A Fresh Start: Nurturing Mental Wellness in the New Year

As we step into the dawn of a new year and looking for a fresh start, many of us embark on a journey of self-improvement and wellness. While setting resolutions is a common tradition, cultivating mental health should be at the forefront of our goals. In this blog post, we’ll explore strategies for maintaining mental wellness resolutions and delve into scientific research supporting these practices.

Instead of focusing solely on external changes in a fresh start, consider resolutions that foster internal growth and mindfulness. Research by Kabat-Zinn (2003) highlights the positive impact of mindfulness practices on mental well-being. Engage in activities such as meditation, deep breathing exercises, or mindful journaling to enhance self-awareness and reduce stress.

Quality sleep is a cornerstone of mental wellness. Walker’s research (2017) emphasizes the intricate relationship between sleep and mental health. Set a resolution to prioritize your sleep hygiene, ensuring consistent sleep patterns and creating a conducive sleep environment. Adequate sleep contributes to improved mood, cognitive function, and overall mental well-being.

Research by Prochaska and Velicer (1997) suggests that adopting new habits involves distinct stages, including contemplation, preparation, action, and maintenance. Start small and gradually build healthier habits to increase the likelihood of long-term success. Whether it’s incorporating physical activity, maintaining a balanced diet, or practicing gratitude, small, sustainable changes can lead to significant improvements in mental wellness.

A method that has been proven to be affective in establishing and maintaining goals is through the use of SMART goals (Bailey, 2017). SMART is an acronym for:

• Specific: The goal is objective
• Measurable: The goal can be measured using units that are easily trackable
• Achievable: The goal can be reasonably accomplished
• Relevant/Realistic: The goals brings you closer to what you value in your life
• Time-based: The goal has a deadline

Human connection plays a vital role in mental health. A study by Holt-Lunstad, Smith, and Layton (2010) highlights the impact of social relationships on mortality and overall well-being. Set resolutions that prioritize social connections, such as scheduling regular virtual or in-person meet-ups with friends and family. Building and maintaining a robust social support network can contribute to enhanced mental resilience.

If your mental health resolutions involve overcoming challenges or addressing deeper issues, consider seeking professional support. Therapy has been shown to be effective in treating various mental health conditions (Hofmann et al., 2012). Make a resolution to prioritize your mental health by engaging in therapy sessions, whether in-person or through telehealth options.

• Set Realistic Goals: Break down larger resolutions into smaller, achievable goals to maintain motivation (Locke & Latham, 2002).
• Monitor Progress: Regularly assess your progress and celebrate small victories to stay motivated (Oettingen & Reininger, 2016).
• Cultivate Self-Compassion: Embrace setbacks with self-compassion, recognizing that change is a gradual process (Neff, 2003).
• Build Accountability: Share your resolutions with a friend or family member who can provide support and encouragement (Gollwitzer, 2014).
• Use SMART goals

As you step into the new year with aspirations for a fresh start and positive change, remember that nurturing your mental wellness is a journey, not a destination. By incorporating evidence-based strategies into your resolutions, you set the stage for a transformative and fulfilling year ahead. Here’s to a year of growth, resilience, and mental well-being.

References

Bailey R. R. (2017). Goal Setting and Action Planning for Health Behavior Change. American journal of lifestyle medicine, 13(6), 615–618. https://doi.org/10.1177/1559827617729634.

Gollwitzer, P. M. (2014). Weakness of the will: Is a quick fix possible? Motivation Science, 1(4), 192–217.

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440.

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156.

Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717.

Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223–250.

Oettingen, G., & Reininger, K. M. (2016). The power of prospection: Mental contrasting and behavior change. Social and Personality Psychology Compass, 10(11), 591–604.

Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Simon & Schuster.