A new year always feels like an opportunity to reset, in my opinion. It’s this gentle reminder that we don’t have to have it all figured out and that there are moments that allow us to hone into our desires, reframe our thinking and recenter ourselves as a whole. These fresh beginnings provide us the space to intentionally create habits to improve our mental health in all shapes, sizes and forms.

Mental health should really be understood as such… an integral piece of your overall health that should be taken seriously, nurtured and treated, especially when something may feel off. Oftentimes, we separate our physical, mental and emotional health into different categories, failing to realize the interconnectedness present amongst each.

In this blog, I’m sharing 12 habits to improve your mental health this year. None of these habits are out of reach and are essentially small steps you can take to improve your overall well-being over the next several months. It’s time to take inventory of your life and identify those areas in which you deserve to pour into yourself with greater intentionality.

“Oftentimes, we separate our physical, mental and emotional health into different categories, failing to realize the interconnectedness present amongst each.”

— Dani Nicholson

With some self-reflection and intentional planning, you can be on the way to becoming a better version of yourself this year while protecting your overall mental well-being.

Here are my top 12 habits to improve your mental health this year:

Invest in therapy

If you are able, I encourage you to be intentional about the possibility of exploring what therapy can do for you this year. Whether it be individual, family or couples sessions, I believe that therapy can take you to new heights you’ve never even imagined for yourself.

For so long, the thought of going to therapy was incredibly stigmatized and many who may have needed this outlet avoided it for the sole fact of not wanting to to seem as if they had a lack of strength, felt unstable or embarrassment in needing help. I’m here to tell you that… going to therapy regularly is completely normal! You will begin to realize that the most successful people invest in themselves in this way in order to keep themselves grounded and to have a completely unbiased sounding board.

If you have health insurance, take a look at your insurance plan and see if mental health services may be included in your benefits. Access to these services may be more feasible than you may think.

If you do not have a health insurance plan, there may be some free options you could explore. I’d encourage you to check out your local social services, possible non-profit options or even look for services as university-based hospitals or medical practices. BetterHelp is an online therapy platform that provides convenient, discreet and affordable access to a licensed therapist. They have membership plans that may fit into your budget, regardless of insurance status.

Lastly, in more emergent situations, the National Alliance on Mental Illness has a telephone line that offers free assistance and advice 24 hours a day, 7 days a week. You can reach the helpline at 1-800-950-6264.

The key here is to remember that you have options. Mental health services are continuing to become more readily accessible and if you desire to form a relationship with a licensed therapist, know that there are resources available for you to do so.

Create a morning routine

Over the last several months, my body has been craving some sort of routine but it’s been challenging to stick to one fully. What I’ve learned is that, even in routine it is necessary to give yourself grace. When being too strict on yourself, even those aspects of your life that are meant to make you better can begin to feel like work, ultimately shifting you away from your initial purpose.

So, what does a healthy morning routine look like? Well, it’s going to be completely different for everyone. Personally, I suggest creating a routine that allows you to feel prepared to tackle the day, provides you with moments of peace and reflection and celebrates who you are in some way.

Some ideas you could implement into your morning routine may be:

Having tea or coffee outside or in a special sitting area.
Reading a book or diving into a devotional.
Practicing guided meditation.
Journaling your expectations for the day or what you may show gratitude towards.
Taking a candle-lit shower.
Eating a nutritious breakfast.
Moving your body in some way.

Find something you enjoy to keep active

So often we set unrealistic fitness goals that are difficult to maintain. You don’t have to reinvent the wheel in order to bless your body with the movement it so craves.

Start by finding something you enjoy, not an activity you dread having to do each day. The way in which you reach your fitness goals should reflect your desires, whether that be dance, kick-boxing, yoga, taking a long walk or going for a swim. The more enjoyable you make the activity, the more committed you will be to your overall goals. Commitment is what creates long-lasting results.

Take your physical health seriously

When is the last time you’ve been to your doctor for a wellness check or physical? Many of us have avoided our doctor’s offices and hospitals during the pandemic, but it’s important that we don’t neglect our health in doing so.

If it’s been a while, schedule a check up just to ensure that you are taking care of yourself. It’s best to be proactive when it comes to our health in the long run, versus wishing we would have done so.

Eat well and drink water

Sounds so simple, doesn’t it? More so than anything else, what we put into our bodies can make or break how we feel moving about our day and into the new year.

Being intentional about water intake and weekly meal prep can have a huge impact on your overall mental health. It’s necessary that we nourish our bodies properly in order to receive any type of benefit. Be intentional about it – maybe that means you ensure you drink 8 ounces of water as soon as you wake up, spend Sunday afternoons meal prepping, purchase a new water bottle or invest in a meal delivery service.

Create a nighttime routine

As important as a routine to start your day may seem, I believe that the way in which you wind down each day truly sets you up for success moving into the next.

I was recently gifted the Hatch Restore which is a smart sleep assistant that incorporates a sound machine, sunrise alarm, smart light, meditation app and alarm clock into one. In the short time I’ve been using the Hatch, it’s completely revolutionized my nighttime routine by keeping me accountable in the goals I’ve set for myself.

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Some ideas you could implement into your nighttime routine may be:

Completing your nightly skincare routine.
Winding down with a cup of hot tea.
Guided bedtime meditation.
Yoga or stretching.
Relaxing in a hot bubble bath.
Reading for a certain period of time.
Journaling.

Nurture your relationships

Has it been a while since you connected with your best friend? What about that cousin you haven’t seen in a few years? When’s the last time you picked up the phone to chat with your mom?

As we get older, our circle of friends definitely becomes more tight-knit and that is perfectly normal. We tend to let the busy nature of life keep us from cultivating these relationships on a regular basis. Maybe it’s time for a check in?

Reach out to someone this week and tell them you love them. Ultimately, I believe that quality relationships are a key to a healthy and happy life.

Revolutionize your self-care

When was the last time you actually took your self-care seriously? I’m not talking about the average face mask, bubble bath or maybe a massage, but REAL self-care that is tailored to exactly what you need.

Self-care does not look the same for everyone. What rejuvenates one person may not do the same for another. By revolutionizing your self-care, you are ultimately deciding what it is that you need to feel refreshed and taking intentional steps to make your efforts personal.

Self care may look like:

A long walk or hike outdoors.
Listening to a podcast.
Treating yourself to a spa day.
Taking yourself out on a date.
Spending some time reading or writing.
Taking a nap on the couch.
Filling your home with soothing scents.

Reframe your negative thoughts

Unwanted and negative thoughts make their way into our lives more often than we’d like to acknowledge. Unfortunately, many times these thoughts are directly targeted at ourselves, which can have the effect of keeping us in a rut that we can’t begin to find our way out of.

A great practice to work through when you feel plagued by negative thoughts is to write them down. Sounds insane right? But really, write them down, as terrible as they may be, and look at them.

Understand them and maybe where they are stemming from. By writing them down, you are removing them from your mental space.
Grab another piece of paper and write a positive thought or affirmation that is in direct opposition to the negative thoughts previously taking up space in your mind.
Rip up the paper consisting of the negative thoughts – they no longer are able to exist or take hold of you.
Place that paper with positive thoughts somewhere you will see daily, whether that be your bathroom mirror, on your fridge, in your planner or on your car’s dashboard.

Be productive in taking a break

Sometimes the most productive thing you can do for yourself is to take a break. Check out this blog I shared previously on this topic.

At the end of the day, you are the only person who can advocate for YOU. You have to make a choice — is it necessary to put yourself first in order to ultimately attain and achieve all that you see for yourself? Taking a break may allow you to visualize things from a renewed perspective and to refine aspects of your life that are causing you to live outside your purpose.

Practice gratitude

What are you thankful for today? This week? This month? Write it down. A great way to reframe negative thoughts or achieve freedom from a sense of feeling “stuck” is to start your day by reminding yourself of all the good things that are happening in your life.

You could even send someone a random thank you note – maybe thanking them for something they’ve done for you or even simply thank them for all that they are and continue to be.

Learn strategies to provide yourself with instant comfort

There’s got to be something you love that brings you an immediate and infinite sense of comfort. Reflect on those things so that you may be able to identify them when you need to self-soothe or be comforted.

A sense of instant comfort could look like:

Snuggling up with a weighted blanket.
Taking a hot bubble bath.
Cuddling with your pet.
Making a delicious cup of hot chocolate.
Eating your favorite meal.
Putting on some cozy loungewear or pajamas.
Diffusing essential oils in your home.

Take time to laugh

They say, “once you start laughing, you start healing.” Did you know that the Mayo Clinic states that laughter can have positive effects on stress relief and your overall mood? When it comes to stress relief, laughter can quite literally be the best medicine.

Short-term effects of a good laugh:

Stimulates many organs & increases endorphins
Activates and relieves your stress response
Soothes tension

Long-term effects of a good laugh:

Improves your immune system
Relieves pain
Increases personal satisfaction
Improves your mood

Take yourself out on a date

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If you have never “dated yourself” this is your sign to schedule a night out as soon as possible! Whatever it is that you believe that you deserve, know that you have the power to provide yourself with every bit of that.

It may be weird going out alone for the first time, but it is an extremely transformative experience. Learning to be comfortable in your own company will provide you with an unimaginable sense of peace within yourself and who you are.

So schedule that dinner at your favorite restaurant, take yourself out for ice cream after and go listen to your favorite live music to wrap up the night. After all, it’s all about you.

Do something to make yourself smile

Don’t allow the ability to bring a smile to your face exist only based on the words and actions of others. You have everything in you to make yourself smile each and every day! Recall and reaffirm the joy that resides within you.

It could be as simple as singing at the top of your lungs in the shower or dancing through the living room in your underwear, but just know that you deserve to smile every day.

Be intentional

Ideally, intentionality should exist in every aspect of your life – now matter how big or small something may feel. Improving and strengthening your mental health truly depends on the intentionality you bring into various realms of your life. As intentional as you are in the times you say “yes,” be just as intentional in those times you need to say “no.”

Your well-being depends on how intentional you are with yourself, your life and who/what has access to you. Do you feel that maybe you’ve been struggling with your mental health because you haven’t been intentional in the things you desire?