10 ways to support your mental health in 2024

Since the height of the pandemic, there has been a cultural shift in the way we talk about mental health. It’s as if the years of isolation and uncertainty helped us understand how vital our emotional needs were to our overall well-being.

Now that we’re paying more attention to our inner lives, it’s also essential that we take action. Fortunately, there are a number of things that everyone can do to nourish their mental health and find moments of joy.

Here are some of our favorite tips from the past year as we prepare to enter 2024:

1. Try a proven way to sleep better

Experts say that getting enough sleep is one of the most important things we can do for our mental health. If you’re having trouble falling or staying asleep, studies have found that cognitive behavioural therapy for insomnia, or CBT-I, is as effective as using sleep medications in the short term — and more effective in the long term. CBT-I helps people address anxieties about sleep and find ways to relax. To find a provider, try the Society of BehavioUral Sleep Medicine directory at behavioralsleep.org.

2. Learn how to tell whether your anxiety is protective or problematic

It’s normal to feel anxious from time to time. In fact, having some anxiety can actually be useful. Experts say an internal alarm system can improve our performance, help us recognize danger and even encourage us to be more conscientious. So we asked Dr. Petros Levounis, president of the American Psychiatric Association: How much anxiety is too much?

“If you start to notice that worry and fear are there constantly, that is a signal that you need some help,” he said.

Other signs to look out for include restlessness, a sense of fear or doom, increased heart rate, sweating, trembling and trouble concentrating.

3. Stop the worry cycle

If you have a tendency to ruminate, there are a few simple ways to curb the habit. The first is to distract yourself: Research shows that diversions can help get your mind off whatever is stressing you out. Try playing a word game or listening to music, paying close attention to the lyrics.

Other times, it’s better not to fight the urge — but that doesn’t mean you should let your thoughts spiral out of control. Set a timer for 10 to 30 minutes of dedicated rumination time, and give yourself permission to mentally mull things over. When the timer goes off, it’s time to move on.

4. Practice ‘five things tidying

When you’re struggling with your mental health, basic tasks such as washing dishes or doing laundry can feel impossible. But living amid mess can make you feel even worse. KC Davis, a licensed professional counseLlor and author of the book “How to Keep House While Drowning,” advises focusing on function over aesthetics — your home doesn’t have to be perfect, but it should be livEable.

An efficient way to keep things from getting out of hand is to practice what she calls “five things tidying.” Tackle the five main categories of clutter — trash, dishes, laundry, things with a place and things without a place — one at a time to help cleaning feel more manageable.

5. Embrace gratitude

Gratitude is a positive emotion that can arise when you acknowledge that you have goodness in your life and that other people — or higher powers, if you believe in them — have helped you achieve that goodness.

To really reap the benefits of gratitude, experts say, it’s important to express it whenever possible. That might include writing letters of thanks or listing the positive things in your life in a journal. Giving thanks to friends, romantic partners and even co-workers can also offer a relationship boost.

6. Be optimistic about ageing

Research shows that mindset really matters when it comes to health, and it can even extend your life. A classic study found that people who were optimistic about aging lived 7 1/2 years longer than those who had negative perceptions of it.

To adopt a more positive outlook about getting older, shift your focus to the benefits of ageing, including better emotional well-being and higher emotional intelligence. Look for ageing role models, too: older people who stay physically active and engaged in their communities, or those with traits that you admire.