Walk to the mailbox and back.
  • Stretch your arms overhead and roll your shoulders for 30 seconds.
  • Do three slow breaths with your hands on your chest and belly.
  • Follow a five-minute, beginner-friendly stretch video.
  • Sway or dance slowly to one song in your room.

5. Setting Boundaries with People, Work, and Social Media

Another common “best thing I did” moment is when people finally allowed themselves to step back from relationships, jobs, or online spaces that were quietly eroding their mental health.


“Unfollowing accounts that made me feel like a failure was huge. I replaced them with mental health educators and people who were honest about struggling. My feed went from ‘I’m not enough’ to ‘I’m not alone.’”

Thoughtful boundaries with technology, work, and relationships can protect fragile energy.

Boundaries That Often Help Mental Health

  • Social media: Mute or unfollow accounts that trigger comparison, fear, or shame. Limit doomscrolling by setting a timer.
  • Work: Take your breaks. Say “I don’t have capacity for that right now” when possible. Use sick days for mental health when needed and allowed.
  • Relationships: Spend less time with people who consistently drain you or dismiss your feelings. Spend more time with those who feel safe, kind, and consistent.
  • News intake: Choose specific times and trusted sources to stay informed without constant exposure.


6. Practicing Self-Compassion Instead of Relentless Self-Criticism

Many people say that the most healing shift they made wasn’t a single action, but a new way of talking to themselves. Instead of meeting their pain with “What’s wrong with you?”, they started trying, slowly and awkwardly, to meet it with “Of course you’re struggling—this is hard.”


“I realized I would never talk to a friend the way I talked to myself. The best thing I did was start asking, ‘What would I say if someone I loved felt this way?’ and then try saying that to myself.”

What Self-Compassion Actually Looks Like

According to psychologist Dr. Kristin Neff, self-compassion has three main parts:

  • Self-kindness: Speaking to yourself with warmth instead of harsh criticism.
  • Common humanity: Remembering that struggle is part of being human; you’re not uniquely broken.
  • Mindfulness: Noticing your emotions without getting lost in them or pushing them away.

Simple Self-Compassion Practices

  • Place a hand on your chest and say quietly, “This is really hard, and I’m doing the best I can.”
  • Write yourself a short note the way a kind friend would: validating, not fixing.
  • When you make a mistake, practice saying, “Okay. That happened. What do I need now?” instead of “I’m such a failure.”

Common Obstacles (and How People Got Through Them)

If you’ve tried to help yourself and it hasn’t “worked,” there’s nothing wrong with you. People often face very real barriers on the way to feeling better:

  • Low energy: Depression, some medications, and chronic illness can make basic tasks exhausting.
  • Stigma and shame: Cultural or family beliefs might tell you that struggling with mental health is weakness.
  • Access issues: Therapy and medication can be expensive or hard to find.
  • Trauma history: Past experiences may make trust and vulnerability feel dangerous.

Strategies People Used to Move Through Barriers

  • Choosing one tiny step per day instead of trying to overhaul everything at once.
  • Using text-based or online therapy when in-person care felt too overwhelming or inaccessible.
  • Leaning on peer support groups (online or in person) to feel less alone.
  • Creating “low-energy” plans for bad days—like keeping simple foods and clean clothes within easy reach.


A Realistic “Before and After” of Healing

Social media loves dramatic before-and-after photos, but mental health recovery is usually subtler. It might look less like “sad vs. happy” and more like “completely numb vs. occasionally okay.”


Split image of the same person: one side looking overwhelmed indoors, the other side gently smiling outdoors
Real change can look like smaller swings, softer lows, and more moments of genuine okayness.

What People Often Notice Changing Over Time

  • They bounce back a little more quickly from hard days.
  • They feel slightly more hopeful about the future, even if it’s still unclear.
  • They have a few more tools to reach for when things get rough.
  • They experience more neutral or okay days, not just extremes.

These shifts can be easy to miss in the moment. It may help to jot down small wins—a day you laughed, a night you slept a bit better, a time you reached out instead of shutting down completely.


Choosing Your Next Small Step

If you’re reading this while you’re struggling, you’ve already done something brave: you’ve looked for ideas instead of giving up. That matters.

Healing rarely comes from one big, dramatic choice. It comes from a hundred small decisions to stay, to reach out, to care for yourself in imperfect ways.


A Gentle, Three-Step Check-In

  1. Notice: “How am I, really, in this moment?”
  2. Name one need: Rest? Food? Human connection? Distraction? Professional help?
  3. Choose one tiny action: Send a text, drink some water, open the window, schedule an appointment, or call a helpline.

You don’t have to believe things will get better in order to take a step. You just have to be willing to take one small action in the direction of care.


You are not a burden for struggling. You are a human being who deserves support, safety, and compassion—especially from yourself.