New Year, New Resolutions
As the last notes of Auld Lang Syne fade into the past, we focus on our newly drafted list of New Year's resolutions. Several common resolutions are shared by many people, such as losing weight, eating healthier, exercising more, becoming more organized, and spending more time with family. All of these are great, achievable goals. In recent years, there has been an increase in self-care appearing on resolution lists. It is not always identified explicitly as a mental health resolution but rather as wellness, which is an acceptable practice. In fact, wellness has a direct correlation to mental health, just like goals such as healthier eating, increased exercise, and adopting a healthier lifestyle.
Prioritizing mental health provides an opportunity to recognize the relationship between our physical and mental health, and our overall well-being. Proper nutrition, physical activity, adequate sleep, and engaging in leisure activities all contribute to improved brain performance, mood, and physical health—goals that individuals often set year after year.
When considering which goals will make your resolution list in 2024, take the time to prioritize what is important for your mental health, quality of life, and sense of achievement. One format that can be used to establish resolutions is SMART goals. SMART goals help individuals set clear and concise objectives, making them more attainable.
The acronym SMART stands for the following:
- S - Specific
- M - Measurable
- A - Achievable
- R - Relevant
- T - Time-bound
An example of a mental health SMART goal could be reducing anxiety attacks to two per week by using anxiety management techniques during a 30-day period and recording progress in a journal. This goal is specific, measurable, achievable, relevant, and time-bound. Following the SMART outline for setting goals can assist not only with achievement but also with monitoring progress.
Now that your goals for the new year are set and you have put a plan in place to pursue them, remember to include space for self-compassion. Give yourself permission to be kind and forgiving when a goal hasn't been achieved as outlined. This can happen for various reasons, so provide room to adapt goals if necessary. The premise behind a mental health goal is kindness, not criticism. From the pursuit of a goal come many learning opportunities.
Additionally, for your mental health goals in 2024, consider limiting your exposure to news and only viewing reliable sources. Overexposure to news programming and obtaining news from social media can contribute to anxiety and diminish mental health. Limit the use of electronics and immerse yourself in nature, even if it's just a short daily walk or sitting outside, as this can improve your mood.
Throughout the pursuit of your goals, celebrate small accomplishments, such as meditating or journaling for a week, maintaining a supportive network of family and friends, and visualizing the achievement of your goals and how great that will feel. The pursuit of mental health goals—like any goal—is a journey. You will experience feelings of joy and elation, but you will also face uncomfortable moments. Patience and persistence are key to building resilience. Keep going as best you can; some days will be easier than others, but remember there are supports available to help you.
Happy New Year, and take care!
If you find yourself needing to speak with someone because you are experiencing a difficult time or require assistance for a family member, please visit our Family Mental Health webpage for various resources including the MFS US Family Counsellor and the Family Information Line (FIL) at 1-800-866-4546.
