While many of us cannot wait for 2020 to end and feel 2021 will be better no matter what, there may still be some individual resolutions we can all consider, not only for our physical health but our mental health as well. Research has shown that there are certain strategies that improve mood and reduce the risk for mental health concerns. The ten strategies below are simple resolutions you might consider that can have a big impact on your well-being as we ring in 2021.
Get more sleep: We are a sleep-deprived country, and poor sleep hygiene leads to depression. People with sleep difficulties also may experience more symptoms of anxiety. One of the best ways to improve your sleep is to have a consistent sleep and wake time, even on the weekends, and to limit naps. Aiming for 7-8 hours per night helps to make you feel that much better.
Exercise: There is much research showing that exercise is good for your mental health. Research has shown that exercise can be an effective antidepressant in relieving mild to moderate depression. It’s good for your sleep too! However, during the winter months and with the ongoing pandemic, getting exercise can be a challenge, and this can be even more difficult when already struggling with depression or anxiety. However, start small by taking a walk or using hand weights at your desk.
Find a new hobby: Resolutions take two shapes - they provide pleasure and allow one to build mastery; taking up a hobby, whether new or old, helps you feel good and boosts your self-confidence.
Take a break from your phone: Consider a social media break as often this can exacerbate depression and anxiety-related symptoms. Now taking a week off might be a challenge, however consider checking your feedb every few hours and stop a few hours before bed.
Try meditation: Research shows that meditation reduces stress levels, increases productivity, and allows you to take space to calm down in the moment. With so many apps and resources online, try meditation for ten minutes per day. The benefits are huge!
Invest in a planner: Keeping too much in your head can lead to anxiety, get those thoughts out onto paper. By writing things down, externalizing, you don’t have to keep thinking about it. Keep track of how long it takes you to do various activities, this can also help you plan for the week and what tasks you can accomplish. A planner also lets you check things off which leads to feelings of accomplishment and that always feels good!
Try journaling: Write down your worries, this can help reduce ruminating thoughts. Ruminating is thinking obsessively about negative feelings or emotions and can be a symptom of anxiety or depression. Often we tend to ruminate at night, while laying in bed. Try to journal for 5-10 minutes before bed and get out all of those thoughts so you can get a good night’s rest.
Help others: Prosociality means connecting with and to others and is one of the greatest predictors of happiness. Helping is a great connector. Whether volunteering to help a friend with an activity, sending gratitude to someone, or holding the door open for someone generates the beneficial feelings of social connection.
Have gratitude: Research shows that one way to feel happy is by practicing gratitude when you reflect on the positives in your life. Try keeping a gratitude journal or say something you are grateful for at the start and end of each day. Gratitude does not have to be complicated, these can be simple, daily tasks, they still give you a sense of well-being. Reminding yourself of 2-3 things you are grateful for can serve as a buffer when experiencing stress.
Be kind to yourself: Give yourself a break and acknowledge that things will not change overnight. Don’t try all of these strategies at once as it can feel more stressful and less helpful. Start with 2-3 strategies and see how they are working. You can always shift or tweak so you create self-care strategies that benefit you.
Taking care of your mental health is a crucial new years resolution. Consider starting this goal here, with some support.