Three Simple Daily Wins for Your Mental Health: Trauma Therapy As a Path to Growth and Well-being

Mental health is something we often take for granted until it starts to feel off-balance. Between juggling work, family, social commitments, and personal aspirations, it’s easy to get caught up in the hustle and forget about our inner well-being. However, maintaining good mental health doesn’t have to be a monumental task. In fact, sometimes the simplest changes in our daily routine can make the biggest impact, and trauma therapy is a great place to generate ideas.

A few years ago, I came across a concept that really resonated with me: in order to maintain your mental health, you should aim for three wins every day. These wins are simple, small victories that align with different aspects of our lives: physical, spiritual, and interpersonal.

But what exactly does that mean, and how can it benefit us?

The Physical Win: Moving Your Body in a Way that Feels Good

The first "win" is physical. You might be thinking, “Great, another person telling me I need to work out.” But that’s not the point here. The beauty of a physical win is that it can be whatever works for you, in whatever shape or form you need.

For me, starting the year slow and easy, a physical win might look like a 20-minute yoga session or a short walk around the block. The idea is not to overwhelm yourself with unattainable goals or set yourself up for failure. Instead, it’s about carving out some time for yourself to move your body in a way that makes you feel good.

If you’re someone who has specific fitness goals, like hitting a certain number of steps or lifting heavier weights, those are fantastic physical wins too! If that’s your vibe, go for it. But the key takeaway here is that it doesn’t have to be intense. Whether it’s stretching, walking, or even taking the stairs instead of the elevator, small actions like this can work wonders for your mental health.

When you take time for your body, you’re not just improving your physical health—you’re also giving your mind a break. Physical movement releases endorphins, which are those feel-good chemicals that can help reduce stress, anxiety, and even symptoms of depression. So, don’t overthink it; just get moving in a way that feels right for you.

The Spiritual Win: Connecting with Something Greater Than Yourself

The second win on this mental health checklist is spiritual, and before you close the tab, let me clarify: this doesn't mean you have to become religious or practice any specific faith. Spirituality is about connecting to something greater than yourself—whether that’s through deepening your religious beliefs, exploring your values, or simply reflecting on your purpose in life.

A spiritual win could be as simple as meditating for five minutes, journaling your thoughts, or even engaging in a small act of gratitude. If you have a religious or spiritual practice, this might mean prayer or attending a service. For some, it could even mean exploring a hobby or activity that makes them feel deeply fulfilled and aligned with their personal beliefs.

In today’s fast-paced world, it’s easy to forget to check in with our inner selves. We’re constantly surrounded by noise—whether it’s from social media, work, or family—and often forget the importance of silence, introspection, and connection with our deeper sense of purpose. But taking even a few moments each day to reflect on your beliefs, meditate, or simply be present with your thoughts can have a profound impact on your mental health.

It’s not about being perfect; it’s about showing up. Whether it's through prayer, mindfulness, or engaging in meaningful reflection, your spiritual practices can help you create a sense of peace and grounding, especially when things feel chaotic.

The Interpersonal Win: Connecting with Others

The third and final win is interpersonal—connecting with other people in a positive way. Now, this doesn’t mean you need to go out and make a new best friend every day (although if that’s your style, more power to you!). An interpersonal win is simply about engaging with others in a way that benefits both you and them.

For some, this might look like helping a colleague at work, giving a friend a call just to check in, booking a trauma therapy session, or reaching out to a family member who might need support. It could even be something as small as offering a compliment to a stranger or helping someone with their groceries. These small, seemingly insignificant acts of kindness can go a long way in boosting your own mental health, while also making a positive impact on someone else’s day.

If you’re struggling with feelings of isolation, making a small connection with someone—even if it’s just a brief interaction—can help create a sense of belonging. It’s easy to get stuck in our own heads when dealing with anxiety, depression, or stress, but taking the time to focus on others, even in small ways, helps shift the focus off ourselves and fosters a sense of community and purpose.

And remember, being of service doesn’t have to be a big, grand gesture. It could be as simple as sending a text to a friend, offering a smile to a stranger, or putting someone’s shopping cart away at the grocery store. Small actions build a sense of connection, which is a key component in maintaining good mental health.

Why These Three Wins Matter

It might seem like these daily wins are simple or even trivial, but they have a compounding effect over time. When you commit to these small actions every day, you’re building a routine that nurtures your physical health, emotional well-being, and connections with others. Each win helps you grow in different areas, and when you stack them together, they create a powerful shift in how you feel.

For those dealing with mental health challenges like anxiety or depression, even the smallest victories can feel huge. When you're in a negative thought spiral, it can feel like everything is out of your control. But committing to these small, manageable wins every day helps you regain a sense of agency over your life. It reminds you that you are capable of taking action—even when it feels hard—and that every positive step, no matter how small, contributes to your mental health journey.

Start Slow, Build Momentum

It’s important to remember that these wins don’t need to be grand or perfect. They’re about progress, not perfection. If you’re starting out, don’t stress about getting every win every single day. Some days will be harder than others, and that’s okay. The goal is to gradually build habits that contribute to your overall mental health and well-being.

For me, I’m committed to starting slow, especially as we begin a new year. But I know that with time, these small actions will become a part of my routine—and they will continue to pay off in ways I can’t yet imagine. Whether it’s a physical, spiritual, or interpersonal win, I’m giving myself permission to take it one step at a time.

So, I challenge you to commit to these three simple wins each day—physical, spiritual, and interpersonal—and see how it transforms your mental health. You’ll be surprised at how even the smallest steps can lead to significant growth. Best of luck on your journey, and remember: every step forward counts. You’ve got this!

And if you would like some trauma therapy to generate ideas for small wins,. reach out to us at Counseling and Nature Therapy Center. Our trauma therapists are licensed to support your mental health. To learn more or book a session. Contact Us.

Take care, and here’s to a healthier, happier you.

More Resources:

• Science-Backed Mental Health Support

• Caring for Mental Health: NIMH