While everyone is setting new intentions for the new year, it is essential to create a plan that will allow you pursue these goals all year round. It is easiest to break your goal into smaller parts that you can build upon. Nicasa is here to support your mental wellness with some tips to help get you started.

• Make Time for Yourself
  • Self-care and self-improvement can go hand in hand, however finding the time to do often falls to the wayside. By prioritizing yourself, you are also prioritizing your mental health this New Year. Try scheduling yourself into your own schedule. Express your needs and question why you might feel guilt over doing so—because your needs are unquestionably worthy and must be supported so that you can fulfill your other obligations. Whether it is 20 minutes a day, or an hour each week, once you determine the time make sure to honor that commitment to yourself however you can.
• Don’t Make Knee-Jerk Resolutions
  • Many of us see January 1^st on the calendar and think we MUST set a resolution for the rest of the year on that day. That simply isn’t true. Take time to reflect on the prior year, and what you want to invite into the New Year. Set your resolutions when it makes sense to do so. Find a day that works for you without the additional pressure of New Year’s Day.
• Identify Areas of Improvement
  • Sometimes we hear about our friend’s and family’s resolutions and might think having the same goal will work for ourselves. While this could be true, sometimes we make goals that do not match what our real area of improvement should be. Before setting goals, reflect on challenges, missed opportunities, and other events that have impacted you. Create a goal that makes sense for your vision of the future, not what others around you are doing.
• Create Goals with a Plan
  • Often our expectations do not match the reality of our situation. You can be optimistic and ambitious with your goal, but a goal without a plan is only a wish. Try using the SMART method for goal setting so you create an actionable plan for yourself. SMART goals include:
    • Specific considerations for who, what, where, why and when.
    • Measurable results you can monitor for progress.
    • Attainable results as determined by thoughtful review of your current situation, the changes you can make in the present, and how realistic the end result will be.
    • Relevant goals that include considerations for how beneficial and appropriate the goal is.
    • Time-bound results and progress reviews to keep you motivated.
• Prioritize Sleep
  • Many of us do not get enough sleep. Sleep is crucial not only for our physical health, but has a profound effect on our mental health. The CDC reported in 2021, that individuals who averaged 6 hours or less of sleep per night were about 2.5 times more likely to experience frequent periods of mental distress. Many people find creating a sleep journal, setting a sleep schedule, or simply removing the television out of the bedroom dramatically improves their sleep quality. Setting screentime limits for when you stop accessing social media, or utilizing your phone around bedtime can also help. However, if you find that you are still struggling with getting adequate, set up a restorative sleep consultation with your primary care physician as this may be a symptom of underlying health concerns.
• Limit Screentime
  • Smart phones are one of the most significant pieces of technology of our lifetime. However, they also do cause a significant amount of stress and strain on our mental health. Many people self-sooth by scrolling through their social media feeds for positive validation, but often this can have the opposite effect. The near constant updates from major news networks on the uncertainty of world events also have its own negative repercussions on mental health. Create boundaries or a schedule for how much time you spend online. Check in with yourself when using social media or reading the news. If you feel like things are beginning to spin in a negative direction, it might be time to disengage until you are grounded again.
• Get Active and Encourage Exercise
  • Increasing your physical activity each day can improve your mental health. Physical activity has been linked to decreasing stress by reducing the stress hormone Cortisol, while increasing endorphins, naturally occurring chemicals in your brain that are linked to feeling good. Start off small with short walks, try a new fitness class, or join a team sport.
• Accountability Must Include Patience
  • Every goal will have its challenges to achieving it. We all encounter setbacks in our plans. It’s how we greet these problems that really determines how we succeed. Remember to be patient and understanding with yourself. Having negative self-talk will only further delay your ability to recover. Examine what went wrong, but also what was going right. Keep your accountability to yourself with the same grace and understanding you would show someone else.
• Don’t Compare Yourself to Others
  • There is an old adage that still rings true: “Comparison is the thief of joy.” Spending time comparing where you are to where someone else is in their life is not a true assessment of your growth. Often people present with a carefully curated public face, that is difficult for others to truly assess what is actually happening in private. It is often more valuable to spend time reflecting on how your journey has been, and how far you’ve come since the beginning.
• Reward Progress Wisely
  • Sometimes we over-correct, and over-reward ourselves for achievements. While this can be great in the short-term, some may experience guilt afterwards that can cause a setback in their progress. Being mindful of your triggers and impulses can often help with accessing how large, often, and what is a better reward for your current progress.
• Confront Obstacles
  • You cannot solve a problem, until you admit that there is, in fact, something wrong. Often this can be the most overwhelming part of any change you want to implement. For many, confronting one obstacle feels like you have to confront all other obstacles at the same time. People often experience intense anxiety with just the idea of a confrontation—as these often are challenging ideas or people that directly impact your current situation. Change is scary. Change is difficult. But things staying the same are even more difficult and scary to maintain.
• Get Support
  • If you find you cannot take on your challenges alone, there are people who want to help.

Nicasa Behavioral Health Services can help you along in your recovery from mental health, substance use, gambling, and more so that you can achieve the future you are after. If you, or a loved one, are struggling call us today at 847-546-6450 or email info@nicasa.org.