Mental Health and New Year’s Resolutions
By: Kathy Branning, MS, LCSW, LCPC, CCM, CADC- VP of Behavioral Health Services
A recent study found that about 40% of Americans set resolutions at the start of the year, and less than half are successful after 6 months. We all want to make positive and impactful changes in our lives but how can we make the changes last?
When setting resolutions, it is important to take time to reflect on the change you want to make and what you can realistically do to achieve that change. By taking smaller, more achievable steps towards your goals, there is a greater chance that you will keep them.
Also, it’s important to be specific about your goal – instead of a vague plan to exercise more, eat healthier, or get more sleep, set realistic goals that are achievable. For instance set a goal to exercise 15 minutes a day and work up from there. (Remind yourself that something is better than nothing).
Set rewards to motivate yourself. For instance after increasing the amount of exercise you are getting or eating healthier foods, reward yourself for completing your goal. (Relaxing spa) Small rewards can help to keep you motivated.
Make time for self-care. Brainstorm a list of self-care activities that make you happy and schedule them as part of your daily routine. Spend time with loved ones or people you enjoy being around.
Create an “Attitude of Gratitude” for the positive things in your life. It’s easy to be self-critical. Do your best to recognize and challenge negative thought processes that get in the way of achieving your goals.
Be kind to yourself. Change, even positive changes can be hard and often takes time. Allow yourself to have feelings and forgive yourself for set-backs. You are here and doing your best and that’s what counts.
Make sleep a priority. Sleep and mental health are connected. Approximately 65 – 90% of people with major depression also experience a sleep problem. Try to evaluate how much sleep you require and try going to bed a little earlier to get the sleep you need.
Instead of making sweeping New Year’s resolutions to achieve overnight, create a few realistic goals that will have a long-lasting impact on your mental health and happiness. You can be the difference for yourself this year.