Out with the old, in with the new

10 modern guidelines to follow for your health.  

It’s that time of year when everyone is thinking about New Year’s resolutions. The most common — lose weight, quit smoking, exercise more, get organized ― are increasingly being replaced with a new focus on mental health and wellness. 

Mental health refers to how well you function at school, at home, at work and socially. Good mental health is characterized by having coping skills, regulating emotions, seeking support and engaging in healthy activities. 

Mental wellness refers to how you invest in your mental health. It’s all the actions you take to ensure your mental health needs are met and maintained. 

If you are resolving to pay attention to your mental health this year, here’s how to do it: 

1. Don’t keep work completely separate. Separating work and home has gotten harder with the rise of remote and/or hybrid schedules. Current advice is to leave work at work, which seems unlikely if work is one floor away. However, a study published in the January 2022 issue of Current Psychology says that talking about work can be good for you if done correctly. The study followed 140 couples and found that those who communicated honestly about their work had higher levels of relationship satisfaction. Those couples set a time limit and followed it. If talk strayed to work too often, they went out and did something fun. 

2. Create a mental health wellness plan. Create a guide of coping skills, people to talk to in stressful situations and activities you enjoy. There are plenty of examples of mental health wellness plans online. Look for one that includes strategies to balance your thoughts, emotions and behaviors. 

3. Put yourself first. Self-care isn't selfish. It's important to take time every day for yourself and your mental health. Do what helps you relax and recharge and seek out experiences that have a calming effect. 

4. Learn a new skill. A recent study from Thomas Jefferson University reveals that every time you learn something new, your brain becomes more capable of learning.   

5. Exercise. Exercising for at least 30 minutes every day can help alleviate symptoms of depression and anxiety. Go for a walk, ride a bike, take a fitness class or play a sport with friends and family. 

6. Be grateful. Practicing gratitude every day can invoke feelings of thankfulness and optimism that make managing challenges easier. Don't beat yourself up when you make a mistake – everyone makes them. 

7. Eat well. A balanced diet contributes to both physical and mental health. 

8. Get enough sleep. Health authorities recommend that adults get between seven and nine hours of sleep consistently. Read about sleep hygiene – controlling your environment works.  

9. Slow down. Notice the things you are doing. Strive to be aware of the moment, especially when it’s positive. 

10. Ask for help when you need it. It's a sign of strength to reach out when your mental wellness is suffering.