Creating self-healing rituals

By David Joel Miller, MS, Licensed Therapist & Licensed Counselor.


Love better by loving yourself.
Photo courtesy of

What ritual can you create to chase away your depression or anxiety?

Rituals have both symbolic and literal meanings. The customary, usual, routine of things can make you feel more relaxed, calm, and reassured.

Many people who struggle with emotional, mental, or behavioral issues find that creating their own personal rituals can be helpful in keeping them grounded and on the path to recovery.

We talked before about recovery tools, those practices, or rituals that you might do with others or as part of your religious or spiritual practice. It can also be helpful to have very personal rituals that help keep you on the right path.

Make your morning coffee mean more than a jolt of caffeine before the rat race.

Tea ceremonies, I am told, include not just the drinking of the beverage but the process of selecting, arranging, and preparing your beverage. You can create a coffee ceremony for yourself if you chose.

For more American types, you coffee drinkers, consider getting yourself special blends, a fancy cup or mug, and reserving a time to sit and enjoy that morning beverage while you contemplate your life and your recovery.

Some people find it helpful to reserve that time for sitting outside and watching the weather or early morning creatures. I like to sit and watch the birds and squirrels outside my writing window.

Prepare a special food.

Cooking, even on a limited budget can be a ritual in which you go to extra efforts to make your meal special and appetizing. Add that little garnish. Spend time shopping for special healthy treats. Try out new recipes. You deserve to be pampered by someone who cares about you and your health. Become that person and care for yourself.

Do a relaxing form of exercise.

Walk, stretch or practice your yoga postures. Do these things slowly and calmly, not in the pain-to-gain system, but in a mindful thoughtful way. Make a part of your daily ritual a reaffirmation of your worth and the efforts you are making to care for yourself.

Listen to relaxing music.

Find music that relaxes you. Try out new listening experiences. Be your own companion on this musical journey. Music has a powerful influence on the moods of humans. Use that mood impact to your advantage.

Have a date with yourself.

Most of us spend the majority of our time with others. We can find it difficult to just be with ourselves. Consider taking yourself out to dinner, go to a movie, or do something you have always wanted to do.

Of course, if you have a special friend or romantic partner in your life you may want to share some of these adventures with them. Just make sure it is a shared adventure, not a giving up of you for there to be an “US.”

If you are single or separate just now, enjoy that space and work on becoming your own best friend.

By learning to create special rituals for yourself, things that say “I care about me and what the best for me,” you can make your recovery something exceptional and affirm that you are special and deserve to be treated well.

Staying connected with David Joel Miller

Seven David Joel Miller Books are available now!

My newest book is now available. It was my opportunity to try on a new genre. I’ve been working on this book for several years, but now seem like the right time to publish it.

Story Bureau.

Story Bureau is a thrilling Dystopian Post-Apocalyptic adventure in the Surviving the Apocalypse series.

Baldwin struggles to survive life in a post-apocalyptic world where the government controls everything.

As society collapses and his family gets plunged into poverty, Baldwin takes a job in the capital city, working for a government agency called the Story Bureau. He discovers the Story Bureau is not a benign news outlet but a sinister government plot to manipulate society.

Bumps on the Road of Life. Whether you struggle with anxiety, depression, low motivation, or addiction, you can recover. Bumps on the Road of Life is the story of how people get off track and how to get your life out of the ditch.

Dark Family Secrets: Doris wants to get her life back, but small-town prejudice could shatter her dreams.

Casino Robbery Arthur Mitchell escapes the trauma of watching his girlfriend die. But the killers know he’s a witness and want him dead.

Planned Accidents  The second Arthur Mitchell and Plutus mystery.

Letters from the Dead: The third in the Arthur Mitchell mystery series.

What would you do if you found a letter to a detective describing a crime and you knew the writer and detective were dead, and you could be next?

Sasquatch. Three things about us, you should know. One, we have seen the past. Two, we’re trapped there. Three, I don’t know if we’ll ever get back to our own time.

For these and my upcoming books; please visit my Author Page – David Joel Miller

Want the latest blog posts as they publish? Subscribe to this blog.

For videos, see: Counselorssoapbox YouTube Video Channel

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.