For many people, the new year is a time to make changes aimed at improving health. This year, when you’re making your resolutions, don’t forget to keep your mental wellness top of mind as well.
For some recommendations of where to start, we checked in with two mental health specialists with ThedaCare Behavioral Health.
Regular Exercise
This doesn’t mean you need to get intense. It can be as simple as taking a walk on your lunch hour — just something that gets you moving and burning calories, says Jessica Schnell, a Nurse Practitioner with ThedaCare Behavioral Health.
“That will increase your dopamine, which naturally makes you feel better,” she says. “That’s extremely important especially in Wisconsin, where our sunlight hours are fewer during the wintertime.”
When the snow or cold keeps you inside, you still have plenty of options for working out at home. These could include YouTube workout videos, online yoga classes, or even a walking pad for under your desk.
Sufficient Sleep
Adults should aim to get seven to nine hours of sleep each night. Research shows adequate sleep improves mental health by keeping your brain working well.
Try to stick to a regular sleep-wake routine, even on weekends. In addition, choose a time at night when you will shut off your screens — an hour before bedtime is a good plan.
“You want to make sure you’re not getting the blue light from screens,” Schnell says. “This interferes with allowing your brain to rest and get to sleep the way it needs to.”
Nutritious Foods
Good nutrition helps fuel your brain properly. Studies show a diet that’s high in refined sugars, for example, can make symptoms of mood disorders like depression worse, according to Harvard Health.
Take small steps, Schnell says.
“I tell my patients not to try to take it gradually,” she says. “Changing too many things at once can be overwhelming, and then we give up on all of it. When you’re making resolutions, try to do one or two things that are a priority for you.”
Choosing healthy foods most of the time allows for the flexibility to indulge in favorite “cheat” foods or a meal out once in a while.
Lessening Loneliness
Many experts have declared loneliness a public health crisis. This can amplify for people in January as the busyness of the holidays dies down. It’s a good time to assess your social connections, says Regan Eberhart, a Licensed Clinical Social Worker with ThedaCare Behavioral Health.
People can take many steps to reduce loneliness. To start, acknowledge the feeling and make a simple list of five factors that are contributing to your loneliness, Eberhart says.
Next, set reasonable goals for turning around your situation. This could be as simple as greeting five people the next time you’re at the grocery store, he says. If you’re homebound, consider reaching out to a friend that you haven’t talked to in a while.
Social Connection
Though getting together in person offers many benefits, social media can provide a means for connection as well.
For example, Schnell’s family has chickens. She’s found connection within a Facebook community dedicated to the pastime.
“I enjoy checking the group to see what kinds of shenanigans other people’s chickens are engaged in,” she says. “It can be a little bit of an outlet.”
But Schnell also balances that with in-person engagements with friends.
“During the winter months, socializing can be hard because people prefer to stay indoors,” she says. “But making it a point to create these opportunities to meet up can be a great way to stay connected.”
Time in Nature
“As if we need science to tell us what we already know — when we’re feeling intense and frustrated, spending time outside can help us focus on nature and get outside of our head,” Eberhart says.
It’s all about shifting our focus from the internal world of our thoughts and feelings to the external world.
Mindfulness
A mindfulness practice also can help you step back from the “hamster wheel” of your thoughts. You can explore countless books, podcasts, apps, and resources on mindfulness and how to practice it.
One related approach is “reality acceptance.” This is part of the dialectical behavior therapy model created by psychologist Marsha Linehan, Eberhart says.
It’s particularly helpful when you have trouble getting past a particular event or loss. The model calls for radically accepting your reality as it is. It also involves observing your thought patterns (mindfulness) and eventually moving yourself away from your habitual mental ruts.
New Year, Healthier You
As we flip the calendar to a new year, consider adopting one or two of the above healthy habits as a place to start. Through taking proactive steps for your mental health, you’ll see a boost in your overall well-being. That will help you show up more effectively for yourself — and others.
“One of the big things we all forget about is that we can’t care for other people if we’re not caring for ourselves first,” Schnell says. “If our mental health is impacted because we’re not caring for ourselves, we’re not going to show up the best we can.”
Finally, remember that self-help can be a great place to start, but sometimes the care and support of a mental health clinician can make all the difference. Talk to your primary care provider to get started.
