Embrace Calm: Small Steps to a Happier Mind

Small steps from someone who has suffered with depression, and anxiety, but wants to have a life I am proud of. We only live once, who wants to live miserably.. just to die.

I’ve been using an app called Finch for 126 days now (as of Dec 9, 2025). It’s free, it grows a little penguin, and honestly… it has helped me more than I expected. Checking in every day and adding tiny tasks slowly has made a huge difference in my anxiety, my mood, and my overall stability. I haven’t been in a really low depressive state in all 126 of those days — a huge win for me.

Here are some of the small steps that helped me feel calmer and less overwhelmed:

1. I wash my face every day.

For some people this is nothing, but if you’ve dealt with depression or severe anxiety, even washing your face can feel overwhelming.
I started with plain warm water. Then eventually added face wash, then moisturizer. A clean face really does lift your mood. Finch made it easier — checking off that task and sending my little penguin on an adventure felt like a tiny celebration.

2. I brush my teeth twice a day.

Again, sounds simple. But simple isn’t always easy.
I started with just 10 seconds — long enough to build the habit without feeling pressured. A clean mouth genuinely makes you feel better.

3. I celebrate my wins, big and small.

That silly little penguin means a lot to me. Completing tasks, hatching eggs, going on adventures — it all adds up to a feeling of accomplishment. If Finch isn’t your thing, find your own version of a simple reward. Something small to look forward to every day.

4. I quit smoking.

I always thought smoking relieved my stress — but in reality, it created more.
Stress about when I could smoke next, how much it cost, whether I had enough left… it was constant noise in my mind.

Quitting wasn’t easy. It took multiple attempts, hypnotherapy sessions, and listening to Allen Carr’s Easy Way to Quit Smoking every night. I repeated, “I do not need to smoke,” over and over. When I craved the break, I went outside and brushed my teeth instead. It worked.I have been smoke-free 3 years, and I have no desire to start again.

5. I’ve cut down drinking.

Alcohol spikes my anxiety and knocks me off balance for days. I’ve reduced it a lot and plan to remove it completely. Feeling clear and stable matters more now.

6. I drink water before coffee.

Before anything else touches my mouth in the morning, I drink a full glass of water.
It wakes my body up gently and starts the day on a healthier note.

These steps may look small, but they’ve added up to major changes in my life. I’m calmer, less anxious, and more hopeful — and it all started with tiny habits and a little cartoon penguin cheering me on.

7. I stopped being the victim.

I stopped blaming other people for my happiness or lack of it. My emotional well-being isn’t anyone else’s job — it’s mine. Holding onto resentment only ruins my day. Now, when something starts to bother me, I ask myself: “Who would I be without this thought?”
Most of the time, the answer is simply: happier.

Some of the books I have read that have truly made a difference in my life:

Loving what is by Katie Byron

You are a badass by Jennifer Sincero