Make a mental health resolutions for the new year

If a mental health New Year’s resolution feels too daunting to you right now, start small, says Jeff Neer, a licensed clinical social worker in the UNC School of Medicine’s psychiatry department and manager of the UNC Farm at Penny Lane.

“It’s easy to feel overwhelmed, but think through what you want to do and plan the first step,” Neer says. “Don’t try to do it all at once, but don’t give up if it’s not perfect or if you don’t do this in January. It’s never too late for a first step.”

1. Start a gratitude practice.

A regular and consistent gratitude practice has been shown to have a variety of benefits—from lowered levels of depression to improved cardiovascular health and more life satisfaction.

Pick a time each day to write down positive things about the day. Try for two or three things per day at first and work up to 10 things, Neer recommends. “It’s not as hard as it sounds,” he says. “When you start looking, you find a wealth of things in life that are positive, and thinking about them offsets the negative.”

2. Build community.

Our phones can help us connect to loved ones who live far away, but they can also isolate us if we spend hours alone scrolling.

 “We’re social creatures meant to interact, so it’s important to find a place of belonging and build community,” Neer says.

Increase the number of in-person interactions with family and friends or find ways to increase your social connections. Join a book club or birdwatching group, take a class at the community center or engage with a faith community.

3. Volunteer.

“Spending time giving back is an excellent way to build community, and it’s an easy starting place to find a place you’ll be accepted,” Neer says. “Plus, volunteering and helping someone other than yourself is one of the best things you can do to feel better.”

When you volunteer to support a cause you feel strongly about, you’re engaging in work that provides meaning and purpose. Acting in step with our core values helps our emotional well-being. Look at websites such as VolunteerMatch, AARP’s Create the Good or DoSomething.

4. Find a creative outlet.

Creative expression is linked with better emotional regulation, social connection and cognitive flexibility. And if you find a class to take, it’s another opportunity to build community.

“Find something you’ve always wanted to try — painting, music, woodworking, pottery,” Neer says. “Give yourself the freedom to do it without the expectation of being perfect.”

5. Try mindfulness or meditation.

Mindfulness is about being present and aware in the moment, while meditation is the practice that helps to cultivate that mindfulness. Staying mindful is linked to increased well-being and fewer negative psychological symptoms.

Start small: Take just five minutes to breathe deeply, or do a mental scan of your body while focusing on how you feel. At your next meal, put your phone away and focus entirely on how your food smells, feels and tastes.

“Mindfulness can be different things,” Neer says. “It can be part of a sitting mediation, or it can be washing the dishes in a mindful way.”

6. Work on healthy habits.

The resolutions you set to help your physical health — exercising regularly, eating well and prioritizing sleep—will also help your mental health.

Every small step adds up.

“You don’t have to become a marathon runner or spend hours in the gym; just get up and move,” Neer says. “A 15- to 20-minute walk outside is rewarding and relaxing. Celebrate those small victories.”