The new year has already begun, but resetting your mind and well-being is never too late. Now is still a great time to refocus, not just on goals like finding a better job or improving finances, but also on prioritizing your well-being with a mental health reset.
Financial struggles, housing insecurity, work problems, and other daily challenges can seriously affect one’s well-being. The good news? You don’t need big, complicated plans to improve your mental health. Even small steps can create real change. Here are 10 simple ways to reset your mental health in the new year, no matter what you are facing.
1. Start Your Day with One Positive Thought
Mornings can set the tone for your whole day. If you wake up feeling stressed or overwhelmed, try shifting your focus. Instead of worrying about what might go wrong, choose one small, positive thought.
For example:
- “Today, I will do my best, and that’s enough.”
- “I am strong enough to handle this day.”
- “I deserve support, and I am open to receiving it.”
It might feel silly at first, but positive thinking can help shift one’s mindset and build resilience over time.
2. Take 5 Minutes to Breathe and Reset
When stress builds up, your body reacts; your heart races, your muscles tense, and your mind feels scattered. A simple breathing exercise can help you feel more in control.
Try this:
- Take a slow, deep breath through your nose for four seconds.
- Hold it for four seconds.
- Slowly exhale through your mouth for four seconds.
- Repeat a few times until you feel calmer.
It only takes a few minutes, but mindful breathing can help reduce stress, ease anxiety, and help you feel more grounded.
If stress and anxiety are affecting your daily life, our therapy can help you manage your emotions. Schedule your first session here and find balance and control.
3. Get Outside, Even for a Few Minutes
Staying indoors and shutting out the world is easy when life feels overwhelming. But fresh air, sunlight, and even a short walk can make a big difference.
- If you have a park or a quiet place nearby, try to spend a few minutes there.
- If you’re in temporary housing, step outside for fresh air.
- If mobility is challenging, sit by a window and let natural light in.
Nature can boost your mood, clear your mind, and help you feel more connected to the world.
4. Stay Hydrated and Eat When You Can
When you’re struggling, eating healthy may not seem like an option. Even small choices like drinking more water or eating one nourishing meal a day can help your body and mind function better.
- Carry a water bottle and drink throughout the day.
- If you can access fruits or vegetables, add them to your meals.
- Eat what you can, when you can, and be kind to yourself.
Taking care of your basic needs, even in small ways, supports your mental well-being.
If you’re unsure how to create or maintain positive routines, you don’t have to figure it out alone.
Our Healthy Habits Therapy provides guidance, support, and practical strategies to help you make lasting changes.Reach out today and take the first step toward a healthier, more balanced life.
5. Connect with Someone You Trust
Loneliness makes mental health struggles even harder. If you’re feeling isolated, try reaching out to someone, even if it’s just for a short conversation.
- Call or text a friend or family member.
- Visit a local support group or resource center.
- Talk to a caseworker, social worker, or therapist.
You don’t have to handle everything alone. Building connections, even little by little, can help you feel supported.
6. Set One Small, Realistic Goal
Big goals can feel overwhelming, especially when facing housing or financial struggles. Choose one small, manageable goal instead of focusing on everything at once.
For example, if you’re looking for housing, commit to making one phone call or email daily, or if you’re feeling stuck in stress, commit to five minutes of deep breathing or stretching each morning.
Small progress is still progress. One step at a time, you can move forward.
7. Reduce Negative Self-Talk
We are often our own worst critics. It’s easy to feel like you’re failing or not doing enough when you’re going through tough times. But how you talk to yourself matters.
- Instead of saying, “I’ll never get through this,” try “This is hard, but I’m doing my best.”
- Instead of thinking, “I’m not good enough,” remind yourself, “I am worthy of care and support.”
Changing your inner voice takes time, but learning to be kinder to yourself can make a big difference. Our therapy can help you get there. Take the first step toward a more positive, supportive inner voice now.
8. Ask for Help Without Guilt
Many avoid asking for help because they feel ashamed or like a burden. But everyone deserves support. If you’re struggling with housing, food, or emotional challenges, reach out to local resources:
- Section 8 housing programs for stable living options.
- Disability assistance if you’re unable to work due to health issues.
- Mental health support through low-cost therapy options.
Seeking help is a sign of strength, not weakness. You don’t have to go through this alone.
9. Find a Healthy Way to Express Your Feelings
Bottling up emotions makes stress worse. Finding an outlet can help you process what you’re going through and feel lighter with a mental health reset.
- Write in a notebook—even if it’s just a few sentences.
- Talk to a trusted person about your feelings.
- Draw, listen to music, or engage in another small creative activity.
Expressing yourself, even in small ways, can help you process emotions and find clarity.
10. Consider Therapy or Group Support
If you’re feeling overwhelmed, individual therapy or support groups can help. You don’t need to have everything figured out; sometimes, just having a space to talk is enough.
At Golden Touch, we offer:
- Affordable therapy options, including group sessions for support.
- Help navigating resources like housing, disability, and social services.
- A safe, welcoming space where you can start healing at your own pace.
Therapy isn’t just for people in crisis but anyone who wants support, guidance, and a fresh start.
Take the First Step Toward a Mental Health Reset
At Golden Touch, we understand that mental health challenges don’t exist in a bubble. That’s why our services go beyond therapy; we provide objective support for those who need it. Ready to start fresh? Join a support group, book a session, or seek guidance. Your reset starts today.
