As if people needed something else to feel guilty about, we read that “New Year’s resolutions can be bad for your mental health” and “you’ve been doing New Year’s resolutions all wrong.”

The good news is, there’s no need to be alarmed.

According to University of Scranton psychology professor John C. Norcross, who has reportedly studied resolutions for decades, about 40% of Americans set resolutions around Jan. 1, and about 40-44% of them will be successful at six months. Motivation is important, but believing in yourself is the key, Norcross says. If you expect to fail, you most likely will. If you believe in yourself, you are 10 times more likely to follow through with that New Year’s resolution to change behavior.

The National Council for Mental Wellbeing adds that resolutions to make lasting change – including resolutions that apply to mental health – need to be realistic. Take small steps every day.

“Instead of making sweeping New Year’s resolutions to achieve overnight, create a few realistic goals that will have a long-lasting impact on your mental health and happiness,” the NCMW suggests.

Kristian Pearson, safety and training coordinator at The Center for Counseling and Consultation in Great Bend, said while setting goals for yourself, don’t ignore outside support. Being isolated can escalate mental health symptoms.

“One of the best self-care treatments is a group of those who support us,” Pearson said. “We are more likely to follow through on commitments when we have those around us who support, encourage and hold us accountable.”

However, choose your support team wisely, he added. “They are not there to control, manipulate or guilt us into continuing, but to encourage us in the changes we have already chosen.”

There are also support apps on smartphones that can give encouragement and help individuals monitor their behavior.

Learn more about mental health

One of the best ways to improve your mental health is to understand it. There are online resources available that provide information about common mental health and substance use conditions or you can talk to a professional to learn more about your specific situation.

You can also take a Mental Health First Aid course. The Center offers an MHFA course that teaches people how to understand, identify and respond to signs and symptoms of common mental health and substance use challenges.

The information gleaned from the eight-hour class can help employees feel better about their jobs, which often results in enhanced recruitment and retention, Pearson said earlier this year.

“The class also can suggest ways to talk to frustrated customers, which is a factor in return business,” Pearson noted.

For more information about the class and pricing options, contact The Center by calling 620-792-2544.

More tips for self-care

Here are some additional self-care strategies suggested by the National Council for Mental Wellbeing:

Make time for self-care. Brainstorm a list of self-care activities that make you happy and schedule them as part of your daily routine. This could be structured therapy sessions or daily exercise or simply an outdoor walk or time with loved ones. 

Be kind to yourself. Change can be hard and often takes time. Allow yourself to have feelings and forgive yourself for mistakes. You are here and doing your best, and that’s what counts.

Make sleep a priority. Studies have found that sleep and mental health are connected. In fact, approximately 65-90% of people with major depression also experience a sleep problem. This year, try to go to sleep a little bit earlier every night and give your body the rest it needs.

Limit your screen time. Spending too much time on your phone or computer can impact your quality of sleep, your relationships and even lead to feelings of depression and anxiety. Be conscious of how much time you’re spending online and the impact it has on your mental health and make adjustments, if needed. When it comes to social media, use the platforms in a positive way.