Everyone recognizes a certain type of morning. The alarm goes off, the day feels heavier than it should, and the sky outside is the wrong shade of grey. You’re just flat, not sick or depressed. Psychologists frequently highlight a few minor behaviors that appear to accomplish more than they should during these periods, the typical low-grade ones. They all sound unimpressive. Apparently, that’s the point.
The first is almost ridiculously easy. Prepare the bed. For years, Angela Belleville, a licensed counselor at Bella Health, has discussed this in interviews; when she claims it works, she sounds a little amused. Before you’ve even brushed your teeth, a small task can start a silent chain reaction. The bed itself might not be important. The momentum is what counts.
These discussions frequently touch on cooking, but not in an ambitious way. The kind of familiar food that could put you to sleep. The chopping and stirring is a type of rhythm that the nervous system recognizes, according to Meg Bowman, a dietitian who works at the nexus of food and mental health. Repetition seems to be accomplishing something that the cookbook industry hardly ever promotes. Regular eating is also important. Bowman coined the term “hanxiety,” which sounds absurd until you’ve experienced it, to describe what happens when people miss meals and mistake the tension that follows for emotional distress.
The warm beverage comes next. It doesn’t seem to matter if you have hot chocolate, tea, or coffee. Temperature receptors signal safety to the body, triggering the old rest-and-digest response, according to Chloë Bean, a marriage and family therapist with expertise in trauma. It’s difficult to ignore how frequently this advice refers to the body instead of the mind. It appears that therapists are treating mood in a similar manner to how physiotherapists treat posture.
When I first read it, I was surprised to see that rewatching old shows should be on the same list. According to Bean, stories that are predictable reduce cognitive load because the brain doesn’t have to keep track of anything new. So it’s not laziness to watch a sitcom four times. It’s a rule. It remains to be seen if the wellness sector will ever market this as a product.
Almost all of the research on the topic includes music. Another therapist cited in recent coverage, Alison McKleroy, cites studies that indicate playing one upbeat song every day for two weeks can significantly reduce depressive symptoms. It’s not long—two weeks. It turns out that the bar is lower than most people think.
The most peculiar and possibly underappreciated item on the list is smell. Therapist Jerred England, who has discussed this topic in trade journals, suggests taking five to ten seconds to inhale something pleasant, such as vanilla, rosemary, or anything nearby. In contrast to reasoning, the midbrain reacts rapidly to scent. Even if they are unable to articulate why, anyone who has passed a bakery in the winter is already aware of this.
People are most resistant to the eighth action. Apply cold water to your face. According to England, it triggers parasympathetic reflexes, which is the medical term for the body calming down nearly against its will. The idea that a cold tap could be the solution to a bad afternoon seems a little ridiculous. However, despite its modesty, the research consistently points in that direction.
Novelty is not what unites these eight. It’s easily accessible. None of them call for a weekend getaway, a subscription, or an app. Perhaps this is the reason they are often disregarded in a society that values packaged and expensive solutions. It’s another matter entirely whether or not they will be taken seriously. The habits are silently waiting to be put to use.
