"Life is like a fridge, what you put in, is what you will get out" - Small steps towards better mental health

**"Life is like a fridge—what you put in, is what you will get out." Small Steps Toward Better Mental Health**

Depression and anxiety are complex mental health issues that many people struggle to fully understand. When we find ourselves in the midst of these struggles, it's natural to wonder: *Why me? How did I get here?* The truth is, while various factors contribute to our mental health, many of us don't realize that we play a significant role in shaping our mental state.

One of the fundamental aspects of mental well-being is recognizing that our mind is, indeed, *our* mind. We have more influence over our thoughts and feelings than we might initially believe. However, in today's world, it's all too easy to get trapped in negative social media cycles and communities that reinforce our worst feelings—what psychologists refer to as "confirmation bias." This is when we unconsciously seek out information that validates our negative beliefs, further entrenching us in depression and anxiety .

From my own experience, I've found that engaging with such content only reinforces negative thoughts and emotions deep in the subconscious. The more we feed into negativity, the more it shapes our perception of ourselves and the world around us .

But there is hope. Shifting this dynamic starts with small, intentional actions. One of the most powerful steps you can take is to actively seek out positive examples of how others manage their mental health. Surround yourself with uplifting stories, strategies, and people who inspire growth and healing .

When negative self-talk creeps in—and believe me, I know how frequent and insidious it can be—try to catch it. This is easier said than done, but once you become aware of your internal dialogue, you can start to challenge and reframe those thoughts. Cognitive Behavioral Therapy (CBT) suggests that by recognizing negative thought patterns and replacing them with more balanced and positive ones, we can gradually improve our mental health .

I can't count the number of times I've started my day feeling overwhelmed, like I want to disappear, only to turn it around and end up having a great day. It's not magic, and it's certainly not always easy, but it becomes more manageable over time. Developing new habits of thought can indeed lead to a happier life, making those tough days just a little bit easier to bear .

While I’m not claiming that this is a quick fix, nor that it's a one-size-fits-all solution, I can assure you that with time and practice, it does get better. Taking small steps toward a healthier mental state can make a world of difference.

Keep going, even when it’s hard. You'll be surprised at how much you can change your life by changing the way you think.

*Benkei*


1. **Confirmation Bias and Mental Health**:
- Plous, S. (1993). *The Psychology of Judgment and Decision Making*. McGraw-Hill.
- Beck, A. T. (1967). *Depression: Clinical, Experimental, and Theoretical Aspects*. University of Pennsylvania Press. This work explores how cognitive distortions, such as confirmation bias, play a role in depression.

2. **Cognitive Behavioral Therapy (CBT)**:
- Beck, J. S. (2011). *Cognitive Behavior Therapy: Basics and Beyond* (2nd ed.). Guilford Press. This book provides an in-depth look at CBT and how it helps individuals recognize and change negative thought patterns.
- Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. *Cognitive Therapy and Research*, 36(5), 427-440. This review discusses the effectiveness of CBT in treating anxiety and depression.

3. **Positive Psychology and Mental Health**:
- Seligman, M. E. P. (2011). *Flourish: A Visionary New Understanding of Happiness and Well-being*. Free Press. Seligman’s work on positive psychology emphasizes the importance of focusing on positive aspects of life to enhance mental health.
- Lyubomirsky, S., King, L., & Diener, E. (2005). The Benefits of Frequent Positive Affect: Does Happiness Lead to Success? *Psychological Bulletin*, 131(6), 803-855. This paper highlights how focusing on positive experiences can improve overall mental health.