Prioritizing You in 2022

There seems to be a lot of emphasis on New Years "resolutions" that focus on getting physically healthier: intentions to increase exercise or incorporate more nutritious foods into one's diet. Goals to increase physical health are all fine and good, and definitely feel purposeful for some, but what if you're in a place mentally where you're not sure how to start working on physical goals? Sometimes, a person's mental health prohibits them from knowing how or being able to 'climb out' of the patterns that keep them stuck.

What if you shifted focus and decided to set resolutions that focused on your mental health instead? What if it was prioritizing your emotional needs that eventually paved the road to feeling better physically & mentally? If simplifying and turning your focus inward is on your mind as we round out 2021, keep reading... A phrase heard often while in my undergrad program was: "Anyone can do anything for a short period of time". If I've learned anything, both as a human trying to get through life and in my career as a social worker, it's that this phrase holds truth. Glennon Doyle has inspired us all to remember that we CAN do hard things, sometimes just not all at once. When we look at goals and try to make them more attainable, it helps to break them down into short and achievable objectives. Sometimes the 'starting' is the hardest part.

In looking into the New Year, I'm offering up three simple ways to prioritize your mental health. Meeting these short objectives daily or a few times a week will hopefully help you on your path to those bigger goals, if that's what you're aiming for. How we spend our minutes is how we spend our days.

1 \ FIVE MINDFUL MINUTES

The goal is to focus with awareness for five minutes straight. Whether it's while washing the dishes, taking a shower, talking with a loved one, or enjoying silence: see if you can focus only on just that thing. Notice your senses - all of them. Pay attention to what you see, hear, feel, smell, and taste. Paying attention only to what's happening in the 'now' is a form of mindfulness meditation. We know that meditation activates the part of the brain that regulates our 'fight or flight' response, and the more you practice, the better you may feel. Five minutes. You've got this.

2 \ SET SOCIAL MEDIA BOUNDARIES

One way to re-prioritize your time is to spend less of it on your phone. Most people in today's world spend mindless minutes scrolling social media. While it can be uplifting depending on what and who you follow, most of us feel in some way drained by what we're consuming. Smart phones come with features that allow you to set a specific amount of time allotted for social media use per day. When that time is up, your apps shut out, and you have to click a few extra times to re-enter the apps. It can be humbling to set these boundaries with ourselves and then realize how often we're reaching for the device to tap out of the present moment. Building the awareness of how often we're escaping our own "now" by jumping into someone else's thoughts/rants/opinions is the first step in creating a new, healthier relationship with our phones (and ultimately, ourselves).

3 \ JOT IT DOWN

Even if writing has never been your thing, writing a few quick sentences about your day helps download your brain and unload your thoughts. Our thoughts have to slow down in order to transfer onto a written page. Maybe start with a couple sentences everyday related to what you're grateful for. A simple CBT thoughts record takes a couple minutes to complete at the end of each day. If the attainable objective is writing down your thoughts, the action can be tailored to whatever the bigger goal is. I love talking with clients about putting post-it notes all over their home, because it helps! A person with anxiety can make deep belly breathing a habit if there's a reminder to practice it written on a post-it stuck to the bathroom mirror. If your goal is getting rid of negative thought patterns, write them down and then never read it again. Rip it, crumple it, or toss it in your backyard fire pit. Let the action be a symbol of what you're trying to achieve in the 'bigger picture'.

Here's to a more balanced self in 2022.

Happy New Year, readers.

Disclaimer: This website, blog or any content shared digitally associated with the Tula Therapy, PLLC should not be used in place of medical advice or treated as medical advice. The purpose of this information shared by Tula Therapy, PLLC is for education only. If you are concerned about your health, have a medical or mental health condition, please contact your health care provider. Read more of the disclaimer here.