By Lea Nguyen
More often than not, our New Year’s resolution quickly becomes an artifact of a
distant past. Nonetheless, we find ourselves surrendering to the annual hustle and
committing to the “rise and grind” mentality. We make lofty aspirations like
adhering to strict weight-loss diets and setting goals to exponentially increase our
bank accounts. Our resolutions often remind us of what we lack and persuade us
to believe that we’ll blossom into the best version of ourselves. Does “new year,
new me” ring familiar?
But what about paying attention to who we already are now and what we have in the moment?
Easing into the new year with permission to make changes slowly and thoughtfully
makes our resolutions look less intimidating. It takes off the pressure to keep up
with the hustle culture and adhere to strict regimens, and you might even hear
your mind and body say, “Thank you for listening to my needs.” Self-care
resolutions should focus on what’s best for you and where you are right now in
life.
1. Create and Practice a Mindful Morning and Evening Routine
Image of a lake with a small boat docked, and a scenic view of mountains covered with lush, green trees.
You might think “dull, monotonous, and boring” when you think of routine. But
routine has far-reaching benefits to our well-being, alleviating anxiety and stress.
Many of us are hijacked by our worries, daunting to-do lists, and the like, and
routine helps us calm the storm brewing in our minds. Your morning or evening
routine doesn’t have to include a 50-minute mindfulness meditation, but it should
include making time for the things that matter. The impact of mindfulness allows
us to take a step back and become less reactive and judgmental, especially towards
ourselves.
Some examples of mindful activities can include:
· Turning on your phone’s “Do Not Disturb” setting during your mindful routine.
· Practicing gratitude through prayer, a gratitude journal, or meditation.
· Doing a full-body scan meditation.
· Moving through yoga, stretching, walking, running, or what your body needs in
the moment.
· Reading – whether it’s a chapter book or an online article you bookmarked.
There is no “right” or “wrong” way of creating a routine. Your routine should fit
snugly with your lifestyle.
2. Regularly “Unplug”
Constant pings of emails, texts, and notifications keep our system overstimulated
and alert. Research has found that those who consistently check their phones
report higher stress levels.
Almost two-thirds of us feel that unplugging is important for our mental health.
However, only 28% of us actually do so. Digital detoxes may seem unlikely,
especially when some of us have careers and jobs that integrate us into the digital
world. Allow yourself to unplug during the evening hours. Late-night scrolling can
lead to significant and chronic deficiency in sleep, so it’s best to put down any
electronics for at least 30 minutes before bedtime. If you’re wondering what you’re
supposed to do with your distracting thoughts before bed, your night routine may
just be the right approach to unwind for a good night’s rest.
3. Practice Saying “No”
Setting boundaries is a form of self-care. Saying yes indiscriminately can lead to
simmering resentment and conflict. Eventually, you reach the point of feeling burnt
out and exhausted when you don’t consider the implications for yourself.
When you’re used to putting other’s needs before your own, it can be challenging
to say no. It can help to have some statements prepared that you can turn to for
guidance:
· Thanks for thinking of me, but I’m not able to.
· I’m honored that you asked me, but I’m not able to fit this in.
· I wish I could help, but I have another commitment.
· Unfortunately not, but maybe next time!
For requests that you need time to think about, saying, “let me get back to you
about that” gives you a buffer period before you say no.
4. Journaling: Keep a Thought Record
Image of an adult sitting with a journal in lap.
You often hear journaling has benefits, but do you find yourself feeling more
stressed and anxious writing out all of your worries without guidance? One of the
most useful things to combat stress and anxiety is to keep a thought record. Your
thought records should include the following sections:
Situation/Trigger (What happened? Where? When? Who with? How?)
Unhelpful Thoughts (What am I telling myself?)
Emotions (What emotions am I feeling? What did I notice in my body? How intense do my
emotions feel (0-100%)?)
Alternative Thoughts (Is there another way of seeing it? What would someone else say about this situation? Is my reaction appropriate to what’s happening?)
Emotions (What am I feeling now?)
Your worries will seem more manageable, and you’ll begin to notice and
understand your thought patterns. The way we think affects how we feel, and
identifying negative automatic thoughts help us to overcome our negative biases
and think accurately.
5. Drink More Water
Image of a pitcher and glass of water with mint, lime, and lemon
Oftentimes, we set goals like eating healthfully and exercising more. Yet somehow,
the majority of us overlook the simple task of drinking enough water. Water helps
us carry our body’s basic, day-to-day functions and our body’s remedy to
exhaustion, headaches, inflammation, digestive problems, dry skin, and acne.
Drinking more water is directly related to positive physical and mental health.
When we’re hyper-focused on a task at hand or running around checking things off
our to-do list, we put drinking water on the back burner. Find ways to remind you
to hydrate. For example, get a reusable water bottle with convenient time markers
to remind you to drink your water intake throughout the day.
6. Be Proactive with your Physical Health
It’s important to take care of your healthcare needs even while you’re not sick.
Preventative care means catching potential problems before they become real
problems. Make your wellness checkups a priority, and schedule appointments for
all your annual checkups in advance. This doesn’t only include medical and physical
checkups but also mental health checkups too.
7. And Your Mental Health Needs
It’s difficult to maintain momentum when your deeply ingrained and unhealthy
beliefs and habits are working against you. You might be feeling helpless and stuck,
noticing yourself trying to make changes only to find yourself stalling day after day.
When you feel unhappy, stressed, and just overwhelmed, you feel trapped in the
negativity in your life, seeing positive changes in your life out of reach. Taking care
of your mental health is fundamental to self-care. Sometimes you need extra
support to help you feel balanced, understood, and connected to yourself and
others. At Haven Mental Health Counseling, we help you to explore the roots of
your beliefs and habits and develop tools to overcome what might be holding you
back. You don’t have to struggle alone, and we can help you with every step along
your journey in healing.