Enhancing Wellness in
School Mental Health

Focusing on Wellness in the New Year

During the holiday season, millions of people make New Year’s resolutions. The top three most popular resolutions include:
Losing weight
Spending more time with family and friends
Reducing the amount one smokes or drinks.
Other popular resolutions include: reduce stress, enjoy life more, eat healthier, get fit, pay off debt, save money, learn something new, volunteer to help others, take a trip, and get organized.
However, most people report that they cannot keep their resolutions beyond the first month of the new year. Setting goals is one thing; following them constitutes something altogether different.
New research reveals that choosing the right goals and developing concrete strategies to achieve them increases the likelihood of keeping your resolutions.
In the January 2006 edition of the Harvard Health Letter, researchers identified practical techniques for keeping new year’s resolutions.
Don’t set too many goals
Research suggests that many people do not keep their resolutions because they chose too many goals. Focus on one or two meaningful resolutions in order to achieve success with them.
Create a list of all the goals for the new year. Read over the list once or twice, and then put it aside for a day. During this time, think about your goals and how they can positively impact your life.
When you return to the list, rank order your goals in terms of how you stand to benefit from obtaining them.
Set specific goals
Instead of trying to usher in a series of broad and sweeping changes, be specific about the results you want to see. Wanting to be a “better person” provides little clarity about how to reach this goal. Instead, list specific ways that you feel you could be a better person (e.g., volunteering, working out two times a week)
Choose realistic goals
Another common mistake is to choose unattainable goals. Shoot for the moon, but settle for the stars: Break larger goals into smaller, more manageable steps in order to reach your goals.
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Strategies to Prevent Everyday Stress

If you want to reduce the amount of stress in your life this year, isolate one stressor and write out a step-by-step plan to work on managing it in different ways. The following are some additional tips to consider while achieving your goal.
Drink plenty of water and get plenty of sleep
Exercise for at least 20 to 30 minuets a day
Don’t take breaks or eat lunch at your desk. Get up and walk around and talk with others.
Share your feelings with friends and family
Visually rehearse potentially stressful situations such as a work presentation
Try keeping a journal or diary
Be willing to say no. Do not take on more responsibility than you can handle.
Do one thing at a time
References
National Mental Health Association. Stress- Coping with everyday problems. Retrieved January 12, 2006, from http://www.nmha.org/infoctr/factsheets/41.cfm.

Focusing on Wellness in the New Year

Pick goals that reflect your own interests
Research shows that people are more likely to reach their goals when they select ones motivated by their own expectations rather than those of their friends or coworkers. Forget about everyone else’s diet plan and try to focus on what works best for you.
Develop a practical plan with simple steps
Begin by deciding on a goal. Then develop monthly, weekly, and daily checkpoints. Always keep the end result in mind. Write your plan down in a notebook and make a note of your progress throughout the new year.
Plan for relapse prevention. Some days, you may not want to go to the gym after work. Think of ways to work around this hurdle in the future (e.g. pair your goals with a friend or social responsibility).
Relate the desired behavior to an existing habit
For example, if you want to be better about taking medications everyday, keep your pills next to your toothbrush. Whatever you choose to focus on for the new year, try to make it a lifestyle choice. Find ways to integrate your goals within the larger framework of your life.
References
Harvard Health Letter. (January 2006). Psychologists identify ways to meet your New Year’s resolutions. Retrieved January 12, 2006, from http://www.health.harvard.edu/newsletters/Harvard_Health_Letter.htm.
Salt, M. (January 9, 2006). Keeping your new year’s resolution. Retrieve January 12, 2006, from http://www.news14charlotte.com/content/entertainment/default.asp?ArID=110208&AC=True.