Shifting your mindset toward positivity and reducing anxiety doesn’t require a burst of monumental effort. Often, it’s the small, consistent actions that lead to the most profound transformations. At Sydney's Collection, we think of it like filling a jar with drops of water—each small step adds up over time. However, just like life, the jar can sometimes get shaken, spilling some of its contents.
Mindfulness isn’t a quick fix; it’s an ongoing journey. That said, it’s easier said than done. So, where do you begin?
Be Present: The Power of Mindfulness
Mindfulness is about being fully present in the moment—no distractions, no judgments. It’s like stepping out of the rush hour of life and standing still for a while, soaking in what’s happening around you. Studies show that mindfulness can reduce stress and improve overall mental well-being (American Psychological Association).
Regain Control with Box Breathing
Take a few minutes every day to focus on your breath. Breathe slowly through your nose for four seconds, hold for a count of four seconds, and exhale gently through your mouth for four seconds. It will take a moment to get your breathing to synchronize, so do not be disheartened if this takes a moment for this to work. It’s astonishing how such a simple exercise can help center your thoughts and create a moment of calm in your day.
Sprinkle in Kindness
Want a quick way to feel more positive? Do something kind. Compliment a stranger, send a thoughtful text, or hold the door for someone. These small gestures don’t just brighten someone else’s day—they have a way of lifting your spirits, too. We often default to the text message. It is a very quick and easy way to say hello; Send a simple heart emoji to let someone know that you care. Caring for others is a natural way to reverberate self-love.
The Gratitude List
Gratitude is like a lens that helps you see the good already present in your life. Every night, write down five things you’re grateful for. It could be as simple as enjoying your morning coffee or as profound as reconnecting with an old friend. Over time, this habit can retrain your brain to focus on the positives. Learn more about Gratitude Lists.
Naturally, there are downloadable gratitude lists with unique prompts. Sydney Smith, owner of Sydney's Collection, has published a simple and effective ebook:
Check out this easy downloadable gratitude list ebook here.
Curate Your Mental and Physical Space
What you surround yourself with matters. Whether it’s the media you consume or the people you spend time with, these influences shape your outlook. Curate your social media feed to focus on things that inspire or uplift you. And when possible, seek out relationships that energize you rather than drain you. Focus on puzzles, and sensory gifts like the Anxiety Bookshelf, see how it works here. Read and educate yourself with books, and more! Alternatively, avoid social media altogether!
Taking a break from social media is essential for mental health, as constant exposure to curated content can lead to feelings of inadequacy, anxiety, and overstimulation. Social media platforms are designed to prioritize profit, tailoring your feed with ads, regional trends, and algorithm-driven content that may distort reality or limit diverse perspectives. This skewed information flow can create echo chambers, making it harder to distinguish genuine knowledge from manipulative messaging. Disconnecting allows you to regain clarity, reduce stress, and focus on authentic, meaningful interactions outside the digital realm.
Professional Guidance Can Help
If these steps feel overwhelming or you’re not sure where to start, there are thousands of resources regarding small steps to take toward positivity. Alternatively, consider seeking guidance from a mindfulness coach or therapist. Experts like Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR), have created practical programs to help people integrate mindfulness into their lives. His book Wherever You Go, There You Are is a great place to start (American Psychological Association).
Celebrate the Small Wins
Here’s the thing: Progress is not always linear, and it doesn’t have to be fast. Every step you take, no matter how small, deserves recognition. Remember, it’s the consistent, incremental changes that pave the way for lasting positivity.
Why not start today? Take a deep breath, write down one thing you’re grateful for, or simply pause for a moment to enjoy the now. These small steps could lead to a big, beautiful change.
Support is Always Available
Below is a short list of available resources, specifically catered to... well... you! Everyone deserves to be heard, please use the countless resources available with a simple call or click.
Australia
- Lifeline Australia: 13 11 14
- Crisis support and suicide prevention.
- Beyond Blue: 1300 22 4636
- Mental health support and information.
- Kids Helpline: 1800 55 1800
- Counselling for children and young people.
Canada
- Talk Suicide Canada: 1-833-456-4566 or text 45645
- Support for those in distress or thinking about suicide.
- Kids Help Phone: 1-800-668-6868 or text CONNECT to 686868
- Confidential support for youth in Canada.
- Hope for Wellness Helpline: 1-855-242-3310
- Mental health support for Indigenous peoples.
United Kingdom
- Samaritans: 116 123
- 24/7 emotional support for anyone in distress.
- Mind Infoline: 0300 123 3393 or text 86463
- Advice and support for mental health concerns.
- Childline: 0800 1111
- Free, confidential support for children and young people.
United States
- National Suicide Prevention Lifeline: 988 or 1-800-273-TALK (8255)
- Crisis support for mental health, suicide prevention, and emotional distress.
- Crisis Text Line: Text HOME to 741741
- Free, 24/7 text support for any crisis.
- Substance Abuse and Mental Health Services Administration (SAMHSA): 1-800-662-HELP (4357)
- Assistance for substance abuse and mental health treatment.
- The Trevor Project: 1-866-488-7386 or Text START to 678678
- Support for LGBTQ+ youth in crisis.
- Veterans Crisis Line: 988, then press 1 or text 838255
- Specialized support for veterans and their families.
International Resources
- Befrienders Worldwide: www.befrienders.org
- Directory of international crisis helplines.
- Suicide.org International Helplines: www.suicide.org/international-suicide-hotlines.html
-
Comprehensive list of hotlines by country.
Sources:
- American Psychological Association (for the benefits of mindfulness).
- American Psychological Association (for Jon Kabat-Zinn and his book Wherever You Go, There You Are).
