Mental health professionals share self-care tips for the new year

One of the most popular New Year’s resolutions is improved mental health — surpassing even weight loss, according to a survey by Forbes Health.

But, with more than 90% of New Year’s resolutions failing, medical experts are sharing how to make — and keep — a 2024 resolution to prioritize mental health.

Leah Mills, clinical therapist and chief executive officer of Ntervene, LLC in Ypsilanti, Michigan, said the first step is to actually understand why mental health is so essential to a person’s overall well-being.

“Read up on what encompasses the scope of mental health. Get acquainted with the function of the mind and its power over your body and all that you do and say — to yourself, your family, friends, colleagues/peers and even strangers,” she said.

Next, Mills said, talk to your primary care physician, who can treat mental health issues or refer you to a psychiatrist or therapist for additional help. Therapists also can be found by visiting psychologytoday.com or through your health insurer’s online portal.

“Interview the therapist to find the one that you feel fits best with you and then begin to share what your desired goals are that you would like to address, with the hopes of you gaining mental, emotional and behavioral strength to obtain the life that you deserve,” Mills said.

Dr. Hany Mekhael, chief medical officer at Beaumont Behavioral Health in Michigan, said it’s important to remember that physical and mental health go hand-in-hand — with poor physical health significantly increasing a person’s risk of developing mental health problems and vice versa.

“As we commit to exercising and eating healthy, it is as important to commit to staying positive and not ignoring our mental health. Our mental health is just as important as our physical health,” he said.

“Depression can increase rates of heart disease, obesity, as well as early onset dementia. Research shows that whatever gets inside our body affects our mental health. Eating healthy has a direct effect on our mental health,” he added.

Eating foods high in complex carbohydrates, like brown rice, quinoa, oatmeal, potatoes and corn, can help improve your mental health as they boost your serotonin levels, causing a calming effect. Healthy fats, like olive oil, grapeseed oil, nuts, seeds, oily fish, avocados, milk and eggs, also help the brain function more efficiently, while trans fats often found in processed foods should be avoided.

According to the Mental Health Foundation, it’s important to include a protein with every meal as both animal and plant proteins contain an amino acid the brain uses to help regulate mood. Including more whole grains, fruits and vegetables in your diet also helps keep your brain healthy by protecting it from oxidative stress.

Dr. Gerald Shiener, chief of psychiatry at DMC Sinai-Grace Hospital in Detroit, recognizes that, especially during the holidays, it can be difficult to make healthy choices.

“There are snacks and candy everywhere, and when you’re full of carbohydrates and sugar, you can get irritable. As tempting as it is, stick to moderation. It doesn’t mean don’t indulge, (just) don’t overindulge,” he said. “Also, watch how much alcohol you drink. When you’re thrown together with family, and you’ve had a few drinks, old conflicts can emerge — and that’s not good for anybody.”

Mindfulness practices also have been proven to help reduce anxiety and depression, according to the National Institutes of Health. This is the practice of being fully conscious of what’s happening in the moment. Claire McGinn, clinic director of Ellie Mental Health in Bloomfield Hills, Michigan, said an easy way to do this is by identifying things that are enjoyable through each of the five senses.

“These can be small things — the taste of coffee, the smell of cookies baking, the feel of a soft blanket. Try to find one thing through each sense and do that for just 30 seconds each day. It’s important to make sure that you do these activities in a mindful way,” she said.

“Close your eyes, try to find a quiet environment, smell the coffee, feel the heat of the coffee as you sip it. How does the mug feel in your hand? What do you enjoy about the taste on your tongue? Oftentimes we’re just going through the motions; things we enjoy just become habits. This helps break us out of that cycle and set our sights on the small joys in life.”