A couple of weeks into 2021, how did your new year’s resolutions go? When most of the gyms are not open, many of us continue to work from home, and many others are still struggling, how do you plan to achieve your goals and feel a sense of accomplishment throughout the new year? Especially after all of the hardships 2020 brought, it is crucial to prioritize your mental health this year. Here are some ways you can boost and maintain your mental health in 2021!

1. Reflection and Resolutions

Reflection:

To move into 2021 with our best foot forward, we should all reflect on 2020 – recognizing the good and bad parts of the year. Think of all the good things you did, even if they seem small, and list as many as you can. Statements like: “I bought a cute mask,” “I went on a daily walk,” “I zoomed with my friends,” “I finished an interesting book” will bring the happier parts of 2020 to the forefront of your mind. Acknowledge that 2020 was a challenging time, and when you are reflecting on the harder parts of the year, remember to give yourself grace. Be proud that you made it through the year, and recognize how resilient you are! When you are finished with your list, pick out what you want to bring into the new year (i.e., walks with friends, developing a hobby) and what you would rather leave behind.

Resolutions based on bettering yourself:

When making goals and plans for the new year, be sure to include ways to improve your mental health. Enhancing your mental health should be your top priority and needs to be prioritized for all of your other resolutions to be accomplished. Try doing the next items in this list to boost your mental health in 2021.

2. Physical Activity and Exercise

When you are active, endorphins are released in your body. Endorphins can help improve your mood and make you feel good (“Depression and anxiety: Exercise eases symptoms,” 2017)!Try and find activities you have fun doing; this will keep you excited to get out there and get moving! Some ways to stay active can be walking daily, following fitness instructors online and completing their workout videos, or practicing yoga. You can even ask a friend to do a video call during your workouts to keep each other motivated and increase your social interaction!

3. Journaling

If you are like me, sitting down with a notebook and pen provokes feelings of relaxation and enjoyment. Journaling is a creative way to express yourself and put your feelings into words. Researchers in positive psychology found that taking time to write down what you are feeling while using “positive affect prompts” has been shown to reduce stress. Journaling can also help remind you of what you are grateful for. Research has shown that focusing on gratitude can increase happiness, health, and productivity while decreasing stress (Roy Chowdhury, 2020). Here are some resources to inspire your journaling in 2021:

• https://kitesandroses.com/journal-prompts/
• https://www.psychologytoday.com/us/blog/the-creative-life/201906/20-journal-prompts
• https://positivepsychology.com/gratitude-journal-pdf/#tools

4. Keep in touch with loved ones

The pandemic makes seeing friends and family challenging, but try your best to keep up with loved ones this year. Phone calls, video calls, and zoom meetings can help you maintain this contact! New research has shown that “people felt significantly more connected when they communicated by talking than by typing” (“Phone calls create stronger bonds than text-based communications”). Try to interact with people who lift your spirits and help you access the best version of yourself. Remember to do the same for them!

5. Practice Self Care

Self-care can look different for everyone. My self-care includes doing things like reciting positive affirmations, skincare, listening to music, and watching reality television. Your self-care can be similar to mine or completely different. Find activities or hobbies that make you happy, and try to make time for these things every day – even if it’s only for 5 to 10 minutes. Hobbies can help alleviate stress and create bonds with people who share the same interest. Like journaling, finding activities you enjoy doing is another way to deepen your understanding of yourself and your interests. Practicing self-care can improve your overall well being in so many ways! Implementing these five activities can be a great way to focus on your mental health in 2021!

Whatever you end up doing this year, whether that’d be starting your first gratitude journal or calling a friend on the phone, try your best to do things that spark happiness. You deserve to have a fulfilling year and to make the best out of 2021!

If psychotherapy is in your self-care plan, call us free for 15 minutes to schedule an online teletherapy appointment with our therapists at Mind Connections in New York NY. We provide psychotherapy in Chinese, Korean, and English. We would love to be part of the assistance to achieve your mental health goal in 2021