Tips to Prioritize You! January is #MentalWellnessMonth
January marks Mental Wellness Month, which is a great time to focus on nurturing your mental and emotional health. Studies indicate that prioritizing mental wellness can lead to improved physical health (e.g., lower blood pressure, a stronger immune system, and a decreased risk of chronic illness). It also enhances relationships, boosts productivity, and improves overall quality of life.
Understanding the Mind-Body Connection
Did you know mental health and physical health are deeply interconnected? Just as children might experience 'tummy aches' when anxious, adults too can experience physical symptoms connected to their mental health. Common symptoms can include headaches, fatigue, and digestive issues. Conversely, poor physical health can exacerbate mental health challenges. Therefore, it is important to implement a well-rounded mind/body approach to minimize this risk. Lifestyle changes like increasing physical activity, engaging in mindfulness, and eating a healthy diet can truly make a noticeable difference.
Addressing Stigma Around Mental Health
While mental health awareness is growing, stigma remains a barrier for many people who might otherwise seek support. If we can increase mental health and wellness education, we can continue breaking down these barriers. Mental Wellness Month provides an opportunity to challenge misconceptions, normalize conversations about mental health, and encourage a culture of empathy and understanding. Please do not forget that seeking support is a strength, not a weakness.
Creating & Maintaining a Supportive Environment
A person's environment also plays a crucial role in mental wellness. With that said, it's important to surround yourself with people who uplift and support you. It is equally important to create spaces that foster peace and relaxation. Whether decluttering your home, adding plants for a touch of nature, or establishing boundaries in toxic relationships, curating a positive environment can significantly impact mental health.
10 Mental Wellness Tips
Here are some actionable tips to help you prioritize your mental wellness this month and beyond:
Create a Morning Routine
Start your day with purpose by incorporating practices that ground and energize you. This could include:
Mindful Moments: Spend 5 minutes meditating or practicing deep breathing.
Gratitude Journaling: Write down 3 things you're grateful for.
Stretching or Movement: Engage in light yoga or a short walk to wake up your body.
Set Boundaries to Protect Your Energy
Healthy boundaries are important, if not essential, for mental wellness. It is okay to say no to commitments that overwhelm you and prioritize time for yourself. Communicate your needs clearly and remind yourself that you deserve to put your well-being first.
Practice Mindfulness in Everyday Life
Mindfulness helps us stay present and reduces stress. Go ahead and try:
Mindful Eating: Focus on your meals' flavors, textures, and aromas.
Tech-Free Moments: Dedicate time each day to unplug from devices.
Grounding Exercises: Use your senses to connect with your environment, such as noticing:
5 things you can see
4 you can touch
3 you can hear
2 you can smell
1 you can taste
Connect with Loved Ones
Social connections are vital for emotional health. Make time to:
Reach Out: Call or message a friend or family member.
Plan Quality Time: Schedule activities that allow for meaningful interactions.
Join a Community: Participate in groups or events aligned with your interests.
Incorporate FUN!
Find moments to laugh and enjoy yourself. Whether playing with a pet, dancing to your favorite song, or trying a creative hobby, joy is a powerful antidote to stress.
Take Care of Your Physical Health
Physical & mental wellness are closely linked. You can support your body by doing any of the following:
Staying Active: Aim for regular physical activity, even if it's just a daily walk.
Eating Healthy/Nourishing Foods: Focus on balanced meals that fuel your energy.
Prioritizing Sleep: Develop a bedtime routine that helps you unwind and ensures quality rest.
Seek Professional Support When Needed
It's more than okay to ask for help. If you're feeling overwhelmed, consider contacting a therapist or counselor. Therapy is a wonderful place to process current life stressors, heal your mental health, and learn new tools and strategies tailored to your unique needs.
Practice Self-Compassion
Be kind to yourself. Replace self-criticism with encouraging thoughts and remind yourself that it's okay to have off days. In fact, it's NORMAL! You deserve to treat yourself the same way you would treat a close friend.
Set Realistic Goals
Focus on intentions, as well as small, achievable steps rather than overwhelming yourself with ambitious resolutions. Celebrate progress, no matter how small, and adjust as needed.
Engage in Mental Wellness Challenges
Are you up for a fun activity? Participate in a 30-day mental wellness challenge that promotes positive growth. Each day, focus on a small activity, such as journaling, a random act of kindness, or spending time outdoors.
Final Thoughts
While mental wellness can be challenging, it is also an incredible and rewarding journey! I want to empower anyone reading this to take intentional steps this month—engaging in habits that support well-being year-round. Remember, prioritizing mental health isn't selfish—it's essential. Cheers to a mentally well and fulfilling start to your year!
Let’s Connect
For more information, please check out my HOME PAGE. Or, if you are ready to start therapy, please feel free to CONTACT ME [or] SCHEDULE NOW!
About Alexis Verbin, LCSW, LICSW
Alexis Verbin is the founder of Wellcore Healing and a licensed therapist specializing in anxiety, self-esteem, imposter syndrome, perfectionism, grief, and stress. She empowers high-achieving individuals, female executives, business owners, overwhelmed moms, and young adults to thrive through personalized, evidence-based therapy.
Online Therapy Services
Alexis offers online therapy for residents of Colorado, Massachusetts, Vermont, and Florida. With a focus on mental wellness, she uses techniques like Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Mindfulness to support her clients. Whether you're in Denver, Boston, Burlington, or Clearwater, Wellcore Healing provides compassionate, evidence-based support wherever you are.
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