As we embark on a new year, many people use this time to start fresh and make various changes to their lives. A popular activity around this time of year is to make a list of new year resolutions. These could be small or large personal goals that describe our hopes, our ideas, and our aspirations for the upcoming months.
There are many different types of new year resolutions, which may revolve around your family, your career, your fitness, or your long-term prospects. Among all the possible ideas, have you considered setting mental health goals for yourself this year? These are goals that can improve your mental state of mind, starting with simple changes to your day-to-day lifestyle.
Prioritizing your mental health is important because it sets a solid foundation for approaching the rest of the year. When you are in a healthy mental state, you tend to be happier, more productive, and show a renewed vigour towards life. To ensure your mental well-being stays strong, you may benefit from the guidance of regular counselling services.
In addition, establishing good mental health goals can help you to get on the right track. The new year presents an opportunity to reflect on your choices and strive to do better mentally. Here are six mental health goals that can guide you on how to start off the new year:
Goal #1: Fix your sleeping schedule this year.
Are you an early riser or do you wake up feeling groggy every time the alarm clock rings? There’s a common saying that some people wake up on the wrong side of the bed, because they don’t start the day in the best mood. This is largely due to your sleep schedule, which can have an impact on your overall mental health.
Studies have shown that sleep deprivation contributes to negative effects on your mood. When you do not sleep regularly, you become prone to feeling more stressed, upset, and mentally exhausted. As a new year begins, now is the perfect time to make positive adjustments to your sleeping schedule. One of your goals may involve setting a reasonable bedtime for yourself, which allows at least seven hours of sleep each day.
You will be amazed at how getting a proper amount of sleep can improve your health, especially your mental health. When you wake up from a good night of sleep, you will feel rejuvenated with a boost of energy to tackle the exciting day ahead!
Goal #2: Exercise more this year.
Physical activity can make a positive difference in your mental well-being. A psychiatric study consisting of 1.2 million people found that all types of exercise were associated with reduced mental health burden. Those who exercise more will enjoy less anxiety and fatigue. By keeping the body active, it also improves your mood and enhances your overall cognitive function.
Exercising is a popular new year resolution for many people, which usually starts out well in the first few days. The tricky part is maintaining your resolve in the long term. A good idea is to start with a small and short fitness routine, perhaps with ten or fifteen minutes of exercising each day. As you grow more comfortable with your routine, you can extend the length of your workout sessions and build upon your momentum.
The key to success is making your exercise routine as enjoyable as possible, so that you look forward to doing this activity each day. The exercises can be done in the comfort of your own home, where you might play some energetic music in the background. You may also enjoy exercising at a nearby park or taking a jog around the neighbourhood block.
Goal #3: Take a mental health break from social media.
Although social media offers many recreational benefits, it also comes with some undesirable side effects on your mental health. Studies have concluded that social media users tend to compare themselves to others online, which may promote feelings of inadequacy about your life or your appearance. Social media’s negative impact on your self-image has been linked to increased risks of stress, anxiety, and depression.
Before bedtime, some people tend to stay up at night to scroll through their social media feeds. What you intended on being a 5-minute browsing session can often last much longer, disrupting your regular sleep schedule. Also, the blue light from your cell phone’s screen suppresses levels of melatonin. When your body runs low on melatonin, you begin to experience insomnia and feel irritable the next day.
A good mental health goal for this year is to take a break from all social media platforms. Log out of your online accounts, turn off the notifications, and set limits on your daily phone usage. This can be a short break, lasting a few days or more. In the absence of social media, it gives you valuable free time for deeper reflections, allowing you to enjoy being present in the moment.
Goal #4: Update your wardrobe for a new year.
How you dress can directly affect how you feel. Your clothing choices can impact your mood, your confidence, and your self-image in a positive or negative way. Even though you may be working from home, being constantly dressed down in the same sweatpants and t-shirt can reduce your motivation. Clothes are a powerful form of self-expression, so it can feel liberating when you change up your wardrobe and wear something new.
Start your day by putting some thought into how you dress. It can be as simple as wearing a cute sweater, a chic blouse, or a fun piece of jewellery. Putting on a fashionable outfit can be a great boost to your motivation and self-confidence. You can even do a bit of online shopping and pick out new clothes to add to your wardrobe. The new year is a great time to update your look and introduce a new personal style!
Goal #5: Start a gratitude journal.
A gratitude journal involves writing down all the things you are grateful for in your personal life. In these daily writing prompts, each day may focus on a different topic. You may describe cherished memories with your family, recent achievements at work, or small acts of kindness that made your day better. Every time you succeed in one of your new year resolutions, you can also write about the happy occasion in your journal.
Studies have proved that expressing gratitude has long-lasting positive effects on your brain. It increases your dopamine production, which then encourages your brain to seek out more of the same feeling. By writing down a few positive messages each day, this introspective activity will make you feel happier and more optimistic.
Goal #6: Use counselling services to improve mental health.
With the recent events in the past year, we have all gone through unprecedented changes in our personal lives. Sometimes, it may seem challenging to stay positive during the COVID-19 pandemic and look forward to the new year ahead. If you are struggling with your mental health, it’s important to seek professional help.
At Kari Walton Counselling Services, our team of qualified mental health professionals can offer empathetic guidance. In the treatments, we will work together to find effective coping mechanisms that will improve your mental health. For more information, contact us and learn more about the counselling services available near you.