Small Daily Rituals That Help Manage Anxiety and Depression

A Counsellor’s Guide for Women in Australia

Anxiety and depression are more common than many women realise and many people experience this. In Australia, over 1 in 5 adults experience a mental health condition each year, with anxiety disorders affecting around 17% of the population and women more likely than men to experience both anxiety and depression. Life pressures, caregiving roles, work stress, trauma, and emotional load can quietly build until coping feels exhausting.

As a counsellor, I often remind clients that healing doesn’t always begin with big changes. Sometimes, it is about creating small changes which help is create more peace and harmony in our lives, consistent practices that support your nervous system, emotional regulation, and create sense of control.

What helps you cope or helps you feel 1 % closer to feeling peace even if its for a few minutes a day?

Below are simple, realistic daily practices that many women find helpful alongside anxiety counselling and depression counselling.

• Start the Slowly and Calmly

How you begin your morning matters. Even 5–10 minutes of intentional calm can reduce anxiety symptoms and support mood regulation.

Practice: Slow breathing or mindfulness, stretching in bed, sit in a safe place such as your balcony with a warm tea and blanket taking in what you can see or visualising 3 things that you are grateful for.

These practices help calm the nervous system before stress takes over — particularly helpful for women experiencing racing thoughts or overwhelm.

• Move Your Body (Gently)

You don’t need intense workouts. Gentle daily movement has been shown to reduce anxiety and depressive symptoms by releasing endorphins and lowering stress hormones.

Practice: Walking outdoors in nature, enjoy a morning swim, and/or stretching or dancing at home.

Movement supports both emotional and physical wellbeing and is often recommended as part of holistic anxiety counselling and depression counselling approaches.

• Nourish Your Body & Support Sleep

What we eat and how we sleep directly impacts mood. Skipping meals, excessive caffeine, or poor sleep can worsen anxiety and low mood.

Daily rituals:

• Eat regular, balanced meals

• Warm shower

• Reduce your caffeine intake

• Drink enough water

• Create a calming bedtime routine

  
  

Even small changes can improve emotional resilience over time.

• Stay Connected

Isolation often deepens anxiety and depression. Connection, even brief is protective.

Practice:

• Messaging a trusted friend

• Attending a exercise class

• Attending a support group

• Talking openly with someone safe

  
  

If connection feels hard, counselling provides a supportive, non-judgmental space to be heard.

• Practice Emotional Regulation

Short grounding practices can interrupt anxious spirals.

Practice:

• Deep breathing

• Progressive muscle relaxation

• Mindfulness or guided imagery

  
  

These tools are often taught in trauma counselling, especially for women who have experienced stress, loss, or past trauma.

When You Need More Support

Daily rituals are powerful, but sometimes they aren’t enough on their own. If anxiety or depression is affecting your relationships, work, sleep, or sense of self, professional support can help.

Please reach out to Pam Varas, a warm, accredited counsellor at Rebuild Together Counselling, supporting women across Sydney and Canterbury NSW.

Pam offers: Anxiety counselling and depression counselling, Trauma-informed care, Affordable counselling options. A compassionate, supportive approach and clients may be eligible for rebates with private health funds.

📍 Looking for a Sydney counsellor, Canterbury NSW counsellor, or trauma counsellor who truly listens?🌐 Visit: www.rebuildtogethercounselling.com.au

Taking the first step can feel daunting, but you don’t have to do this alone. Support is available, and healing is possible.

Free Consultation