Therapist Approved Resolutions
Some New Year’s resolutions will improve your mental health. Making realistic ones can provide hope for the future and inspire real change. Focus on small, positive actions.
Replace “I should” with “I would like to.” Also consider saying “no” more often, which will protect your boundaries and help you practice self-care. If someone responds negatively when you decline, do not take it personally. You are not being rude. Instead, you are focusing on your well-being and permitting yourself to say “yes” to something more meaningful.
Using a planner will reduce the amount of things you need to keep track of mentally. Record the amount of time it takes you to complete various tasks, which will allow you to better plan your day or week. Checking things off can provide a sense of accomplishment. Consider budgeting your time the same way you do money.
Prioritize rest by establishing a regular time to go to bed and wake up and sleeping at least 7 hours in between. Do not try to catch up by napping or sleeping in on the weekend.
Go for more walks and take the stairs rather than an elevator. Both are easy ways to get exercise.
Learn something new and schedule at least one hour each week to do an activity you find nurturing. Spend time with friends, having coffee, hiking, going to a museum or doing anything else you all enjoy.
Take social media breaks. Only check your feed once every two hours during the day and stop altogether after 8:00 p.m.
Write your worries in a journal to reduce rumination or obsessively thinking about negative emotions, a symptom of depression and anxiety. Try to stay mindful and in the moment. Focus on the sights and sounds around you. Do not dwell on the past or fixate on the future
Volunteer or simply help your family members and friends, which can provide vital feelings of social connection.
Avoid self-criticism and treat yourself with kindness and respect. Do not define yourself by a diagnosis. Instead say, “I have depression and today I will get enough sleep (or take another positive action) to help deal with it.”
Focus on what you can control, choose your environment wisely and avoid negative influences whenever possible. Become aware of your symptoms, such as isolating yourself or becoming irritable, and how they affect you and those around you. Ask for help when you need it.
If you discuss your resolutions with others, you will be more likely to accomplish them and make healthier choices throughout the year. Attempting any kind of change is a positive step!