10 Mental Health Resolutions for 2021
OK, let’s admit it… 2020 was kind of a hot mess. Between Harry and Meghan quitting the Royal family, a chaotic election, and a global pandemic, we are all ready to close the chapter on this year and start fresh in 2021.
Maybe you lost your job, or worse, a loved one. Maybe you found yourself fighting with strangers on social media about political views, or fighting exhaustion and anxiety as an essential worker on the front lines. Regardless of how the events of 2020 unfolded for you, they do not have to determine what the next chapter will look like.
NEW YEAR, NEW YOU
Typically, this is the time of year we make our resolutions for what we want to accomplish in the coming year, like going to the gym more, or spending more time with friends. However, due to the pandemic, our resolutions might have to look a little different this year.
Maybe, this year, instead of focusing on what you can control externally, you can focus on caring for your mind. We so often say we don’t have time to meditate, journal, go for walks, go to therapy, etc. because we are too busy with life. Well, with much of normal life on hold right now, this might be the perfect opportunity to put your mental health first. We put a few ideas together to help inspire your resolutions this year.
10 MENTAL HEALTH RESOLUTIONS FOR 2021:
1. GET MORE SLEEP
Sleep is a vital component of your mental health. When we don’t get enough quality sleep, it can affect both our emotional and psychological state of mind, leading to mood swings, irritability, trouble concentrating, and more. Creating healthy sleep habits like going to bed the same time every night and turning your cell phone off before bed can improve your sleep patterns, which, in turn, can improve your mental health.
2. SPEND MORE TIME IN NATURE
Spending time in nature is also linked to improved mental health. Unplugging from the stresses or demands of the day can help you refocus your mind on what matters, and anchor your thoughts to the present moment. However, you don’t always have to go outside to get the benefits of nature, even surrounding yourself with plants has been shown to have similar affect as spending time outdoors.
3. BREAK UP WITH YOUR PHONE
Smartphones are a way of connecting to the world around us. We use them to read the news, pay for our coffee, and stay in touch with friends. However, when smartphones become our main source for information and connection, it can be detrimental to our mental health. Scrolling through someone’s Instagram feed is not the same as having a conversation with them, and can often leave us feeling more isolated. If you find yourself spending too much time on your phone, try setting time limits for yourself or deactivate your social media for a period of time.
4. BE MORE MINDFUL
One of the best things you can do for your mental health, is to make mindfulness a part of your daily life. Mindfulness simply means focusing your awareness on the present moment. It involves paying attention to your surroundings, your senses, your thoughts and your feelings without judging them or trying to alter them. This may look like meditating in the morning, picking up yoga, or downloading a mindfulness app that walks you through the process to becoming more mindful.
5. START A JOURNAL
Journaling is a great way to practice mindfulness and it’s also a good practice for your mental health. Journaling helps you to organize your thoughts and emotions without trying to control them. Writing your feelings or thoughts down exactly as you experienced them can not only be therapeutic, it can help put things into a clearer perspective then when those same thoughts are left in your head.
6. COMMIT TO ACTS OF KINDNESS
Another way to improve your mental health this coming year is to do things for others. We often talk about doing more for yourself and practicing self-care, however, sometimes the best thing you can do for yourself (especially if you struggling with our own thoughts or negative emotions) is to take your mind off of yourself and focus on someone else. A simple act like buying a friend a coffee or writing a handwritten note can go a long way in brightening someone’s day and, in turn, brightening your own.
7. PRACTICE GRATITUDE
It’s easy (especially given the circumstances of this past year) to focus on the negative. However, if you commit to spending a little time each day focusing on the positive things in your life, you might be surprised at the number of things you have to be thankful for. Try spending a few minutes each day writing down 2-3 things that you are thankful for that day, and at the end of the week, go back over everything you wrote down.
8. BE A BETTER FRIEND…TO YOURSELF
Think about this past year and all that has come with it. Have you been kind to yourself in the midst of anxiety, uncertainty, and fear? Is your inner voice understanding when you fail or when you don’t feel like you’re in control of a given situation? One way you can focus on bettering your mental health this year is by being more kind to yourself. When facing a hardship, think about how you would talk to a good friend experiencing the same challenge, and practice talking to yourself in the same way.
9. GET ORGANIZED
This one seems to always make the list of new year’s resolutions. However, what you might not realize, is how much getting organized can impact your mental health. When your schedule or to-do list feels out of control, you can feel out of control. The key to getting organized is not to take on too much at once. Set manageable goals for yourself throughout the year like keeping a planner, or take Saturday and fill a couple bins with items you no longer need that could be given to a local charity. Sometimes even small steps like these can have a huge impact on our stress levels.
10. SAY YES TO LESS
For you perfectionists or people pleasers out there, this one might be a challenge, but it is a challenge worth taking for the sake of your mental health. It’s easy to want to say yes to every request, invitation, or demand that other people put on us, but saying yes to everything will eventually lead to burnout. You don’t have to say no to everything, but saying yes to less (of the things that do not bring you life) can help you feel more energized and present when you do commit to something.
This is by no means an all-encompassing list, there are so many things you can do to prioritize your mental health this year. Maybe this is the year you break-off an unhealthy relationship or seek out therapy for ongoing negative thought patters. This list is simply meant to get you thinking about 1 or 2 things you could focus on this year to take the next step towards a healthier mind in 2021.
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