Want Better Mental Health? Start with Your Body. Seriously.

May 23

Let’s talk about something that doesn’t get enough love in mental health conversations: your body. Yep, that thing you walk around in every day.

As a therapist, I see people doing incredible emotional work—journaling, meditating, going to therapy (love to see it). But sometimes, we skip over the basics. If your body is running on empty, your brain’s going to feel it too.

Here’s the truth: taking care of your mental health starts with taking care of your body. We’ve all heard that. But here’s the part we don’t talk about enough:

👉 None of those changes stick without the right mindset.

You can have the perfect self-care checklist. But if your inner voice is stuck on “I’ll never stick with this” or “I don’t deserve to feel good,” guess what? You’ll sabotage your own progress.

So let’s break it down. You need two things:

Basic care for your body
A healthier, more compassionate mindset to support it

Let’s dive into both.

🧠 Why Mindset Is Everything

Your mindset is your internal script—the way you explain things to yourself. It’s the difference between:

“I skipped the gym. I’m lazy. Why bother?”
vs.
“Today didn’t go as planned. I can try again tomorrow.”

One will keep you stuck. The other gives you a path forward.

You don’t need to be relentlessly positive or fake it till you make it. But you do need to talk to yourself like someone you love. Especially when you're trying to make lasting changes.

🏃‍♀️ Body First: How Physical Health Boosts Mental Health

Here’s why taking care of your body is actually one of the best things you can do for your brain:

1. Move Your Body, Move Your Mood 🏃

Exercise doesn’t have to mean burpees at 6 AM. A walk around the block, dancing in your kitchen, or stretching in your pajamas counts. Movement releases endorphins and boosts serotonin and dopamine—aka your brain’s feel-good chemicals. Think of it as emotional regulation through motion.

2. Sleep Is Your Brain’s Reset Button 😴

Running on little sleep doesn’t make you a warrior—it makes everything harder. Sleep is when your brain processes emotions, clears out mental clutter, and resets your mood. Aim for 7–9 hours. Call it therapy... with blankets.

3. Food Is Mood 🥑

Your brain and gut are in constant conversation. Eating whole, nourishing foods supports that relationship. Sugar crashes and ultra-processed snacks? Not so much. You don’t have to be perfect—just intentional.

4. Water, Please 💧

Dehydration can tank your energy and make you weirdly moody. Seriously. Sip water throughout the day. Bonus points for lemon or cucumber. Hydrate like it’s your job.

5. Your Body Speaks First 🧘

Mental stress often shows up as physical symptoms—tight shoulders, stomach issues, fatigue. Listen to your body; it’s usually trying to tell you how your mind’s doing.

6. Self-Care Isn’t Just Bubble Baths 💖

Caring for your body is an underrated act of self-respect. Cook something nourishing. Go outside. Go to bed early. You’re sending a message to yourself: I’m worth taking care of. That matters.

👟 Small Changes, Big Impact (With the Right Mindset)

Let’s say you want to start walking more. Without the right mindset, your brain might whisper:

“One walk won’t fix anything. I’ll never stick with it.”

That voice? It’s not truth—it’s habit. An old, protective script that’s trying to keep you from disappointment.

Try this instead:

“A five-minute walk is still a win. Every time I show up for myself, I’m building a new habit.”

That shift in mindset turns a single choice into momentum.

🔁 How to Shift Your Mindset So You Can Make Real Changes

Here are a few therapist-approved mindset upgrades to help you support your physical habits with better self-talk:

1. Trade "All or Nothing" for "Something Is Better Than Nothing"

You don’t have to go from 0 to 100. A 10-minute stretch counts. One healthy snack counts. Small steps build sustainable routines.

🚫 “I blew it today.”
✅ “I did one small thing that supports my health. That matters.”

2. Talk to Yourself Like You’d Talk to a Friend

Would you call your friend a failure for skipping a workout or eating fast food? No. You’d offer grace. Do the same for yourself.

3. Expect Discomfort, Not Perfection

Change is supposed to feel awkward at first. That discomfort isn’t failure—it’s the growing edge.

4. Add "Yet"

“I’m not consistent with exercise… yet.”
That tiny word keeps the door open for growth.

5. Celebrate Progress, Not Just Results

Did you hydrate today? Get outside for a few minutes? Say something kind to yourself? That counts. Celebrate the showing up.

💡 Final Thoughts

Mental health doesn’t live in your head alone. It lives in your habits, your body, your breath.

So if you want to feel better—emotionally, physically, mentally—start small. Move a little. Rest more. Hydrate. Eat something real. And above all, speak kindly to yourself while you do it.

You don’t have to do it perfectly. You just have to keep showing up.

One breath, one step, one thought at a time. 💛