New Year, New Resolutions
As the last notes of Auld Lang Syne fade into the recent past we focus on our newly drafted list of New Year's resolutions. There are several common resolutions shared by many people, such as losing weight, eating healthier, exercising more, becoming more organized, and spending more time with the family, all of which are great achievable goals. During the past couple of years, there has been an increased occurrence of self-care appearing on resolution lists. It is not always identified as a mental health resolution but more as wellness, which is also an acceptable practice and in fact, has a direct correlation to mental health, as do the goals of healthier eating, increased exercise, and adopting a healthier lifestyle.
Prioritizing the goal of mental health provides an opportunity to recognize the relationship between our physical and mental health, and our overall well-being. Proper nutrition, physical activity, getting adequate sleep, and engaging in leisure interests all work to improve brain performance, mood, and physical health. Goals that individuals repeatedly set each year.
When considering what goals will make your resolution list in 2024, take the time to prioritize what is important to your mental health, your quality of life, and what will foster a sense of achievement. A format that can be used to establish resolutions is SMART goals. SMART goals help a person to set clear and concise goals which will make 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 is reducing anxiety attacks to 2 per week by using anxiety management techniques during a 30-day period and recording progress in a journal. The goal is specific, measurable, achievable, relevant, and time-bound. Following the SMART outline for setting goals can assist with not only achievement but also monitoring progress.
Now that your goals for the new year are set and you have put a plan in place to pursue them, you may want to remember to include space for self-compassion. Give yourself permission to have moments of being kind and forgiving to yourself when a goal has not been achieved as outlined, which can happen for various reasons, and provide leeway to adapt goals if necessary. The premise for a mental health goal is kindness, not criticism. From the pursuit of a goal comes many learning opportunities. In addition, for mental health goals of 2024 you may want to consider limiting exposure to news and only view reliable sources. Overexposure to news programming and obtaining news from social media can contribute to anxiety and diminished mental health. Limit use of electronics and immerse yourself in nature, even if just a short daily walk or sitting outside can improve your mood.
Throughout the pursuit of your goals celebrate small accomplishments, which could be that you meditated or journaling for a week, maintaining a supportive network of family and friends, and visualizing achieving your goals, reaching your desired outcome, and how good that is going to feel. The pursuit of mental health goals, albeit, any goal, is a journey. You will experience feelings of joy and elation and you will also experience uncomfortable feelings but patience and persistence are key, to building resilience. Carry on as best you can, some days will be easier than others but know there are supports available to help.
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.
