August is National Wellness Month—a perfect, built-in reminder that mental health deserves the same daily care we give our physical health. At Focus Forward Counseling & Consulting, we see every day how small, consistent choices can prevent poor mental health, ease existing mental health challenges, and lay the groundwork for long-term resilience. Whether you’re navigating significant mental health issues or simply want to feel calmer and more centered, the five therapist-approved habits below fit easily into any daily routine.
1. Two-Minute Deep-Breathing Breaks
When stress spikes, the body flips into fight-or-flight. Intentional deep breathing pulls the nervous system back toward balance, lowering blood pressure and cortisol in as little as 120 seconds.
How to do it
- Sit with both feet on the floor, hands resting on your lap.
- Inhale for a slow count of 4, feeling your abdomen expand.
- Hold for 4, then exhale for 6.
- Repeat the cycle five times.
Make these breathing exercises a non-negotiable meeting on your calendar—after your morning coffee, between Zoom calls, and right before bed. Over time, this micro-habit improves mental health by training your body to self-regulate under pressure, a cornerstone of effective stress management.
2. Move Your Body With Intention
Exercise is often prescribed for heart health, but research shows that just 30 minutes of moderate movement—brisk walking, cycling, yoga—three to five times per week can reduce symptoms of depression by up to 30 percent. ¹ Movement increases serotonin, fuels brain-derived neurotrophic factor (BDNF), and improves sleep, all of which are critical when you’re facing mental health conditions such as anxiety or mental illness.
Try this therapist tip: Link movement to a daily trigger you already do—walk the dog, dance while the pasta boils, or stretch during TV commercials. When exercise becomes part of your daily routine, your mind starts to crave the same emotional payoff your muscles do.
3. Digital Downtime for Emotional and Spiritual Clarity
Constant pings and comparison-scrolling on social media can heighten self-criticism and erode attention span—risk factors for poor mental health. Designating “phone-free pockets” of the day protects your brain’s processing power and leaves space for emotional and spiritual reflection.
- Morning margin: Delay your first scroll until after breakfast.
- Evening buffer: Power down devices at least 60 minutes before sleep.
- Weekend window: Pick a two-hour block each Saturday or Sunday to leave your phone behind and step outside.
Use that liberated time to journal, meditate, or simply notice the sky changing color—simple rituals that quietly strengthen your mind’s ability to rest and reset.
4. Micro-Connections That Nourish Belonging
Humans are social by design. Regular, positive contact releases oxytocin, the “bonding hormone” that lowers anxiety and boosts mood.
Daily connection ideas
- Send one “thinking of you” text at lunchtime.
- Eat dinner tech-free so everyone at the table feels heard.
- Practice “gratitude tagging”: tell a friend or coworker one specific thing you appreciate about them.
These micro-connections create a subtle web of mental health support so you’re not facing mental health challenges alone. They also build a safety net of people who can nudge you to seek professional help if they notice prolonged changes in your mood or behavior.
5. Normalize Help-Seeking Behavior
Even the healthiest habits can’t replace quality mental health services when you need them. If your mood stays low for more than two weeks, you’re withdrawing from loved ones, or worries keep you awake most nights, reach out to a mental health professional. Early intervention shortens recovery time and prevents many concerns from turning into more serious mental health issues.
Therapist insight: You don’t have to wait for a crisis. Counseling is equally powerful as a proactive space to clarify goals, practice coping skills, and curate a life aligned with your values.
At Focus Forward Counseling & Consulting, we offer warm, evidence-based care for individuals, couples, and families—whether you’re exploring therapy for the first time or returning after years away. Our team serves clients in Alpharetta, Cumming, and the greater North Georgia area, with secure telehealth options statewide.
Your Next Step Toward Sustainable Well-Being
National Wellness Month is more than a celebration; it’s your invitation to start habits that pay dividends all year. If you feel stuck, overwhelmed, or suspect you’re facing more than everyday stress, compassionate help is close to home.
Let’s build daily rhythms that sustain your mind, body, and soul—for August, for the long term, and for every season ahead.