Mental wellness can hold a different meaning to everyone. The same goes for the various paths you can take as well as progressing through your goals. So don’t worry if you’re not up for therapy right this instant. It’s okay. Recognizing you want to start taking more ownership of your mental wellness is a fabulous start, hunny!

Or you might be really considering therapy, but want to first dip your toes in first with different styles of mental wellness methods on your own. Whatever your reason, it’s 10000% valid! Your mental wellness journey is your own, and there is no right or wrong way to go about getting guidance for personal growth.

You’re a capable, independent woman, and no one knows you better than you! So, be the leader of your own mental wellness and guide yourself towards growth. Here are six starters to mental wellness and therapy that will help to empower you, support your mentals, and enhance your self-awareness. 

This post is here to support you in those first initial steps towards self-growth & mental wellness! 

Journaling

I know. I know. 

Journaling is everywhere in the wellness space and certainly not a groundbreaking technique. But it works. It’s simple. It’s affordable. And IMO it’s the gateway to mental wellness. 

The initial action of this method is easy. Purchase a journal, pick up a pen, and start writing! 

It’s the accountability and “finding time” that’s the super-hard part of journaling. Why? Because it involves a habit change and requires incorporating something new and unhabitual into our daily program. 

Hot Tip: Because it’s new, start small and set attainable goals right off the bat. Pick a day of the week, set a timer for 1, 5, 10+ minutes, and dedicate that time to writing down whatever comes to you. There’s no formula. No grades. It’s just a little dose of internal mental chatter freedom. As you gradually keep it up, increase your days/time or just increase your time. Whatever feels most natural and attainable for your schedule. Do that and go, girl. 

Keep in mind, there’s no perfect way to journal, you’ve got to trust yourself and go with your gut feelings! This could look like untangling your web of thoughts by writing them out, noting your feelings and emotions at the moment, or having a conversation with yourself. Lean in hunny, it might be awkward at first but dang it feels good later. 

Although there are no journaling rules per se, take note of your inner dialogue while you write. Is it kind and inviting?? If you embrace being gentle with yourself and giving yourself grace your thoughts may flow more easily. This is a time and space to work on that self-compassion muscle. It’s tough to switch the dialogue if you’ve been your own worst critic like so many of us tend to lean toward. But taking note of your critic and making an effort to switch that dialogue to your own best friend is an amazing first step. 

If you’re completely struggling to start and the words simply won’t flow, you can follow a list of prompts. There are so many online resources that provide creative prompts and questions to support your self-growth and help with writer’s block. Also, some journals even come with pre-written prompts that have helpful starting points.

**Think of journaling as the endorphin high runners get, and bonus, you don’t have to run 😉

Self-development books

Oh, baby, this category of books is a swoon!!!!

Self-help books are amazing mental wellness tools and resources that can support you as you lean into feelings, emotions, self-awareness, perspective, and so so much more. If finding the time and silence to pick up a book and read is actually impossible. Try the audiobook version! You can listen while you’re driving, cooking, cleaning, folding laundry, walking, exercising, the list goes on. 

Here are a few books that are fan favs to get you started. 

• If you’re your own worst critic, Kristen Neff’s book, Self-Compassion: The Proven Power of Being Kind to Yourself offers perspective & a true mindset shift.
• The Gifts of Imperfection – Let Go of Who You Think You’re Supposed to be and Embrace Who You Are by, Brene Brown. It’s a classic, the title says it all. 
• Another one by the queen, Brene Brown is, Rising Strong: How the Ability to Reset Transforms the Way We Live, Love, Parent, and Lead. Such a gem!! It really does offer a new perspective on resetting from any type of emotions so you can foster resilience. 

Wherever you are within your relationship with reading or maybe the self-development genre in general, just take a dive in or re-dive in! The perspective alone is worth it by helping to break up the same old thought patterns we circle with day in and day out. 

I promise you, they’re golden-filled nuggets. With so much to give and take from. The magic is waiting! It’s up to you 🙂

Listen to podcasts

If you prefer listening to a conversation or a person chatting over sitting down to read a book, podcasts might be your thing! What’s cool about Podcasts is that they’re free resources! Sometimes, it’s easier to feel a connection if you’re listening to the real voice and conversational tone of a human. The hosts of podcasts might be experts in the field of mental health or they might be people who have experienced situations and feelings that you can deeply relate to. Listening to others talk candidly about their mental health journey will make you feel less alone. 

Here are some credible ones to get ya started: 

• On Purpose with Jay Shetty – this guy used to be a monk and has left monkism to share his learnings & perspective. He does an amazing job of bringing it to the 21st century in a practical way. His guests range from celebs, to doctors, covering topics within the mental wellness space.
• Over it and On With it by Christine Hassler – she’s a life coach talking about all areas of mental health! It’s vulnerable, real, and inviting. 
• Super Soul with Oprah – I mean it’s Oprah, no intro is really needed here! She always creates a gentle space for ultimate vulnerability and real life ups and downs. 
• The Tim Ferriss Show  – This show is more relaxed and light. But still dishes relevant and straight forward ways to support you through wherever you might be! 

Surround yourself with a healthy support system.

Sometimes the best perspectives and realizations come from a deep, transformative conversation with your best friend, mom, dad, or another special fam member. The people who know you the best might just have wise advice to share or be that non-judgmental listener that you can lean on. While your support system might not be trained or certified healthcare professionals, they’re capable of supporting you, encouraging you, and holding you accountable. Your support system is here to lift you up and fill your cup up with whatever you need. Just remember to ask for what you need 🙂 Just like you, they do not read minds. The right people who make you feel good and inspire you to grow are some of our greatest gifts! 

Work with a life coach. 

First, there is a difference between a life coach and a therapist. Life coaches are not typically healthcare professionals. But like therapists, they can serve you in improving your well-being. Think of it this way! If a therapist is your nurse helping you through your mental health journey, then a life coach is your supportive guide in life. A therapist is an amazing source to help you in working your way through your past, your patterns, and your feelings/emotions. A life coach is able to help you structure your goals for the future, hold you accountable and support you in finding your true path. It’s no doubt that a life coach can be a handy method to use as you climb the ladder of personal growth and development!

Practice meditation & mindfulness

So what’s the difference between mindfulness and meditation? Aren’t they the same thing? Nope! They can easily go hand in hand or stand-alone. Here’s a quick breakdown for ya!

Meditation helps you to sustain an attentive and calm state of mind. It gives your mind a chance to tune out by tuning inward and gives you a break from the external chaos. It’s linked to a million health benefits, some being a reduction of negative emotions and an increase in memory, focus, and calmness.

Mindfulness helps to bring you into the present moment. Instead of focusing on your worries about the future or regrets from your past, you can focus on your breath, the scent in the air, and the breeze on your skin. One way to use mindfulness daily is to pay close attention to your five senses – taste, touch, sight, smell, and sound. Paying attention to your senses supports your brain and body connection, ultimately bringing you to the present moment.

Hot tip– Your breath is your BFF while using both of these methods. Your breath is actually damn incredible. First off, it’s free and readily available to you at any moment. All you have to do is check-in with it. Tuning into it a few times a day and re-aligning your breath with how you want to feel helps regulate your nervous system and bring everything in sync. 

Keep in mind 

As you work through these mental wellness methods, not all of them will fit you and your lifestyle. BUT you’ll never know till you give them a good fair shot. So start with the one or two that ignite your curiosity and start there! Before starting, set goals for each method and yourself so there’s a benchmark. 

Own your mental wellness, hunny! You’re unique and you’re worthy of whatever works best for you.