How to set mentally healthy goals for the new year

Improving our mental health can seem like a large goal to tackle, especially if you’re currently undertaking your own personal recovery journey, but by breaking it down into smaller, simpler, goals, it will seem more realistic.

If you need extra support in setting mental health goals relevant to your recovery journey, then a Mates4Mates Recovery Coordinator can assist you in developing a recovery plan to help improve your overall quality of life. Click here to find out more.

Why goal setting is important

By setting mental health goals to achieve throughout the year, it will provide you with a sense of purpose as you strive towards successfully completing what you’ve set out for yourself, improving your self-motivation as well as your self-esteem and confidence.

When our mental health is optimal, we then feel more motivated and confident to link into groups and communities of like-minded people, helping to feel a sense of belonging and reduce isolation.

In reaching your mental health goals, you’ll be able to become less reactive and more tolerant of the difficulties of life which in turn can improve your relationships with your loved ones. It can also improve your ability to tolerate and manage chronic pain.

Examples of mental health goals include:

• Finding safe ways to manage stress, anxiety, or depression
• Seeking support – whether this be from friends and family or a psychologist/counsellor
• Connecting socially with a like-minded community
• Making time for mindfulness
• Practicing self-love and self-compassion

It’s important to remember that your goals should be unique to you and your experiences and needs.

How to set mental health goals

What is your “why”?

Before setting your goals, take the time to think about your reasoning and the purpose behind it. This will help you maintain focus on reaching your mental health goals and ensure that you are making goals that match your personal needs and choices.

SMART goals

Although we have previously discussed the SMART acronym for setting goals, this is a formula that is easy to follow and works. SMART stands for Specific, Measurable, Achievable, Relevant, and Timely. By taking the time to reflect your mental health goals against these measures, it will help ensure that you have set appropriate goals and will increase your chances of success.

Set short-term and long-term goals

Setting one large goal can sometimes become overwhelming and may see you calling it quits earlier than you had planned. By breaking down your goal in to short-term and long-term targets, this will be more manageable. Plus, by ticking off the short-term goals, it will then increase our motivation to work towards those larger, long-term goals.

For example, a long-term goal of decreasing feelings of isolation can be broken down into short-term goals of reaching out to a friend or attending at least one social connection activity each week.

Tips on how to stick to your goals

Seek support when you need it

There’s nothing wrong with reaching out for help when we feel our mental health declining. Sometimes it can be helpful to speak to a professional, such as a psychologist or counsellor. Our team is here to support you when you need it most and you can receive a referral from your doctor to speak to one of the Mates4Mates psychologists.

Movement is medicine

Treating all aspects of our wellbeing is essential for recovery which makes looking after our physical health important too. By taking the time to include movement in your schedule, this will help to clear your mind, maintain focus, and help keep your mental health balanced and positive.

Remember: it will take time

There is no rush against the clock when it comes to achieving goals made to improve our mental health. It will take time, work, and dedication, and at times we may need to hit pause on this journey so that we can ensure we are taking care of our overall mental health along the way.

Remember that achieving mental health goals is not linear. Some days it might feel like you’re taking two steps forward, then one step back. This is normal so don’t be discouraged. In those days that it feels like a step back, go back to your planning and utilise your tools to assist you in making that next step forward again.

If you are in crisis and need immediate support, contact 000 or attend your nearest hospital. For more crisis support contacts, click here.

Written by Mates4Mates Psychologist, Jonathan Moscrop