The end of the year is a great time to check in with your mental health. Were you able to deal with stress and challenges the way you wanted to? How has your mood been? Are your relationships doing well?
If you feel there is room for improvement, the new year provides an opportunity to set a resolution for improved mental and emotional well-being, and we have six ideas for you.
If a resolution feels too daunting to you right now, start small, says Jeff Neer, a licensed clinical social worker in UNC’s Department of Psychiatry and manager of the UNC Farm at Penny Lane.
“It’s easy to feel overwhelmed but think through what you want to do and plan the first step,” Neer says. “Don’t try to do it all at once, but don’t give up if it’s not perfect or if you don’t do this in January. It’s never too late for a first step.”
1. Start a gratitude practice.
A regular and consistent gratitude practice has been shown to have a variety of benefits—from lowered levels of depression to improved cardiovascular health and more life satisfaction.
“We can all get hyper-focused on the difficulties and stress of everyday life,” Neer says. “It’s important to balance that perspective and think about what’s good.”
To get started, pick a time each day when you will write down positive things about the day—moments you were grateful for, things you’re proud of, small wins. As you’re getting started, you can try for two or three things per day, but Neer recommends working up to 10 things.
“It’s not as hard as it sounds,” he says. “When you start looking, you find a wealth of things in life that are positive, and thinking about them offsets the negative.”
2. Build community.
Our phones can help us connect to loved ones who live far away, but they can also isolate us if we spend hours alone scrolling.
“It’s easy to get in a routine of being by yourself, but it’s not healthy,” Neer says. “We’re social creatures meant to interact, so it’s important to find a place of belonging and build community.”
This year, try to increase the number of in-person interactions you have with family and friends—maybe you opt for a coffee date instead of catching up by text—or find ways to increase your social connections. You could join a book club or birdwatching group, take a class at the community center or engage with a faith community.
Not sure where to start? The next resolution on our list might help.
3. Volunteer.
If you’re looking to meet more people and boost your mental health, make volunteering your resolution this year.
“Spending time giving back is an excellent way to build community, and it’s an easy starting place to find a place you’ll be accepted,” Neer says. “Plus, volunteering and helping someone other than yourself is one of the best things you can do to feel better.”
When you volunteer to support a cause you feel strongly about, you’re engaging in work that provides meaning and purpose. Acting in step with our core values helps our emotional well-being.
You might also find a new passion or interest while trying volunteer work. If you’re not sure where to get started, look at websites such as VolunteerMatch, AARP’s Create the Good or DoSomething.
4. Find a creative outlet.
Were you the kind of child who spent hours coloring or building with blocks? Did you get lost in the stories you made up for your stuffed animals or the songs you composed on guitar? If you’ve lost touch with your creative side, this could be the year you re-engage. Creative expression is linked with better emotional regulation, social connection and cognitive flexibility. And if you find a class to take, it’s another opportunity to build community.
“Find something you’ve always wanted to try—painting, music, woodworking, pottery,” Neer says. “Give yourself the freedom to do it without the expectation of being perfect.”
That perfectionism may be why you abandoned the piano or drawing years ago, so it can be difficult to loosen the reins and be messy. Try to enjoy the process and delight in the joy of making something, rather than the finished project.
5. Try mindfulness or meditation.
Mindfulness is about being present and aware in the moment, while meditation is the practice that helps to cultivate that mindfulness. Staying mindful is linked to increased well-being and fewer negative psychological symptoms.
The idea of starting a meditation practice might sound daunting, and it might seem impossible to sit still when you have a million things to do, but this is another area where you can start small. Take just five minutes to breathe deeply, or do a mental scan of your body while focusing on how you feel. At your next meal, put your phone away and focus entirely on how your food smells, feels and tastes.
You can find guided meditations online. When you’re ready to learn more, “there are lots of ways to get instruction in meditation, like local groups, trainings and books,” Neer says. He recommends the work of Pema Chödrön and Thích Nhất Hạnh as accessible ways to start.
“You don’t have to have a particular belief system or make it super complicated,” Neer says. “Mindfulness can be different things. It can be part of a sitting mediation, or it can be washing the dishes in a mindful way.”
6. Work on healthy habits.
The resolutions you set to help your physical health—exercising regularly, eating well and prioritizing sleep—will also help your mental health.
“All aspects of physical health and taking care of yourself will improve your mood, resilience and stress,” Neer says.
Like your mental health resolutions, focus on progress, not perfection with your physical health goals. Every small step adds up.
“You don’t have to become a marathon runner or spend hours in the gym; just get up and move,” Neer says. “A 15-to-20-minute walk outside is rewarding and relaxing. Celebrate those small victories.”
If you have concerns about your mental health, talk to a doctor or find one near you.