Most people start the new year with good intentions to look after themselves more and live a healthier, more wholesome life.
However, this can be much harder to achieve in reality once the chaos of life returns, with stressful schedules, work commitments, and endless admin jobs making it difficult to set time to really take care of yourself.
Despite this, it is essential that you do carve out a few minutes a day to focus on your wellbeing, whether that involves cooking a homemade meal, meditating, journaling or going for a walk.
Not doing so could have devastating effects, with the statistics showing that 25 per cent of Brits experience a mental health problem every year, from anxiety to depression, obsessive compulsive disorder, PTSD or panic disorder.
So here are some ways you can prioritise your mental health in 2024 that will fit into your busy lifestyle, giving you a better chance of sticking to them.
Sing and dance
You don’t have to be Arianna Grande to enjoy belting out a song or two in the shower or while sweeping up the kitchen. In fact, you don’t even need to hold a tune.
However you sound, singing has great therapeutic benefits, including calming the nervous system, producing oxytocin and lowering the stress hormone cortisol.
Dancing is also known to be good for you, particularly ecstatic movement, which involves letting your body move however it wants to without any structure or routine. You will notice a reduction in stress simply by busting some highly embarrassing and completely uncontrolled moves.
Recharge yourself as you wake up
Try to avoid reaching for your phone when you first wake up, as you are likely to either be met with negative news stories or unreachable social media comparisons that can make you feel miserable.
Instead, try to start the day gently by taking some deep breaths. Then you could think of something you are grateful for that day, or something you are looking forward to.
Dr Elissa Epel, professor at the University of California, told Stylist: “Morning is a sacred time. If we can take a few minutes, we can change our mood, our biology, and thus the trajectory of our day.”
Boost Vitamin D levels
More than one in 20 people in the UK have been diagnosed with seasonal affective disorder (SAD), and while you can’t magic up balmy weather and longer daylight hours during the winter months, there are a few things you can do to help.
For a start, you could take vitamin D supplements, as being low in vitamin D can impact your mood. You could also invest in a SAD lamp and head outdoors during the daytime, so you get as much sunlight as possible.
Dedicate time to worry
If you know you suffer from anxiety and it’d be useless telling yourself ‘not to worry’, why not dedicate some time to leaning into your thoughts instead? Instead of letting your worries spiral, sit down for ten minutes or so and allow yourself to really think about your concerns.
You might write them down, or simply close your eyes and go over them in your head. Once the timer goes, you put the worries to bed and move on with your day. When you find yourself starting to think about them again, distract yourself with hobbies or jobs.
Some people like to do this before bed, dumping their concerns on to paper so their mind is clear of catastrophising thoughts that would, otherwise, prevent them from falling asleep.
Go for an ‘awe’-some walk
The benefits of getting fresh air and moving the body have been documented for years. However, going for a walk and focusing on feeling awe with each stride can really boost your mental health.
Pay attention to everything you see and feel, from the snow crunching underfoot to the dew on the flowers, the glistening of the water to the birds singing in the sky, the hustle and bustle of commuters to the enticing smell of coffee from the cafe.
Imagine this is the first time you have walked here, and really take note of everything your senses pick up on.
Schedule ‘you time’
Finding time for yourself every day sounds idyllic, but it is necessary to do, particularly if you feel you are pulled in every direction.
Do not forget your body is like a battery and if it is continuously being emptied without being recharged, it will stop functioning.
Therefore, you need to set aside time to recharge your battery, scheduling it in every day if you have to.
This might include doing some stretches, a guided meditation, some mindful activities, crafting, yoga, or a short walk. During this time, make sure everyone knows not to interrupt so you can really feel the benefits of this alone time.
Practice breathing techniques
Feeling overwhelmed can lead to anxiety and panic if it is not handled appropriately. A good way to calm yourself before everything gets on top of you is to do some breathing exercises.
Taking slow deep breaths, such as ‘box breathing’, helps to lower blood pressure and regulate the heart rate, so you are less likely to panic.
Belly breath helps relax the body; pursed-lip breathing controls shortness of breath; the 4-7-8 breathing is ideal during moments of stress; and box breathing clears the mind.
The more you practice these, the more they will become natural to you when you need something to help you.
Get creative
People assume there are creative types and non-creative types, but we are all capable of doing something crafty if we put our minds to it, and it can help significantly with our wellbeing.
Even spending a few minutes every day doing some mindful colouring, knitting, scrapbooking, doodling, woodworking or, when the weather is better, gardening, can give you a sense of accomplishment and satisfaction.
It can boost your self-esteem knowing you created something yourself, while at the same time, the mindfulness of focusing on the task at hand can distract you from negative thoughts, peel you away from the screen, and give you some time to yourself.
Seek professional help
Although these changes might seem small, they can make a big difference in how you feel, particularly as prioritising yourself can improve your self-worth.
However, some mental health problems go far deeper, and in order for you to move on from them, you need to see a professional counsellor to help you process the trauma you have been through.
If you are struggling to deal with the past, cope with the present, or see a future for yourself, making the call for a therapist appointment might be your biggest achievement of the year.
