5 Ways to Protect Your Mental Health in the New Year
Written by Madeleine Fussy
The start of a new year can be a difficult time for many people. With all the tension of the holiday season lingering, and the unknown of the new year looming ahead, one might feel overwhelmed. Fortunately, there are several ways to manage emotions and protect your mental health which can include: eating a healthy diet, exercising, journaling, connecting with nature, and participating in community.
Eating a healthy diet
One way to protect your mental health in 2026 is to eat a healthy, balanced diet. Providing your brain with the vitamins and minerals it needs to function, promotes brain elasticity, allowing it to heal and more easily repair connections and improve mood.
How can eating a healthy diet help
According to Harvard Medical School, the brain needs vitamins and minerals from quality foods to function and produce neurotransmitters and to protect against cell damage. By providing the brain with the nutrients it needs to function, it can then go on to produce mood-improving chemicals like serotonin and dopamine.
The American Society for Nutrition posits, “The relationship between nutrition and mental health is bidirectional: the foods we eat affect our mental health, and our mental health status affects what and how well we eat.” This means that it can be difficult to make healthy choices when feeling stressed out or depressed. It might seem easier to skip breakfast for a cup of coffee when in a rush, or reach for the pint of ice cream when motivation gets low, but these foods could potentially do more harm than good.
Tips on eating a healthy diet
When deciding what to eat feels like a chore, keep these tips in mind:
- Fatty fish: Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help repair brain cell membranes, reduce inflammation, and regulate neurotransmitters such as serotonin and dopamine.
- Fruits and vegetables: Fruits and veggies fortify mental health by antioxidants, vitamins, and minerals that help reduce inflammation and support brain function, allowing your brain to create mood-regulating neurotransmitters.
- Moderation with ultra-processed foods: While it might be difficult to cut foods like caffeine, sugars, and processed fats completely out of your diet, it is more approachable to consider eating them in moderation. These foods negatively impact mental health by fueling inflammation, spiking blood sugar leading to mood swings, and altering the brain’s response to dopamine. Gradually reducing consumption of these foods will help your brain to be more healthy and stable.
Exercising and Physical Activity
A helpful way to boost your mental health is through exercise. Though exercise can seem like the last thing you want to do when feeling depressed or anxious, even taking small steps to be more active is beneficial for your mental health. Being in control of your body helps you to be more in control of your brain and emotions.
How can exercise and physical activity help
The Mayo Clinic states that regular exercise may help ease depression and anxiety by releasing neurotransmitters such as endorphins. Endorphins are natural chemicals that exist within the brain that can improve your mental state. Exercise also provides a way to take your mind off of worries, breaking the cycle of unhelpful thoughts that worsen your anxiety and depression. Regular exercise also leads to reduced cortisol and adrenaline levels, helping you to more easily regulate stress and anxiety.
Tips on exercise and physical activity
- Any physical activity counts: While “exercise” such as running or lifting weights can promote better mental health, so can lighter physical activity such as taking a stroll around the block or vacuuming your living room. Do whatever you are able to do to stay active!
- 150 minutes per week: The U.S. Department of Health and Human Services physical activity guidelines recommend at least 150 minutes of moderate aerobic activity per week. That’s roughly 20 minutes per day.
- Enjoy it!: When exercising to improve mental well-being, it is important to have fun while doing it. Set reasonable goals, and engage in activities that you find rewarding.
Journaling
Another way to improve your mental health is to journal your thoughts and emotions. Journaling can be a helpful tool in managing stress and anxiety as well as coping with depression. If you struggle with feeling overwhelmed or with racing thoughts, writing them down can help them to feel more manageable.
How can journaling help
According to the University of Rochester Medical Center, writing down your thoughts and feelings can help you to look at them more clearly and better understand them, helping you gain control. Writing out your thoughts will help you prioritize and tackle your concerns and fears, so you aren’t holding onto negative emotions. Journaling also helps in tracking symptoms daily, which makes it easier to identify triggers. Lastly, journaling allows for positive self-talk, which can help to boost self-esteem and create a more positive outlook on life.
Tips on journaling
There is no one right way to keep a journal, but the following tips can help you get started!
- Consistency is key: Try to keep a consistent schedule with journal entries. By setting aside a few minutes a day, you can monitor your symptoms and effectively track how you feel, which will help you identify triggers over time.
- Keep it simple: Always have a pen and paper handy, so whenever the mood strikes you are ready to write. Or write down your thoughts in the notes app of your smartphone.
- There is no one-size-fits-all: Everyone’s journals will be unique. You might find that you prefer to use your journal as a to-do list to map out what tasks you have and which to prioritize, or you might use it as a sanctuary to discuss and work through your feelings – maybe even a little bit of both! The important take away is to use your journal however you need it.
Connecting with nature
Another method to safeguard your mental wellbeing is by spending time in nature. Taking time outside is a powerful tool in reducing stress and boosting mood. By incorporating nature into your life, you can improve your mental health.
How can connecting with nature help
According to the MN Department of Health, nature enhances your mental wellbeing by reducing stress and anxiety. Spending time in nature lowers stress hormones like cortisol and helps to slow down heart rate and reduce blood pressure. Exposure to natural light helps synchronize your circadian rhythm, improving quality of sleep and promoting brain health. The sound of chirping birds or rustling leaves provides non-demanding stimuli that help to soothe the mind. Natural surroundings help to reduce fatigue and improve mental wellbeing.
Tips on connecting with nature
While ideal to spend time surrounded in forest or in a remote plain, there is no requirement to go off the grid! Even small increments of natural elements have proven benefits. By taking short walks down your street or incorporating small elements of nature into your home, you can improve your mental wellbeing. Here are some tips to incorporate nature into your routine:
- 10-30 minutes: Studies indicate spending 10-30 minutes a day outside 3 times per week can improve your mental health. But any amount is better than nothing, so don’t be afraid to start small!
- Wilderness not required: While a deep forest exploration would be nice, it isn’t always feasible. Studies indicate that spending time in urban parks or even watching natural settings through a window or screen can be beneficial for your mental health. Try adding plants or paintings of natural settings to your space.
- Any activity level: Whether getting active by hiking or gardening, or passively engaging in nature by sitting and taking in your surroundings, you still gain benefits for your overall wellbeing.
Participating in community
Oftentimes, depression and anxiety can lead to isolation and loneliness. Whether due to low-self esteem or feeling too drained to leave the house, those with depression and anxiety can lack the energy to maintain their friendships and connections. This can in turn lead to worsened mental health.
The Journal of Family Medicine and Community Health reports that those with a negative sense of community had a significantly higher odds of reporting depression, anxiety and stress symptoms when compared with those who report a positive sense of community. Engaging in your community can boost your mental health by combating isolation, providing support networks, and offering a sense of purpose.
How can participating in community help
According to The National Alliance on Mental Illness, community is critical for us to thrive, especially for those already experiencing symptoms like loneliness and isolation. Humans have evolved to be social beings, and do not tend to do well in isolation. Community can help provide a true sense of belonging in which you are appreciated for your own individual qualities. By being part of a community, you give yourself the chance to be accepted for who you are.
Community also helps improve mental health by acting as a support network. When you are feeling low or are in need of help, having a strong community can help. Dealing with difficult life situations becomes much easier when you feel like you have a team on your side to help you tackle any obstacles or just to simply listen.
Another way participating in your community could benefit your mental health is by providing a sense of purpose. In a community, each person takes on different roles and responsibilities to help support the group. When you engage in your community, there will be ways in which you can use your specific talents and skills to help the group, rewarding you with a feeling of accomplishment and boosting self-worth.
Tips on participating in community
A major factor of community is acceptance, both from others and from within. To find people who see you for you, it is important to assess what you value or find important.
- Hobbies and interests: Find something you enjoy doing. For example, if you like music, you could participate in local shows and get involved with local bands. Or you could take a cooking class to brush up on your skills. You might find it easier to connect with people who share the same interests as you.
- Values: Participating in causes that are important to you can help you find like-minded individuals. Consider volunteering to help serve free meals, or working in an animal shelter.
- Beliefs: Get involved in a cause that is important to you.
Protecting your mental health in the new year doesn’t require a complete overhaul of your life. Small, intentional steps like nourishing your body, movement, writing things down, spending time in nature, and staying connected to others, can create meaningful shifts over time. Progress doesn’t have to be perfect to be impactful.
If you find that symptoms of depression, anxiety, or overwhelm persist, it may be a sign that additional support could help. At The Remedy Mental Health, we believe mental health care should meet you where you are, offering evidence-based options tailored to your individual needs. No matter how this year begins, support is available and you don’t have to navigate it alone.
