The start of a new year is a time traditionally associated with making changes. Often, we make resolutions to improve our health, but we tend to focus on our bodies rather than our minds. In 2025, why not make it your mission to boost your mental health? Mental health is something we should all be striving to protect and nourish. If you’re eager to enjoy your healthiest and happiest year yet, here are some steps to make your mental health a priority this year.
Get More Rest
Did you know that more than a third of Americans don’t get enough sleep? Most of us can deal with the occasional sleepless night, but persistent sleep troubles can be damaging to both our physical and mental health. A lack of sleep can affect your mood, your ability to concentrate and complete tasks, reduce immunity and impact your relationships with others. You may also be more prone to stress, anxiety and depression and you might struggle to manage your emotions.
Getting more rest is a simple, effective way to improve your mental well-being. There are many ways to enhance sleep quality and maximize your chances of hitting daily sleep targets. Self-help techniques include establishing a daily sleep routine, relaxing before you go to bed, avoiding exercise, caffeine and activities that stimulate you late at night, and creating a soothing, serene sleeping environment. It’s also wise to keep devices out of your bedroom and to draw clear lines between work and downtime. If you tend to check emails in bed or answer calls during the evening, this can make it difficult to switch off and relax. Going to bed at the same time every night will help your body clock adjust. Experts recommend around 6-8 hours of sleep per night for adults. If you’re a morning person, go to bed early so that you get the rest you need.
Our sleeping environments can play an instrumental role in how we sleep. Try to ensure your room is cool, dark and tranquil. Choose calming colors, such as pastels, neutrals and tones of blue and green and add soft lighting and cozy textures.
Don’t Hesitate to Seek Professional Advice
Many people wouldn’t think twice about going to the doctor or speaking to a medical professional if they had an injury or they noticed symptoms of a physical illness. It’s less common for people to seek advice about mental health disorders. If you experience abnormal symptoms, you’re worried about your moods or your behavior, or you’re struggling to cope with stress or trauma, don’t hesitate to seek professional advice. Treating mild symptoms and learning how to manage conditions can reduce the risk of minor illnesses getting worse.
There are many ways to treat symptoms and signs of mental health conditions, ranging from medication and self-help techniques to talking therapies and intensive treatment delivered as part of an addiction program. It’s not always easy to ask for help or get advice, especially if you’re embarrassed or ashamed, but it’s critical to remember that experts are not there to judge. They see people with mental health symptoms all the time and it’s their job to provide guidance, support and effective treatments and therapies. You should never feel ashamed about asking for help. It is a sign of strength rather than weakness to reach out. Some people benefit from speaking to friends and family members, but this is not always the case. Sometimes, it’s easier to open up to people you don’t know. This may mean talking to a therapist or joining an online or local support group, for example.
Exercise Regularly
Doing more exercise is one of the most common new year’s resolutions. Often, working out more is linked to losing weight or changing your body shape. Moving more can help you lose weight, but it’s also an incredibly effective remedy for better mental health. Exercise can lower stress levels, lift your mood, give you more energy and make you feel good. When you move, your body releases endorphins and the levels of serotonin and dopamine in your brain increase. This creates a natural high. Exercising can also help you express yourself and manage your emotions. It’s also a fantastic distraction from work and other stressors.
Experts recommend doing 150 minutes of moderate exercise per week. Studies show that fewer than 30% of US adults hit activity targets. If you have a sedentary lifestyle, or you’re new to exercise, it’s an excellent idea to explore local groups, teams and clubs, try active hobbies and track your activity levels. Wearable devices are increasingly popular. If you have a device, you can count steps every day or set weekly activity targets. You may also be able to access features, such as monitoring your sleep and heart rate. Beginner’s classes are another great way to get involved in exercise. Today, you can do everything from yoga, Pilates, acrobatics and HIIT classes to spinning, aerobics, swimming and martial arts. Search online for information and get friends and family members involved.
Identify Sources of Stress
Stress affects all of us, but it can be overwhelming. If you experience severe stress, or you feel like you’re constantly under pressure, it’s important to take action. Identifying sources of stress and triggers can help you understand how you react to different scenarios and situations and implement techniques to manage stress effectively. If you know what makes you feel stressed or overwhelmed, you can reduce or prevent exposure to triggers. You may be prone to stress or anxiety when you’re exhausted or run down, or you might get stressed when you spend too much time with certain people, for example. You can protect your mental health by making decisions and choices that will lower the risk of stress. Perhaps you could take some leave or speak to your boss about reducing your workload, for example, or you could take a break from social engagements for a while.
It’s the start of a brand-new year and many of us will be setting goals for the months ahead. If you’re looking to boost your health, make your mental health a priority. Get more rest, don’t hesitate to seek help and advice, learn to identify sources and causes of stress, and exercise regularly.