With the new year often comes a renewed focus on setting goals for our lives. We promise ourselves that we’ll cut back on alcohol, eat more healthily, or finally spring clean the house and sort out that wardrobe. But what about setting goals to improve the health of your mind? How healthy is your mind? Does it need a work out? Does it need a spring clean? What are you carrying that you can shed mentally? Here are 8 ways to improve your mental health in 2023.
- Make healthy sleep a priority
Better sleep equals more energy, better concentration, and a more balanced mood. To get a better night’s sleep:
- Avoid alcohol and caffeine late in the day
- Try to go to bed and get up at the same time each day
- Don’t use your phone in the hour before you go to bed
- Make a promise to yourself to finally deal with what’s keeping you awake at night (more on that later).
- Be more active
Exercising is about so much more than staying in shape. Studies have shown that for mild depression and anxiety, exercise is as effective as medication for reducing symptoms. You don’t have to be a gym bunny or a marathon runner to get the benefits either. Going out for a walk, doing some gardening, or playing in the park with the kids counts. Exercising outside is particularly beneficial. Time in nature can be very calming and grounding.
- Improve your relationship with food
Improving your relationship with food is next on the list of ways to improve your mental health in 2023. So many people have a negative relationship with food. They binge and purge. They restrict calories. They forget that food is fuel and that eating a balanced and nutritious diet full of all kinds of foods is a form of self-care.
- Make time for yourself
When you’re so busy looking after other people’s needs, it’s easy to forget that you’re important too. Much needed ‘Me Time’ can get lost in our overscheduled days and weeks. Make this the year you carve out some time for yourself. Read a book, go for a walk, have a bath, or do nothing. Self-care is not selfish, it’s essential in a world that demands we are constantly doing instead of just being.
- Try something new
The new year is the perfect time to get out of your comfort zone and try something new. What have you always wanted to try but the busyness of life keeps getting in the way? It doesn’t even really have to be something new. You could resurrect an old hobby that you enjoyed but gave up on. There doesn’t always have to an ‘end goal,’ try doing something just for the fun of it.
- Re-evaluate your boundaries
Do you often feel burned out or resentful because you do too much for friends and family? Do you often feel unable to say no, or pressured into doing things you really don’t want to do? You need to start setting boundaries. This can feel uncomfortable at first and you’ll question if you’re being ‘selfish’ but healthy boundaries are crucial if you want to maintain good mental health.
- Book that therapy appointment
If you know there are things you need to process and work through, or you just don’t feel like yourself, book a therapy appointment. Talking to someone who really listens, doesn’t judge, and gives you space to explore what’s going on can really help improve your mental health in 2023.
- Start journaling
I often suggest journaling to my therapy clients as a way to process thoughts and feelings, and reflect on things. What can help you to find a way ahead in 2023 is taking time to reflect on 2022. What went well? What went not so well? What do you need to change? What’s stopping you from flourishing?
Want to Improve Your Mental Health in 2023?
If there’s something that’s getting in the way of you being happy and healthy, make 2023 the year you finally explore it. Therapy sessions are a safe and non-judgemental space where you can work through what’s been keeping you sad, confused, and stuck.
Get in touch for a chat about how I can help at hello@lighthousepsychotherapy.co.uk