As we welcome 2023, it is the perfect time to reflect on the past year and focus on setting boundaries and creating a work environment that allows us to prioritize our mental health. To start the year off right, research suggests that participating in activities in nature, such as hiking and camping, can have a range of mental health benefits. Additionally, looking up at the sky can be a highly effective form of self-care. Finding joy in a workout and using anxiety as an asset are also small steps to take toward improving mental health. With these simple strategies, 2023 can be an amazing year for personal growth and well-being.
1. Pay attention to the physical symptoms of burnout.
It is important to be aware of the physical signs of burnout, such as exhaustion, fatigue, lowered immunity, frequent headaches or muscle pain, changes in appetite or sleep habits, and even a sense of reduced accomplishment. If left unaddressed, burnout can have serious consequences on both your physical and mental health, so it is important to pay attention to the signs and take measures to prevent and manage it.
2. Be Able to Understand how burnout differs from depression.
Burnout and depression are distinct mental health conditions, though they can overlap. Burnout is work-related and tends to develop from a specific situation, whereas depression is more generalized and can develop in a more general way. Furthermore, burnout can eventually influence other areas of an individual’s life and lead to depression, whereas depression treatment typically focuses on boosting self-esteem and reducing symptoms.
3. Finding joy in a workout.
Finding joy in a workout doesn’t have to be a chore. With a bit of creativity, you can make exercise something to look forward to. Start by making a list of 3-5 types of workouts that you find interesting, enjoyable, or both. It could be anything from playing a sport to going for a hike. Then, make a schedule and stick to it. Doing this will help you stay motivated and keep the habit going. Finally, remember to have fun with it! You can find joy in any type of exercise, from the Joy Workout to a simple walk in the park.
4. Free yourself from ‘tasks’
It is important to give yourself permission to start small and set deadlines for yourself when tackling tasks. Taking breaks when needed can help free up the subconscious from its usual tasks of problem-solving and free you from the pressure of perfectionism. Doing this allows you to break free from the task paralysis trap, become accountable to yourself and make decisions based on factual data.
5. Turn to the wilderness chances for healing.
The wilderness offers a chance for healing, as exemplified in the story of Moses and the people of Israel. When Moses lifted up the rod that had been turned into a serpent, those who looked upon it in faith were healed. This same healing power is available today to those who look in faith to Jesus Christ, the ultimate source of healing and salvation.
6. Understanding what you need to do during a panic attack.
During a panic attack, it is important to practice mindfulness and stay grounded in reality. To help reduce symptoms, one should consciously make an effort to breathe slowly and deeply and try to focus on what is around them. Additionally, writing down encouraging words and having a friend or family member to talk to can be helpful. To stay in the present, identify five things you can see and four things you can touch. One can also try sensory grounding with ice or cold water to help calm anxiety during a panic attack.
7. know one of the body’s most crucial nerves.
The vagus nerve is one of the body’s most important nerves, running from the brain and down to the abdomen, transmitting messages from the brain to control involuntary functions such as movement, balance, and coordination. It also plays a role in the body’s “fight or flight” response, helping to prepare the body for a threat. Any unexplained symptoms should be discussed with a doctor as soon as possible.
8. Try listening to brown noise and relax your mind.
Many people are turning to brown noise to help them relax and concentrate. It has a base-like tone to it and is a more pleasant experience than white noise as the higher frequencies are not as harsh or distracting. People are sharing videos of themselves listening to brown noise and enjoying its calming effects. Brown noise is thought to be similar to the brain’s resting state and triggers relaxation with its low frequencies. Try listening to brown noise for yourself to see if it helps you calm your mind.