Micro Moments Matter
Fostering mental wellness
Mental Wellness Month is widely observed in January each year and is well-timed as we start a new year following an often hectic or emotionally-charged holiday season.
According to Mindscape, mental wellness considers all aspects of wellbeing—psychological, emotional, physical, and social—and means:
feeling up to the challenges of day-to-day life;
experiencing moments of pleasure and joy in activities or relationships;
feeling satisfaction with life;
experiencing positive emotions; and
having the resources to help cope with the circumstances you face.
Fostering mental wellness takes intentional, consistent practice. It’s not something that happens by accident or chance! Below are 5 activities you can incorporate into your day in less than 5 minutes to start building your mental wellness habits this month!
QUICK GROUNDING EXERCISE
Grounding, or intentionally bringing your attention to the present moment, helps to regulate our emotions, keep us focused on what’s happening now instead of worrying about things we can’t control, and helps bring awareness to our bodies. Take five minutes today and try the following grounding exercise:
Pause what you are doing and find a comfortable position for your body.
Take 2-3 deep breaths.
Name 3 things you can see.
Name 2 sounds you can hear.
Name 1 sensation you can feel in your own body.
Take 2-3 more deep breaths.
GENTLE BODY MOVEMENT
We often hear about the benefits of exercise on our mental wellbeing, but getting started with adding more movement to our day can be intimidating for many. Moving our bodies in gentle, pleasant ways helps us to feel connected to ourselves and is a low-effort way to start increasing our physical activity. Try any slow, intentional movement for a few minutes each day—shake out your hands, raise your arms above your head, twist your body side to side. Pay attention to how these movements feel rather than how they look. As you find movements that feel good to your body, remember these and continue incorporating them into your routines to give yourself a movement break!
GRATITUDE CHECK IN
Expressing gratitude and reflecting on the things we have that we are thankful for helps build a sense of connection, balance, and resilience. While some prefer to do a daily gratitude check in by journaling, just taking a moment to reflect (without writing!) can help foster mental wellness. Consider asking yourself one of these questions each day—in the morning to set the tone for the day ahead or in the evening to reflect on your experiences.
Who (or what) made me smile today?
What helped me feel connected today?
What did my body do that helped me get through my day?
Who (or what) brought me comfort today?
Did something make my life easier or more manageable today?
CONNECTION PING
Connection with others—family, friends, colleagues, and community members—is a critical part of mental wellbeing. Meaningful connection is defined differently for each person, but finding ways to foster a sense of connection and belonging is critical to managing stress and supporting our health! Reach out to connect with someone each day. Send a short text letting someone know you’re thinking of them, greet your coworkers at the start of your workday, or call a loved one on your coffee break. Even brief moments of connection with those we care about can help to improve our mood and coping!
CONTINUE YOUR MENTAL WELLNESS EXPLORATION
Want to learn more about fostering mental wellness this January? Find more helpful resources and activities below!
Mental Wellness Basics - Mindscape by Harvard Health Publishing
Fostering Mental Wellness for Children - St. Luke’s Penn Foundation
Fostering Mental Wellness at Work - US Department of Health & Human Services
The Role of Community in Mental Wellness - Grand Rising Behavioral Health
