mental health, building good habits, positive mindset, healthy body and mind Prioritising mental health goals should always be on your to do list, image: Pexels
The idea of a new year is always quite exciting. Opportunities for a fresh start abound, promises of resolutions flow freely and a new sense of energy is experienced. For many, the new year starts out with a positive mental health outlook, but no matter how hard we try, this seems to quickly diminish once we’re forced to fit back into our hectic work schedules and fast-paced lives.
“As expected, the new year is running full steam ahead, with January already behind us,” says Emma-Jane Truter, Founder and Head Social Media Strategist at Emma Is Social, a Cape Town based social media studio, “and although this can be overwhelming, it’s crucial that we take time to not only reflect on the positives on the new year but also work to outline a set of realistic mental health habits that will help stop us from falling back into old unhealthy patterns.”
Drawing on the things that have helped her in the past, Truter offers up a few pieces of advice that will assist in building good mental health habits for 2025 and beyond.
We are all very familiar with resolution and goal setting at the start of every year. Whether these take the form of getting a promotion at work, achieving a fitness goal or traveling to a new country, these objectives often neglect to include a very important aspect of one’s life, and that’s mental health.
“Setting mental health goals may sound foreign to some but they are a crucial step towards improving your mental wellbeing,” says Truter. “Goal setting of this kind encourages self-reflection and provides you with an opportunity to understand your actual needs and desires better.”
Not sure where to start? Begin by thinking about how you can set healthy boundaries, practice self-love, improve your self-awareness and find ways to better your relationships.
Getting quality sleep each night is an absolute non-negotiable, not just for your physical health but for your mental health too. And it’s not just about getting in the right number of hours, the quality of your sleep matters just as much, with disrupted sleep often contributing to mental health symptoms.
“If you’re anything like me, quality sleep doesn’t come easily so it’s important that you put measures in place to ensure you get the sleep you need,” says Truter. “Firstly, I avoid caffeine in the afternoon, secondly, I set a specific bedtime that I adhere to every night and finally, I limit my social media activity in the evening and remove my phone from my bedroom. Late night scrolling be gone!”
Not everyone can find the time to exercise every day, afford a gym membership or dedicate themselves to a regular yoga class. But one thing everyone can do, is move their body. And the beauty of movement is that it can mean something different for everyone.
“You don’t have to be a marathon runner to support your mental health,” says Truter. “From taking stretching breaks throughout your day at work, to taking a walk on your lunch break, doing some restorative gardening after a long day or even dancing to your favourite song ahead of your daily commute, there are so many ways you can move your body that fit your schedule, body type and fitness level. So, no matter what you choose, just be sure to move!”
We all know the value of eating properly but a crazy day or even a busy week can wreak havoc on your diet. Whether you are one to skip meals, fill up on unhealthy snacks when stressed or speed-eat over your laptop, all of these habits need to change if you are wanting to keep your mental health in check.
“Eating healthy and regular meals should be your first port of call but you can also support improved mental health by incorporating foods that are packed with mood-boosting nutrients,” says Truter. “These include berries, bananas, beans and fatty fish.”
In addition to eating properly, you should also be drinking enough water in the day and aim to stay away from certain foods that increase anxiety symptoms, like caffeine, refined carbohydrates and sugar.
Taking a rest isn’t slacking off or an act of laziness, it is an essential mechanism that gives your mind and body the opportunity to unwind and restore. But as with most things, rest looks different for everyone.
“For some, rest is a power nap for others its meditation,” says Truter, “and for many, physical rest doesn’t come that easy, so relaxing hobbies like art or music can greatly assist in ensuring you get the downtime your body and mind need.”
Whether the measures you are taking to improve your mental health are working or not, a therapist can be a hugely powerful way to improve your mental health.
“My advice is to not wait until things get really bad. Remember, you can seek out professional support at any time. You don’t have to be depressed or having anxiety attacks to benefit from therapy. It’s all about all understanding yourself, your needs and learning to practice healthy habits that will benefit your mental health in the long run,” concludes Truter.
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