Setting Achievable Mental Health Goals for the New Year
As the new year approaches, many of us start thinking about resolutions and changes we want to make in our lives. While setting goals is important, it's equally vital to ensure they are realistic, especially when it comes to mental health. We’re going to explore what mental health goals are, why you should set some mental health goals, and how to set achievable mental health goals for the new year with practical tips.
What are Mental Health Goals?
This might seem like a no-brainer but we should really define what we mean by “mental health goals”. Mental health goals are objectives or intentions set to improve one’s mental and emotional well-being. To break it down even further, it’s like a regular goal that you’d set for yourself but specifically focused on improving your mental and emotional states. However, unlike other New Year resolutions you might make on January 1st, these goals focus on internal growth and understanding, rather than external achievements. That said, mental health goals can also influence your other goals by giving you time to ask yourself “why” that’s a goal and consider the mental impact of what it takes to achieve that goal before you set it.
Why Should You Set Mental Health Goals?
If it wasn’t well stated above or throughout this website, your mental health and emotional well-being are important aspects of your life. So, setting mental health goals for the new year can help you:
Improve your emotional well-being
Develop better coping mechanisms
Enhance your self-awareness
Foster healthier relationships
The real question should be: why wouldn’t you set mental health goals? By setting goals for your mental well-being, you’re giving yourself permission to learn and grow which can help you make better choices when you encounter tough situations or stressful events.
How to Set Achievable Mental Health Goals
Much like setting New Year resolutions, mental health goals can be overwhelming - especially when you want to achieve everything you have your heart and mind set on! But to set achievable goals, there are some steps you need to take so you don’t bite off more than you can chew and you should really take baby steps. We’re going to break it down into steps with an action plan and how to actually achieve it.
1) Start Small
Action Plan: Begin with bite-sized goals. For instance, dedicate just 10 minutes daily to mindfulness or meditation. It's like lifting weights for your brain, starting with the 5-pounders before moving on to the heavy stuff.
How to Do It: Set a daily alarm as a reminder. Find a quiet spot, sit comfortably, and focus on your breath or use a guided meditation app. It's not about silencing your thoughts but acknowledging them without judgment.
2) Be Specific
Action Plan: Swap out vague aspirations for concrete actions. Instead of “be happier,” how about “write down three things I’m grateful for each day”? It’s like aiming for a bullseye rather than throwing darts blindfolded.
How to Do It: Keep a gratitude journal. Every night, jot down three specific things you were thankful for that day. Could be as simple as a good cup of coffee or a call from an old friend.
3) Focus on Your Habits
Action Plan: It’s about the journey, not just the destination. Forming new, healthy habits is key. Think “drink more water” instead of “lose 10 pounds.”
How to Do It: Pick one habit at a time. Set reminders throughout the day or pair the new habit with an existing one (like drinking a glass of water every time you check emails).
4) Seek Support
Action Plan: Don't go it alone. Rallying the troops (your support team) can be a game-changer. This can be friends, family, or professionals.
How to Do It: Open up to a trusted friend about your goals, join a support group, or consider therapy. It's like having a personal trainer but for your mental health.
5) Track Your Progress
Action Plan: Keep a log of your journey. It’s like tracking your miles when training for a marathon.
How to Do It: Use a journal or an app to note your daily achievements. Review it weekly to see your progress and adjust your goals as needed.
Sustaining Your Mental Health Goals
You’ve probably already figured this out but mental health goals aren’t necessarily goals you can complete and then forget about. They are more like small changes you make to your life that have a bigger impact over time - especially when you sustain those changes. Sustaining your mental health goals doesn’t have to be a drag, it’s just another phase of your growth journey, and here are a few steps to take.
Be patient and understand that change is a marathon, not a sprint. Just like your muscles take time to develop, your mental muscles need constant flexing. Don’t get discouraged if the process and your progress seem slow. Documenting your progress can help serve as a reminder of how far you’ve come.
Celebrate your small victories every step forward. It does not matter how tiny the victory was, it’s a win, and celebrating it is like giving yourself a mental high-five, so please, acknowledge those moments.
Adapt as needed because life isn’t going to take you on a linear, straight-lined path. You need to be like water – flexible and adaptable. You’re going to get some curveballs along the way this year and your goals may need tweaking. It’s partially why therapists, like me, exist! We’re here to help you through the challenges life throws your way.
