Curated Consumption: Reducing exposure to fear-based media (news and true crime) is a foundational step in lowering chronic anxiety and "second-hand trauma."
Routine-Based Anchoring: Creating "bookend" habits—like a morning growth hour and an evening reading ritual—provides the brain with predictable signals to transition between focus and rest.
The Power of Small Discomforts: Practicing small acts of physical resilience, such as cold water therapy, builds the mental confidence needed to navigate larger life stressors.
We live in an anxiety-ridden world full of noise and uncertainty, and if we aren't careful, that stress can quietly steal our joy. A few years ago, I realized that while I couldn’t control the world around me, I could absolutely control my habits, my choices, and my frequency.
In 2023, I got intentional about my well-being. I adopted seven simple but powerful mental health habits that shifted my daily reality from one of dread to one of peace. These aren’t expensive or complicated; they are small shifts that create massive results. As I continue these into 2026, I want to share them with you in hopes they help you unlock your potential for a calmer life.
1. The Media Fast: Cutting Out the News
For years, I was a total news junkie. My mornings started with the Today Show and ended with nightly broadcasts. But the constant saturation of crisis and tragedy was fueling a deep sense of dread. I felt like something terrible was always about to happen.
I decided to cut it out. Now, I rely on trusted written sources for occasional updates rather than live broadcasts. The less negativity I consumed, the more my anxiety dropped. Protecting your mind from toxic media is one of the most effective ways to lower your baseline stress level.
2. Trading True Crime for Uplifting Content
I used to binge true crime podcasts and shows like Dateline. But after becoming a mom, I realized I could no longer stomach it. These stories of real-life tragedy were adding a heaviness to my spirit that I didn't need. Once I swapped these for uplifting and creative content, I felt lighter. Choosing entertainment that inspires rather than triggers fear is a small change with a huge emotional payoff.
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3. The 20-Minute "Fictional Bridge" Before Bed
For a long time, my mind wouldn't shut off at night. I would lie awake replaying my business to-do list for Simply Hooked. Now, I read fiction for 20 minutes before bed (currently, I'm loving the Anne of Green Gables series). Reading acts as a mental bridge, transitioning the brain from "hustle mode" to "rest mode." I’m usually asleep within minutes of putting the book down.
4. Power Walking for Clarity
I’ve tried every fitness fad, but nothing stuck until I started power walking on my treadmill. 4–5 days a week, I walk at a brisk pace on an incline. This isn't just about physical health; it’s about mental space. As Mel Robbins often says, entrepreneurs need to step away from the desk to let their minds clear. Moving your body is one of nature’s best anxiety reducers.
5. Practical Meditation and Manifesting
I used to think meditation was "woo woo," but through teachers like Cathy Heller, I realized it is purely practical. Every day, I take 10 minutes to breathe and visualize the life I am creating. This isn't about wishing; it's about alignment. It grounds my energy and helps me approach my day as the most authentic version of myself.
6. Building Resilience with Cold Water Therapy
At the end of every shower, I turn the water to ice-cold for 10 seconds while repeating affirmations like, "I can do hard things." It is uncomfortable, but it is training my mind for resilience. Doing small, difficult things daily builds a "mental toughness muscle" that helps you handle the actual challenges of life with more grace.
7. Reclaiming the Morning: The 4:30 AM Ritual
My most sacred habit is my 4:30 AM wake-up call. These two hours of quiet—with coffee, my crochet hook, and an inspiring podcast—are my "growth hours." By the time my son wakes up and the chaos begins, I have already filled my own cup. Starting your day with inspiration sets a high-frequency tone for everything that follows.
Why These Mental Health Habits Work
Together, these shifts address the three pillars of a healthy life:
Mind: Protecting your thoughts from toxic inputs.
Body: Supporting your nervous system through movement and rest.
Spirit: Strengthening your inner world through meditation and growth.
When these are in balance, anxiety loses its power. You deserve to live a life full of joy, even when the world feels heavy.
Hi! I'm Marcy, a crochet designer in North Carolina. I help crafters turn yarn into adorable keepsakes through beginner-friendly crochet patterns and plushie kits. I’ve been crocheting since 2012 and fell in love instantly! My work has been featured in Simply Crochet and Crochet World Magazines. I am the author of Crochet Snuggle Buddies, Hooked on Growth, and Do You Know Hank the Hippo? I also enjoying hosting Simply Hooked: A Crochet Podcast.
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I love your 7 things! Also 7 is my favorite number.
I need to stop watching the news, or at least cut it to 1 day a week so I’m updated on things. Cutting it cold turkey would be better but baby steps.
I used to get up at 4:30 am to 5 am , but the last 3 months I’ve been getting lazy due to the holidays. So you’ve inspired me to get up at 4:30 and incorporate my workouts, followed either before or after workouts meditation. I love Nel Robbins, but have gotten into Gabby Bernstein and her manifestation challenge and her daily motivation, manifestation app.
I love reading and have been doing 30 mins before bed for years now. Huge game changer.
Super happy your thriving, planning, your business and goal setting etc.
The cold water for 10 seconds is worth a try. I already do the cold water in the sink.
All of it is awesome! Thanks for the blog!
Xx Kerri
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