How small, science-backed practices can transform our relationship with ourselves—and our mental health.
Many feel overwhelmed by endless mental health advice in today’s world. In The Journey to Self, clinical psychologist Dr. Akira Olsen offers a gentler path to improvement through small, practical exercises.
Instead of advocating major lifestyle changes, Dr. Olsen presents micro-routines—small, intentional practices that can be easily integrated into daily life. These brief, evidence-based exercises support emotional awareness, self-acceptance, and psychological resilience.
“The smallest actions, done mindfully, can rewire how we think and feel,” Dr. Olsen explains. “Micro-routines create a foundation for emotional strength, balance, and self-kindness—one minute at a time.”
Blending Psychological Science With Holistic Wisdom
With over 17 years of clinical experience, Dr. Olsen bridges Western psychology and Eastern contemplative traditions in a grounded, accessible way. Her approach blends Cognitive-Behavioral Therapy, mindfulness, and Positive Psychology while honoring compassion, awareness, and balance in healing.
This integrated framework resonates with Gen Z and Millennial readers facing burnout, anxiety, comparison, and information overload. The Journey to Self reframes self-care as a relationship—one that evolves through curiosity, patience, and kindness —rather than another task to perfect.
A Five-Pillar Model For Whole-Life Well-Being
At the heart of the book is a holistic structure built around five essential pillars:
- Mind
- Body
- Heart
- Relationships
- Finance
Dr. Olsen stresses that mental health does not stand alone. Our well-being is shaped by our thinking, self-care, connections, and how aligned we feel in daily life.
Each pillar addresses a key aspect of well-being and offers short, practical exercises to help readers rebuild focus and emotional awareness, supporting mental clarity and presence.
- Strengthen self-esteem through self-compassion and self-coordination
- Create a daily structure that supports motivation and calm
- Improve communication and relational boundaries
- Align everyday habits with long-term purpose and values
The practices are simple, making them accessible even in times of stress, low energy, or emotional fatigue.
Healing Through Small, Consistent Change
A central theme is that lasting transformation comes not from force or perfectionism, but from small, consistent acts of care.
Readers are encouraged to slow down, observe their inner world, and practice daily mindfulness and self-appreciation. Over time, these moments ease anxiety, reduce self-criticism, and restore agency.
“Self-care is not indulgence—it’s resilience,” Dr. Olsen notes. “Each small action—a breath, a reflection, a moment of gratitude—can change how we live, relate, and show up for ourselves.”
About the Author
Dr. Akira Olsen, Psy.D., EMBA, is a board-certified clinical psychologist in California and Nevada, an international thought leader, and advocate for planetary mental health. With over 17 years of experience, she helps individuals and communities build sustainable well-being through compassionate, evidence-based approaches.
Dr. Olsen is the Founder and CEO of Journey Health, a digital mental health clinic that integrates mind, body, relationships, and community through holistic, science-backed care. Her work bridges psychology and contemplative practices, offering practical tools for resilience, self-awareness, and growth.
She is the author of The Journey to Self, presenting micro-routines as simple practices for building a positive self-relationship amid complexity. Alongside her clinical and entrepreneurial work, Dr. Olsen supports policy and education efforts to expand mental health access and prevention for diverse groups.
For more information, visit www.drakira.com.
