4 Mental Habits That Saved My Sanity

There was a season in my life when I felt like everything was falling apart. Not in an explosive, dramatic kind of way—but quietly, in the background.

I was functioning, yes. Smiling at work. Answering texts. Going through the motions. But on the inside, I felt exhausted, anxious, and strangely numb. It was like I was holding my breath all the time. I didn’t know what was wrong—I only knew I wasn’t okay.

Therapy helped. So did supportive friends and journaling. But what made the biggest difference—the thing that truly started to shift my mental and emotional state—were four small but powerful mental habits I built into my daily life.

These weren’t grand changes. They weren’t complicated or philosophical.

They were simple, consistent choices I made in my mind.

And honestly, they saved me.

________________________________________

1. I Stopped Believing Every Thought I Had

This was the hardest one at first. I used to take every thought in my head as truth—especially the scary ones.

"You’re falling behind."

"Nobody really understands you."

"You’re not doing enough."

I would spiral into stress or self-doubt without even realizing that I could question those thoughts.

Then a friend said something that changed everything:

“Just because you think it, doesn’t mean it’s true.”

That idea cracked something open in me.

I started practicing what I now call mental filtering. I watched my thoughts like traffic. Some I let pass. Some I challenged gently. I began to ask myself:

• “Is this helpful?”

• “Is this true?”

• “Would I say this to a friend?”

Learning to separate myself from my thoughts gave me breathing room. It helped me stop spiraling and start choosing what I focused on.

________________________________________

2. I Practiced the Pause

Before this shift, I was reactive—especially when I felt overwhelmed. One tiny thing could go wrong and I’d snap, panic, or retreat emotionally. It didn’t feel like a choice; it felt automatic.

One day, in the middle of a tense conversation, I remembered something I’d read:

“Pause before you respond. Breathe before you react.”

So I tried it. I paused. I took a breath. And in that tiny space, I realized I had a choice.

That moment changed everything.

I began building a habit of pausing—not just in conflict, but in everyday stress:

• Before I replied to a hard email

• Before I jumped to conclusions

• Before I let anxiety spiral

The pause gave me back my power. It allowed me to respond with intention, not impulse.

________________________________________

3. I Chose One Kind Thought a Day

When your mental health is shaky, being kind to yourself can feel impossible. I used to beat myself up for being tired, for not doing enough, for just feeling off.

So I started a new rule:

One kind thought a day. Just one.

Some days it was:

• “I’m proud of you for getting out of bed.”

• “You’re doing better than you think.”

• “You are allowed to rest.”

It was awkward at first—like giving a compliment to someone you don’t know very well. But over time, those small doses of kindness softened something inside me.

Eventually, I didn’t have to force it so much. Kindness became a natural voice in my mind, not just an effort.

________________________________________

4. I Focused on What I Could Control

Anxiety thrives on the unknown. And there was a lot I couldn’t control—job pressure, other people’s expectations, unexpected life stuff.

But one night, while journaling, I made two columns:

• Things I can’t control

• Things I can

It was eye-opening. I couldn’t control people’s opinions, the past, or the future.

But I could control what I ate for dinner. I could go for a walk. I could set boundaries. I could drink water. I could ask for help.

So I made it a habit.

Any time I started spiraling, I asked:

“What can I actually do right now?”

That question grounded me. It pulled me out of panic and into purpose.

________________________________________

The Lesson:

Your mind can be a loud, messy, and sometimes unkind place—but it can also become your greatest ally.

You don’t have to overhaul your life to feel better. Sometimes, small internal shifts—made consistently—can create the biggest change.

These four habits didn’t fix everything overnight. But they helped me come back to myself. They taught me how to sit with my thoughts without drowning in them. And most importantly, they reminded me that peace is possible—even in chaos—when you learn to care for your mind like it matters.

Because it does matter. You matter.

----------------------------------

Thank you for reading...

Regards: Fazal Hadi