Just Start: Why Today is the Perfect Day to Begin Your Mental Health Journey

Sarah McKay
2 days ago
6 min read

Updated: 15 minutes ago

The Truth About Starting Your Mental Health Journey

To begin your mental health journey effectively, you don't need to wait for the perfect moment, have all the answers, or feel completely ready. You just need to be willing to take one small step today.

This mindset shift can transform how you approach personal growth, therapy, and self-care. Whether you're in Abbotsford, Chilliwack, or anywhere in the Fraser Valley, the best time to prioritize your mental wellness is right now—not next Monday, not next month, but today.

What You'll Learn:

Why waiting for the "perfect time" keeps you stuck
The psychology behind procrastination and self-protection
5 simple ways to start your mental health journey today
How to build momentum when you're feeling uncertain
When to seek professional counselling support in Fraser Valley

Why We Keep Saying "I'll Start Monday"

The Perfect Moment Myth

How many times have you told yourself "I'll start Monday"? Or perhaps, "I'll begin on the 1st of the month," or "I'll start when things calm down a little." If this sounds familiar, you're not alone. Research in behavioural psychology shows that 88% of people delay starting new habits because they're waiting for ideal conditions.

The truth is, there is no perfect time to start becoming the best version of yourself. There is only now.

Common "perfect moment" thoughts include:

"I'll start therapy when I feel stronger"
"I'll begin self-care when work slows down"
"I'll address my anxiety when I have more time"
"I'll work on my relationships when I'm less stressed"

The Psychology of Delay

Waiting for the ideal moment to begin self-care, personal growth, or therapy is actually a form of self-protection. It feels safer to delay than to face the discomfort of change. Dr. Tim Pychyl, a leading procrastination researcher, explains that this delay serves as an emotional regulation strategy—we put off tasks that might make us feel vulnerable or uncertain.

But here's the reality: life rarely slows down or lines up perfectly. Mondays will come and go. First days of the month will pass quietly. External circumstances will continue to shift and change.

Key Takeaway: What matters is the decision to begin, not the date on the calendar.

The Science Behind "Just Starting"

Why Small Beginnings Create Big Changes

Starting doesn't mean you have to have it all figured out. It simply means saying, "I'm ready to make a change, one small step at a time." Whether that's reaching out to a counsellor here in the Fraser Valley, prioritizing morning sunshine, journaling for five minutes, or even just acknowledging that something needs to change—it all counts.

Research from Stanford University's Behaviour Design Lab shows that tiny actions create what psychologists call "positive momentum spirals." When you take one small step toward your mental health goals, your brain releases dopamine, which motivates you to take the next step.

The Momentum Effect in Action:

Small action → Sense of accomplishment
Accomplishment → Increased confidence
Confidence → Willingness to try more
Consistency → Lasting change

Your Brain on Beginning

That single action of starting sends a powerful message to yourself: I matter enough to begin. Neuroscience research demonstrates that when we act in alignment with our values—like prioritizing our mental health—we activate the brain's reward system and strengthen neural pathways associated with self-worth.

5 Ways to Start Your Mental Health Journey Today

1. The 5-Minute Rule (Perfect for Busy Fraser Valley Lives)

What it is: Commit to just 5 minutes of any mental health practice Why it works: Removes the overwhelm that stops us from starting How to do it:

Set a timer for 5 minutes
Choose one activity: deep breathing, journaling, or mindful walking
When the timer ends, you're done (though you might want to continue!)

2. Reach Out for Professional Support

What it is: Making that first call or email to a counsellor Why it works: Professional guidance accelerates your progress and provides expert support How to do it:

Research local therapists who align with your needs
Book a consultation or initial session
Remember: seeking help is a sign of strength, not weakness

When it might feel challenging: If you've never been to therapy before, it's normal to feel nervous. Many of our clients initially felt uncertain but found the experience enlightening.

3. Practice the "One Thing" Approach

What it is: Identifying one specific area of your mental health to focus on Why it works: Prevents overwhelm and creates clear direction How to implement:

Choose one challenge: anxiety, relationship stress, work burnout, or grief
Focus all your initial efforts on this area
Add other goals once you've built momentum

4. Create Your "Good Enough" Standard

What it is: Lowering the bar for what counts as "starting" Why it works: Perfectionism is often what keeps us stuck Examples of "good enough" starts:

Downloading a mental health app (even if you don't use it immediately)
Scheduling a counselling consultation (even if it's weeks away)
Telling one trusted person about your mental health goals
Reading one article about your specific challenge

5. Use Your Fraser Valley Community

What it is: Connecting with local mental health resources and support networks Why it works: Community support increases success rates by 65% Local options include:

Fraser Valley support groups
Community centres in Abbotsford and Chilliwack
Local counselling services like Eterna Counselling
Mental health workshops and events

💡 Pro Tip: You don't need to be ready. You don't need to have a plan. You just need to be willing. Healing isn't linear, and it certainly isn't clean. But it is possible. You Don't Need Answers to Begin the Journey

The courage to start is often the hardest part. Once you do, momentum builds, confidence grows, and just like that, you're moving forward toward whatever it is you're working toward.

Remember: You don't need the answers to begin the journey. You just need to show up, and keep showing up, for yourself.

When to Seek Professional Support

Signs It's Time to Reach Out

While self-care and personal practices are valuable, sometimes professional guidance makes all the difference. Consider reaching out to a counsellor if you're experiencing:

Persistent feelings of sadness, anxiety, or overwhelm
Difficulty managing daily responsibilities
Relationship challenges that feel too big to handle alone
Trauma or grief that impacts your daily life
Patterns you want to change but can't seem to break on your own

Frequently Asked Questions

What if I don't feel ready to start therapy?

Feeling unready is completely normal and doesn't mean you should wait. Many clients begin therapy feeling uncertain, and this actually becomes part of the therapeutic process. Starting therapy when you don't feel "ready" often leads to the most meaningful growth.

How do I know if my problems are "big enough" for counselling?

There's no threshold your challenges need to meet to deserve support. Whether you're dealing with major life changes or everyday stress, counselling can provide valuable tools and perspective. Your mental health matters regardless of how your struggles compare to others.

What if I start therapy and it doesn't help?

Therapy is most effective when there's a good fit between you and your counsellor. If you don't feel progress after several sessions, it's completely appropriate to discuss this with your therapist or consider finding someone whose approach better matches your needs.

How long does it take to see results from mental health support?

Many people notice small shifts within the first few sessions, though meaningful change typically develops over several months. The timeline varies based on your goals, the challenges you're addressing, and your unique circumstances.

Can I start with small changes before considering therapy?

Absolutely! Many people begin with self-care practices and later add professional support. Others find that starting with therapy gives them the foundation to build other healthy habits. There's no "right" order—what matters is that you start somewhere.

Your Next Steps: Building on Today's Beginning

You've already started by reading this article. That's not nothing—that's something. Here's how to build on this momentum:

This Week: Choose Your One Small Step

Pick one strategy from this guide that resonates with you
Schedule it in your calendar (even 5 minutes counts)
Tell someone about your intention to create accountability
Do it imperfectly rather than waiting to do it perfectly

This Month: Create Your Support System

Connect with local resources in Fraser Valley
Consider professional support if challenges feel overwhelming
Build community around your mental health goals
Celebrate small wins to maintain momentum

Moving Forward: Remember Your Why

Starting while you're still unsure, still anxious, still healing takes courage. But the moment you start, you're already on your way. You're sending yourself the message that you matter, your wellbeing is important, and you're worth the effort.

About the Author: Sarah McKay, RCC brings together diverse expertise in supporting mental health and wellness throughout Fraser Valley, BC. She believe in meeting people where they are and providing practical, compassionate support for life's challenges. Our offices serve Abbotsford, Chilliwack, and surrounding communities. Sarah McKay is very passionate about helping clients find their own path through uncertainties towards healing. Book a consultation today with Sarah McKay, RCC to start prioritizing your well-being without the guilt!

Ready for personalized support? Our Abbotsford therapists are ready to help. Whether you're in Abbotsford, Chilliwack, or Mission, we're here to support your journey.