Mental Health Resolutions for 2022

The beginning of a new year is a deep breath.

For all the talk about starting over when the clock strikes midnight, it's more of a chapter break than a new story. We can choose to leave certain behaviors behind, but we don't have the option to unload everything that has shaped us into who we are.

A new chapter is merely a chance to make different choices.

The end of 2021 and the beginning of 2022 is a neat division between "before" and "after," giving us just enough push to reevaluate where we are and where we want to be. It's a hopeful time. It feels empowering. And that's why so many people set resolutions.

But certain types of resolutions are set up to fail. Resolutions that radically challenge our behaviors or force us too far out of our comfort zones are almost certainly doomed to fail by mid-January. These are the resolutions that we think will make the coming year THE BEST EVER.

The thing is, life is never going to be perfect. Resolutions that can actually make a positive difference in our lives often come with less pressure. They are internal. They allow us to build on the progress we've already made rather than forcing us to start over.

No one is going to argue that these last years have been a challenge. The best resolutions we can set for 2022 are those that give us the tools to deal with these ongoing challenges. And because they don't demand much, only a willingness, these just might be the resolutions you are finally able to stick to.

• Give yourself credit for the small wins

Those of us with anxiety have a particularly difficult time with this. We're overthinkers. We get caught up with analyzing our own behavior and obsessing over every minute thing we might have done wrong.

As a result, we often overlook our successes.

For example, I'm prone to panic attacks. It's easy for me to only see the times when my panic attacks disrupted my life. But when I'm in a situation that could be a potential trigger and I manage to make it through without incident, that is something worth celebrating.

Whether you struggle with anxiety or not, recognizing your small wins will give you a more positive outlook on life and of yourself. I think that's something we could all use from time to time.

• Find your personal mantra

This may seem a little cheesy, but bear with me.

Words are powerful. Many of us will, at times, say negative things to ourselves about ourselves. We'll think "I can't do that," "That's not for me," "I'm not like those people I look up to." These are mantras, but they're the wrong kind.

The key here is to identify something you struggle with and rewrite the narrative.

I'm prone to thinking too far ahead so a mantra I've been using recently is "Worrying about a problem won't fix it." This reminds me that if there are no steps I can actively take to fix something in the future, I don't need to be worrying about it right now. And you know what? It's actually worked on many occasions.

• Every time you imagine a negative outcome to a scenario, follow it up by imagining a positive outcome

This one ties in to what I mentioned above. If you catch yourself thinking ahead and imagining all the ways something could go wrong, you are hereby obligated to also picture the best case scenario.

Really see it in your mind and let yourself believe that it's possible. After all, it is. The future is unknown and while that's precisely what can make it scary, it also means that a good outcome is every bit as likely as a negative one.

• Limit your scrolling

Okay, I know we all know this, but it bears repeating. The comparison trap that is social media isn't exactly good for our mental health. While it's fun to see what our friends are posting and possibly even get inspiration from someone we follow, it's far too easy to get sucked down the rabbit hole.

Update your settings to limit the amount of time you can spend on social media and put your phone down at least 15 minutes before going to bed. This will not only clear your mind, it will allow your brain to rest, allowing for a better night's sleep.

• Track your mental state

Take inventory of how you feel throughout the day to identify triggers as well as the best conditions for yourself. I use a simple number system. Morning, noon, and night I rate my mental state from 1 to 10 and make note of how I feel.

Not only does this force me to give my mental state the attention it deserves (something all too easily overlooked), but it also gives me data to track trends in my mentality.

If you notice your numbers dip on Thursday afternoons, look at what is going on on Thursdays that may account for it and adjust however you are able. Maybe the weekly staff meeting is on Thursdays. That would certainly explain the dip, but it's not wholly avoidable. That doesn't mean you can't mentally prepare yourself. Treat yourself a little more gently. Reward yourself with your favorite snack to lift your spirits.

Eliminating triggers isn't always possible, but managing them sure is.

• Give yourself permission to take it easy

Sometimes the more challenging path is simply that: more challenging. I think we've all been told the virtues of pushing ourselves out of our comfort zones. The old wisdom is that it's the only way to grow. And it's true. But you can decide which challenges are worth it. What step outside your comfort zone will be good for the person that is uniquely you?

Let's take sky diving for example. This is one of the classic "things to do to face your fears." Maybe there's some truth to that, but when I really think about it, I have no interest in sky diving. This isn't something I feel like I'm missing out on if I never experience it. Would it challenge me? Sure. Would I gain something from it? Eh.

Stepping outside your comfort zone is important if there's something you desperately won't to do, but you're hesitating on taking that first step. In that case, go for it. If it's something you're being told you should want to do, you can grant yourself permission to stay true to yourself and say no.

• Drink water, go for a walk, turn the lights off 15 minutes earlier

Basically, do the things you know you should do, but don't necessarily follow through on. Physical health is so closely tied to mental health and if one is suffering, the other will follow.

Hydrating combats headaches. Walking clears your mind. Sleeping (sleeping well, mind you) lifts your mood. All of these things lead to a happier you.

The best way to have a productive year is by taking care of yourself first. You can't meet your external goals if, internally, you're suffering.

• Smile

Science has proven that when we smile, it sends triggers to our brain that all is well. If you're having a difficult day, smile to yourself in the mirror. I think you'll be surprised at how much a smile from yourself will boost your mood and you confidence.

Creating a habit of smiling is the easiest thing you can do to improve your mental state both in the moment and over time.

The year 2022 will have its ups and downs. That's just inevitable. Choosing to be proactive about your mental health will help you weather the storms.