Ready for the New Year? 5 Key Areas for Self-Improvement [Mental Health]

Ever wonder what people mean when they say things like: “It’s important to care for your mental health”? I often wonder how deep this question goes, since the phrase “mental health” covers a lot. We can view mental health akin to physical health, where cognitive functioning is evaluated for performance and achievement. Think about taking an aptitude or standardized test. Another perspective is assessing for the presence and severity of mental illness; healthiness can be determined based on a set of clinical criteria and differences from the average experience. Many people seem to adopt the second perspective as the common reference point when discussing mental health, although each of these views is certainly valid. Regardless of the context, the phrase “mental health” incorporates objective and subjective measurements, common and uncommon experiences, and tangible and intangible presentations. Our internal landscape is vast and ever-changing, which begs the question: “Where could we possibly start with understanding our mental health?”

Well, I’m glad you asked! I like to simplify this broad and general phrase to focus on what happens the most in life: experiences. Our mental health stems from exploring and interacting with the world around us. Each moment leads us to make meaning of what happened, create a memory for future reference, decide how the moment affects us moving forward, and countless other actions. Put simply, understanding our mental health starts by understanding our experiences. Extending our focus to include self-improvement converts our understanding into action. Remember, we are using a perspective of preparation to explore various slices of life and pursue greater activity within each moment. Read on for useful tools to prepare your mental health for the year ahead!

• Build Awareness of Your Thoughts (growing in mindfulness)

  Our thoughts drive so much in our lives, to the point where our thoughts are automatic and occur without much, if any, conscious effort. This part of mental health begins to clarify the experience of a situation and primes critical thinking. Opinions, curiosities, and decisions are all initially expressed as a thought. Do take note of a common misconception: that thoughts and feelings are the same. “I think…” and “I feel…” have two different meanings – we think with logic and feel with emotion. I believe we all fall into the trap of speaking about our thoughts and feelings interchangeably. Building awareness of your thoughts will distinguish these phrases and contribute to your preparation for the new year. You will have more control over your mind and be able to you use the information gained from each experience in different ways. Consider the types of thoughts you have. You are probably having a few thoughts while reading this article. Use those thoughts to practice building awareness and growing in mindfulness!

  
  

  Quick application: Want to think differently about a situation in your life? A simple tool to start with is comparing the benefits and drawbacks of your current thoughts. Then, begin to adjust those thoughts based on how beneficial or unwanted they are. This process is sometimes referred to as a cost-benefit analysis or evaluating the pros and cons. Try analyzing a thought such as, "I think traffic occurs because people do not know how to drive properly." After you reflect, you can shift your focus to...

  
  

• Identify and Express Your Emotions (deepening each experience)

  Ah, emotions. They fill us up, bring us down, turn our worlds around, and seem all but within our control. We all have emotions. Yes, even you, who has a nice, neat box where you store away everything that dare creep to the surface of your life. I’ll let you in on a secret. Emotions are not meant to be controlled. Well, “control” might be the wrong word. We don’t so much as control our emotions as adjust their flow. Think of emotions this way: Emotions are like air. You can’t see them. You can’t grasp them. But you know they have weight. And intensity. And power. Emotions flow and sneak through the tiniest gaps or rush through the biggest holes within us. Rather than trying to interpret and manage every single emotion you experience, release that stranglehold on your feelings. Allow just a little more emotion to show. You owe it to yourself and others around you to breathe deeper and fuller by experiencing your emotions. Identifying and expressing emotions contributes to your preparation for the new year by connecting with your genuine self and deepening each experience.

  
  

  Quick application: Still learning how to adjust the flow of feelings? A simple tool to start with is allowing different emotions to be present while you are by yourself. This way you can gauge how much emotion you can manage at once while familiarizing yourself with your experiences of happiness, sadness, anger, confusion, etc. Try watching a movie or TV show that elicits one emotion and sit with the feeling. You might even...

  
  

• Fulfill Your Wants and Needs (surviving and thriving)

  Going to the bathroom. Eating a filling meal. Getting eight hours of sleep. (I know a few of you chuckled seeing that number). These statements refer to needs. Basic needs to be specific. We all have them. Needs vary day to day and person to person, but the constant is we cannot live without meeting our needs. Wants, on the other hand, satisfy a different part of us. Wanting often coincides with a desire or interest. You may want a new car, skill, or relationship. Whether these wants are necessary depends on their importance and relevance in your life. When our wants and needs are not met, then we are faced with a choice. Do we take the challenge head on, ignore the situation, or something else? Our mental health often hinges on this choice and how much effort is required to meet the want or need. Preparing for the new year involves taking inventory of our wants and needs and determining how those wants and needs are being met. If something or someone is creating difficulties, especially when considering our needs, then change may be necessary for surviving and thriving.

  
  

  Quick application: Unsure how to separate wants and needs? A simple tool to start with is identifying parts of your life you cannot live without and parts that are optional or extra (be honest with yourself – we all “want” that extra snack while waiting in the checkout line, but we don’t need it). The idea is not to torture yourself by determining a "good" or “bad" thing. Try learning about yourself and reducing the extra noise in life to focus on what matters most. Speaking of what matters most...

  
  

• Define Your Personal Values and Beliefs (strengthening your core)

  Rounding out our mental health preparation is the meaning-making part of us. Values and beliefs contain unparalleled power. They define the framework of our lives. Values are both descriptive and empowering. They help us assign significance to experiences and order these experiences in our lives. Examples of values are honesty, compassion, loyalty, and creativity. Beliefs are groups of values that help us express our thoughts and feelings in an understandable way. They provide a direct connection between our personal views and views that exist in culture and society. Examples of beliefs are religious tenets, philosophical principles, and legal practices. Values and beliefs are integral for preparation because they deeply shape each of us. The new year will bring tests and challenges that shake your foundation. Understanding your beliefs and values leads to strengthening your core.

  
  

  Quick application: What are your beliefs? A simple tool to start with is thinking about the groups of people or communities that you associate with the most and their views about the world. Beliefs and values build over time, so you may notice that your belief system changes throughout the course of your life. This change is normal and varies depending on your experiences, culture, and social connections. Try using the phrase "I believe..." and discover what fits your view of the world.

Mental Health and Me

We are only scratching the surface of mental health by focusing on these sections. A person can spend years learning the intricacies of their mind, the way it operates, and the makeup of their perspective. So if you look at this list and feel overwhelmed, then you are not alone. Even the most seasoned and knowledgeable people can struggle with preparing themselves for changes in their mental health. We are human after all. These parts of mental health create a starting point for the path ahead. I invite you to take a closer look at your mental health this new year. Take some time and discover a new side of you. And if you are interested in diving deeper into mental health, then support is available. Get in touch, and together, we can embark on a new mental health journey.