Our Mental Health Journey In Small, Tiny Steps

April 22, 2024by Jacqueline Samuda

This morning, I saw a dusty penny laying on the asphalt by my car. For one hot second, I contemplated stopping, bending over, and picking up the coin. The lowly penny was not a quarter or a rare two-dollar coin and thus not worth the two seconds or the effort it would take to retrieve it. I walked by and left it lying on the ground.

But here’s the thing; when it comes to our mental health, depression, anxiety, and trauma.

Small things can have a big impact!

Seemingly little progress, even the smallest steps forward are tiny victories. We can take one tiny step and then another and another.

We make progress every time we:

  • Stop to take three slow, deep breaths;
  • Challenge a negative thought;
  • Choose to get out of bed;
  • Take a short walk around the block;
  • Reach out to a trusted friend or family member for support.

Progress can be hard to notice. But it’s there.

  • It’s the way we handle a stressful situation a little bit better today than we did yesterday;
  • It’s the way we start to see the beauty in the world again, even if it’s just for a moment; and
  • It’s in the way we allow ourselves to acknowledge our emotions – hurt, pain, anger, disappointment, sadness, and fears.

Visit or call (240) 461-1551 for support on your mental health journey!

by Jacqueline Samuda

I'm a multilingual psychotherapist who specializes in providing culturally-sensitive treatment to a diverse clientele. With 20 years at agencies such as the Montgomery County Victim Assistance and Sexual Assault Program, the DC Commission on Mental Health and the National Center for Children and Families, I have experience in helping clients with depression, anxiety and victimization. I am particularly interested in working with clients to heal from physical and sexual trauma as well as addressing issues of disempowerment, cultural adjustment and life transitions. I am a Somatic Experiencing Practitioner and EMDR Therapist. My interactive approach also involves providing support and practical feedback.