It’s time to make new plans for 2025 as we commemorate the beginning of a new year. It’s a fantastic chance for individuals to take stock and concentrate on their mental health. The following advice will help you successfully prioritize mental health this year:
Limit screen time: According to the National Institutes of Health, adults should only spend two hours a day on screens unrelated to work. Additionally, there is proof that those who spend a lot of time on screens are frequently linked to anxiety and melancholy. Reducing screen time has several benefits for mental health, including better sleep, less stress, and more time for social interactions. To lessen distractions, set app timers on your phone or create areas where screens are not allowed, such as the dining room or bedroom.
Get enough sleep because there is a link between sleep and mental wellness. Aim for seven to nine hours of sleep each night as an adult. Anxiety, impatience, and loss of focus can result from little or poor sleep. Establish a sleep plan, establish a calming nighttime ritual, refrain from using screens 30 minutes before bed, and abstain from afternoon and evening stimulants like alcohol and coffee to enhance your quality of sleep.
Exercise: Exercise improves mood by increasing the brain’s production of endorphins and serotonin, which are sometimes referred to as “feel-good” chemicals. Additionally, exercise helps reduce stress and the frequency of panic attacks. Moving your body and engaging in any kind of exercise might help distract you from negative thought patterns. Don’t like going to the gym? Try stretching at home, going for a brisk stroll in your area, or even dancing to your favorite tunes. Continue doing what makes you happy.
Strike a balance to increase resilience: Everyone has daily responsibilities, and having too many “must-do” things can cause burnout. It’s crucial to maintain equilibrium. Look for methods to combine enjoyable activities with demanding tasks. While performing domestic tasks, play your favorite music. Place encouraging sayings close to any stressful situations. By pushing yourself to perform one difficult task each day and rewarding yourself for your efforts, you can develop resilience. Stress and mood can be significantly impacted by little actions and moments of happiness.
Try talk therapy: Psychotherapy, often known as talk therapy, is a process in which a person meets with a therapist to discuss their experiences. A person’s capacity to manage stress, get over anxiety, comprehend their emotions, and figure out ways to enhance their general mental health can all be enhanced by attending sessions with a certified therapist, counselor, social worker, or psychiatrist. Therapy is a useful tool for anyone trying to better understand oneself or deal with life’s obstacles; it’s not just for emergencies.
Ask for help: When it comes to mental health, asking for help can be challenging, but it’s a courageous and crucial step toward recovery. Asking for assistance is crucial if you are feeling overburdened and unable to handle daily challenges. If you observe a consistent change in your ideas, behaviors, or mood, it’s also a warning to get help. It takes bravery to ask for help, and nobody should face mental health issues alone.
Previously known as the National Suicide Prevention Lifeline, the 988 Suicide & Crisis Lifeline provides 24/7 phone, text, and chat access to qualified crisis counselors who may assist anybody facing any type of emotional distress, including suicidal thoughts, substance use, and/or mental health crises. If someone is concerned about a loved one who could require crisis support, they can also text, call, or chat with 988.
Additionally, patients 18 years of age and older can receive treatment and prompt access to vital mental health services at UK HealthCare’s brand-new EmPATH emergency psychiatric facility, which is open around the clock. Emergency Psychiatric Assessment, Treatment, and Healing is referred to as EmPATH.
