Making Self-Care Your New Year’s Resolution: A Path to Mental Wellness

As the holiday season ends, many of us start to set New Year’s resolutions; however, according to most studies, only 9% of people who make New Year’s resolutions successfully maintain them throughout the year. Rather than focusing on lofty and unrealistic goals for the new year, consider small ways to add self-care to your daily routine [1].  

Practicing self-care is a great way to maintain mental, emotional, and physical health. Especially if you struggle with mental health or substance use, self-care is the key to the path to mental wellness. Incorporating self-care on a regular basis helps to reduce anxiety and depression, increase energy levels, improve sleep, and strengthen your immune system [2].

Understanding Self-Care  

The World Health Organization (WHO) defines self-care as the ability of individuals, families, and communities to promote their own health, prevent disease, maintain health, and cope with illness with or without the support of a healthcare worker.  

There are many misconceptions about self-care, including that it’s selfish, expensive, time-consuming, or indulgent. In reality, self-care plays an integral role in both mental health and addiction recovery by giving you healthy coping skills to manage your anxiety, depression or mental health disorder [3].   

If you struggle with addiction, practicing self-care could also help you prevent relapse by prioritizing your physical, emotional, and mental well-being. Self-care isn’t just about splurging for the occasional massage; self-care is a consistent daily practice that fosters physical, emotional, mental, social, and spiritual wellness [4].

Related: 8 Ways To Connect With Your Most Important Relationship and Practice Self-Care!  

Physical Self-Care Methods  

Practicing physical self-care will help you keep your body and mind healthy by reducing stress, boosting energy, and increasing concentration. Physical self-care methods include various forms of exercise including walking, yoga, strength training, and playing sports. If physical activity feels like a chore, explore ways to make physical exercise fun. For example, you could try hiking with friends or taking a dance class [2].  

Physical self-care also includes leading a healthier lifestyle and getting regular health check-ups, including preventive care [2].  

Nutrition and Hydration 

Nutrition and hydration are another integral part of maintaining physical self-care. Eating healthy and drinking plenty of water positively impact mental health by supporting brain function and improving mood and energy levels. Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with a heightened awareness of nutrition and without judgment [5].  

Sleep Hygiene 

Maintaining sleep hygiene is another fantastic approach to improving your physical self-care. Getting enough sleep is vital for mental health because it supports brain function and improves memory.  

Maintaining sleep hygiene can include building a consistent sleep schedule, avoiding screen time before bed, limiting caffeine use daily, and making sure your bed is comfortable.  

Emotional Self-Care Practices  

Emotional self-care refers to the practice of being aware of, and processing, your emotions. Mindfulness and meditation can help you stay present and support your emotional regulation. There are many types of meditation, including guided meditations, body scans, mantras, yoga, deep breathing exercises, visualization, progressive muscle relaxation, and more [3]. 

Journaling 

Another effective way to practice emotional self-care is through journaling to process your thoughts and feelings. Journaling doesn’t need to read poetically or even require spell-check; it can be a stream of consciousness or even a gratitude list [2]. Some tips for maintaining a consistent writing practice include keeping your journal accessible, starting small with just a few words, and writing at the same time every day. 

Creative Expression 

Another excellent way to practice emotional self-care is through art and creative expression like painting, listening, playing music, or making crafts. Creative activities can reduce stress, improve mood, and give you an energy burst. Taking an art class is an ideal way to explore new mediums of expressing yourself. 

Setting Boundaries 

An important part of emotional self-care is setting healthy boundaries. Setting healthy boundaries allows you to recognize and honor your emotions as well as communicating your emotional needs to others. Learning to say ‘no’ without guilt is a great way to empower yourself and honor your emotional autonomy [3].  

Mental Self-Care Strategies  

Mental self-care is any activity that improves your psychological well-being and keeps your mind sharp. Our brains thrive as we continue to learn, and there are many free or low-cost education resources available to add to your self-care routine. 

Keep Learning New Things  

Continuous learning can include learning a new language, doing puzzles, acquiring a new skill, playing a game, or writing down positive affirmations. There are many ways to incorporate learning into daily life, such as looking up the definition of a word that you come across while reading, listening to podcasts, watching documentaries, or learning to cook new dishes. Maintain a curious mindset and look for ways to learn from everything around you [2]. 

Digital Detox  

Another form of mental self-care is a digital media detox. It might feel uncomfortable, at first, to stay off your socials, but it’s an act of self-care to reduce your social media consumption.  

Staying off social media can significantly benefit mental health by reducing anxiety, depression, and feelings of loneliness, allowing for increased focus on real-life personal connections and activities, better sleep patterns, and a more positive self-image by minimizing comparisons to others on social platforms. Setting clear boundaries on device usage can include dedicating a tech-free zone, limiting notifications, and prioritizing in-person interactions.

Related: Social Media and Mental Health 

Talk Therapy 

Another great way to practice mental self-care is by engaging in therapeutic models, such as cognitive behavioral therapy (CBT). If you struggle with your mental health, you might be creating negative narratives about yourself and your life in your head that aren’t fully accurate. CBT can help you identify these narratives and utilize positive language to reframe that narrative in a compassionate way [3]. 

Stay Organized 

Another practical way to practice mental self-care is through time management and organization. Efficient planning can help reduce stress and maximize resilience under pressure. In the new year, try taking small steps to get yourself organized (i.e. investing in a planner or setting reminders on your phone) [2].  

Social Self-Care Approaches  

Social self-care is the practice of building support networks and maintaining healthy relationships to promote your well-being. Social connections can help you manage anxiety and depression, create greater empathy, and boost your self-esteem. 

Cultivate Healthy Relationships 

To develop deep and meaningful relationships, practice active listening, expressing genuine interest and empathy, communicating openly, showing appreciation, being supportive, maintaining healthy boundaries, and paying attention to your loved one’s needs.   

While connecting with others is important, another aspect of social self-care is recognizing when you need alone time. Try to maintain a healthy balance of social interactions while giving yourself uninterrupted “me time” when you need it.   

Social self-care also includes setting healthy boundaries. Setting healthy boundaries gives you the ability to express your thoughts and feelings in a way that clearly communicates your needs. It is also important to prioritize supportive relationships and identify toxic relationships. 

Embrace Community 

An excellent way to prioritize social self-care is through community outreach. Volunteering and giving back to your community reduces stress, boosts self-esteem, improves mood, and fosters social connections.  

In the new year, try exploring community groups or online communities for outreach opportunities. Peer support is the cornerstone of social self-care, and joining a support group is a fantastic approach to relate to others navigating mental health and addiction recovery [2].  

Spiritual Self-Care Practices  

Spiritual self-care means turning your attention inward to explore your inner self and values, which can enhance feeling grounded and provide peace, purpose, and overall well-being. You can practice spiritual self-care by engaging in meditation, mindfulness, practicing gratitude and spending time in nature. 

Practice Mindfulness  

Meditation and mindfulness have an array of mental and overall health benefits, including reducing stress, bettering emotional regulation, improving focus and concentration, decreasing anxiety, enhancing self-awareness, managing pain, improving sleep quality, and potentially even lowering blood pressure. Meditation can look like staying seated for 5 minutes while paying attention to your breath or performing a body scan. 

Enjoy the Outdoors 

Spending time in nature can reduce stress in many ways by relaxing the body and mind while improving mood. You don’t need to live by the beach or in the mountains to connect with nature.  

Consider gardening, taking a walk in the park, or enjoying the sunset. Taking time to breathe fresh air and feel the sun on your face can boost endorphin levels and dopamine, both of which promote overall happiness [3].  

Benefits of Consistent Self-Care  

As mentioned, practicing self-care has an array of mental and physical health benefits. 

Foster Your Mental Health  

Practicing self-care has been proven to reduce stress, improve mood, enhance resilience, decrease anxiety and depression, foster self-awareness, and generate a general sense of well-being. Practicing self-care can allow you to better manage life’s challenges and foster your mental health. 

Physical Improvements 

If you practice self-care, you might notice an array of physical health benefits as well, such as increased energy levels, a stronger immune system, a reduced risk of disease, improved heart health, better sleep, and faster rehabilitation. 

Emotional Benefits 

Practicing self-care can also help you cultivate emotional wellness by increasing your self-esteem and self-worth, improving your relationships, fostering a greater sense of purpose and fulfillment, and enhancing your overall quality of life.  

Supporting Recovery 

If you struggle with addiction, self-care can also help your recovery journey. Studies show that self-care reduces the risk of relapse, improves coping mechanisms, and enhances overall quality of life [6].

Related: Substance Abuse Recovery: What You Need to Know 

Creating a Sustainable Self-Care Plan  

The new year provides a great opportunity to create your own self-care plan.   

To begin, assess your current self-care practices. What aspects of self-care do you already engage in? Which areas of self-care could use more attention? 

Set Achievable Goals 

Once you’ve identified the types of self-care you want to foster, try setting “SMART” goals for yourself. SMART goals are: 

• Specific (clearly define what you want to achieve) 
• Measurable (have an objective way to measure your progress) 
• Achievable (ensure your goals are within your capabilities) 
• Relevant (make sure your goals support your objectives) 
• Time-bound (set deadlines for completion) 

Setting SMART goals will allow you to aim for small, attainable changes in your schedule rather than vast and unattainable resolutions. 

Reward Yourself   

As you embark on your self-care journey, it’s important to celebrate small victories along the way. Every night or even once a week, take a moment to reflect on your successful acts of self-care. Expressing gratitude for yourself will increase your self-esteem and encourage you to further support your self-care goals [7].   

Clear Behavioral Health’s Approach to Self-Care in Mental Health and Addiction Treatment  

Clear Behavioral Health is committed to promoting self-care across our substance abuse and mental health treatment programs. 

Evidence-Based Therapy 

At every level of care, Clear offers an array of therapeutic models, including cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT). Both therapies challenge your cognitive abilities and allow you to expand the narratives you’ve created about yourself and your life. By engaging in therapy, you will boost your mental self-care routine and build resilience to life’s challenges. 

Holistic Approaches  

At Clear, we also offer holistic therapies, such as meditation, mindfulness, and sound baths, that can reduce your symptoms of anxiety and depression and help you develop a spiritual self-care practice. 

Group Therapy 

Additionally, we offer group therapy sessions to foster a sense of connection and belonging to others. Through healthy relationships based on self-growth and improvement, your mental health or recovery journey can fully flourish.   

If you participate in Clear’s service, you will have the opportunity to frequently meet with a counselor who will help you develop a personalized self-care plan. You can then apply this self-care plan to your life well after treatment to meet sustainable mental wellness goals.

Prioritize Your Mental Health and Well Being 

This new year, instead of making vast and unrealistic resolutions, add small acts of self-care to your routine. Whether you exercise more often, meditate, or connect with nature, you will reap the mental, emotional, and physical benefits if you make self-care important.   

If you or someone you love is struggling with mental health or substance abuse, Clear Behavioral Health is here to help. Our therapists and counselors can help you build a cohesive, tailored self-care plan and learn coping skills to live your healthiest life. 

Contact us today to learn more about our mental health treatment and substance abuse programs. We offer a full continuum of care for mental health conditions and substance use disorders.  

At the residential level of care, we have mental health residential treatment centers along with medical detox and drug rehab. Moving down to outpatient, our mental health partial hospitalization program (PHP) and intensive outpatient program (IOP) as well as our outpatient addiction treatment and dual diagnosis programs provide ongoing support.  

We also have a teen mental health treatment program specifically designed to address adolescent mental health and substance abuse struggles. We offer outpatient mental health services throughout Los Angeles, California including Van Nuys, Santa Clarita, and El Segundo. Finally, our virtual IOP offers accessible mental health treatment all over California. Don’t wait to get the help you need. Our team is always available and ready to help you, every step of the way. 

References:  

1. Kelly, J. (2024, January 30). If you broke your New Year’s resolutions, here’s how you can get back on track. Forbes. https://www.forbes.com/sites/jackkelly/2024/01/30/if-you-broke-your-new-years-resolutions-heres-how-you-can-get-back-on-track/ 
2. What is Self-Care and Why is it Important For You? (2024, January 23). https://www.snhu.edu/about-us/newsroom/health/what-is-self-care 
3. Self-care for health and well-being. (2024, December 26). https://www.who.int/news-room/questions-and-answers/item/self-care-for-health-and-well-being 
4. Treatment, A. A., & Treatment, A. A. (2021, March 4). Self-Care and recovery. Ashley Addiction Treatment. https://www.ashleytreatment.org/rehab-blog/self-care-and-recovery/ 
5. Mindful eating. (2024, November 7). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/mindful-eating/ 
6. Caring for your mental health. (n.d.). National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health 
7. Taking good care of yourself. (n.d.). Mental Health America. https://www.mhanational.org/taking-good-care-yourself