When things are going badly, falling into a low mood can easily become a daily habit. But the good news is that feeling good can become a daily habit too. If you’re going through a tough patch, building some simple habits can make a huge difference in your emotional and mental health.
As a licensed psychologist in Los Gatos, I work with individuals, college students and couples to help them develop coping strategies for depression and anxiety. The six things I’m about to share with you are ridiculously simple, cost nothing, and can be started right now to give your mental well-being a bit of a boost.
Understanding Low Mood, Anxiety and Depression
Low mood involves feelings of hopelessness, worthlessness, and a persistent sadness that can cloud even ordinary moments. It’s a pretty common mental health issue, and it often goes hand in hand with anxiety. In fact, nearly 60% of people who experience depression also experience anxiety symptoms, because anxiety and depression share a lot of the same brain chemicals and pathways. Both conditions can lead to poor concentration and sleep problems, making daily life feel way heavier than it needs to be.
It’s worth noting that a low mood isn’t the same as depression. A depressive disorder is when you’re feeling down for two weeks or more, and it’s usually accompanied by fatigue, changes in sleep patterns, and a general loss of interest in things that used to be important to you. When anxiety gets mixed in, it can make it even harder to break the cycle of hopelessness. And chronic stress can trigger both anxiety and depression, especially in high-pressure environments like the Bay Area.
Low mood can come from a combination of biological, psychological and lifestyle factors: brain chemistry, past experiences, stressful events, and major life changes. The good news is that healthier habits — like simple routines, self-care, and light exposure — can interrupt these patterns before they get too deep. The six habits I’m about to share with you are research-backed starting points for managing anxiety and lifting your mood — whether you’re a college student dealing with school stress or an adult going through a tough time.
1. Morning Light Therapy for Depression and Anxiety
We all know exercise is a good habit to get into, but getting outside in the morning to get some exercise and sunlight is one of the most effective natural remedies for anxiety and depression. Research has shown that as little as 15 minutes of morning light can make a big difference in your mood.
Natural light exposure not only helps regulate your body clock and boost serotonin production, but it can also give you a bit of extra energy to tackle the day. In fact, a 2026 meta-analysis found that light therapy can significantly improve both depression and anxiety symptoms, even for people who don’t have seasonal mood patterns.
Now, I know what you’re thinking: “I don’t have one of those fancy light therapy lamps”. But the truth is, natural sunlight is a powerful tool for improving your mental health. Try a 7:30 a.m. loop around Vasona Lake County Park in Los Gatos, a quick stroll through a Palo Alto neighborhood, or just step outside onto your balcony. Even on a grey day, the light is way brighter than what’s coming from your living room lamps. And don’t worry if you’re not a morning person — exercising later in the day can still give you a boost.
2. Building a “Champion Routine” to Support Mental Health
If you’re feeling stuck, starting a structured routine is a great way to start building some self-confidence from the ground up. Try setting your alarm clock a bit earlier than usual and getting yourself up to do something productive — whether that’s exercise, eating a decent breakfast, or just getting your room tidied up. We are what we repeatedly do, after all.
And when you build your routine, don’t forget to schedule in some time for the things that really matter — like reading or spending time with family and friends. Each morning, ask yourself: What is my priority task for today? Then schedule a time in your routine to focus on it.
By doing a few small things every day, you can start to feel like you’re getting a grip on things and make some real progress. And when stress and burnout start to creep in, having a simple routine in place can give you a sense of stability and calm.
If you’re a procrastinator, setting aside time just to get things done is a huge help. Make a to-do list on paper or on your phone, and then make it a point to tick off at least one thing every day. Tanisha, for example, scheduled one morning a week to tackle the stuff she’d been putting off. And that simple habit ended up giving her more energy, making her healthier and happier, and giving her a real sense of satisfaction.
Routine-based coping strategies are a cornerstone of mental health care, especially for anxiety and depression. They’re especially useful for college students and young professionals, and in individual therapy, a psychologist can work with you to set up routines that suit your needs — especially if you’ve got ADHD, bipolar disorder, or another condition that makes it harder to stick to a plan.
3. Taking Care of Your Social Well-being and Relationships When Times Get Tough
Our brains are wired to connect with other people — and nurturing our social well-being is pretty much essential for staying mentally and emotionally healthy.
In 2023, the US Surgeon General basically issued a warning about how bad loneliness and isolation are for our health, saying that a lack of social connection can be as bad for us as smoking up to 15 cigarettes a day. And the truth is, a lot of us have fewer chances to connect with others these days, what with working from home and staring at screens for hours on end. Chronic isolation can trigger low moods, while connecting with other people can really help counteract feelings of isolation and low mood.
Connection doesn’t all have to come from deep, intimate relationships; just being friendly to the people you meet is a great start. Say hello. Introduce yourself. Be curious about the other person. Even shopping at the same grocery store in Los Gatos, San Jose, or Sunnyvale can help you build relationships with the people who work there. Consider volunteering, which provides excellent emotional benefits for everyone involved.
Too many people get caught up in their phones and social media, and it can be really easy to get stuck in a low mood if that’s where your focus is. Try setting limits on your screen time and making it a point to get out and mix with people in real life. That might mean scheduling in time to meet up with friends or do some volunteer work — or just making it a point to go to the park or for a walk each week.
Cultivating Healthy Relationship Habits
Most couples I see as a therapist are really good at finding fault with each other — but that’s not helping anyone. They tend to focus on all the little things that get under their skin. But the truth is, with a bit of practice you can shift your focus to what you love about your partner. Take some time to think about what you appreciate about them, and then tell them.
Victoria used to be all about finding fault in her husband Gabriel, but one day she decided to focus on the good stuff instead. She started making an effort to think more positively, and pretty soon her whole outlook on life had changed. Amazing what a bit of effort can do, right? If your relationship feels really disconnected, seeking out couples therapy can be a huge help. It can help you break the patterns that are driving you apart and rebuild your connection.
4. Self-Reflection: Paying Attention to What’s Going on in Your Head
Take some time each day to reflect on what’s going on in your head and your feelings. Even just a few minutes a day can help you get to know yourself a bit better. Mindfulness techniques like this can really help reduce negative thinking patterns and make you better at managing your emotions over time.
Jason used to think he was too busy for self-reflection, but after just one day of paying attention to his thoughts and feelings he realized he’d been obsessing over a fight he’d had with his girlfriend. He reflected on how he’d reacted in the heat of the moment, and decided to apologize. If he’d just kept going the way he was he would have stayed stuck in a cycle of resentment.
Use self-reflection or journaling to become more aware of your thoughts and feelings and to decide how you want to approach difficult situations. A notebook works, and so does a notes app. What matters is the habit.
5. How to Practice Self-Love: Healing Your Inner Child
A lot of us are pretty hard on ourselves; but being kind to ourselves can make all the difference in feeling like we’re on top of things. Inside you is this little inner child who’s still like the kid you used to be.
To really learn to love yourself, try flipping the script on your inner monologue. Imagine yourself as a child again. And talk to that little kid. Be gentle. Be kind. Share what you love about yourself.
Jacob felt intimidated about tackling a big project at work. He talked to his inner child, saying, “You’re really good at this & I’ll help you get it done”.
Or try writing a letter to your younger self, keeping a comforting childhood photo nearby, or just saying a reassuring little phrase to yourself right before a stressful meeting or exam.
When people are kinder to themselves, they typically become less critical of partners, children, and coworkers–which can even make life a little healthier and relationships a little smoother.
6. Self-affirmation: Quieting Your Inner Critic
Just as you have an inner child, you also have an inner critic. Intentional self-love is a powerful way to silence that critic. In my experience, people who are hard on themselves tend to be hard on their partners too. So practicing self-love can have benefits in all areas of your life
When speaking words of affirmation to self, don’t just zip through a whole list. For the best results, really slow down and let one phrase sink in for a bit.
Madison struggled with low self-esteem. Instead of rattling off a bunch of statements, she focused on just one phrase: “I’ve got unlimited potential”. she found that when she really let that sink in, her mood actually started to lift..
Pick one affirmation in the morning and go back to it later when things get tough — like before an exam, a big work presentation, or a difficult convo with a loved one.
There are literally no limits to the possible self-love affirmations out there, so feel free to get creative and find the ones that work for you. Here are some to get you started
From the Wisdom Cards by Louise L. Hay
- I am a natural winner.
- I am now my own unique self.
- I have unlimited potential.
- I am perfect exactly the way I am.
- I am healthy and filled with energy.
- I help create a world where it is safe to love each other.
- I speak and think positively.
Seven of My Own
- I can do whatever I make my mind to do.
- I take care of one important thing the first thing in my day.
- Every day is a new day full of opportunities to discover.
- I am an exceptional person.
- I am a results-driven person.
- I love being in love with life.
- I extend kindness to the people I meet.
Your turn
Grab a notebook or pull up a note on your phone and write a few self-love affirmations of your own. Think about your strengths and all the cool things people have said about you. Then pick one and just sit with it for a while
When Low Mood Becomes More Than “Just A Phase”
Sometimes a low mood lingers and deepens into something that needs more than daily habits alone. If you’re experiencing symptoms like trouble getting out of bed, persistent sadness, loss of appetite, muscle tension, difficulty sleeping, poor concentration, or you can’t stop worrying about stuff, then it may be time to seek a professional assessment.
Counselling is really helpful for building resilience and getting a handle on your emotions — especially when things like substance abuse, stress, or big life changes are to blame. If low mood starts to get in the way of work, studies, parenting, or relationships — that’s a sign that you need to get some help. Getting help early with anxiety and depression therapy can make a world of difference in long-term health and well-being.
How Therapy can Help with Low Mood, Anxiety and Depression
Talk therapy is a big part of mental health care that works alongside habits like getting more sunlight, keeping routines, and using affirmations. Professionals can offer therapies like cognitive behavioural therapy (CBT) which helps you figure out and change those negative thought patterns that keep low moods in place.
One-on-one therapy provides a safe space to explore your feelings, low mood, anxiety, relationship patterns, and life changes with a trained therapist — receiving feedback and new coping skills along the way.
Working with Dr Patrice Wolters in Los Gatos and the Bay Area
You don’t have to take on all the above six habits at once. Pick one, get good at it, then add another. Just remember, we are what we do over and over. If low mood or anxiety is getting on top of you and hangs around for weeks, or even starts to get in the way of your job, relationships, or sleep — please remember you don’t have to navigate this alone.
Reach out to my office today to discover what helps with anxiety and depression on your unique journey. Whether you are looking for local counseling for anxiety and depression in Los Gatos or convenient online therapy anywhere in California, scheduling a complimentary consultation is a brave first step toward healing.
I’m a licensed psychologist with 30+ years of experience in individual therapy, couples and marriage therapy, and college student support in Los Gatos and the greater Silicon Valley area-including San Jose, Saratoga, Santa Clara, Sunnyvale, Palo Alto, and Santa Cruz. I use evidence-based approaches for anxiety and depression, as well as support for bipolar disorder and ADHD, helping clients Go From a Maze to Amazing®.
If you are ever in crisis or experiencing symptoms of suicidal thoughts, please contact a suicide and crisis hotline or emergency services rather than waiting for an appointment. Healing is possible, and help is available now.