🌻Spring Is Here—A Season of Growth and Renewal

March 20th marks the official start of spring! It’s still a bit chilly here, but I can feel the shift—birds are back, the sun has that familiar warmth, and my seasonal allergies are right on cue. With longer days ahead, I can sense a change not just in the air, but in my mindset too.

Looking back, I’m in a much better place than I was a year ago. That doesn’t mean I don’t struggle—I do, more often than I’d like to admit. But instead of fixating on the goals I haven’t met yet, I try to take a moment to acknowledge how far I’ve come. If you’re navigating your own challenges, know this: you’re not alone, and brighter days are ahead.

Thank you for reading and subscribing! If you’ve missed any previous editions, you can find them all at rockbottomrising.com.

I’m so grateful you’re here. My goal is to share my journey—along with the stories, tools, and resources that have helped me—so they might help you too. I’d love to hear from you! Let me know what you’d like more (or less) of so I can make this newsletter as valuable as possible.

Connect with me anytime at [email protected].

Thanks for being part of this journey. Here’s to new beginnings! 🌱

Progress Over Perfection: Embracing Imperfections on the Road to Recovery

Two years ago, I was struggling. Caught in a downward spiral toward rock bottom, everything felt like it was crumbling around me. My relationships were strained, my depression was deepening, and my work performance was slipping. I felt isolated, alone, and hopeless.

I knew what was happening. I had been here before. Even though my motivation was at an all-time low, I made an effort to seek help. I talked to therapists and doctors. I searched for self-help content, joined supportive online communities, and reached out to family and friends. I was trying—but despite my efforts, I still felt stuck. Things kept getting worse, and I worried they would never get better. I began losing the will to keep trying.

But something inside me refused to give up. Even in my darkest moments, a small voice reminded me to fight. If I couldn’t fix everything at once, I could at least take one small step.

Small Steps That Lead to Big Change

At first, my goals were painfully simple:
✅ Stay alive.
✅ Get sleep.
✅ Drink water.
✅ Take meds.
✅ Eat.
✅ Shower.
✅ Brush teeth.

That was it. Survival. Meeting my most basic needs. Because I knew that if I didn’t take care of my body, my mind wouldn’t stand a chance at recovery.

Over time, those small steps became habits. And as I built momentum, my goals slowly evolved. I started making room for movement, creativity, connection, and joy. I wasn’t perfect—far from it—but I was progressing. And that was enough.

If you’re in a dark place, I want you to know that healing doesn’t happen overnight. It happens in the little choices you make every day. Here are some small but powerful ways to make progress in your mental health journey:

1. Move Your Body in Any Way You Can

You don’t have to hit the gym or run a marathon. A short walk outside, stretching in the morning, riding a bike, or even dancing to your favorite song can boost your mood and energy. Movement helps release tension and floods your brain with endorphins—your body’s natural antidepressant.

2. Create a Simple Daily Routine

Structure can bring stability to a chaotic mind. Try starting your day with a few intentional habits, like making your bed, drinking a glass of water, or writing down one thing you’re grateful for. Small routines can create a sense of control and purpose.

3. Set Boundaries & Protect Your Energy

Learning to say no is an act of self-care. If certain people or situations drain you, it’s okay to step back. Prioritize the relationships and activities that bring you peace and fulfillment.

4. Find a Healthy Outlet for Your Emotions

Journaling, painting, playing music, or even talking out loud to yourself can help process emotions. Bottling things up only makes them heavier—find a way to release them.

5. Practice Mindfulness & Deep Breathing

Grounding yourself in the present moment can ease anxiety and stress. Try a simple breathing exercise: inhale for four seconds, hold for four, exhale for four. Repeat. Meditation, yoga, or just sitting quietly with a cup of coffee can also bring a sense of calm.

6. Connect with Others—Even When It’s Hard

When you’re struggling, isolation feels like the easiest option. But reaching out, even in small ways, can make a difference. A quick text, a coffee date, or joining an online support group can remind you that you’re not alone.

7. Be Kind to Yourself

Give yourself grace. You’re doing the best you can. Progress isn’t about being perfect—it’s about showing up for yourself, even when it’s hard. Some days will be better than others, and that’s okay. What matters is that you keep going.

Healing Isn’t Linear—But Every Step Counts

We often feel like we need to have it all figured out before we can move forward. That if we aren’t doing everything “right,” we aren’t doing enough. But healing isn’t linear. It’s messy, unpredictable, and full of setbacks. And that’s okay.

What matters most is that you keep going—one small step at a time. Each step, no matter how small, is still progress.

If you’re struggling right now, I want you to know that you’re not alone. You don’t have to have all the answers today. Just focus on your next small step. You are already on the road to healing. And that is enough.

Together, we rise. 💛

Keep it Rising: One more insight and a must-have tool to keep moving forward.

Light has a profound effect on mood and mental health. It influences the body's circadian rhythm, regulates melatonin (the sleep hormone), and boosts serotonin (a neurotransmitter linked to mood and well-being). Exposure to bright natural light, especially in the morning, helps improve alertness, energy levels, and overall mood.

How Light Affects Mood:

1. Regulates Sleep-Wake Cycles – Sunlight exposure in the morning helps set the body’s internal clock, leading to better sleep and improved mood.

2. Boosts Serotonin Levels – More sunlight exposure is associated with higher serotonin production, which can help reduce depression and anxiety.

3. Reduces Seasonal Affective Disorder (SAD) – Less sunlight in the winter months can trigger Seasonal Affective Disorder, a form of depression linked to shorter days and reduced exposure to natural light.

Does Light Therapy Work?

Yes, light therapy is an effective treatment for conditions like Seasonal Affective Disorder (SAD) and can also help with non-seasonal depression, insomnia, and even some anxiety disorders. It involves sitting near a light therapy box that mimics natural sunlight, usually for about 20–30 minutes each morning.

Benefits of Light Therapy:

✅ Reduces depressive symptoms (especially in people with SAD)
✅ Improves energy levels and alertness
✅ Regulates sleep patterns by supporting melatonin production
✅ Helps with mood stabilization in conditions like bipolar disorder

How to Use Light Therapy Effectively:

• Use a 10,000-lux light box for 20–30 minutes in the morning.

• Sit about 16–24 inches away with the light facing you (but don’t stare directly at it).

• Use it consistently, especially during fall and winter months.

While light therapy is effective for many, it’s not a cure-all. It works best when combined with other mental health strategies, like exercise, a balanced diet, and good sleep habits. If you're dealing with depression, always consult a healthcare professional before starting light therapy to make sure it's right for you.

Rise & Thrive 💛

Coby Watts is an Australian musician and content creator known for his engaging presence on TikTok, where he shares content about mental health awareness, ADHD, and daily life experiences.

Our Mission

Together We Rise

At some point in life, millions of people—across all ages, backgrounds, and corners of the world—find themselves at rock bottom.

But what does that really mean? Some might call it a midlife crisis, but the truth is, rock bottom looks different for everyone. It could be an overwhelming battle with depression or a mental health struggle that feels impossible to escape. It might be a financial crisis that shakes your sense of security. It could be the heartbreak of a failed marriage or a relationship that’s fallen apart. It might be an addiction that feels too powerful to break. Or the crushing grief of an unexpected loss. More often than not, it’s a combination of these struggles, piling up until you feel like there’s no way out.

But here’s the thing—rock bottom isn’t the end. It’s the foundation from which you rise. 💛

🆘 Crisis Resources

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In an emergency, dial 911 from your phone immediately.

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Next Week

Small Wins, Big Impact: Celebrating Everyday Victories

Mental Break

Some questions may never have answers.

@tommcgovern27

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Until Next Time