 |
| A simple, low-cost way to process daily stress and protect your peace. |
A 34-year-old banker from Victoria Island sat across from me at my pharmacy counter last month, picking up her blood pressure medication refill.
She looked tired. “Pharmacist, I can’t sleep. My mind keeps racing with work stress and family worries. Someone told me to try journaling, but I don’t know if it really works. Is there anything simple I can do to feel better?”
Her question is one I hear often. Many of my patients struggle with stress, anxiety, and low mood that affect both their mental health and physical well-being — including blood pressure, sleep, and medication adherence.
The good news? Science shows that certain simple self-care activities can genuinely improve mental wellness. Journaling is one of them, but it’s not the only effective option.
This guide explores whether journaling actually helps and shares 5 evidence-based self-care activities you can start today to support your mental health in 2026.
Important Disclaimer:
I’m a licensed pharmacist sharing general educational information based on reliable studies and my experience with patients in Nigeria. This is not a substitute for professional mental health care. If you are experiencing severe anxiety, depression, or suicidal thoughts, please reach out to a qualified counselor, psychologist, or doctor immediately.
Table of Contents
Does Journaling Actually Help?
Yes — research consistently shows that journaling can improve mental wellness. Studies indicate that expressive writing (writing about your thoughts and feelings) can reduce stress, improve mood, and even support better sleep.
For many people in Lagos and other busy Nigerian cities, journaling offers a private, low-cost way to process daily pressures from work, traffic, family expectations, and economic challenges.
It works best when done consistently, even if only for 5–10 minutes a few times a week.
1. Gratitude Journaling
Instead of only writing about problems, try writing three things you’re grateful for each day. This simple practice has been shown to increase positive emotions and reduce symptoms of depression and anxiety. Many of my patients report feeling calmer after starting a short gratitude habit.
How to start:
- Keep a small notebook or use your phone notes.
- Every evening, write 3 specific things you’re thankful for (e.g., “safe journey home in traffic”, “good health to take my medication”, “a supportive call from my sister”).
- Be specific rather than general.
2. Mindful Breathing Exercises
 |
| 4 min of structured breathing: lower heart rate, calm mind. |
Simple breathing techniques are one of the fastest ways to calm an overactive mind. They activate the body’s relaxation response and can lower blood pressure and heart rate — something I often recommend alongside medication for hypertensive patients.
If your mind races even during breathing exercises, you’re not alone. Many people find that structured beginner meditation techniques make a big difference. For a practical guide that helped when nothing else worked, see: Meditation for Beginners: What Finally Helped When My Mind Wouldn't Stop Racing.
Try this 4-7-8 breathing method:
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth for a count of 8.
- Repeat 4 times, twice daily.
3. Physical Activity and Movement
Regular movement is one of the most proven self-care activities for mental wellness. Exercise releases endorphins and helps reduce symptoms of anxiety and depression.
In Nigeria, you don’t need a gym membership — brisk walking in the evening, dancing to your favourite music at home, or simple bodyweight exercises can make a big difference.
For more practical ways movement can help you feel calmer and more in control, read our dedicated guide: Stress Relief Using Exercise: How Movement Helps You Feel Calmer and More in Control.
Aim for at least 30 minutes most days. Even short walks during your lunch break help.
4. Digital Detox and Nature Time
 |
| Evening digital detox: lower cortisol and sleep better. |
Constant phone notifications and social media can increase stress and comparison. A short digital detox — even 30–60 minutes in the evening — can improve focus and sleep.
Combining this with time in green spaces (parks, gardens, or even sitting under a tree) has additional calming effects. Many studies show that spending time in nature reduces cortisol levels.
5. Building Social Connections
Strong relationships are protective for mental health. Make time to connect with family or friends — whether through a phone call, shared meal, or church/mosque fellowship.
Even small positive interactions can buffer against stress. If you feel isolated, consider joining a local support group or community activity.
Reader’s FAQ
1. Does journaling really work or is it just a trend?
It is backed by research. Expressive and gratitude journaling can reduce stress and improve mood when done regularly.
2. How long before I see benefits?
Many people notice improvements within 2–4 weeks of consistent practice. Some feel calmer after the first session.I don’t have time for all these activities.
3. Which one should I start with?
Start with just one — either gratitude journaling or the 4-7-8 breathing exercise. Small daily habits are more sustainable than trying everything at once.
4. Can these activities replace seeing a therapist?
No. These are supportive self-care tools. If your symptoms are severe or persistent (especially anger or ongoing irritability), structured approaches like Cognitive Behavioural Therapy (CBT) can be life-changing. See our guide: CBT for Anger Management: What Finally Worked After Years of Losing My Temper.
5. Are these tips suitable for busy professionals in Lagos?
Yes. Most can be done in 5–15 minutes and fit into a hectic schedule.
What to Do Next
- Choose one activity from the list above and commit to it for the next 7 days.
- Start small — 5 minutes of gratitude journaling or breathing exercises before bed.
- Track how you feel after one week (you can even journal about it!).
- If stress or low mood continues to affect your daily life or medication adherence, speak with your doctor or a counselor.
- Explore the related guides linked above for deeper support on exercise, meditation, or anger management.
Taking care of your mental wellness is just as important as taking care of your physical health. Simple, consistent self-care activities like journaling can make a real difference in how you feel day to day.
Comments
Post a Comment
Thanks for the feedback, we hope to see more of you!