January 1st is just a short time away, which means you’ve probably already started thinking about making new year’s resolutions. Doing more exercise, losing weight, and saving money are the top three every year. But they’re also the easiest three to break.
Breaking new year’s resolutions can be incredibly damaging to your mental health. Not being able to keep the promises you made to yourself can leave you feeling like a failure and can even result in depression.
This is because new year’s resolutions may imply that there is something wrong with you. If you change your imperfection, you’ll have more value — you’ll be more attractive, worthy, lovable, etc. Making realistic goals to change things about yourself that truly need changing can be helpful. But only if they have a positive effect on you.
The following five new year’s resolutions are designed to make you feel better about yourself. Instead of targeting your physical attributes or abilities, they help you improve your mental health, boosting your self-confidence, mindfulness, and happiness. Keep in mind too that it takes 90 days to create a new habit so be gentle with yourself while you are learning these new tools to help you feel better and to thrive in 2022.
5 goals for better mental health in 2022
Be kinder to yourself
The way you talk to yourself massively shapes your self-identity and self-confidence. It’s likely you’re much harder on yourself than you are to anyone else. If a friend spoke to you the way you speak to yourself, would you still be friends with them? If not, you need to be kinder to yourself in 2022.
Instead of being quick to judge yourself, frequently pointing out your flaws, and reminding yourself of your mistakes, commit to being kinder and more compassionate to yourself. Avoid comparing yourself to others, celebrate your wins, and forgive your mistakes.
When you catch yourself being critical, reframe your thinking as if you were speaking to a friend. Change “You can’t do this” into “You’re trying your best”. Transform “I’m do dumb” into “I’m learning and getting better”.
Learn to say no
Time and energy are two of the most important limited resources we have. With only so much time and energy to give, decide how you want to live 2022 and learn to say no to things that don’t align with your plan.
It’s your right to say no to things you don’t have time for or don’t want to do. It’s natural to want to accept every invitation which comes your way. But taking too many things on can easily lead to burnout. And committing to things you don’t want to do can quickly cause resentment.
You don’t even have to justify your reason for saying no if you don’t want to. Don’t let people guilt you into an explanation or changing your mind. Be firm and kind in your refusal and stand your ground. You may find this difficult at first, but it will get easier over the year.
Be more positive
You can’t control everything, but you can control your thoughts and your actions. It’s easy to see things from a negative perspective, especially during a drawn-out pandemic. But it’s much more rewarding and better for your mental wellbeing to try and see the positives in everyday life.
Focusing on the good parts of your life (however small), practicing gratitude, and spending time with positive people are a great way to look on the bright side. Take a couple of minutes each morning to start the day on a positive note. Read a positive affirmation, listen to a playlist filled with happy songs, or pay someone a compliment.
When you catch yourself focusing on something negative, try and turn it around. See if you can put a positive spin on it. If not, try and see the humor in it.
Practice being present
Living mindfully and being present can help make it easier to manage stress, strengthen relationships, and improve mental health. It’s common for your body to inhabit one physical space while your mind is thinking about something else. This happens more when you’re stressed or feeling bored.
Being present involves focusing on what’s happening right now without being distracted or mentally absent.Try using all five senses when doing tasks throughout the day. Breakfast is a great thing to start off with, because you really can engage all your senses.
Using deep breathing exercises can also help you mindfully connect with your surroundings when your thoughts are swept away. Being present can be tough and uncomfortable at first. But the more you practice it, the better you get. In a few weeks, you’ll find yourself living mindfully without any effort at all.
Acknowledge you’re not alone
Understanding that you’re not alone in the way you feel and there are people waiting to talk and help you is one of the best new year’s resolutions you can make next year. It can be a challenge to ask for help, but it’s a challenge worth taking on.
Talking to close friends and family members can take the weight off your shoulders. But sometimes it’s not enough. Sometimes you need someone who really understands how you feel; someone who can provide helpful advice and guidance to get you back to your old self.
At CytiPsych, we’ve got a team of trained professionals waiting to help. From depression, grief, and anxiety, to bipolar, OCD, personality disorder, and everything in between. No matter how big or small you think your problem may be, we’re here to help.
Schedule your first appointment today and begin achieving your 2022 new year’s resolutions.
