TEXARKANA — As the new year begins, some are setting goals beyond finances and fitness and choosing to prioritize mindfulness and mental health.
Mental health professionals say conversations surrounding mental health are becoming more common. They have tips for sustaining goals beyond January.
“To start, they don’t have to feel ready, because you’re never going to necessarily feel ready,” said Sacoyle Baker, licensed social worker. “You just have to make it a priority by deciding it matters.”
Practicing mindfulness may include meditation, journaling, breathing exercises or getting out in nature.
Aja Walker, family therapist, recommends setting boundaries, such as limiting commitment, to allow time for rest.
“You have to limit your time for people, because you have to make time for yourself,” she said.
Professionals say it is important to make healthy and realistic goals by building small, manageable habits.
“I’d say write down your goals, what you want to do, and your routine,” Walker said. “Take those baby steps, but if you actually stick with the plan of what you wrote own you can hold yourself accountable.”
Baker advises a simple, realistic habit for mindfulness practice.
“For example, start waking up five minutes early, and in those five minutes, do some deep breathing exercises and roll your shoulders back and forth,” Baker said. “Those small but intentional habits are getting you in tune with yourself.”
Making mental health a priority also means occasionally falling short, but it doesn’t mean it’s a failure.
“Stick to the plan, not the mood,” Baker said. “Mood changes and motivation can fluctuate.”
Baker and Walker recommend coming up with a daily positive affirmation.
“Say to yourself, ‘Maybe I can do this,’” Baker said. “By telling yourself something like that, you now give your brain and yourself the capability and the power to consider it.”
Walker said speaking kindly to yourself will begin to shift perspective to where mindfulness will become the norm.
Another key step in recognizing when help is needed, such as through a support group or therapy, according to the therapists said.
“Having that support and asking for help is not a moment of weakness,” Walker said. “Everybody goes through moments where they may have a lot on their plate, and asking for help is courageous.”