The Importance of Small Victories in Mental Health Recovery
In sessions, clients often describe anxiety as feeling like a storm: loud, overwhelming, and hard to control. When experiencing peak anxiety, people often try and search for the “cure” or “big fix” to make it disappear. However, research has shown that meaningful progress often comes from small, consistent steps rather than massive changes all at once.
Slow & Steady Wins the Race
Anxiety thrives on uncertainty, avoidance and worst-case scenarios. When we face a task or situation that feels too big, our brain’s alarm system (the amygdala) goes off, pressuring us to avoid a potential threat. In these moments, breaking a task down into smaller steps can help to calm this response and reduce the anxiety. It tells our brain that there is no threat, and we are going to be okay. Over time, repeated small exposures help retrain our brain’s ability to perceive threats, making it less reactive.
The Role of Self-Compassion
It’s important to remember that the small steps we discussed will only work when paired with self-compassion. Anxiety can trick us into believing we’re “weak” for struggling, but this mindset increases stress and discourages growth. Instead, treating ourselves with the same understanding we’d offer a friend fosters resilience. Extensive research on self-compassion has been linked to lower anxiety, greater emotional regulation (our ability to manage those big feelings), and increased motivation (Neff, 2003).
Where Do I Start?
1. Choose one small action each day. Try opening the blinds in the morning, stepping outside for a few minutes, or writing down a worry, pick something that’s doable.
2. Track your progress. A journal or checklist helps you see your growth, even when the change feels slow.
3. Pair it with grounding techniques. Breathwork, 54321 grounding exercises, or progressive muscle relaxation can help our bodies feel safer as we take each step.
Remember!
Overcoming anxiety isn’t about going from 0 to 100, it’s about taking a small step each day. Interested in learning more? Reach out to Vaughan Counselling and Psychotherapy today and connect with one of our anxiety trained therapists: Melissa, Julia, Alessia, Stephanie or Juliet!
References:
Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101.
American Psychological Association. (2019). Anxiety. https://www.apa.org/topics/anxiety
Clark, D. A., & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. New York: Guilford Press.