As we kick off the new year, you’ll hear a lot of people talking about resolutions. Whether you’re someone who thrives by setting goals each January or you’ve given up after years of failing to achieve your resolutions, there is something exciting and productive about making a plan for growth and improvement as we start a new year.
If you’ve ever experienced the disappointment of setting an unrealistic resolution and realizing a few months into the year that it’s just not doable, you are not alone. Forbes magazine states that around 80% of New Year’s resolutions fail before the end of February. With those statistics, why do we even bother setting goals? There are many reasons why setting goals is valuable, including providing direction and purpose, reducing anxiety and improving your overall mental health.
Here are some simple ways you can set a few achievable goals and make your mental health a priority in 2023:
Get the Right Amount of Sleep
Maybe you experience insomnia or perhaps all you want to do is sleep. Sleep issues are common symptoms of depression, so managing your sleep can be key in improving your mental health. According to a study by Johns Hopkins Medicine, “People with insomnia may have a tenfold higher risk of developing depression than people who get a good night’s sleep. And among people with depression, 75% have trouble falling asleep or staying asleep.” So, what’s the solution? Dr. Paul Wright can help you with coping mechanisms to help you fall asleep and stay asleep. It may be as simple as a hot bath, a warm cup of chamomile or a 10-minute meditation before bedtime, or he may determine that medication could be effective. Reach out to Dr. Wright at Integrity Mind Psychiatry and schedule an appointment to discuss your sleep issues. Dr. Wright’s unique approach to helping patients is refreshing, rooted in science, compassionate, comprehensive and hopeful.
Get Some Exercise
Setting realistic goals around exercise can be challenging but also extremely beneficial and rewarding. Though we have the best intentions and the maximum motivation in January, avoid setting resolutions like running a marathon by the end of the year or working out every day for two hours. For goals to be achievable, they must be realistic. Instead of committing to work out two hours every day, set your intention to take a brisk walk for 30 minutes three to four times a week – outdoors when possible. Our May article about Mental Health Awareness stated that being in nature can increase energy levels, reduce depression and boost well-being, and 15 minutes of sunshine synthesizes Vitamin D, which experts believe is a mood elevator.
Track your steps with a Fitbit or iPhone, so you can see your progress throughout the week. Then reward yourself for sticking to your plan with a new pair of walking shoes or dinner out with a friend. Before you know it, your walks will become a habit, and you’ll feel happier, lighter and more energetic!
Get a Gratitude Journal
According to the National Alliance on Mental Illness (NAMI), people who consciously count their blessings tend to be happier and less depressed. Studies show that giving thanks and counting blessings can help you sleep better, lower stress levels and improve your relationships. Start writing down the things you are grateful for; you can use a plain spiral notebook or a fancy journal, but having them in writing is important. It may be difficult at first, so start with small phrases like, “I’m grateful for coffee,” or “Thankful for comfy sweatpants.” Before you know it, you will have a whole list of things you’re grateful for, and because you’ve written them all down, you can review them periodically to remind yourself how fortunate you are.
We hope these suggestions are helpful as you commit to making your mental health a priority in the new year. And if you find that you could use a little extra help managing, Integrity Mind Psychiatry can help you develop some healthy living strategies and positive life skills as you move into 2023.
About Integrity Mind Psychiatry
At IntegrityMind Psychiatry, we know that people are wonderfully unique, with their own life map and personality landscape. We don’t over-focus on a specific diagnosis or rush to label people. While a diagnosis can be helpful in gaining a better understanding of a condition and finding the right treatment approach, our focus is less on a label and more on practical help for an improved life.
Dr. Wright brings expertise in leading-edge approaches in the field of psychiatry. Exploring how science and biology factor into the human experience, he helps his patients understand how personality and even environment play a role in overcoming their mental health challenges.
Dr. Wright offers holistic help with:
- Addiction Issues
- Navigating Life Transitions
- Relationship Challenges
- Bipolar Disorder
Call Integrity Mind Psychiatry today to book an in-person or telehealth appointment: 682-253-2783. Visit us online at integritymind.com to learn more.