At Living Bridges Therapy Collective, our team of Kamloops counsellors often reminds clients that small, intentional actions can have a big impact. Mental health support doesn’t always look like major life changes or intensive routines—it often starts with simple, sustainable steps.
That’s why we’ve created this gentle guide to help you begin your week with clarity, care, and intention. Whether you’re feeling overwhelmed, restless, or just looking to feel more grounded, these 10 practices offer meaningful ways to reconnect with yourself—one moment at a time.
1. Set a Weekly Intention
Before jumping into your week, ask yourself: What do I need most right now—peace, focus, or rest?
Naming your intention helps you prioritize what matters most and keeps you aligned with your needs. Write it down and let it guide you.
2. Take 5–10 Minutes of Mindfulness
Try sitting in silence, breathing deeply, or listening to a brief guided meditation.
A few quiet moments can slow your heart rate and steady your thoughts.
Try this breathing rhythm:
Inhale for 4 – Hold for 4 – Exhale for 6.
These few mindful minutes can reset your nervous system.
3. Skip the Screens at the Start of the Day
Give your brain and body a calm beginning.
Resist the urge to check your phone for the first 30 minutes after waking.
Instead, try sipping a warm drink, journaling, or gently stretching.
Our Kamloops counsellors often recommend screen-free mornings as a powerful way to reduce early-day anxiety.
4. Do a Brain Dump
Mental clutter can feel just as heavy as a messy space.
Grab paper or a journal and write down everything on your mind: tasks, worries, reminders, or feelings.
Clearing it out gives your brain breathing room and helps you focus on what truly matters.
5. Move Your Body
Whether it’s a quick walk, a stretch break, or dancing to your favourite song, just 10 minutes of movement can elevate your mood.
Physical activity increases dopamine and serotonin—those feel-good brain chemicals that help ease stress.
Bonus: Kamloops is full of trails and green space if you’re ready to step outside!
6. Try Micro Self-Care
Not every self-care practice has to take an hour. Try:
- Drinking a glass of water before your coffee.
- Playing your favourite feel-good song.
- Taking three deep breaths between tasks.
These tiny rituals build emotional resilience over time and create natural pauses in your day.
7. Learn One Mental Health Tip
You don’t need to dive into a whole book—just read a short post, watch a quick video, or listen to a brief podcast.
Staying curious about mental health helps build long-term awareness and compassion—for yourself and others.
8. Connect with Someone
Reach out to a friend or loved one—even a quick text counts.
Human connection is one of the most protective factors in mental wellbeing.
Not only does it support your health, it may brighten someone else’s day too.
9. Be Kind to Yourself
Some days don’t go as planned. That’s okay.
Speak to yourself gently:
“I’m doing the best I can today.”
Self-compassion is a core part of healing and mental health—something our Kamloops counsellors emphasize often in therapy work.
10. Midday Reset
The day isn’t over. If things feel off or overwhelming, take a short pause and ask:
- What’s one win I’ve had today?
- What would help me feel a little better right now?
Even mid-day, you can shift your energy and mindset. Small resets lead to big changes over time.
Which One Will You Try Today?
We invite you to save and share this post with someone who may need a gentle start to their week. Healing doesn’t always happen in big leaps—it grows in small, repeated acts of care.
At Living Bridges, our Kamloops counselling team is here to support you in building those moments into your life. Whether you’re starting fresh, navigating a hard season, or simply wanting to be more intentional, these practices are here to guide you.
You are worth the pause. You are worthy of peace.