9 New Year’s Resolutions that Put Your Mental Health First
2021 is right around the corner … finally! Are you making resolutions this year? Here are nine New Year’s Resolutions that put your mental health first.
Catch Your Zzz’s
It’s no secret that getting enough sleep supports your physical well-being, but it also affects your mental health too. Insufficient sleep can increase your risk of a number of unfavorable conditions, including heart disease, type 2 diabetes, and depression. Some psychiatric conditions (including bipolar disorder, anxiety disorders, and depression) can cause sleep problems. In addition, insufficient sleep can even exacerbate the symptoms of many mental conditions including depression, anxiety disorders, and bipolar disorder.
So how much sleep do you need? It depends on your age. The National Sleep Foundation suggests the following:
| Your Age | Recommended Hours of Sleep from the NSF | |
|---|---|---|
| Newborn | 0–3 months | 14–17 hours |
| Infant | 4–12 months | 12–16 hours |
| Toddler | 1–2 years | 11–14 hours |
| Preschool | 3–5 years | 10–13 hours |
| Elementary School Age | 6–12 years | 9–12 hours |
| Teen | 13–18 years | 8–10 |
| Adult | 18–60 years | 7–9 hours |
| 61–64 years | 7–9 hours | |
| 65 years and older | 7–8 hours | |
If you make “practice better sleep hygiene” as one of your New Year’s resolutions, here are a few tips you can use to help you accomplish this:
- Try to go to bed at the same time every night
- Avoid blue lights for 1-2 hours before bed (You can learn more about warm lights in this post: Do Warm Lights Help You Sleep Better?)
- Sleep in a cool, dark room (cool refers to a few degrees cooler than room temperature)
- Exercise during the day
- Spend some time in the sunshine (it helps to reset your circadian rhythm)
Exercise More
Exercise not only helps you sleep better at night, but it also supports your mental health in other ways too. Studies show that aerobic exercises help to reduce symptoms of anxiety and depression. Exercise also:
- Boosts your mood
- Reduces stress
- Reduces the likelihood of social withdrawal
- Boosts self-confidence
Examples of aerobic exercise include running, jogging, dancing, walking, hiking, swimming, and playing tennis.
If you make “exercise more” as your resolution, remember that exercise regimens don’t have to be arduous. There are plenty of fun ways to add more physical activity into your daily routine. Even walking your dog an extra 10 minutes can add up over time.
Find a New Hobby
Did you know that hobbies are good for your mental health? According to the Australian Government Health Department, hobbies can boost self-confidence, promote feelings of relaxation, reduce stress, and improve overall happiness.
Here are a few examples of popular hobbies:
- Sports and exercise
- Music
- Art, including drawing, sculpting, painting
- Knitting and crocheting
- Baking
- Reading
- Journaling
- Gardening
- Fishing
You don’t need to be an expert to participate in a hobby. It’s about spending time doing an activity you enjoy.
Meditate
According to Mental Health America, meditating is great for your mental health. It can reduce stress, reduce the symptoms of anxiety and depression, and even help lessen chronic pain.
If “meditate more” is your resolution, you can find many ways to include more meditations into your weekly routine:
- Apps like Headspace
- Books
- Online guided meditations
Get a Planner
Getting organized can help you organize thoughts and reduce anxiety from last-minute scrambling or missed appointments. Keeping a planner can also support your mental health because you can stay on top of appointments, medication schedules, etc. Using a planner (either paper or through an app) can help you stay organized when your life — and health — feel overwhelming.
Volunteer
Did you know that volunteering also supports your mental health? According to the Mayo Clinic Health System, volunteering decreases the risk of depression.
If “volunteer more” is one of your New Year’s resolutions this year, you don’t even have to leave home. Here is a list of 20+ virtual volunteer opportunities.
Get Back to Nature
Spending time in nature can also support your mental health. Sunshine and fresh air can reset your circadian rhythm, which helps you get enough sleep. The experts at Harvard suggest that even 20 minutes spent outside can make a big difference.
If “spend time in nature” is one of your resolutions, read this article to explore a few ideas for spending time outside.
Develop an Attitude of Gratitude
Giving thanks and cultivating an attitude of gratitude can increase your happiness, according to the experts at Harvard.
If “be more thankful” is one of your New Year’s resolutions, you can boost your gratitude by writing more thank you notes, meditating, and keeping a gratitude journal (and re-reading on days you feel blue).
How to Keep a Gratitude Journal (for You and Your Kids!)
Keeping a gratitude journal is a great way to combat anxious thoughts. In fact, writing in a gratitude journal is shown to improve emotional resilience and reduce stress. There are many ways to keep a gratitude journal, but here are some tips:
- Journal first thing in the morning to start the day on a positive note
- End the day with a quick reflection about things you were grateful for over the course of the day
- If your child can’t write yet, she or he can draw pictures instead
You can download our free printable Gratitude Journal. Print out the journal and let your child explore the concept of gratitude. With 50+ pages, your child will have nearly two months of journaling!
Practice More Positive Self-Talk
How you talk to yourself matters, and incorporating more positive self-talk can make a big difference.
If “practice more positive self-talk” is one of your New Year’s resolutions, here are ten to get you started:
- I am capable and strong.
- Attempting to do X took courage, and I am proud of myself for trying.
- Even though this wasn’t the outcome I anticipated, I learned a lot about myself during this process.
- I am proud of how far I have already come even if I still have a ways to go.
- I can get through this.
- Tomorrow is another opportunity to try again, and I can utilize the lessons I learned from today.
- I will do my best.
- I can’t control what other people say, do, or think, but I can control my thoughts, words, and actions.
- This is an opportunity for me to try a new way to do X.
- I am learning from this situation, and I can grow as a person.
The Best New Year’s Resolution: Ask for Help When You Need It
Even with all of these resolutions, it’s not always enough. The best thing you can to do support your mental health is to ask for help if you need it. As a multidisciplinary practice, we can support a variety of mental health conditions with therapy, medication, lifestyle changes, coaching, and more.
Here at Next Step 2 Mental Health, we provide comprehensive mental health care for adults (and children too!). We’re just a call or click away. Call 502-339-2442 or send us a message to request more information.
Learn More
Anxiety at Christmas: What Your Loved One Wants You to Know about Anxiety
A United Kingdom-based mental health charity, Mind, explored the connection between anxiety and the holiday season. Let’s take a look at a few stats that highlight how the festive season impacts people living with anxiety:
- Three out of four people who have a diagnosed anxiety disorder report trouble sleeping around the holidays
- More than 60% of the surveyed participants reported a panic attack during the holiday season
- 36% of participants admitted to engaging in self-harm to cope, and another 52% considered self-harm
With these stats in mind, we want to shed light on how the holidays can impact those with anxiety – and what you can do to make the holidays a little easier for them.
1. Opening Gifts
Giving and receiving gifts is a hallmark of the Christmas season. It can be an exciting, joyous time, but for some people with anxiety, opening gifts can be a trigger. For example, it can be very uncomfortable to have all eyes on you as you open up a present. You’re on the spot. You might worry if you react the right way. What if you don’t love the gift? What if they don’t love the gift? Even if you love opening gifts, it’s important to recognize that not all people love the spotlight.
How to support a loved one with anxiety: If you know that opening gifts is anxiety-producing, ask your loved one how they’d like to handle the situation. For example, everyone opening their own gifts at the same time can be much less stressful than watching each person one at a time open presents.
2. Socializing at Christmas Parties
Granted this year’s holiday party schedule is likely very different due to the pandemic, there are still plenty of ways to socialize at Christmas: social distancing get-togethers, virtual parties via Zoom, or increased phone calls with extended families and friends.
Socializing – whether that’s in person or virtually – can be overwhelming for those with social anxiety.
How to support a loved one with anxiety: Avoiding all socializing (whether that’s at Christmas or any other time of the year) is tempting for those with social anxiety disorder, but avoidance isn’t helpful in the long run. Gently encourage your loved one to participate, and how ask how you can support them. Some people may find that arriving early to a get-together is easier because you can greet people one-at-a-time as they arrive rather than all at once.
3. Christmas Dinner Stress
The pressure is on! Planning and cooking a Christmas dinner can be stressful. It’s not uncommon to lose sleep over planning a big meal. Planning the menu can be overwhelming especially if Uncle Tim doesn’t eat meat and Aunt Peg is doing keto – trying to please everyone can be a nightmare! The Irish have a term for this: Christmas Day Syndrome.
How to support a loved one with anxiety: Be understanding of the task at hand. Not everyone asks for help, so don’t hesitate to offer your help first. Doing as much prep as you can early can also help alleviate headaches.
4. Financial Stress
Financial strain can be a big source of anxiety, and the holidays can really stretch the budget. Between gifts, decorations, and food for Christmas parties, it can be overwhelming to see so much money spent so quickly.
How to support a loved one with anxiety: If you and your partner are sharing a budget for Christmas gifts, you can eliminate some strain by setting a budget and sticking with it. A budget can help eliminate the surprise and worry associated with a large credit card bill after Christmas.
5. Christmas Busy-ness
The weeks and days leading up to Christmas can be very busy. Between working regular hours, preparing for family gatherings, shopping, decorating, wrapping presents – there’s a lot going on! Busy schedules can cause stress. In fact, 81% of the UK Mind survey participants noted that most anxiety was triggered by the increased stress load.
How to support a loved one with anxiety: Help your loved divvy up any tasks to help lighten their load. Remind your loved one that you don’t have to do every single holiday tradition if it causing more stress than joy.
Anxiety Isn’t Just “Overly Stressed”
Anxiety can be very personal; what triggers one person doesn’t necessarily trigger another person. If your loved one is dealing with increased anxiety during Christmas, remember it’s not that he or she hates the holiday. The best thing you can do to support a loved one is to be considerate of how they feel even if you don’t understand why. Let your loved one know that you are there to talk. You can also take the time to learn more about anxiety disorders. Anxiety can be a severe, debilitating condition. While stress can trigger anxiety, it is more than just being “overly sensitive” or “worrying too much”.
Anxiety at Christmas … and Beyond the Holidays
Here at Next Step 2 Mental Health, we want to help you feel better no matter what time of year it is. If you or a loved one are struggling with anxiety, we encourage you to seek the help you deserve. Remember, seeking help is always a sign of strength. We take a multidisciplinary approach when it comes to managing anxiety. From medication management to therapy (including CBT) to online courses, we are with you every step of your journey.
Give us a call at our Louisville, Kentucky office at 502-339-2442, or send us a message to request more information.
10 Self-Care Ideas to Try If You’re Feeling Sad This Thanksgiving
Holidays can be a time of joy and togetherness, but sometimes holidays can be stressful or even sad. Spending the holiday alone may be the result of conflicting schedules, familial issues, or the financial strain of traveling. This year, however, the COVID-19 pandemic has halted Thanksgiving plans across the globe. Regardless of what’s having you feel a little blue this Thanksgiving, it’s important to focus on the things you are grateful for — and that includes yourself too! Taking time to practice self-care during the holidays can help make your day a little easier.
1. Make Time for Your Favorite Things
Thanksgiving is just one day, but between all the cleaning, cooking, prepping snacks, decorating, it can consume your weekly agenda. This Thanksgiving, allow time for some of your favorite activities. Even it’s just 30 minutes of knitting, working on a new art project, or reading your favorite book — your favorite things can help you feel good. You can also schedule in fun quarantine-safe activities so your household can join in on the fun too. Check out this list of 17 Thanksgiving Day ideas here.
2. Reframe Your Mindset
If you’re missing out on Thanksgiving with your family — because of travel restrictions or work obligations — try to reframe your mindset. Instead of viewing the day as a missed opportunity, try to see your day as a solo staycation, or even as a day of rest and relaxation.
Bottom line: try to look at the day as one of a gained opportunity (for some well-deserved R&R) rather than a loss.
3. Treat Yourself to Your Favorite Foods
You can even reframe what “Thanksgiving Dinner” looks like. You don’t have to recreate your Grandma’s famous roasted turkey if you don’t want. You might prefer spaghetti and meatballs or French toast and bacon — whatever makes your staycation feel complete.
Even if you indulge in a slice of pumpkin pie, don’t skip your veggies! Eating nutrient-dense meals helps to support your mental health. Salmon, chia seeds, walnuts, and avocados are good for your brain too!
4. Stay Active
Exercise is a well-known mood lifter. Here are some ideas to fit a little physical activity into your Thanksgiving schedule:
- Take a walk around the block. Not only does this provide fresh scenery, but you also benefit from the sunshine and fresh air.
- Turn on a dance workout on YouTube and dance your way to a better mood.
- Play fetch with your dog in the yard.
5. Volunteer Your Time
Did you know that volunteering can boost your mood and help fend off the feelings of depression? Studies show that volunteering is a powerful anti-depressant, and even with restrictions this year, you can find ways to volunteer. You might:
- Make cards for a nursing home
- Offer to walk dogs at an animal shelter
- Participate in virtual volunteer opportunities
6. Find Something That Makes You Laugh
Whether you giggle to yourself or let a big guffaw, laughing can be good medicine. According to the experts at Mayo Clinic, laughter can:
- Reduce stress levels
- Stimulate your heart, lungs, and muscles
- Increases endorphin levels in your brain
- Relax you
- Ease tension in your body
That’s not all, though. Laughter can also boost your immune system, improve your mood, and increase your sense of personal satisfaction. Not too shabby! Treat yourself to a funny movie, sit back, and laugh!
7. Connect with Others
- Facetime or Zoom while you eat dinner. It’s not the same as dining in person, but you can still share in the moment.
- Call a friend or family member and “prep” together. Use your headphones and dice, chop, and bake while engaging in friendly conversation.
- Video conference with your extended family and ask everyone to share one thing they are grateful for this year.
8. Start a Gratitude Journal
Keeping a gratitude journal is a great way to lift your mood. In fact, writing in a gratitude journal is shown to improve emotional resilience and reduce stress. There are many ways to keep a gratitude journal, but here are some tips:
- Journal first thing in the morning to start the day on a positive note
- End the day with a quick reflection about things you were grateful for over the course of the day
- If your child can’t write yet, she or he can draw pictures instead
Does your child want to journal with you? You can download our free printable Gratitude Journal.
Print out the journal and let your child explore the concept of gratitude. With 50+ pages, your child will have nearly two months of journaling!
9. Listen to Music
Studies have shown that listening to music can lift your mood and reduce the feelings of depression. Music can also lower your levels of stress-related hormones (e.g., cortisol). While Time Magazine reports that “calming music” is subjective, the tracks with a slow tempo, gradual chord progressions, and drawn-out notes have the best relaxing effects.
10. Get Help If You Need It
Even with self-care strategies and Zoom calls to feel connected with friends, sometimes it’s not enough to feel better. If you experience the symptoms of depression or anxiety, don’t brush them off. Anxiety and depression can be treated with therapy, medication, and lifestyle changes. With the right support and strategies, you can feel better.
Here at Next Step 2 Mental Health, we provide comprehensive mental health care for children (and adults too!). Whether you are just experiencing depression/anxiety for the first time this year, or you’ve been struggling a while, we can help. Call 502-339-2442 or send us a message to request more information.
5 Tips for Safeguarding Your Mental Health This Thanksgiving
Even though Thanksgiving is regarded as a time of togetherness, gratitude, and joy, there are many reasons why the holidays may be anything but bliss. This year in particular may look a little different than previous Thanksgivings, especially if quarantines and travel restrictions prevent you from gathering as you normally would. In addition to the unique challenges of 2020, holidays can be tough for another reason: holiday blues and added stress. According to a survey conducted by the American Psychological Association (APA), almost 38% of individuals polled listed stress as the #1 reason their mental wellness dipped during the holiday season.
Here are Next Step 2 Mental Health, our team of providers is here to support your mental health — no matter what season or holiday we approach. In this article, we’ll explore five ways for you to safeguard your mental health this Thanksgiving.
1. Prioritize sleep
If you’re hosting Thanksgiving, you might be busy cleaning, decorating, and planning. However, don’t let the excitement and busy-ness of the day prevent you from getting enough sleep. Constantly running on not enough sleep can impact your mental and physical well-being. Specifically, research links sleep deprivation with increased rates of insomnia as well as increased irritability.
WHAT TO DO: Aim for 7-9 hours of sleep in a cool, dark room. Avoid using any blue lights (e.g., TV, tablets, phone) for 1-2 hours before bed. You can learn more about the effects of blue and warm lights on your sleep in this article: Do Warm-Colored Lights Help You Sleep Better?
2. Stick with your normal routine
For individuals with ADHD, sticking with your normal routine each day is essential. However, a daily routine is important if you have other mental health conditions, including depression, anxiety, OCD, and bipolar disorder. According to a study published in Lancet Psychiatry, creating (and sticking with) a daily routine improves your ability to sleep at night, reduces emotional difficulties, and supports overall mental health.
WHAT TO DO: Holidays, however, can create many opportunities to detract from your normal routine. Try to stick with your normal routine as much as possible. The National Alliance Of Mental Health (NAMI) recognizes that this can be hard during holidays; however, they suggest to adhere to your routine as much as possible. For example, even if you plan a Thanksgiving dinner with family in the evening, don’t skip your normal morning routine.
A quick note about your medications: If you take daily medication, continue to stick with your medication schedule even during the holidays. You shouldn’t skip your dose or alter your medication schedule unless instructed to do so. Consider setting a reminder on your phone if you think the schedule disruptions might cause you to forget a dose.
3. Create a Budget for Thanksgiving Décor or Meals
Stress has an undeniable impact on your mental well-being, and Thanksgiving can add financial stress to your list of concerns. If the thought of unexpected purchases adds to your stress load, create a budget for any out-of-the-norm purchases — things that normally aren’t your monthly budget. This can include decorations and food for your parties. Once you create your budget, stick with it!
If you plan on doing any holiday shopping after Thanksgiving, add that to your budget too.
4. Don’t Skip Your Workout
There’s an unending list of the benefits of exercise. According to research published in the Primary Care Companion for Clinical Psychiatry, exercise boosts your mood, reduces stress levels, and gives you quiet time to decompress and just think.
When it comes to Turkey Day, there are plenty of ways to sneak a little exercise into your day:
- Go for a walk around the block — either alone or with family
- Go for a hike in the morning before your feast
- Toss a football in the yard
- Walk your dog and go around the block a few extra times
- Start the day with an online exercise program
- Crank up the radio and dance
If the weather is nice, head outside for your workout. The experts at Harvard share that time spent in nature can boost your mood.
Need more ideas? Read this blog: 4 Ways to Stay Active This Fall.
5. Practice Healthy Stress Management Techniques
Even if you try every tip on this list, it’s not possible to eliminate every source of stress, and that’s okay. The best strategy is to reduce what stress you can and then manage the rest of it with healthy stress management techniques.
During Thanksgiving (or any other stressful situation), it might be tempting to relieve stress by pouring an extra drink, using food as comfort, or even taking drugs to relax. These coping mechanisms may cause more problems in the long run. However, you can prepare by coming up with a list of healthy outlets for stress. MentalHealth.gov suggests getting fresh air, exercise, meditating, reading a relaxing book, doing art, and practicing deep breathing exercises.
You can also find help by:
- Talking with a friend or loved one
- Talking to a therapist
The takeaway: instead of relying on alcohol, drugs, smoking, or even food, protect your mental health by relying on healthy, evidence-based stress management techniques.
Don’t Enter the Holiday Season Unprepared
If you’re struggling with depression, anxiety, or another mental illness, we can help you get the treatment you deserve. At Next Step 2 Mental Health, it’s our mission to help you live a happier life, a better life.
Give us a call at our Louisville, Kentucky office at 502-339-2442, or send us a message to request more information.
Learn More