New Year’s Resolutions to Improve Mental Health
Many people take time at the start of a new year to reflect on their lives and think about changes they’d like to make. Around one-third of Americans make New Year’s resolutions. While the most common resolutions focus on physical health, mental health is a critical part of overall well being. This year, consider putting a resolution to improve mental health on your list. If you’re wondering how to boost your mental health with a new year’s resolution, the staff at Evolve Counseling and Wellness have some advice.
1. Manage Stress Better
Your body releases the hormones cortisol and adrenaline when you’re feeling stressed. These hormones kick energy and alertness into high gear so you’re prepared to take on the problem. However, they also suppress other body functions as part of this process including the immune, reproduction, and digestive systems. People who experience chronic stress often have both physical and mental effects from being in a prolonged state of hyperarousal.
Learning to manage stress effectively means that our bodies can return to a balanced condition more quickly. An easy way to de-stress is breathing! Box breathing is one of the simplest techniques that can be used. Breathe in for 4 seconds, hold your breath for 4 seconds, breathe out for 4 seconds, and hold again for 4 seconds. Imagine tracing the sides of a box during each step while you’re breathing.
2. Teach Your Inner Voice To Be Kind
The way we talk to ourselves matters. When our inner voices are critical and judgmental, it hurts our confidence, motivation, and self-esteem. If our inner voices are compassionate and supportive, we build resiliency and cope with stress better. On a physical level, when we’re hopeful and appreciative, dopamine floods into the body.
Slowly replace your inner critic with positive affirmations. First, notice when your negative self-talk begins to happen, and then start to reframe negative thoughts more realistically. Moving from “I’m a failure” to “I made a mistake on that project” changes the narrative from who you are as a person to focusing on a specific task or behavior. Acknowledging that everyone makes mistakes allows us to move past the incident and consider how to do things differently in the future.
3. Say No (or Yes) More
If you find yourself regularly overwhelmed by your to-do list, consider saying “no” more often. People pleasers and over-achievers often agree to take on additional responsibilities at the expense of their own wellbeing, which leads to burnout. To help narrow things down, think about what you value. If you value family, then work toward prioritizing time with family members. If you value success at work, then find ways to limit distractions or work more efficiently.
On the other hand, if you tend to live by a strict routine, you might benefit from trying something new. New experiences are good for our mental health, rewarding us with dopamine. By stopping at a different coffee shop, trying out a new recipe, or picking up a new hobby, we invite creativity and courage to have more space in our lives.
Tips For Following Through
Change does not always come easy. Creating new habits is a process that takes time. We often set ourselves up for failure by setting goals that are vague or unrealistic. For better follow-through:
Be specific: “Spend more time outside” gives you an easier path forward than “Be happier”.
Be flexible: Make a list of options like walking with your dog, taking pickleball lessons, or having coffee on the deck.
Track progress: Take notice as you’re working toward your goal and celebrate your progress.
New Year’s resolutions can be healthy if they inspire you to take steps in a better direction. Some people, especially those struggling with their mental health, might consider methods of motivation like creating a bucket list or choosing a word of the year. These options can set the intention to focus on improving your health or your life without the rigidity of a resolution. No matter your approach, finding a psychologist or coach to provide the support you need can make a difference.