Every year, millions of people around the world make promises to themselves for a better year ahead. The most common New Year’s resolutions are improving physical health, improving finances, and quitting smoking. While these are all great resolutions, most people don’t realize how much their mental health is tied to the success of any resolution. With poor mental health linked to poor health habits, poor spending habits, and drug use - including drinking and smoking - improving your mental health will lead to a greater ability to improve other areas of your life.
$0 New Year’s resolutions for your mental health
Improving your mental health doesn’t have to wait until you see a professional. It doesn’t even have to cost you anything. Here are some zero-dollar ways you can start improving your headspace right now.
- Prioritize sleep - Getting enough sleep is important for both your mental and physical health. Studies have shown getting adequate sleep is essential for successfully reaching goals because it improves mental clarity and increases both energy and cognition. This makes sleep probably one of the most valuable tools you can have for turning your New Year’s resolutions into life-long habits. Most adults need 8 hours of sleep, but this can differ slightly from person to person. For the best night’s sleep try:
- Sleeping in a dark and uncluttered room
- Sleeping in a cooler environment
- Stopping caffeine intake at least 6 hours before your bedtime
- Keeping a regular sleep schedule, even on the weekends
- Avoiding electronic screens for 30 minutes before bedtime (opt reading a book before bed rather than scrolling social media)
- Move around - This doesn’t have to come in the form of a new gym membership or be part of a robust plan for losing weight. Instead, set a goal for daily, joyful movement. Intentional movement is linked to releasing endorphins, which help you feel better. Choose an activity that you enjoy and make it a point to do it at least a few times a week.
- Unplug - The near-constant negativity and damaging blue light from our devices takes a heavy toll on mental health and clarity. Make it a priority to unplug from electronics as much as you’re able to. Consider implementing a ‘no phones at the table’ rule, or ‘screen-free Sunday’.
- Get Organized - Studies have shown that living in a cluttered environment has a negative effect on mental health. Organizing and donating unwanted items will freshen a space with no expense, giving you the ability to truly relax and enjoy your surroundings.
- Volunteer - Helping others can improve your mental health in many ways. Being helpful gives you a sense of purpose that is important to our hierarchy of needs. Volunteering is also a great way to meet and connect with new people.
- Give yourself more grace - Set realistic goals and allow yourself to experience failure as a part of your journey to a better-self. Let go of an ‘all-or-nothing’ attitude and focus on meeting your goals 80% of the time, instead of 100%.
Investments in your mental health
If you’re ready to invest in your most valuable asset (that’s you!), here are some great places to start:
- Enjoy a hobby - What have you always wanted to try? Perhaps you have a past hobby you haven’t picked up in a while. Having a hobby you enjoy can help you relax and manage stress, which improves your overall emotional health.
- Start a journal - It’s a simple and relatively inexpensive investment, but it’s a game changer. Writing down your thoughts and feelings is a great way to help yourself let go of the past and plan the future. Studies have shown that those with plans for their goals are most likely to succeed in meeting them.
- Pamper yourself - What makes you feel good? Massages, pedicures, facials, and spa days can help you relax and feel your best. If you have room in your budget, consider a monthly membership for these self-care services.
- Break the stigma - If you’ve been putting it off, now is the time to schedule that appointment. Seeking professional mental health treatment can help you work through past traumas and current stressors that keep you from your best self.
2022: The year of mental health
The last couple of years have been very difficult for everyone. Now more than ever, it’s clear that we need to protect and nurture our mental health to endure daily challenges. Instead of berating yourself for failing to lose weight, save money, or quit smoking, focus on making 2022 the year of mental health!
If you or someone you know needs help creating a solid plan to meet your mental health resolutions, Medens Health is ready to guide you. Reach out to us via our online contact form, or by calling or texting (833) 624-5400.
Disclaimer:
The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information provided in this blog is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.
If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.
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