As the new year begins, many of us set goals and resolutions to improve our lives, Dr. Jonathan Martin, Behavioral Health, gives us some good advice.  Dr. Martin says, “While physical health often takes center stage, prioritizing mental health is just as essential for overall well-being.” Here are some practical tips to help you maintain and improve your mental health as you step into the new year:

Unrealistic expectations can lead to unnecessary stress and feelings of failure. Break larger goals into smaller, manageable steps and don't disregard progress you have made just because you have not met a goal. Celebrate each milestone to maintain motivation and positivity.

Mindfulness involves staying present and fully engaged in the moment. Techniques like meditation, deep breathing, or simply taking a few moments to notice your surroundings can reduce stress and improve focus. Be engaged in what is happening around you and the people you are spending time with.

Social connections are vital for mental well-being. Make an effort to strengthen your relationships by scheduling regular check-ins with friends and family or joining social groups that align with your interests.

Excessive screen time, especially on social media, can negatively impact your mental health. Set boundaries for device usage and dedicate time to offline activities like reading, exercising, or hobbies. Again, work on being present in the current moment instead of being engrossed in a screen or negative media. 

Quality sleep is the foundation of mental and physical health. Establish a regular sleep schedule, create a calming bedtime routine, and ensure your sleeping environment is comfortable and free of distractions.

Take time to reflect on what you’re thankful for each day. Keeping a gratitude journal can help you focus on the positives, boost your mood, and shift your perspective during challenging times. Pay attention to details and good parts of your day that are overlooked or taken for granted.

It’s okay to ask for help. If you’re feeling overwhelmed, consider speaking with a therapist or counselor. “Professional support can provide valuable tools and strategies to navigate difficult emotions and situations, and at the least, it never hurts to run something by someone else for advice.” states Dr. Martin.

Exercise is not only beneficial for your body but also your mind. Physical activity releases endorphins, which can reduce stress and enhance mood. Find an activity you enjoy, whether it’s walking, yoga, or dancing. Physical activity can be as effective as medication or therapy for mood and anxiety symptoms. 

Your diet can significantly affect your mood and energy levels. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your meals. The more color variety in a meal, the better. Stay hydrated and minimize your intake of processed foods and sugary snacks.

Helping others can be incredibly fulfilling and boost your sense of purpose. Volunteer your time, donate to a cause you care about, or simply perform small acts of kindness to uplift those around you.

Protecting your mental health often means setting boundaries. Learn to say no to commitments that overwhelm you or detract from your well-being. Prioritize your time and energy for what truly matters. It is okay to put your needs first and allows you to be in a better position to help others.

Engaging in a hobby you love can be a great way to relax and recharge. Whether it’s painting, gardening, writing, or playing a musical instrument, make time for activities that bring you joy.

Be kind to yourself and give yourself some grace and understanding, especially during tough times. Avoid self-criticism and remind yourself that it’s okay to make mistakes.

It does take practice, but by incorporating these strategies into your daily routine, you can create a foundation for mental resilience and happiness. Remember, mental health is a journey, not a destination. Take small, consistent steps, and you’ll be well on your way to a brighter and more balanced year ahead.

Important note: For more information about our Behavioral Health services, please call our Behavioral Health Resource Connection line at 800.395.4435, seven days a week, 7 am – 7pm.  If you are struggling with a mental health condition and have thoughts of harming yourself or someone else, you should seek help immediately by calling the National Suicide Line at 988 or by going to a hospital emergency room.