With the start of a new year approaching, there is a renewed sense of energy and excitement in the air. We are reminded that with this marker in time comes the opportunity for a fresh start. The tradition of setting New Year’s resolutions highlights the importance of setting positive intentions for the year ahead. While New Year’s resolutions often focus on fitness, finances, or career advancement, it’s equally important to focus on something just as important: your mental health.
Working towards improving our mental health can be a rewarding and enjoyable experience. An additional benefit is that improving our mental health allows us to further excel in all areas of life. Here are some ways that you can put your mental health at the forefront this year:
- Practice Self-Compassion
The first step in improving mental health is being kind to yourself. Many of us can be our own harshest critics, setting unrealistic expectations or berating ourselves for our mistakes. Ironically, being too hard on ourselves only stifles our ability to grow. When we practice gentle compassion towards ourselves, we cultivate a sense of safety and positivity within.
Tip: When a setback, challenge, or misstep comes up, take a pause and repeat to yourself a supportive and empathetic statement that you have developed for this purpose. This statement should feel authentic and resonate with you. For inspiration, think of what you would say to a close friend or family member who was being hard on themselves. For example, “I’m a good person, I’m making progress, and I’m doing my best”.
- Set Realistic, Meaningful Goals
While we may feel inspired to make large-scale changes at this time of year, starting with small and manageable action steps is the way to go. Starting small allows you to develop momentum, as the accomplishment of each goal drives us towards the development of new objectives.
Tip: Create goals that are SMART (Specific, Measurable, Achievable, Relevant, and Time-bound). For example: “This month, I will read for 10 minutes every night before bed”.
- Develop a Skill – Invest in Yourself
Developing a new skill or hobby can be a fantastic way of investing in yourself and your wellbeing. Investing time in an activity that brings you fulfillment demonstrates to yourself the commitment you have towards self-care. It is key that this chosen skill or hobby is a genuine interest of yours which enriches the tapestry of your life. Dedicating time to this interest regularly will enhance your confidence and give you something to look forward to outside of the demands and responsibilities of daily life.
Tip: Some examples of skills and hobbies could include reading, mediation, artistic or musical practice, dance, martial arts, pottery, cooking, creative writing… The list goes on!
- Moving with Purpose – Finding Balance in Health and Fitness
Often the new year inspires a desire to get fit and increase our physical wellbeing. Developing new health habits and routines is an admirable pursuit that will surely improve our overall wellbeing, although maintaining balance is an essential element of a sustainable wellness shift. It is always best to adopt a series of gentle food and exercise adjustments rather than extreme dieting and workout programs. Small changes that accumulate in increments allow for the body to adjust at a gentle pace.
Tip: Combining health and fitness with skills and hobbies can be a great source of motivation. For example, adding a yoga or dance class into your schedule allows you to work on your fitness while simultaneously honing a new skill and developing social connections.
- Prioritize Sleep and Rest
The demands of a busy schedule can often lead to sacrificing the rest that we need to function at our best. Sleep is an essential element of physical and mental health that supports our ability to show up as our ideal selves. Make sure that you are balancing productivity with the amount of sleep that is best for you. Sleep and rest are intertwined but separate – make sure that you make time for both.
Tip: Everyone’s sleep needs are different, although it is typically best to aim for 7-9 hours a night. Certain life stages require more time dedicated to sleep and rest, so make sure that you are staying in touch with yourself to cultivate intuition regarding your own personal needs. Avoiding screens for one hour before bed, developing a bedtime ritual (which may include reading, herbal tea, relaxation techniques, or meditation), and setting personal boundaries regarding work correspondences at night are all helpful strategies for cultivating sleep hygiene.
- Lean on Your Support Network
Some of us may have trouble reaching out for help when we need it. Remember that close relationships are reciprocal in nature and that we all have different moments in which we need to give or take support. Sharing our concerns or just having a chat with family members or close friends is a fantastic way of enhancing these connections. We all need some help and support every once in a while, so don’t be afraid to reach out!
Tip: If you feel that currently your support network is insufficient, that you don’t feel comfortable to share with those around you, or that the issues that you are facing are beyond the scope of what friends and family can help with, beginning psychotherapy may be the right decision for you. There are always resources accessible to you that can help bolster your support network.
- Gratitude – See Beauty and Joy in the Everyday
Gratitude is an essential element of mental wellness. When we are able to be thankful and appreciative for the positive aspects of our life, we cultivate joy. Focusing on the beauty in the every day shifts our attitude towards an optimistic orientation. The more we practice gratefulness, the more we attract happiness into our lives.
Tip: Try keeping a gratefulness journal, in which you write down one thing for which you are grateful each day. Try to make it a different topic each day, so that your sphere of gratefulness continues to grow. This can be done on paper, in the notes app of your phone, or through apps dedicated to this specific purpose.
We wish you all the best in the New Year! Please feel free to reach out through the Contact Us page above if you feel that 2025 is the right time for you to seek additional support. We would be more than happy to walk with you in your journey.
