8 New Year’s Resolution for Better Mental Health this 2019


8 new years resolution for better mental health this 2019

Hooray for the New Year everyone! It's the time again to draft those New Year's resolution. "New Year, New You" as most people say. But as we write our to-dos and 2019 freelancer goals, we might forget one important thing: Mental Health.

Mental health has been the talk for 2018. With shocking suicides from esteemed personalities like Anthony Bourdain and Kate Spade (just to name a few), it is important to consider our mental wellness.  

Mental Illness

According to Mayo Clinic:

"Mental illness refers to a wide range of mental health conditions — disorders that affect your mood, thinking and behavior. A mental health concern becomes a mental illness when ongoing signs and symptoms cause frequent stress and affect your ability to function.

Mental illness can make you miserable and can cause problems in your daily life, such as at school or work or in relationships. In most cases, symptoms can be managed with a combination of medications and talk therapy (psychotherapy)."

It's a silent killer. It is a serious issue because you never see it coming. When it hit you, it might be hard to recover from.

Prevention is better than cure. Like taking care of our physical bodies, we should protect our mental health as well. With that, these are 8 New Year's resolution for better mental health this 2019.


positive mental health Spend Lesser Smartphone Time - Paystaff

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Spend Lesser Smartphone Time

We have been checking our phones like there's no tomorrow. It's so rampant a term "zombie checking" was coined to describe our mindless (almost zombie-like) addiction to our phones and social media.

In this year, it might be high time to spend lesser smartphone time. There's nothing wrong with social media. But when you get depressed or envious of people's "perfect" social media feeds, that social media detox might just be necessary.

Moreover, go on and unfollow people that makes you feel bad. That "friend" who rants about all the political dilemmas in the country. That "friend" who brags about his/her vacations. That "friend" who is not really your friend and you secretly despise.

Go on and purge your account of all this negativity. It's your social media platforms. You have the right to do so for the sake of your mental wellness.


positive mental health Rest and Get More Quality Sleep - Paystaff

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Rest and Get More Quality Sleep

Do you have those episodes where you get cranky after that short amount of sleep? And did you know that having chronic sleep deprivation contributes to depression?

Our jobs and responsibilities might make it impossible for some. But this is the year to find the time to rest and get more quality sleep. Check your schedule and tasks. It's time to slot in a sleep bracket to your heavy schedules.

Everyone should strive to have at least 7-9 hours of sleep per day. Try these 7 habits to cultivate for better sleep. If you really can't hit 7-9 hours, although not ideal, you can catch up on your sleep during the weekends. Better sleep for better mental health this 2019!


positive mental health Get a Planner and Develop a Habits to Improve Mental Health  - Paystaff

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Get a Planner and Develop a Habits to Improve Mental Health

I can't recommend it enough. For the love of the one above, please get your planner. I doubt if you even can memorize every single plan and schedule in your head. But even if you can, how much effort does it consume in your conscious mind?

With all this information you're holding, doesn't it make you anxious? Better write down (or type-in digitally) your plans in your planner. With this, you can free up your thinking hats to be focused on other tasks ahead.


positive mental health Journal Therapy: Keep a Journal for your Worries and the Things You Are Gratuitous For   - Paystaff

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Journal Therapy: Keep a Journal for your Worries and the Things You Are Gratuitous For

This is different from your planner. The purpose of Journal Therapy is to have better clarity of your inner thoughts and emotions. By writing down your worries, gratuity, or emotions in general, you get to understand yourself better. Having this newfound awareness will let you have better control over your emotions, not the other way around.

If you don't want to lug another notebook, you can use the Journey app. I use this so that I can journal before I sleep and have it saved online for future record.


positive mental health Practice Gratefulness    - Paystaff

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Practice Gratefulness

And speaking of gratefulness, this deserves to have more emphasis. Studies have shown that the mere practice of gratitude helps alleviate mental health issues. It veers us away from toxic emotions in our environment.

With your journals, try to write down the top 3 things you are thankful for the day. Recounting this feeling of thankfulness will surely help maintain a healthy mental state every single day.


positive mental health Meditate    - Paystaff

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Alongside gratefulness, meditation has been proven by studies to take out not only stress but also anxiety and mental health problems. The pause in your workday helps relieve your body and mind from the current pressures of life. Try out the Headspace app for guided meditation exercises anywhere for just 10 minutes of your time. 

Read more: Desk Exercises


positive mental health Learn to Love and Forgive Yourself     - Paystaff

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Learn to Love and Forgive Yourself

With all the pressures and standards imposed by this world, one can't help but hate themselves. They can't seem to accept themselves for who they are right now. Yes, hating your current state can boost motivation to change. But what if you fail to achieve it?  This is just short lived.

As much as possible, you want to accept who you are while trying to improve. Even if you don't lose weight, get that sales target, or haven't reached insert-worldly-metrics-here, you are still special. It's alright to make mistakes.

Forgive yourself. You don't have to follow the timeline of other people. Learn to love yourself for who you are NOW.


positive mental health It's Okay to Seek Help If You Need It - Paystaff

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It's Okay to Seek Help If You Need It

For mental health problems, most of the time, people just keep it to themselves. They find themselves isolated. Trying to find the solution to their condition alone.

It might be hard to open up to other people. But if you're ready, ask for help. These might be your friends, your family, your doctors, or just someone to talk to. Sometimes, it only takes one person to make a difference. If you absolutely can’t find anybody, in the Philippines, you can check this website out for help hotlines.

For this year, it's time to take care of our mental wellbeing. Hopefully, the 8 New Year's resolution above will help you achieve it.

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