The definition of madness is doing the same Over and over again and Expect different results.. The New Year wants change. Have bad habits and have healthy habits.
There is no doubt that 2020 has stepped out of everyone at some level, or at many levels, especially emotionally.Recent studies published in JAMA network open He emphasized the seriousness of the pandemic regarding mental health. It found that during the pandemic, three times as many Americans met the criteria for diagnosing depression.
The fight against the coronavirus isn’t over yet, so you’ll need everything in your arsenal to stay mentally healthy. Here’s how to reach that goal in the new year:
“Several 10 to 30 minutes a week can make a difference in mental health,” says Prianca Naik, MD and Life Coach, Garden City. The rewards of mental health can be enormous. Exercise boosts energy, strengthens sleep, and builds self-esteem, not to mention adding physical benefits. Prioritize 6-9 hours of sleep.
Improve your diet
Nutrition plays an important role in our mental health, says Lin Sternlicht, a licensed mental health counselor and co-founder of a Manhattan family addiction specialist. Undernourishment correlates with mental health problems such as depression, anxiety, and stress. Eating a healthier whole food diet, consisting of raw and unrefined foods, can improve not only your physiological health but also your mental health.
Connect with people
“It’s difficult in a pandemic, but you can get support and belonging in this isolated time by sending text messages, making phone calls, and zooming with others. Humans can get their sense of belonging. We need a sense of tribe and community for happiness, “says Naik.
Even better, set a New Year’s aspirations and connect them with others and groups.
“This motivates each other and helps us reach our goals and solutions,” says Dr. Rachel Scott, MD, Medical Director of Psychiatry at Eden Health in Manhattan.
Find a hobby
Find a healthy way to relieve stress on a regular basis.
“If you want to read a book, knit, play chess, or listen to music, you can spend a few days a week, 10 minutes a day, to reach your goals,” says Naik. “Doing anything other than work or housework is an easy way to do something yourself.”
This allows you to take your friends to coffee, ask someone to go out with you, or volunteer to prepare meals.
“Community care is based on collective support and allows us to practice compassion, empathy and gratitude,” says Valleystream psychotherapist Joyce Sargado.
Choose a safe place to express yourself, such as therapy, support groups, journaling, and spiritual guidance.
“When we keep it all in us, it can be cumbersome and heavy to hold,” says Salgado.
Keep in mind
Practicing mindfulness does not have to mean resting for 30 minutes to get rid of offensive thoughts.
“It’s about intentionally connecting with ourselves in the present moment, wherever we go,” says Kendra Kirane, director of creative art therapy and wellness in Calverton’s Wellbridge addiction treatment and research. I will. “Mindfulness can lead to self-sympathy and insight. It is a quality that seems to be especially important after such a stressful year.”
Studies have shown that regular meditation practices can help reduce stress. Connecting with the basics can be helpful when life feels particularly uncertain. Sit, sit, feel, breathe and experience each breathing cycle.
“If you’re a beginner, set goals and routines that you can experience well, such as 5 minutes a day,” says Kirane.
“While brushing your teeth every morning, list your gratitude or write it down in your bedside journal,” says Nike. .. “
Don’t suffer silently. Talk to a friend, relative, healthcare professional, or counselor.