8 Things You Can Do to Boost Your Mental Health in 2019
Life changes are coming, as with every new year. Now with the holidays behind us, it’s time to take on 2019. Problems getting started? You want this year to be different, but you are not sure what to do? No worries.
Let’s get away from any nomenclature having to do with “resolutions” for the new year. Resolutions are easily forgotten, you get discouraged not too long after the new year, and then what? You’re going to wait until next January to start up with improving yourself? You can get a grip on your depression, anxiety, what have you.
Goals, not New Year’s Resolutions
You don’t need a new year, or a new week, even to start working on yourself. How about starting out by setting some short and long-term goals? It may seem overwhelming, but you don’t have to start big. Maybe you want to get better at stress management, or incorporate a more healthy lifestyle. Personal growth is the key, so remember, to just keep moving forward!
One of the best things you can do to help bolster your mental health is to be prepared for and to anticipate change. Our ability to cope with and deal with changes that life throws at us determines in large part how well-adjusted we are, and how proficient we are at problem solving.
Once you get rolling and in the habit of setting and accomplishing goals, you’ll be unstoppable. Don’t get discouraged, and don’t ever give up on yourself. One step at a time. Here are some suggestions to get you started.
- Be Proactive. Proactive is a bit of a buzzword, and it is usually associated with something positive. Think of proactive (ahead, in front) versus reactive (afterward). See where you can “work ahead” on things at home, at work/school. If you’re a procrastinator, practicing the art of proactivity can get you out of just about any funk. Set a goal to not just meet the bare minimum, just in the nick of time, but get as far ahead of the curve as you can. Get that assignment done a week early. File that paperwork before the deadline. Set up that appointment when you have an extra 5 minutes on your lunch break. You’ll feel better about life, about yourself, and about your abilities.
- Get Organized. Which brings us to getting organized. Entering a space that is organized and tidy has a much more positive effect on your mental health than walking in to a messy space has. One is inspiring, while the latter is depressing and unsettling. Watch some YouTube videos and read some books if you need to, but start working on the habit of staying organized. Ever seen Marie Kondo’s show on Netflix?
- Watch What You Eat, Exercise, and Get Your Sleep. Taking care of your body has a huge impact on your mental health, though healthy eating, getting exercise, and getting adequate sleep (healthy living) are often overlooked. Avoid junk food, eat only wholefoods, more protein, fewer carbs, and in smaller portions. Exercise for at least 20-30 minutes, five times weekly. Get 6-8 hours of sleep every night. Get these things down, and you’ll be well on your way to being better able to manage your mental health effectively.
- Pick up a New Hobby, Learn a New Skill, Improve One of Your Talents. Maybe you think hobbies are too “old school” for you. You can develop your mind, ease stress, learn to breathe meditatively, etc., when engaging yourself in some pastime that interests you. Do you have a creative side? Take a class in watercolor painting. Do you like music? Have you ever thought of taking up the guitar or piano? Developing a hobby, skill, or talent will help lift your mood, and increase your self-confidence.
- Reign in Your Use of Technology.Excessive time on electronic devices, chatting, posting, gaming, etc. has been shown to be tied in with feelings of depression, low self-esteem, suicidal ideation, negative self talk, etc. Have you ever thought of taking a break for a week or two from Facebook, or Instagram, or Twitter? Why not give it a try? You may feel more liberated than you ever thought possible.
- Build Up a Reserve. Research shows that investing time into quiet, introspective activities, like mindful meditation, can be a great help for mental health. Mindfulness practice also helps you build up a reserve of inner strength and groundedness to help you cope with any kind of future challenges you may find yourself facing.
- Get in the Habit of Telling Yourself Positive Things.It should come as no surprise that the way you think about yourself can have a huge effect on how you feel. Get in the habit of using words in your self-talk that reinforce feelings of self-worth and personal power. For instance, instead of saying: “I’m such a loser. I won’t get the award because I blew it writing my essay,” say something more like, “I didn’t do as well on my essay as I was hoping, but that doesn’t mean I won’t get the award.”
- Start a Gratitude Journal. Expressing gratitude and remembering the things you have to be thankful for have been unmistakably linked with a healthier sense of well-being, happiness, and mental health. Start a journal if you don’t already have one, and write down three things every day that you are grateful for. Think on them every day, and let them soak in. How does it feel? Pretty good, right?
Now for a great year. Here’s to your mental health and winning 2019!
Gearing up for a great 2019? If you’ve ever struggled with mental illness or low self-esteem, now is the perfect time to address mental health issues. If you or someone close to you need to talk to someone about mental health issues that seem overwhelming, we can help. Consider reaching out to our expert team at Solara Mental Health at 844-600-9747.
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