God tends to grow big things from small faithfulness — “one who is faithful in a very little is also faithful in much” (Luke 16:10). Here is a menu of small habits that can make big changes for depression, anxiety, or anger. Treat this like a menu, not a to-do list. Pick one thing to try at a time, focus on it for 3 to 4 weeks, then try something else.

Sleep

Aim for 7 to 9 hours of uninterrupted sleep. Cut off screen time at least 30 minutes before bedtime. Cut off alcohol at least 3 hours before bedtime. Cut off caffeine 8–10 hours before bedtime. Make your room as dark as possible.

Diet

The best diet is one that you can stick to. Many of us know how to eat healthy but don’t do it. Do one thing each day to eat healthier than you did yesterday.

Exercise

The best exercise is something you enjoy, that you can do year-round, that increases your heart rate.

Meditation or prayer

Try one of these apps: Headspace, Calm, or Abide (Judeo-Christian meditation). Or pray the Psalms when you are low: here is a practice for mining the Psalms.

Build connection

Connect face to face with someone you care about for 30 minutes or more, without screens or other distractions. Play a game. Talk about the weather, sports, or politics. Talk about what you have been reading or praying about. Just be together.

Journaling

Pick a time — bedtime or first thing in the morning. Write down your thoughts and feelings about the day behind you and the day ahead of you. Check out this guide for ideas to get started.

Reading

Read for personal or spiritual growth. Read the Bible. Or listen to podcasts or audiobooks. Or watch YouTube videos. JUST. NEVER. STOP. LEARNING. Check out this list for some of our favorites.

Visualization

Picture what life would look like, feel like, smell like if you achieved your goals for the day, week, month, or year ahead. Try to import the hopeful emotions that come up into the present, to give you energy and motivation for today.

Affirmations

Remind yourself of your values and goals out loud or in writing. Then add to that: “Yesterday I lived out my values / moved toward my goal by…” (list what you did) and “Today I will live out my values / move toward my goals by…” (list what you will do).

Track your efforts and results

The printable version of this resource includes an efforts-and-results tracker to help you see what’s working.

Download the printable version (PDF)

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A sunrise path with a single first stepping stone — next steps for improving your mood

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Pick one small habit. Focus on it for 3 to 4 weeks. Then add another. Small faithfulness grows big things. — Things to Try to Improve Mood

“One who is faithful in a very little is also faithful in much.” — Luke 16:10

Next steps

If small habits aren’t enough on their own, that’s not failure — it’s information. Our team offers depression counseling and anxiety counseling in Glendale, AZ and online across Arizona and Washington. Or get matched with a great therapist at Mental Health Match.

Get started with us →

References

Cuijpers, P., van Straten, A., & Warmerdam, L. (2007). Behavioral activation treatments of depression: A meta-analysis. Clinical Psychology Review, 27(3), 318–326. https://doi.org/10.1016/j.cpr.2006.11.001
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377
Goyal, M., Singh, S., Sibinga, E. M. S., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316
Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42–51. https://doi.org/10.1016/j.jpsychires.2016.02.023
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001

Things to Try to Improve Mood