Explore next steps to improve your mental health. 
“Take your thoughts less seriously.”
I was scrolling through Instagram one day when I came across this quote from Dr. Jenny Taitz, a clinical psychologist and author of Stress Resets: How to Soothe Your Body and Mind in Minutes.
It stopped me in my feed. Her broader message was that our brains produce more than 6,000 thoughts every single day. Some are helpful and true, while others simply aren’t—they’re more like spam and not worth overthinking for even a minute. It’s a simple reminder, but on that particular day, it was exactly what I needed to hear.
What resonates with me won’t resonate with everyone—mental health is incredibly personal. And that’s one reason why we wrote this story.
Thriveworks is fortunate to have more than 2,200 deeply experienced mental health professionals on our team. We’re constantly asking them for evidence-based guidance, but we wondered: What if they had to boil it down to the one mental health tip they wish more people knew? We asked, and they delivered.
Here are 22 simple reminders, mantras, and pearls of wisdom. We hope you find one that resonates with you.
1. You are a garden, not a robot.
Much like a garden needs sunshine on some days and rain on others, we have varying needs. Some days we need rest and self-compassion; others we need self-discipline and routine. Understanding and meeting our own needs is the foundation of managing mental health. Recognizing that we are not robots is essential for giving ourselves grace on the days when things don’t go as planned or when we’re not at our best.
Licensed Clinical Social Worker in Colorado
2. Remember the three C’s of life: choices, chances, changes.
You must make a choice to take a chance, or your life will never change.
Licensed Professional Counselor in New Jersey
3. No expectations means no frustrations.
If we can free ourselves from unrealistic expectations, we can better embrace life as it comes and find joy and appreciation in the now. If you’re starting a new job, for example, expecting everything to go perfectly is not realistic. There are always going to be growing pains, especially with something new or challenging.
Licensed Mental Health Counselor in Florida
4. Shame and guilt do not motivate you; they cage you.
I wish more people knew that being kind and compassionate as you’re going through changes yields much better outcomes.
Licensed Professional Counselor in Virginia
5. Feelings are not facts. But they must be acknowledged.
Just because you feel unworthy, unlovable, or like a failure doesn’t mean it’s true. However not acknowledging these emotions only makes them stronger. Instead, validate what you’re feeling, then challenge unhelpful thoughts with curiosity (where is this emotion coming from?) and self-compassion (what’s something kind I can say to myself to counter these negative thoughts?).
This shift can be life-changing in managing anxiety, depression, and self-doubt.
Licensed Professional Counselor and Registered Play Therapist in Texas
6. Without struggle, there can be no progress.
So don’t be afraid of hard things!
Licensed Professional Counselor in Virginia
7. Healing isn’t linear.
Healing can take all sorts of paths. If we stick to the process, we can begin to see glimmers of change, growth, and hope.
Licensed Professional Counselor in Virginia
8. Discomfort is not the same as danger.
A lot of growth happens in discomfort, but our brains are wired to avoid it. Learning to tolerate and work through discomfort—rather than immediately trying to escape it—can lead to real change.
Licensed Professional Counselor in Texas
9. Asking for help is a reminder that you are human, not incapable.
People often try to carry everything by themselves because they don’t want to burden others. But reaching out for support is not a sign of weakness; it’s a sign of courage and strength. Whether it’s confiding in a friend, seeking professional help, or simply letting someone know you are struggling, you don’t have to face your challenges alone. Asking for help is one of the bravest things you can do.
Licensed Professional Counselor and Certified Clinical Trauma Professional in Pennsylvania
10. Often, you’re having a very normal response to an abnormal situation.
In high-stress situations, many people tend to pathologize their expected, normal reactions. That doesn’t mean strong responses are helpful or that we shouldn’t work to improve coping skills. It’s more that when someone says, “What’s wrong with me?”, my follow-up question is usually, “What situation are you responding to, and how can we support you to respond in a way that is helpful and safe, rather than overwhelming and dysregulating?”
Board-Certified Psychiatric Mental Health Nurse Practitioner in Connecticut
11. You do not have to be in crisis or feel “out of control” to benefit from therapy.
Having an outlet is crucial at every stage: maintenance, new life transitions, times of self-improvement, and/or crisis.
Licensed Clinical Social Worker in Pennsylvania
12. It is always OK to start over again.
Even if that means you start over again the very next minute. It’s always OK.
Licensed Clinical Social Worker in Texas
13. You own your feelings.
We often hear, “They made me so mad” or “They triggered me,” but no one is responsible for your feelings except you. Own your feelings: “I felt upset” or “I realized I was reacting to a memory.” This is regaining your power!
Licensed Marriage and Family Therapist in Tennessee
14. Even healthy habits can stop being effective.
If something that once worked for you no longer does, it’s not a personal failure; it’s your brain signaling that it’s time for something new. Much like muscles need new stimuli to avoid stagnation, the brain needs new challenges to stay engaged, adaptable, and resilient. This might mean changing up your daily routine, trying new coping strategies (e.g., deep breathing or journaling), or exploring new forms of therapy.
Licensed Clinical Social Worker in Colorado
15. If you only see two options, keep looking!
False dichotomies occur when we see things in black and white and neglect to look at alternative solutions. This happens a lot with couples: Someone feels like they have to “give in” to their partner rather than finding a solution that makes everyone happy.
One benign example: You want pizza and your partner wants hamburgers. Since these items aren’t related, it will feel like one person has to “lose” to move forward. But what if you went out for Mexican food? Maybe there’s a place that serves both? Look past “your way” and “my way” to find “our way.”
Licensed Marriage and Family Therapist in Washington
16. You are not responsible for anyone else’s actions (or reactions).
No matter how many times you’ve heard this, it’s worth repeating. We often feel guilt or shame because of how someone else reacts to our choices or decisions, but that’s out of your control. You are only responsible for how you treat others, how you set boundaries, and your own choices and decisions.
Licensed Professional Clinical Counselor in Ohio
17. Mental health is health.
Many people minimize the importance of mental health and wellness while speaking about the importance of physical health and wellness. Getting more people to understand that both are important and in need of attention is crucial.
Licensed Psychologist in Alabama
18. All emotions eventually pass.
No emotion is permanent, but when you’re feeling stuck, confide in a trusted person. Talking to someone you love and trust is a great way to clarify what’s bothering you.
Licensed Clinical Professional Counselor in Illinois
19. Change does not happen overnight.
Much like gaining muscle, change takes time and hard work.
Licensed Mental Health Counselor in Florida
20. Treat yourself with the same kindness and understanding you would offer a friend.
We tend to be our own harshest critics, which can lead to feelings of inadequacy and anxiety. Learning to treat yourself with the same kindness and understanding that you would offer a friend (also known as self-compassion) can foster resilience, reduce anxiety, and improve overall mental well-being.
Licensed Clinical Social Worker in Pennsylvania
21. Don’t be a sponge.
In other words, try not to absorb the emotions of other people. If you take on others’ emotions, you have no way of resolving the issue, because it’s not your issue to solve. The best way to help someone you care about is to take care of yourself so you can be available to them when they need you.
Licensed Clinical Social Worker in Pennsylvania
22. Your relationship with yourself is the most important relationship you will ever have.
Having a relationship with yourself cultivates self-awareness, or the ability to have a conscious understanding of your own thoughts, feelings, and behaviors. This supports healthy relationships with others.
Licensed Clinical Professional Counselor in Maryland
