Amidst ongoing uncertainty, now is a perfect moment to focus on the small steps we can all take to support our mental well-being.

Think of your brain as like a battery – and this battery needs recharging throughout the day.

When your battery is fully charged you are at your best: you are your most energetic, productive and creative self. You’re resilient in the face of setbacks and challenges and fully present to experience wonder and joy.

When negative stress becomes cumulative and unmanaged, it can leave your battery chronically drained, which can lead to mental health challenges such as depression and anxiety.

You can build habits that help you recharge your battery for sustained power by using Microsteps, small, science-backed actions you can start taking immediately.

 

Here are three recharge Microsteps – pick the one that resonates most with you. Once you sense that it’s becoming a habit, try incorporating a new Microstep into your routine.

Microstep #1: Set aside a specific time each day or week dedicated to ‘worry time’.

Scheduling time to worry gives you more control over your stress and helps keep it from becoming consuming. Make it five minutes or 15 minutes – whatever you need. Any amount of time you can commit to is worthwhile. Write down or reflect on your worries and concerns.

Microstep #2: Take 10 minutes to write in a journal or meditate before bed.

To quieten the mind and prepare for sleep, trying listing what you are grateful for, reframing stressful situations in your day, jotting down goals or to-dos for the next day, or simply free-writing your thoughts and feelings (sometimes called a ‘mind dump’). This will help clear your mind of mental clutter and unwanted thoughts or ruminations.

Microstep #3: Do one small thing each morning that brings you joy.

It might be meditating, walking or making a breakfast you love. From this foundation, you’ll build up strength and resilience for the day.

Thrive Global Asia Pacific

An alliance between Thrive Global and Monash University with the mission to end the stress and burnout epidemic. The partnership brings an evidence based approach to well-being and performance and will work with organisations to deliver programs that lift the performance, resilience, engagement and mental health of employees.

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Any personal information you provide via this website will be collected by Monash University and Thrive Global for the purposes of delivering the Thrive program to you and to send you marketing communications, if you choose to receive them.

To see how Monash handles your personal information please refer to our Data Protection and Privacy Procedure and Visitors and Enquirers Data Protection and Privacy Collection Statement or contact dataprotectionofficer@monash.edu
To see how Thrive Global handles your personal information please see thriveglobal.com/privacy/.