During the incredibly difficulty year 2020, people experience collective trauma, tremendous stress, loss, and grief that significantly contribute to anxiety, depression and other mental health conditions. Now when we started 2021, we all hope it can be different, at least hopefully COVID would not affect so many people. It is crucial to prioritize your mental health to adapt and to thrive. In order to boost and maintain your mental health in 2021, it is important to practice the following 7 strategies:
1. Reflection and Resolutions
Reflection:
Reflecting on 2020 may help to improve your resilience. Acknowledge everything positive in the past year, no matter how small they are, and list as many as you can. Things like: “I went on a daily walk,” “I had a nice zoom date,” “I finished an interesting book” could bring the happier parts of 2020 to the forefront of your mind.
Acknowledge that 2020 was a challenging time, and not being hard on yourself is so important too. 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. Focus on the basics.
Focus on your basic needs like eating, sleeping and getting physical activity is important for your mental health.
Healthy eating
Many people gain weight during the pandemic. Eating disorder is also associated with disturbed eating habit when we work, sleep, eat, socialize, and school all at home. Healthy eating is not only about regular meal time, nutritional food, but also about mindful eating. Eating mindfully is to eat at least one meal without distractions. Just focus on your food, the shape, the size, the color, the smell, the taste, and the feel when you chew and swallow. No phones, no computers, no TV, etc., By doing so, eating can be truly relaxing and enjoyable.
Keep sleep hygiene
Staying at home and difficulty separating home from work can lead to irregular sleep pattern. On top of that, stress, trauma and new challenges are other factors that disturb our sleep. Since sleep quality is linked to mental health, getting enough sunlight for a normal circadian rhythm, developing a sleep routine, reducing use of your smart phone before sleep, and practicing relaxation techniques will help you to sleep better.
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!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. Self-care and hobbies
Self-care can look different for everyone. Find activities or hobbies that make you happy, and try to make time for them every day – even if it’s only for 5 to 10 minutes. It may go from positive affirmations, skincare, listening to music, to watching a reality show, gardening, yoga, or following a YouTuber to dance.
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!
4. Social support system
The pandemic makes seeing friends and family challenging, but try your best to keep up with loved ones this year.
Practice social activities at a distance
Participate in some outdoor activities with family or friends, that helps you to maintain a safe distance and still socialize with people. If you like hiking, biking, walking, running, are a great way to enjoy social time while still following public health orders.
Talk to your loved ones
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” . Find a loved one you trust and whom you feel comfortable talking to honestly. Look for someone who is willing to listen. 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. Journaling
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 .
6. Practice Mindfulness
Isolation at home, taking care of your family while working from home, job loss, having financial strain during the pandemic, death of a loved one, these can all be stressful. How you manage the stress is crucial to finding respite from the pandemic.
Mindfulness can be great for many people and there are many forms of meditation that you can practice. Whether you like to take a moment to focus on your breathing, or some art work, do gardening, walking, cooking, singing, dancing, sipping your coffee, the key is to stay in the moment non-judgmentally, feel the peace and tranquility in the present. When you schedule a regular time to practice mindfulness on a daily basis, it is like taking a mini mental vacation to clear your mind.
7. Talk to a professional
Sometimes, one of the best things you can do to prioritize your mental health is simply reaching out to a mental health professional and getting therapy. Psychotherapy is an excellent way to explore your emotions in-depth, identify your stressors, receive an accurate diagnosis, learn coping skills, and better manage your mood, thoughts, and behaviors.
If psychotherapy is in your plan to improve mental health this year, call us free for 15 minutes to schedule an online teletherapy appointment with our therapists 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
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!
Special thanks to the contribution of Victoria Gallo, B.A. in Psychology from The College of New Jersey.