New Year Resolution for Mental Wellbeing!

Starting a new year always seems like a perfect opportunity for a new beginning. We promise ourselves that we will exercise more, spend time with our families, learn something new, reduce our stress levels, and take care of ourselves. However, as work and duties get in the way, most of these resolutions fade away.

The question is not whether we have enough motivation. It is quite possible that we set ourselves goals that are too large or attempt to change everything in our lives all at once.

Taking care of one’s mental health does not need drastic changes in life. Small and realistic steps can help create habits that become part of one’s regular life.

Therefore, instead of listing many resolutions for this new year, we are going to discuss how to set meaningful goals, form sustainable habits, and overcome setbacks.

Why Most Resolutions Fail

Have you ever entered a new year with an intention to completely change your life, but found yourself in the same place as before after two weeks?

You are not alone. Many people begin the new year with ambitious goals, such as working out daily, waking up early, developing healthier habits, and reducing stress. Despite the best intentions, these goals may seem too big to manage alongside everyday activities.

Another problem is having high expectations and failing to see immediate results.

According to the American Psychological Association’s guidance on keeping New Year’s resolutions, setting realistic goals and changing one behaviour at a time can help people maintain healthy habits.

Choose One or Two Meaningful Goals

Identify areas where you want to make changes in your life. These could include reducing stress, improving relationships, sleeping better, or making time for leisure.

Pick one or two goals that are important to you rather than choosing resolutions simply because other people are following them.

Consider asking yourself: “What simple change can make my life easier?”

Turn Goals Into Habits

A goal defines what you aim to achieve. A habit is an action that you undertake repeatedly until it becomes a more natural part of your routine.

For instance, “I wish to handle stress better” is a goal, while practising slow breathing for five minutes after work is a practical action towards achieving it.

It is easier to determine when and how to undertake an action if it is clearly defined.

Think about ways of linking a new habit with something you are already used to doing:

• After drinking my morning tea, I will plan my day for two minutes.
• After getting back from work, I will go for a walk.
• Before going to bed, I will write down something I was grateful for during the day.

These simple plans provide a concrete starting point. Repeating the same action at familiar times may make it easier to maintain.

You do not have to develop an excellent routine all at once. Begin with one action and determine when you will practise it.

Start Small

There is no need to make drastic changes immediately. Begin with changes that seem manageable.

Small steps can build confidence and eventually lead to a routine that works for you.

For additional ideas about building healthy habits and setting realistic physical activity goals, explore the NIH Physical Wellness Toolkit.

Track Progress

Keeping track of your progress will help you notice improvements and identify what needs to change.

Keep a notebook or calendar where you can record your efforts towards achieving your goal. At the end of each week, reflect on what worked well and what made your goals difficult to achieve.

Remember that tracking progress is about learning from your experiences, not judging yourself.

Recover After Setbacks

A busy schedule or a stressful period can affect your goals. Missing one day does not mean failure.

Try to determine what made the habit difficult to maintain and modify your plan if needed. You may require a smaller goal, a different timeframe, or help from another person.

Be patient with yourself. Progress does not always happen in a straight line, and you can return to your goals when you are ready.

Mental Health Goals You Can Maintain

Your New Year resolutions do not need to involve drastic changes. There are many meaningful goals you can set by taking small steps to care for yourself and maintain healthy relationships.

1. Talk About Your Feelings

Instead of bottling everything up, take some time to check in with yourself about what you are feeling.

Some people prefer keeping a journal, talking to another person, or identifying their emotions. You do not need to understand everything before you begin exploring your feelings.

2. Make Time for Physical Activity

Physical activity can positively affect both physical and mental health. Choose an activity that suits your interests and abilities, whether it is walking, cycling, dancing, yoga, or something else you enjoy.

Start slowly and increase your activity gradually. The World Health Organization’s physical activity guidelines provide recommendations for adults and other age groups.

3. Stay Connected With Loved Ones

Make an effort to maintain strong connections. This could involve having weekly phone calls, sharing a meal with loved ones, or checking on someone you have not spoken to in a while.

Good times do not necessarily require elaborate plans. Sometimes, simply talking and being present can make a difference.

4. Make Space for Rest

Rest is an important part of self-care. Make time to rest during your busy schedule and establish a sleep routine that works for you.

Where possible, set boundaries around work and other activities that interfere with your rest or relationships.

5. Try Something New

Learning something new or developing a skill can bring enjoyment and a sense of accomplishment.

You could learn to cook a new dish, try gardening, read about a topic that interests you, or explore an activity you have wanted to try for a long time.

Allow yourself to be a beginner. You do not have to be good at everything you try.

6. Practise Self-Acceptance

It is easy to compare yourself with other people and feel that you should be doing more.

However, everyone has different circumstances, strengths, and challenges. Set goals according to your own situation rather than comparing your progress with other people’s lives.

Self-acceptance does not mean giving up on personal growth. It means allowing yourself to grow without being overly critical of yourself.

7. Know When to Ask for Help

Self-care practices can contribute to wellbeing, but some difficulties cannot be overcome through these measures alone.

If you have been feeling persistently sad or extremely anxious, or if you are having difficulty coping with daily life, speaking with a mental health professional could help you understand what is happening and explore appropriate support.

To learn more about professional support, explore Psychological Therapies at Ahana Hospitals.

The NHS also provides practical suggestions for improving mental wellbeing through its Five Steps to Mental Wellbeing. These include connecting with others, being physically active, learning new skills, helping others, and paying attention to the present moment.