Small Steps to Improve Your Mental Health in 2023

“1. Pay attention to the physical signs of burnout.

From insomnia and fatigue to headaches, stomachaches and changes in appetite, there are many ways your body may be telling you that you’re burned out. And while “burnout” may not be a formal medical diagnosis, Melinda Wenner Moyer reported, it doesn’t mean you should ignore its symptoms. Addressing burnout may take more than bubble baths and cups of tea, experts say, so consider consulting with a health care provider or a mental health professional to figure out the root of the issue.

2. And understand how burnout differs from depression.

The symptoms of depression and burnout can be challenging to distinguish: Both may cause you to sleep too much or too little, or to struggle to focus. But depression is a diagnosable medical condition, whereas burnout is not, Dani Blum wrote.

With burnout, you might feel overwhelmed by unrelenting tasks at work, leading to feelings of cynicism, depletion and resentment of your job, which might cause a lack of energy for your hobbies. With depression, on the other hand, said Jeanette M. Bennett, an associate professor who studies the effects of stress on health at the University of North Carolina at Charlotte, you might not find your hobbies enjoyable at all. Or you might isolate yourself or neglect your hygiene and physical health. Understanding the difference is the first step in finding relief.

3. Find joy in a workout.

Think about a time you’ve felt the most elated and free. Were you jumping around with your arms raised at a concert? Were you cheering on your favorite sports team? Turns out the movements we make in response to feeling happy can elicit feelings of joy, too. Kelly McGonigal, a health psychologist and lecturer at Stanford University, put together this eight-and-a-half-minute Joy Workout, which includes six moves designed to inspire happiness, no matter your age or abilities. You can make the moves as big or small or as fast or slow as you would like. The video features a standing workout, but you can try it seated, alone or with family members, inside or outside, or to different music.

4. Free yourself from ‘task paralysis.’

It’s common to freeze up when you have a lot on your plate — with never-ending to-do lists at home and mounting tasks at work, you may not even know where to start. This is what some people refer to as task paralysis, a phenomenon that arises when your brain views your to-do list as a threat, Dana G. Smith reported. And perfectionists are especially susceptible. To nip this kind of anxiety in the bud, it’s important not to let yourself keep avoiding things or putting tasks off. Remembering why the tasks ahead are important to you, and promising yourself small rewards once they’re done, can motivate you to start ticking them off. It can also help to break each task down into small, tangible steps. Once you’ve thought about the actual time and energy it would take to get things done, it won’t seem so daunting.

5. Turn to the wilderness for healing.

A growing body of evidence suggests that “ecotherapy,” or the practice of participating in activities in wilderness and nature, has a range of mental health benefits. Everything from hiking and white-water rafting to walking on a tree-lined street or having a plant at home can have mental health benefits, Alisha Haridasani Gupta reported. But getting outside, for some, can be easier said than done. Black, Hispanic and Asian people are three times as likely as white people to live in nature-deprived areas. “Awe-inspiring natural spaces in the United States, like national parks, are also tarnished with racist histories,” Ms. Haridasani Gupta reported. Organizations and online forums have sprung up across the country, encouraging people of color to step outdoors and soak in the mind-healing benefits of nature.

6. Try listening to brown noise to calm your mind.

The soothing, steady hum of brown noise, which is similar to white noise but has a lower and deeper sound quality, is gaining popularity online, especially among people with attention-deficit/hyperactivity disorder, Dani Blum reported. Some say brown noise helps them feel calm, focused and less stressed; others say it soothes them to sleep. But for some, the constant hum of brown noise could be distracting or anxiety provoking. There’s most likely no harm to listening to brown noise for extended periods of time (unless you’re listening at unsafe volumes), experts say, but there’s not much evidence that it will do anything beneficial, either. If the rumbly buzz of brown noise brings you calm, listen to your heart’s content.

7. Use your anxiety as an asset.

When your anxiety spirals out of control, it can be debilitating, but when humming along at normal levels, anxiety can actually be a strength, Christina Caron reported. A small bit of anxiety can serve as an alarm bell when you’re about to do something unsafe and can make you a more conscientious person. If you’re feeling anxious, it could also be a sign that something in your life is not working, and there may be a need for change. Accepting anxiety can also help you face your fears and build personal strength.

8. Figure out your wellness ‘non-negotiables.’

A daily pastry with coffee and the newspaper; a 90-pound Bernedoodle sitting in your lap — it’s the little rituals that keep us going, Dani Blum reported. We asked readers to share the things they do each day that anchor and bring joy to their lives. Some may sound familiar, or perhaps they might inspire new habits.”

Read the full article on The New York Times

✨Takeaway: These tips were gathered and combined from the New York Times top mental health stories from 2022. The strategies help to develop psychological resilience and battle stress in our daily life. So, make use of this essential guidance to accompany you into 2023!

✨Reflection: What’s one small thing you will implement for your wellbeing in 2023?

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