Spring Clean Your Mind: A fresh start for your mental well-being

Meet Magaly: The Overwhelmed Professional:

Meet Magaly. She’s in her 30s, has worked hard to build a career she’s proud of, and is known for being reliable, capable, and dedicated. But despite her accomplishments, she often feels like she’s not enough. Anytime she is unsettled by something at work, she second-guesses herself and holds back from speaking up. She rereads emails ten times before sending them, worried she’ll say the wrong thing. She replays scenarios in her head, wondering how to approach issues and is searching for the perfect solution.  And at the end of the day, there’s this nagging feeling of dissatisfaction—like she’s stuck but doesn’t know how to move forward. 

Sound familiar? If so, you’re not alone. And just like we declutter our homes in the spring to make space for fresh energy, we can do the same with our minds. It’s time to shake off the mental dust and clear out the thoughts that are holding you back.

Here are two powerful techniques to help you start fresh this season:

1. Clear out the mental clutter

You know that feeling when your house is a mess, and you can’t think straight until it’s cleaned up? The same thing happens in our minds. Over time, we accumulate unhelpful thoughts—self-doubt, harsh self-criticism, and those little voices that tell us we’re not good enough. These are called *cognitive distortions*, and they’re like mental junk taking up space.

For example, Magaly often falls into *all-or-nothing thinking*—if she makes one small mistake, she tells herself she’s terrible at her job. Or she engages in *mind reading*, assuming her boss is disappointed in her just because they seemed distracted in a meeting. Does this ring true for you?

Here’s how to clear out these unhelpful thoughts:

Notice the thought:  When you start spiraling, pause and identify what you’re telling yourself.

Challenge it:  Ask, “Is this thought based on facts or just my fears? Would I say this to a friend?”

Replace it:  Instead of “I messed up that report, I’m terrible at my job,” try, “I made a mistake, but I’ve also done a lot of great work. I can fix this.”

Just like decluttering a closet, this takes practice. But the more you do it, the lighter and clearer your mind will feel.

2. Break Free from the Cycle with Opposite Action

Have you ever felt like crawling under a blanket and avoiding something that makes you anxious? Or maybe you stay quiet in a meeting, even when you have something valuable to say, because you’re afraid of judgment? The problem is, these actions reinforce self-doubt and keep you stuck.

That’s where *Opposite Action* comes in. It’s a simple but powerful DBT skill that helps you break free from emotional habits by doing the opposite of what your fear wants you to do.

Here’s how it works:

Identify the emotion that’s holding you back: Maybe it’s self-doubt telling you to stay silent.

Ask yourself: Is this emotion justified?   If not (and most of the time, it isn’t), commit to acting differently.

Take the opposite action:   If Magaly’s first instinct is to shrink back in a meeting, Opposite Action would be speaking up—even just to agree with a colleague or ask a question. If she feels like apologizing for something that wasn’t her fault, Opposite Action would be holding back the “sorry” and standing in her confidence.

At first, this might feel uncomfortable—like wearing a new pair of shoes that need breaking in. But the more you practice, the more natural it becomes. And over time, you’ll start rewiring your brain to believe in yourself.

Spring Forward with a Fresh Mindset

Just like a deep-cleaned home feels fresh and inviting, clearing out mental clutter and stepping into confidence can make a world of difference. By challenging negative thoughts and practicing Opposite Action, you’ll start feeling lighter, more in control, and ready to take on new opportunities.

So, as the season changes and everything around you starts blooming, why not give yourself the same chance to grow? Start small—maybe with one tiny mindset shift or one bold action—and see how it feels. You deserve to step into this new season with clarity, confidence, and a fresh perspective.

Ready to Begin?

If Magaly’s story resonates with you, give these strategies a try. And if you need extra support, therapy can provide the tools and guidance to help you make lasting changes.

Here’s to a season of renewal, growth, and a mind that feels as fresh as spring!