Numb. Angry. Exhausted. Blindsided. Terrified. Heartbroken. Betrayed. These emotions have been swirling in the aftermath of an election cycle that left many feeling emotionally drained and mentally exhausted. Whether you're directly impacted by policy changes or standing in solidarity with those who are, prioritizing mental health isn’t a luxury—it’s a necessity. The weight of the world can feel crushing, but small, intentional acts of self-care can help you regain footing. If you’re struggling to know where to start, you’re not alone. The good news? Experts have shared simple, daily practices that can make a real difference in how you feel.
Start the Day Mindfully
Instead of diving straight into emails or doomscrolling, try reclaiming the first moments of your day for yourself. Dr. Ajita Robinson, a trauma therapist, suggests doing something nourishing—whether it’s savoring breakfast without distractions, journaling, or moving your body. "Starting on someone else’s agenda immediately spikes anxiety," she says. "Fill your own cup first." This small shift can set a calmer tone for the hours ahead.
Create a Consistent Sleep Routine
Poor sleep and mental health are locked in a vicious cycle, says therapist Melissa Wesner. To break it, psychiatric nurse practitioner Dr. Amanda Porter emphasizes structure: waking up at the same time daily, even if you’re tired. "Sleep is sacred, but your brain craves routine," she explains. Solid sleep isn’t just restorative—it’s a natural antidepressant. If insomnia’s a battle, consider gentle wind-down rituals like reading or herbal tea instead of screens.
Center Yourself in the Morning
Psychologist Dr. Tricia Wolanin swears by morning grounding practices—whether it’s meditation, yoga, or simply sipping coffee mindfully. "Ask yourself how you want to feel today," she says. This intentionality helps you step into the day with purpose rather than reactivity. Even five minutes of diaphragmatic breathing can dial down stress hormones before they hijack your day.
Set One Small Goal
Big ambitions can backfire when life feels overwhelming. Therapist Samantha Snead recommends micro-wins: making your bed, reading a few pages, or texting a friend. "Completion fuels motivation," she says. On hard days, crossing off one tiny task reminds your brain you’re capable—no marathon effort required.
Practice Mindfulness During the Day
Psychologist Dr. Lauren Kerwin’s one-minute mindfulness hack? Pause and engage your senses: notice the texture of your desk, the hum of the fridge, the taste of your lunch. "This grounds you when emotions spiral," she says. It’s not about emptying your mind—it’s about anchoring in the present instead of catastrophizing the future.
Try Box Breathing
Therapist Arien Conner teaches clients box breathing to combat stress: inhale for 4 counts, hold for 4, exhale for 4, hold for 4. "It lowers blood pressure and releases endorphins," she says. Keep it in your back pocket for tense moments—before a meeting, after bad news, or whenever your chest feels tight.
Disconnect For 5 to 10 Minutes
"Constant media exposure is emotionally taxing," says therapist Dr. Lacrecia Dangerfield. She carves out screen-free pockets to reset—especially post-work. Whether it’s stretching or staring out the window, mini digital detoxes help you reconnect with yourself before engaging with others.
Make Lists to Prioritize Your Time
Therapist Lauren Ruth Martin uses lists to tame chaos. "Write down tasks, then forgive yourself for what doesn’t get done," she says. For procrastinators, scheduling guilt-free downtime first (yes, binge that show) makes it easier to focus later. "Productivity isn’t about punishment."
Exercise
You don’t need a gym obsession to reap mental health benefits. Therapist Tammer Malaty notes even a brisk walk releases mood-boosting endorphins. "Push yourself enough to feel it," he says. Bonus if it’s outdoors—nature’s a proven stress-reliever.
Keep a Gratitude Journal
Therapist Elizabeth Irias calls journaling "writing your way to happiness." Jotting three good things before bed—a funny text, a warm shower—shifts focus from lack to abundance. Over time, therapist Onnie Michalsky says, this becomes a "positivity bank" to withdraw from during rough patches.
Schedule "Worry Time"
Therapist Annie Miller’s hack? Contain anxiety by allotting 15 minutes daily to fret. "Vent in a notebook, then close it," she says. Training your brain that worries have a time and place reduces their off-hours intrusions.
Say No When You Need To
Dr. Robinson stresses that "no" is a complete sentence. Protecting your energy isn’t selfish—it’s what lets you show up fully for the things that truly matter. Boundaries aren’t walls; they’re the gates that keep your sanity intact.
Do One Thing a Day That Makes You Happy
Psychologist Dr. Nikki Winchester insists on daily joy, however small: dancing in the kitchen, smelling fresh herbs. "Pleasure buffers stress," she says. When life feels heavy, these moments remind you that goodness still exists.
Take a Walk
Therapist Carolyn Davis-Cottle prescribes walking for cabin fever and low moods. "Movement lowers blood pressure and resets perspective," she says. No scenic trails? Even pacing your hallway counts—just get your body moving.
Recognize and Accept Your Feelings
Therapist Jason Fierstein warns that suppressing emotions creates pressure-cooker explosions. "Name what you feel—anger, grief—and let it pass through you," he advises. Acknowledgment takes the sting out of discomfort.
Laugh
Psychologist Dr. Benson Munyan calls laughter "a neural palate cleanser." Whether it’s a ridiculous meme or a call with your funniest friend, seek out humor daily. Endorphins don’t care if the joke’s dumb—they’ll boost your mood anyway.
Meditate For 5-10 Minutes
Malaty swears by short meditation sessions to combat multitasking fatigue. "It’s mental weightlifting," he says. Can’t sit still? Try walking meditation or a body scan—the goal is presence, not perfection.
Talk to Friends and Family
Therapist Dr. Marianne Callahan emphasizes connection: "Call someone daily, even just to say ‘thinking of you.’" Isolation feeds despair; reaching out reinforces that you’re not alone.
Get Outside
Psychologist Dr. Renee Exelbert says nature is instant therapy. "Sunlight regulates mood, and fresh air clears mental clutter," she notes. No park nearby? Open a window and breathe deeply.
Practice Self-Reflection
Therapist Michael McGarry urges daily self-inquiry, even when it’s uncomfortable. "Understanding your triggers and strengths helps you respond, not react," he says. Try free-writing or talking it out—sometimes clarity comes through speaking aloud.
None of these strategies require overhauling your life. Start with one or two, and remember: healing isn’t linear. Some days, "mental health" might just mean surviving until bedtime—and that’s enough. The goal isn’t to erase pain but to build resilience so you can keep showing up, for yourself and others. When the world feels like too much, come back to this list. Your mind—and the people who need you—will thank you.
