As the new year begins, it’s an excellent opportunity to focus on building habits that promote mental wellness. Mental health is an essential part of overall well-being, and small, consistent actions can make a big difference over time. Whether you’re looking to improve your mental health or maintain it, here are some actionable tips to start the year strong.

1. Prioritize Sleep

Getting enough quality sleep is fundamental to mental health. Poor sleep can exacerbate stress, anxiety, and depression. To improve your sleep hygiene, try the following:

• Stick to a consistent sleep schedule, even on weekends.
• Create a relaxing bedtime routine, such as reading or meditating.
• Limit screen time before bed to reduce exposure to blue light.

According to the Sleep Foundation, adults should aim for at least of 7 hours of sleep per night. Ensuring restful sleep is one of the simplest yet most effective ways to support your mental health.

2. Connect with Others

Social connections play a vital role in mental wellness. Engaging with family, friends, or support groups can help reduce feelings of isolation and build a sense of community. If you’re struggling to find connection, consider SummitStone’s Peer Support Services. These services connect you with individuals who have lived experience and can provide understanding and encouragement.

3. Move Your Body

Regular physical activity is a powerful tool for improving mental health. Exercise releases endorphins, which can boost mood and reduce stress. Whether it’s a brisk walk, yoga, or a gym session, aim for at least 30 minutes of activity most days of the week. The Mayo Clinic highlights that regular exercise can also improve sleep and increase self-esteem.

4. Practice Mindfulness

Mindfulness involves focusing on the present moment without judgment. This practice has been shown to reduce stress and improve overall mental well-being. Simple ways to incorporate mindfulness into your daily life include:

• Deep breathing exercises
• Meditation apps like Headspace or Calm
• Journaling to reflect on your thoughts and emotions

If you’re new to mindfulness, start with just a few minutes a day and gradually increase your practice.

5. Seek Professional Support When Needed

It’s important to recognize when self-care isn’t enough. Seeking professional help is a sign of strength, not weakness. SummitStone offers Telehealth Services that make it easier to access care from the comfort of your home. Whether you’re seeking therapy, medication management, or support for substance use, help is just a click away.

6. Establish a Healthy Routine

Having a structured daily routine can bring stability and reduce feelings of overwhelm. Start by setting realistic goals for your day, such as:

• Preparing balanced meals.
• Scheduling regular breaks during work or school.
• Creating time for hobbies or activities you enjoy.

Building a routine provides a sense of purpose and accomplishment, which can significantly impact your mental health.

7. Limit Screen Time

Excessive screen time, particularly on social media, can negatively impact mental health. Consider setting boundaries, such as:

• Designating screen-free times during meals or before bed.
• Using apps that track and limit screen time.
• Curating your social media feeds to focus on positive and inspiring content.

8. Fuel Your Body with Nutritious Foods

What you eat can affect how you feel. A diet rich in fruits, vegetables, whole grains, and lean proteins can boost your energy levels and mood. Consider consulting with a nutritionist if you’re unsure where to start.

Take the First Step

Adopting healthy habits for mental health doesn’t happen overnight. Start small and build on your successes. Whether it’s prioritizing sleep, seeking support through SummitStone’s Peer Support Services, or accessing our Telehealth Services, there are many resources available to help you thrive. Remember, you’re not alone on this journey, and even small steps can lead to meaningful progress. If you’re ready to get started, reach out to SummitStone today and take the first step toward better mental health.

Need some mental health tips for the holidays this year? The holidays can be a joyful time, filled with family gatherings, festive traditions, and the spirit of giving. However, for many people struggling with mental health challenges, the holiday season can also bring increased anxiety, stress and feelings of loneliness.

At SummitStone Health Partners, we understand the holidays can be a difficult time for many. That’s why we’ve compiled these mental health tips to help you navigate the season with greater ease and prioritize your well-being. First, let’s explore why people might feel depressed and anxious during this time of year.

The Holidays and Mental Health Challenges

For many, the holiday season is a time of joy and celebration. However, it can also be a difficult time for those struggling with mental health challenges. The pressure to feel happy and joyful, coupled with increased social demands and potential family conflicts, can exacerbate feelings of depression, anxiety and loneliness.

• Depression: For some, the holidays can trigger feelings of grief and loss, particularly if they are experiencing the first holiday season without a loved one. The festive atmosphere can also heighten feelings of isolation and loneliness, especially for those who are single, estranged from family or experiencing difficult life transitions.

• Substance Use: Unfortunately, substance use also tends to increase during the holiday season. The increased availability of alcohol at parties and social gatherings, coupled with the pressure to relax and “let loose,” can contribute to excessive alcohol consumption. For some, the holidays may trigger a relapse into substance use as a way to cope with stress, anxiety or difficult emotions.

It’s important to remember these experiences are not uncommon. If you are struggling with depression, anxiety, or substance use during the holiday season, know that you are not alone. Here are some mental health tips to combat and even avoid some common coping mechanisms of depression and anxious feelings during the holiday season.

1. Set Realistic Expectations and Boundaries

The pressure to create a “perfect” holiday can be overwhelming. In fact, according to an article in Psychology Today, “the concept of “holiday perfectionism” has even been studied. Research in the Journal of Happiness Studies reveals that people who set overly high standards for their holiday experiences often report more distress and less overall satisfaction throughout the season. This mental health tip focuses on letting go of unrealistic expectations and prioritizing your own needs during the holidays.

• Acknowledge that “perfect” doesn’t exist: Let go of the pressure to create a picture-perfect holiday. Focus on creating meaningful moments and experiences, even if they’re imperfect.
• Schedule time for yourself: Amidst the holiday hustle, make time for activities that bring you joy and relaxation. This could include reading, taking a warm bath, spending time in nature, or simply enjoying a quiet moment alone.
• Learn to say “no”: It’s okay to decline invitations or set boundaries to protect your mental and emotional well-being.

2. Practice Mindfulness and Self-Compassion

Stress can have several effects on your health and well-being. Mindfulness and self-compassion are essential tools for navigating stress and emotional challenges. This mental health tip for the holidays explores how to cultivate these practices.

• Engage in mindfulness practices: Techniques like deep breathing, meditation, and yoga can help you stay present and reduce feelings of anxiety.
• Practice self-compassion: Treat yourself with kindness and understanding. Acknowledge your feelings without judgment and be gentle with yourself during challenging times.

3. Connect Authentically with Loved Ones

The holidays are a time for connection, but it’s important to focus on quality over quantity. This step emphasizes the importance of authentic and meaningful connections. Being present and engaged helps you feel gratitude for the moment you’re in.

• Quality over quantity: Focus on meaningful connections with loved ones rather than the number of social engagements.
• Open and honest communication: Share your feelings and needs with trusted loved ones.
• Limit social media: Avoid comparing your holiday experiences to the idealized versions often portrayed on social media.

4. Prioritize Physical Health

The holiday season can be a whirlwind of social events, festive meals and late nights. It can feel challenging to maintain healthy habits amidst the excitement and distractions. However, prioritizing physical health is crucial, especially during times of stress. Exercise, quality sleep and a balanced diet aren’t just about physical fitness; they have a profound impact on our mental well-being.

When we engage in physical activity, our bodies release endorphins, natural mood boosters that can combat feelings of anxiety and depression. Regular exercise can also improve sleep quality, which is essential for emotional regulation and cognitive function.

Furthermore, a balanced diet provides our bodies with the nutrients they need to function optimally. When we nourish ourselves properly, we have more energy to cope with stress, better focus to navigate social situations and a more stable mood overall.

Remember, it’s not about achieving perfection. Even small steps, such as taking a short walk each day, getting enough sleep, or making conscious choices about your meals, can make a big difference in how you feel both physically and mentally during the holiday season.

5. Seek Support When You Need It

Reaching out for support is a sign of strength, not weakness. This step emphasizes the importance of seeking support from your network and professional resources.

• Reach out to your support system: Talk to friends, family, or a therapist about how you’re feeling.
• Consider professional support: Summitstone Health Partners offers a range of mental health services, including therapy, medication management, and support groups, to help you navigate mental health challenges. Check out all of our services here.
• Awareness is the first step. Utilize free tools for awareness to gauge your mental health around the holidays.
  • At Summitstone Health Partners we have a FREE Mental Health Screening tool. Powered by MindWise, it is completely anonymous and confidential, and immediately following the brief questionnaire you will see your results, recommendations, and key resources. Take your Mental Health Screening here.
  • Mental Health First Aid Classes: SummitStone Health Partners is helping to bring Mental Health First Aid to Northern Colorado in order to encourage public understanding of the signs and symptoms associated with behavioral health issues.  We are proud to offer Mental Health First Aid Colorado courses to help improve participants’ knowledge of behavioral health disorders, reducing the stigma, and increasing the amount of help available for those who may need it. Register for an upcoming class here.

Remember, the holidays can be a challenging time for many. You’re not alone. Be kind to yourself, prioritize your well-being, and reach out for support when needed.