January Is Mental Wellness Month: Ways To Prioritize Your Mental Health

As you transition from the festive season into the new year, it may be beneficial to shift your focus inward after the rush of the holidays. January, recognized as Mental Wellness Month, provides an opportunity to consciously reflect, reassess, and recalibrate your mental health strategies. This event is not focused on survival or getting through the winter months but on proactively emphasizing mental health awareness and self-care.

For Mental Wellness Month January 2024, it can be valuable to prioritize mental well-being, establish healthy habits, and fortify your mental health for the year ahead. Embracing mental wellness topics and adopting healthier coping strategies may catalyze significant changes in your life, fostering resilience, happiness, and overall well-being.

What is Mental Wellness Month?

Mental Wellness Month, observed every January, is an event dedicated to promoting awareness and understanding of mental health, its impact, and the importance of mental well-being. January's Mental Wellness Month highlights the value of integrating emotional and physical health and understanding the link between your mind's health and your body's state. 

This mental health initiative aims to educate the public about the current state of mental health in the US to reduce the stigma associated with it and provide resources to those who may benefit. As Mental Wellness Month approaches in 2024, you may choose to take the opportunity to prioritize your mental well-being and educate yourself and others on factors contributing to a current mental health crisis in the US. 

Current mental health data 

According to recent data, society is experiencing a mental health crisis. The World Health Organization (WHO) reports that roughly one in four people globally will be affected by mental illness in 2024. In the United States alone, approximately 46.6 million adults experience mental illness in any given year. Additionally, The National Alliance on Mental Illness (NAMI) reports that one in six youth between the ages of six and 17 experience a mental health disorder each year. 

The COVID-19 pandemic has further exacerbated this crisis, with a marked increase in symptoms of anxiety and depressive disorders since the event. This recent data points to the need to prioritize mental health, address the driving factors of mental illness, and make treatment more accessible to those in need. These goals drive Mental Wellness Month's mission to destigmatize mental health and inspire positive change.

Tips for prioritizing your mental health for Mental Health Month 2024 

To encourage mental wellness during January Health Awareness Month, below are a few tips for incorporating mental wellness into your routine for the new year. 

Practice self-care

Engaging in January self-care practices may effectively build momentum in the new year in developing sustainable and healthy habits. In a fast-paced world, taking time to care for one's body and mind can be essential. Regular self-care routines can lead to improvements in mood and anxiety levels and may also equip individuals to handle stress more effectively. Physical health plays a significant role in this process. Maintaining a healthy lifestyle can influence neurochemicals in the brain, promoting feelings of happiness and reducing stress, anxiety, and depression.

Healthy habits like stretching and staying hydrated may also significantly contribute to mental wellness. Stretching or practicing yoga can provide a moment of mindfulness, creating a space for relaxation and stress relief and allowing you to focus on your body. Additionally, staying hydrated can be crucial for optimal brain function. Dehydration can lead to lethargy, difficulty concentrating, and mood fluctuations. Being mindful of how much water you drink throughout the day may help regulate key functions and promote overall mental well-being.

Seek education

Pursuing education about resources, the latest developments, and trends in mental health can be integral to understanding mental wellness and nurturing an empathetic and aware society. Knowledge about mental health conditions, their symptoms, and the treatments available can empower individuals to make informed decisions regarding their mental health. Staying informed about the latest developments in mental health research can also ensure individuals are equipped with the most recent and effective strategies for managing their mental health.

The National Alliance on Mental Illness (NAMI), the American Psychological Association (APA), and the National Institute of Mental Health (NIMH) are leading organizations that offer a wealth of resources and education to individuals looking to learn more about mental health.  

NAMI provides in-depth information about mental health conditions and promotes awareness through events and programs, working to improve community involvement. The APA offers a comprehensive set of resources on various aspects of mental health, from understanding various mental health disorders to ways to seek help, which can be instrumental in destigmatizing mental health. 

NIMH provides scientifically rooted materials and articles on mental health, offering the bedrock for evidence-based understanding and advocacy. By leveraging these resources, individuals may become more aware of the current state of mental health research and contribute to the cause of improving collective mental wellness.

Practice mindfulness

One of the January wellness topics to consider is mindfulness. Mindfulness, the practice of being fully present and immersed in the current moment, allows you to create a space between yourself and your thoughts. It may encourage you to observe your thoughts objectively, without judgment or reaction, providing a unique perspective to understanding your mental patterns. This understanding may help you recognize negative thought loops or self-defeating narratives, leading to improved management of emotions and overall mental well-being.

Incorporating mindfulness practices into your daily routine can be a powerful tool to prioritize mental health, especially as you enter Mental Health January. Activities like focused breathing, mindful walking, or meditation can help reduce stress and anxiety, improve attention, foster emotional resilience, and promote general well-being. Regularly practicing mindfulness allows you to cultivate inner tranquility through life's ups and downs and handle challenges with greater ease and acceptance.

Balance stress and rest 

Managing stress and ensuring adequate rest can be vital for overall well-being, especially when considering mental health. The nervous system plays a key role in this process, acting as a crossroads between physical and mental states. Sustained high levels of stress can lead to an overactive nervous system, potentially resulting in: 

• Chronic anxiety
• Insomnia
• Hypertension
• Inflammation
• Anxiety

Conversely, rest periods allow the nervous system to recover, fostering a sense of calm, improving sleep quality, and boosting mood. A balance between stress and rest can be essential for maintaining a healthy nervous system. 

Stress is not inherently harmful. It is a normal physiological response that prepares the body to face challenges, enhancing focus and performance. However, when stress becomes chronic, and one struggles to manage or mitigate it effectively, it can have harmful impacts. In such cases, one’s relationship with stress becomes detrimental, not the stress itself. You may improve your overall relationship with stress by cultivating a mindful approach to stress and recognizing it as a temporary state that can be managed.  

Keep a journal 

Maintaining a journal can be a highly beneficial practice for mental health. It can allow you to articulate your thoughts and feelings to facilitate a more profound understanding of your thoughts and emotional patterns. This mindful practice may also enhance mood, manage symptoms of mental health disorders, and improve overall psychological well-being. 

In a recent study, researchers looked at the benefits of positive affect journaling on mental health. Positive affect journaling involves reflecting on positive emotions and experiences in a journal. In the study, researchers found that this form of journaling was able to effectively mitigate mental distress and increase overall well-being. They concluded that journaling can be a self-care exercise to foster mental wellness by promoting self-awareness, gratitude, and resilience.

Talk to a therapist 

Talking to a therapist is another way to improve your mental health this January, and you don’t have to have a diagnosis or mental illness to do so. However, some people may face barriers to in-person therapy, such as cost or distance, which can make it challenging to find support. In these cases, online therapy with platforms like BetterHelp may be beneficial. 

Online therapy can offer accessibility and flexibility. For individuals grappling with anxiety, depression, or other mental health conditions, this modality provides a safe environment to express their thoughts and feelings without judgment. This form of therapy breaks down geographical barriers, enabling individuals to access help irrespective of their area of residence. 

Furthermore, online therapy holds significant potential for marginalized communities. It may help individuals overcome the stigma, bias, and discrimination that often act as barriers to seeking care. By providing a comfortable, and compassionate space, online therapy can play a pivotal role in making mental healthcare more inclusive and accessible to all.

Researchers have examined the effectiveness of online-delivered cognitive-behavioral therapy (CBT) compared to in-person CBT. In one study, they found that online CBT was able to effectively treat various mental health disorders, including more severe conditions like major depressive disorder (MDD).