My Mental Health 'Ins and Outs' for 2026
January has arrived, and my social feeds are absolutely flooded with everyone’s “Ins and Outs” lists for 2026. You know the ones: “In: matcha and morning routines, Out: tequila and 3am voice notes.” I’ve been reading them all week, so I thought… why should therapists miss out on the fun?
Here’s my completely unofficial, slightly cheeky, very human Mental Health Ins and Outs for the year ahead. Some are straight from my own wobbles, others are inspired by the brilliant humans I sit with in sessions (anonymously, of course). No lectures, no stats, just a little light-hearted declutter for the soul.
OUTS (things I’m gently waving goodbye to in 2026)
Out: Doomscrolling as a bedtime story That “just one more reel” that somehow turns into an hour of world chaos? My nervous system deserves a better lullaby.
Out: People-pleasing marathons Saying yes when every cell in my body is whispering “please no” is officially retired. Exhausting, and honestly, nobody thanks you for it anyway.
Out: The grumpy Victorian aunt in my head You know the voice, the one that narrates every mistake like a stern governess? She’s being sent on permanent holiday.
Out: Confusing “busy” with “valuable” If my worthiness depends on a packed calendar, I’m doing it wrong. Slow mornings and empty slots are allowed to feel luxurious.
Out: Pretending I’m not tired The “I’m fine!” reflex when I’m actually running on fumes? Done. Honesty is the new brave.
INS (things I’m wholeheartedly welcoming in 2026)
In: 10-minute pockets of proper rest A quiet cuppa without guilt, no mental to-do list running in the background just me, the mug, and a moment that’s actually mine.
In: Moving my body for joy, not punishment A brisk walk on my own with a podcast, stretching while dinner’s in the oven, or just putting on a favourite song and having a little sway about the kitchen. Movement that feels good, not another “should.”
In: Saying “no” with kindness and confidence No long explanations needed. A calm “That doesn’t work for me right now, thank you” protects my energy and sets a gentle example for everyone around me.
In: Pausing to notice the good stuff A proper belly laugh with a friend, the first bite of something delicious, or the relief of climbing into bed at the end of a long day. Tiny moments that quietly remind me life isn’t all rush.
In: Being kinder to myself on the hard days Speaking to myself like I would to a close friend, gentle words, no harsh judgements. Self-compassion isn’t indulgence; it’s the fuel that helps me show up better for everyone I care about
There we have it, my little mental health declutter for 2026. Nothing groundbreaking, just kinder, softer, and a bit more playful.
Here’s to a year that feels a little lighter, a little braver, and a lot more like you.
Warmly, Your Therapist at EPJ Therapy
P.S. If any of those “outs” feel stubbornly stuck, or the “ins” feel out of reach, that’s what therapy is here for. You don’t have to sort it all alone.