IF YOU CAN CHANGE YOUR ENVIRONMENT YOU CAN CHANGE YOUR LIFE GROUP ACTIVITY

Our thoughts, feelings, and behaviors all influence each other, so shifting one part can start changing the whole system. Here are five mental health environments you can change to improve your life.

Materials: Pen or marker for psych patients.

Download Activity PDF here :

Environmental Health.pdf

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Simply going outside to watch a sunset and use a hobby can shift your mental and physical enviroment.

STEP 1 Begin your session with an affirmation:

Affirmation

“If you can change your environment, you can change your life.”

Spend 3-5 minutes discussing the patients interpretation of the affirmation.

Step 2: Invite patients to listen to 5 different types of environments.

This exercise gently anchors them in the present moment while increasing awareness of their current environments and their state.

5 Types of Environments 

1. Physical Environment (what’s around you)

• Your room, noise level, light, cleanliness, safety

• Ask: “Do I feel calm or tense in my space?”

• Example: clutter, darkness, chaos vs. clean, quiet, open

2. Social / Relationship Environment

• Who you spend time with

• Supportive vs. draining people

• Ask: “Do I feel safe, respected, and understood around the people in my life?”

3. Emotional Environment

• The “emotional tone” you live in daily

• Stress, anxiety, anger vs. peace, stability

• Ask: “What emotion do I sit in most of the day?”

4. Mental Environment

• Your thoughts, self-talk, what you consume (social media, news)

• Ask: “Is my inner voice helping me or hurting me?”

5. (Optional) Spiritual / Purpose Environment

• Sense of meaning, purpose, or connection

• Doesn’t have to be religion

• Ask: “Do I feel connected to something bigger than just getting through the day?”

Examples (make it real):

A cluttered, chaotic space → more stress, less focus

Being around negative or critical people → lower self-esteem

Being outside in sunlight or nature → improved mood

Even switching rooms, lighting, or background noise can shift how you feel

Step 3: Invite patients to complete a short self reflective survey.

1. From least important (1) to most important (5) number which environment you feel needs the most change right now? 

Physical____

Relationship____

Emotional____

Mental___

Spiritual____

Step 4: Invite patient(s) to reflect on survey answers.

Which environment did they list as the most important to the least important. If they feel safe feel free to discuss why?

Step 5: Introduce Patient(s) to short activity to brainstorm critical thinking steps to improve each environment.

Write down small changes addressing each environment that you can do.

Physical Changes

• What different room/space do you feel can serve as your safe space) ______________________________________________________________________________

• What is one small area you can clean for 5 minutes? ____________________________________________________________________________

• What room or space do you feel the lighting could be more natural, warm, colorful?____________________________________________________________________________

• Where outside can you go for an hour that has a beautiful view? ____________________________________________________________________________

• What art can you add to your wall that brings you comfort and safety? ____________________________________________________________________________

• What room would you reorganize to see the furniture flow better with your routine? ____________________________________________________________________________

• What color would you like to add more into your space?____________________________________________________________________________

Relationships 

• Who is someone you feel is supportive of you? Friends, family or even medical healthcare staff?____________________________________________________________________________

• Who in your life has been a negative influence that you feel you need to spend less time with to not fall back into patterns? ____________________________________________________________________________

• How long can you hold phone conversations before they start to drain you?____________________________________________________________________________

• Is it easier for you to exchange voice notes or texts with friends/family? ____________________________________________________________________________

• What public event can you attend where you can establish new friendships?____________________________________________________________________________

• If you could write a letter of support or gratitude to someone, who would it be?____________________________________________________________________________

• What small wins did you do today to work on your relationship with yourself? ____________________________________________________________________________

Mental 

• What self help of book would you be interested in learning about first? (Addiction, meditation, Anger management, etc.) ____________________________________________________________________________

• What alternative activity helps you safely express thoughts and feelings? ____________________________________________________________________________

• What is a new genre of music you’d be interested in listening to while cooking or eating?____________________________________________________________________________

• When fatigued do you prefer to take a bath or a shower?____________________________________________________________________________

• What educational content will you be interested on watching on your feed? ____________________________________________________________________________

• What negative show can you change over to a comedy show before bed? ____________________________________________________________________________

• What documentary or book could you watch or read before bed?____________________________________________________________________________

• What time do you feel you can put your phone on silent for evening?____________________________________________________________________________

• What clothing makes you feel confident or comfortable? ____________________________________________________________________________

Emotional

• How many minutes or hours do you need to pause instead of reacting? ____________________________________________________________________________

• Where can you step away when you feel triggered? ____________________________________________________________________________

• How many deep breaths help you recenter your emotions? ____________________________________________________________________________

• Recognize it, don’t fight it, Ex: “I feel ______________________________________________ when________________________________________________________________________.” 

• What is a safe beverage you can carry with you to sip from as an alternative reaction. ______________________________________________________________________________

• What physical exercise can you do to redirect your anger or frustration?____________________________________________________________________________

Spiritual 

• How many minutes can you devote to journaling per entry? ____________________________________________________________________________

• What are three things you are grateful for right now?____________________________________________________________________________

• What harmonic or instrumental music can you listen that lifts your spirits?____________________________________________________________________________

• What religious scripture do you want to read or study? (Bible, Qur'an, Book of Enoch etc.) ____________________________________________________________________________

• What mythology are you most curious about? (Biblical angels, Egyptian gods, Greek deities) ____________________________________________________________________________

• What way can you use space connect you to with your spirit? (Stargaze or watch the sun rise and sunset) ____________________________________________________________________________

• What is a prayer you would like to say today?____________________________________________________________________________ 

Step 6: Reflect on some of the patient(s) answers.

Encourage the patients to share the answers they feel most comfortable talking about with. Include that even showing up for the activity is a daily win to show them support. End the session with offering to print off a visual photograph or art piece they might like to put up on their wall, or offering reading material they might like to read before bed. (Book, printed article, magazine, etc.)