Making Mental Health a Priority in 2024

While ‘get in better shape’ is often at the top of many New Year’s resolution lists, there is good reason to consider giving ‘get in a better headspace’ equal billing in 2024.

According to the American Psychological Association, more than a quarter (27%) of U.S. adults say that stress has an impact on the quality of their daily life.

Commit to daily self-care

As the New Year begins, make time for doing one thing you love every day. Even just 10 minutes of doing one thing just for you—from taking a walk and reading to knitting or sitting quietly—can boost your mood and give you a valuable sense of control.

Build and keep connections

Spending time with others creates a sense of belonging that can help you cope with stress. Getting together with friends, people at a house of worship, or even through community volunteering, connecting with others helps make us feel valued and supported.  

Get active

Because there is a recognized connection between physical and mental health, it’s worth considering adding regular exercise to your list of mental health must-dos. Being physically active can:

• Improve mood
• Help with emotion regulation
• Improve sleep
• Increase focus and attention
• Reduce risk for depression and anxiety

Keep on top of your physical health

Staying healthy can improve your emotional well-being. Be sure to keep up with regular health appointments and screening. If you are due, get vaccinated. Try to keep to a regular sleep schedule—this benefits your mind and body—and eat a balanced diet low in fats, salts and sugars. (For tips on healthy eating on a budget, click here.)

Spend time outdoors

Spending time outside connecting with nature has been shown to lower the level of cortisol, a stress hormone. While 10 minutes outdoors produces the effect, 20-30 minutes is associated with the biggest drop in cortisol levels.

Get out of your comfort zone

Trying new things and going new places is a great way to expand on your ability to deal with change while building your life experiences, skills, and self-knowledge. You don’t need to go bungee jumping; maybe try a new food, visit a museum you’ve never been to, or go hear a band you know nothing about.

Don’t be afraid to say ‘no’

Sometimes the easiest way to reduce stress is to not take on more than you can handle—or to stop doing things that don’t bring you joy. There’s no shame in not cranking out two dozen cupcakes for the bookfair just because you did it last year. Or to taking a pass on that coffee date with the friend who only dumps their emotional baggage on you and never asks how you are. And if you’re one of those people who simply hates to say ‘no,’ remember that when you say ‘no’ to others, you’re say ‘yes’ to yourself.

Of course, you don’t need to tackle all these things the first week of the year (talk about stressful) but do try to do at least one to begin with and then try more as your stress levels drop. Even small changes can have a huge impact on your mental health and happiness.

Allison Niemi, MD, is a family medicine physician based at the SVMC Pownal Campus.