The new year offers a chance for a fresh start. It’s a time when many people set new goals, reflect on their life, and reassess what they want for themselves. Of course, you can do that at any time of year, but it makes sense that you might be thinking about your mental health during the new year.
It’s easy enough to set New Year’s Resolutions to improve your mental health, but it can be harder to stick to that throughout the year. It can help to have specific steps that you want to take. Here are a few ways to improve your mental health in the new year.
Cut Back on Addictive Substances
You don’t have to have a full blown addiction to be impacted by addictive substances. You might find that you make decisions or behave in a way that you don’t like while drinking or using certain drugs. And it doesn’t just have to be drinking and drugs. Nicotine has a negative impact on your physical health, and smoking has even been linked with anxiety and depression.1 Caffeine can be an addictive substance that could impact your sleep and mood.
Cutting back on these substances in the new year may be difficult, especially if they are tied to social activities with friends. Try to suggest other social activities or tell your friends that you plan to cut back so that they can support you. Whether you quit, reach out for addiction recovery, or simply limit your intake, this can lead to an improvement in your overall mood and health, including mental health.
Take Care of Your Physical Health
Your physical health and mental health are closely linked. When you feel unhealthy, it can be easier to sink into anxiety and depression. The less active you are, the more your mental illness can be exacerbated. So if you want to take care of your mental health, consider taking care of your physical health at the same time. Start going to the gym, even if you don’t work out very much at first. Focus on foods that make you feel good, and you may find yourself more energized and motivated throughout the day.
Spend More Time Out of the House
Connect With Friends and Meet New People
We all need human connection. Even if you’re the sort of person who values your alone time, it’s important to have a support network and to experience human connection throughout the year. This can help to combat feelings of loneliness as well as give you people that you can turn to when you’re having a hard time.
You may already have a great support network. Try to check in with them more. Make solid plans to see them, not just “let’s get coffee sometime.” You can also look for local groups based on your interests, such as a book club or dance class as a way to meet new people.
Set Achievable Goals
It’s popular to set goals for the new year, and this can, when done well, be a good motivator for change. However, it’s important to make sure you set achievable goals. If your goals are too daunting, you may give up early on which can leave you feeling adrift in your journey towards self-improvement.
Try to set goals based on your output, not based on the desired results. For instance, instead of setting a goal to make six figures from the business you run, consider setting goals for ways you could grow your business. Instead of “be in a serious relationship by the end of next year,” set goals to meet more people and go on more dates.
Take Time To Relax
Self-improvement can be a good thing, and it can be very good for your mental health. However, too much focus on self-improvement can leave you feeling burned out and frustrated with yourself when you don’t meet the standard you set for yourself. In the new year, try not to overbook yourself with too much to do. Prioritize rest and relaxation. Find things that make you feel at ease and engage with those things whenever you can. This will help you stay refreshed and motivated to tackle the harder elements of improving your mental health.
Reach Out For Support
It’s hard to improve your mental health all on your own, especially when you struggle with mental illness. Everyone needs support so don’t be ashamed if you need to ask for help. Look for mental health resources, such as Rivia Mind, that you can turn to for treatment. Talk to your support network and be vulnerable with trusted friends about what you’re going through. If you’ve always wondered whether you’re struggling with a particular mental illness, but you don’t have a diagnosis, consider scheduling an evaluation. Beginning therapy can also be helpful, whether you have a diagnosed mental illness or not.
Rivia Mind is here to help you in the new year and every day before and after it. Contact us today to learn more about how we can support you in your journey to mental wellness, or to schedule a free 15-minute consultation with one of our skilled and compassionate clinicians.
Resources:
- Smoking and Mental Health – Mental Health Foundation
- Sleep, sunshine, and vitamin D – The Royal Women’s Hospital
