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Tags: Mental Health, Mental Wellness, Global Wellness, Wellbeing, Creativity, Self-Acceptance, Get Involved, Asking for Help, Keeping Active, Relaxation, Evidence-based Treatment.
As 2023 ended, you may have reflected on the year: the highlights, the accomplishments, and maybe the struggles. Now that you have arrived in the new year, you may feel that familiar pressure to come up with new year’s resolutions. Resolutions often focus on physical health, such as exercising more and eating healthier. In the spirit of Mental Wellness Month this January, why not incorporate mental wellness practices into your resolutions this year?
What is mental wellness?
According to the Global Wellness Institute (2020), mental wellness is “an internal resource that helps us think, feel, connect and function; it is an active process that helps us to build resilience, grow, and flourish.” Mental wellness is not an endpoint but a process in which we can participate proactively to prevent and cope with mental health concerns and struggles.
How do you promote mental wellness in yourself this year?
Many of us have heard about the importance of self-care but may be stumped about how to engage in self-care. Have no fear! Here are some ways we can practice self-care and promote mental wellness for ourselves. According to research conducted by Millar et al. (2014), participants from this study saw a significant increase in mental wellness after focusing on the tips below.
Be Creative.
Draw, paint, journal, or make music; the opportunities are endless. You do not need fancy art supplies to reap the benefits of creating art. Engaging in creative activity has been seen to promote positive mental health by developing self-esteem and providing a sense of purpose.
Work Towards Self-acceptance.
Foster a positive attitude toward yourself. This may not seem as easy as a feat as painting a picture; however, valuing and having compassion toward yourself is linked to improved mental well-being. Ways to practice self-acceptance can be similar to writing positive self-affirmations, gratitude journaling, speaking to yourself the way you would speak to a loved one or friend, and acknowledging that negative feelings will pass.
Get involved.
Whatever getting involved means to you (i.e., volunteering, promoting social justice, or donating to a cause), engaging in these activities not only supports the populations of interest but also promotes your own mental wellness. Contributing to a meaningful organization or group has been seen to benefit quality of life and overall well-being.
Ask for help and Talk it out.
It is not uncommon for people to keep their emotional difficulties to themselves, especially if that is the cultural norm you were brought up upon. However, finding social support, whether that be in a loved one, a community of people experiencing similar concerns (i.e., support group), or beginning therapy. Research shows that talking about our issues protects our mental well-being.
Keep Active.
Engaging in physical activity does not mean going to the gym daily. You can reap the benefits of keeping active by finding good movement, whether walking, dancing, yoga, ice skating, etc. Regular physical activity protects against depressive and anxious symptoms, in turn promoting mental wellness.
Prioritize Relaxation.
With many ways to engage to promote mental wellness, we cannot forget the importance of rest and relaxation. Learning how to create downtime and take breaks for yourself is another way to practice mental wellness. Finding this time for ourselves can be difficult, but intentionally making time for yourself, whether that be watching an episode of your favorite show, reading for 10 minutes, or completing a coloring book page, can make all the difference.
References
Millar, S. L., & Donnelly, M. (2014). Promoting mental wellbeing: developing a theoretically and empirically sound complex intervention. Journal of Public Health (Oxford, England), 36(2), 275–284. https://doi.org/10.1093/pubmed/fdt075 Mental wellness. Global Wellness Institute. (2023, February 23).
Mental wellness. Global Wellness Institute. (2023, February 23). https://globalwellnessinstitute.org/what-is-wellness/mental-wellness/#:~:text=Mental%20wellness%20is%20an%20active,%2C%20loneliness%2C%20anger%20and%20sadness.
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