New year, new me – or so the saying goes. But change doesn’t happen by accident. Waiting until the holiday period is over, when the turkey’s all gone and the eggnog’s curdled, is not the best time to begin thinking about how you’re going to get through the next year.
We all know that January can be a difficult time. Once the glimmer of the holidays fades, we have a long winter still ahead of us and it can feel like an insurmountable hurdle.
So, don’t wait for the Seasonal Affective Order or Blue Monday to kick in – take control now and make yourself accountable for your own self-care.
Become the CEO of Self-Care Inc.
Trying to plan for a whole year can be challenging. We begin with good intentions in January, only to find that our will power and sense of purpose fades by March. One way to combat this tapering off in our self-resolve is to plan your self-care strategy like a business.
That means breaking the year down into four quarters, with specific goals or milestones set for each one, built around a theme. It also means incorporating stakeholders (your friends, family, and wider community) into the plan as none of us operate entirely on our own.
How you decide to break down the year is up to you, but we can give you a roadmap to help you become the CEO of your own life.
First quarter: Me, me, me!
You aren’t only the CEO of your life, you’re also the key shareholder, president, and occupy some main roles in the C-suite. We’re told time and again that company profits matter above all else, so let’s make the first quarter all about you.
January: Regaining control
It’s a classic for a reason! As we hit January, most of us are going to need to regain some order in the diet department. We may have eaten one too many desserts or drunk our fair share of red wine, but now is time to come back down to earth.
Remember, if you’re suffering from depression, alcohol is the last thing you need. Likewise, facing the holiday season when you have an eating disorder can be particularly stressful, and knowing you have a plan in place for January can help you enjoy the moment more.
The important nugget of advice to remember with diet and exercise is to devise a plan that you can stick to long term. The idea is for what you begin in January to last throughout the year.
If you are new to exercise, begin with short, regular sessions that you can build on throughout the year. Don’t try to run a marathon on your first day!
February: Good news
The news cycle can get us down and media strain can overload our mental wellbeing. For this month, we need to get the balance right.
That doesn’t mean ignoring the news totally – it’s healthy to know what is going on in the country and the wider world. However, we need to be more mindful in how we consume it.
There are many approaches you can take, but one is to share an article of “good” or positive news with someone every day. While you may read many stories that don’t fill you with joy, by focusing on those that do, and sharing them with others, you can help restore the balance.
If you find you’re still getting stressed, try to limit the amount that you watch and give yourself media breaks.
March: Set boundaries
As we near the end of the first quarter, it’s time to start looking at what’s next. That means we need to reflect and strategize for the upcoming months.
By this stage, you should have a good foundation of resilience. Your diet and exercise routine is maturing nicely and you’re controlling your intake of news.
However, in the next quarter, the board of members has decided that you need to begin looking outside yourself to help those close to you and in your local community.
Before we do this, we need to firm up your resilience entirely to ensure that your company is able to face whatever is to come. That means setting boundaries.
In this month, you should decide where the lines are in every aspect of your life to protect your emotional well-being. This could be:
Physical: Recognizing where you need your physical space
Sexual: Decide what you do and don’t want to be sexually safe
Workplace: What work-life balance do you want?
Time: Decide how you want to dedicate each day
Second quarter: Springboard for change
Winter is coming to an end. If you head out of the city (or into a park), you’ll notice that flowers are beginning to bloom as the world awakes from its annual slumber. It’s the time of year when the sun begins to shine again – something we can all take advantage of. Here are some suggestions on how to put this time of year to good use.
April: Charity starts at home
This quarter is all about being a springboard for change in the world around you. So, why not begin in your own home?
Your family or housemates also lead complex, nuanced, and often challenging lives. Look closely to see what you can do to cheer them up or simply celebrate who they are. Get creative – and watch how helping others is also a wonderful self-therapy.
May: Be the change in your workplace
Workplace stress is a common problem among Americans. There are many reasons for this, from feeling underappreciated by your bosses to financial difficulties. We don’t want to downplay those very real problems that require individual attention according to your situation.
But it’s also true that your coworkers may be struggling as well (or even if you aren’t). So, in May, why not try to do something to benefit them? This could be on a casual level, inviting people out for a get together, or a more official act like beginning a CSR initiative at work.
June: That community spirit
For the last month in this quarter, let’s look beyond our immediate circle to the wider community. There are so many opportunities for helping others that can be fulfilling for us as well.
We’ve spoken about some of them before, such as enrolling in CIT training or building bridges of support between the city and more rural areas. This is entirely up to you. Look around and get creative, like Dr. David Carbonell did when he started the improv group Therapy Players.
Third quarter: Invest in growth
Hopefully some of your initiatives beyond personal growth will be on the way by now, but let’s not forget who the CEO is! Your personal profits matter. So, let’s dedicate this quarter to investing in yourself and boosting long-term emotional revenue.
July: Wellness travel
The summer is here! And that means travel season is upon us. That doesn’t mean you need to go far afield. Work with whatever budget you have.
That said, we would recommend looking for sustainable, holistic, and personalized wellness retreats that focus on health, mindfulness, and rejuvenation. There are any number of opportunities out there, just look at this list from the Lonely Planet.
August: Tap into your artistic side
Art is healing. While the sun continues to shine and the days are long, lean into this truth. Paint, draw, write fiction, take up woodworking, perform in a play – whatever gets your creativity flowing. Not only does it give you a sense of accomplishment, but it can help you to reflect and grow as a person. Never underestimate the power of art!
September: Journal your thoughts
Speaking of reflection, if you don’t already, consider keeping a journal of your thoughts. For those of you who are just beginning, try writing a few short lines every day. The important part is to build up the habit. Let that be your challenge for this month as summer fades and we become naturally more reflective.
Fourth quarter: Lean on the professionals
Let us be clear – if you need professional support, get it. That being said, if you have gone the whole year without it, but think you could benefit from support, try giving it a go.
Even if you’ve followed our advice for the entire year so far, you may still feel that something isn’t quite right. For people suffering from mental health challenges, this gnawing feeling can be particularly challenging.
October: Get therapy
The number of Americans seeking therapy is steadily rising year on year. Having a professional to talk to can empower you to overcome the more challenging aspects of your mental health.
Remember, as with any service, it pays to shop around. It’s important to find a person who you click with on an emotional level, as this can play a substantial role in the effectiveness of the support.
If you’re new to therapy, try during the month of October and see how you feel. Think of it as a trial period.
November: Peer support
Mental health covers a wide spectrum of issues, from substance abuse to PTSD and beyond. One semi-professional resource that is available is peer support networks, where individuals who have suffered similar issues to yourself gather together to share their experiences.
They are sometimes entirely peer-led, and other times helmed by a therapist or psychologist. Whatever your issue is, have a look around in your local area to see if you can find one that works for you.
December: The ultimate professionals
It’s December again! A whole year has passed and, if you’re still struggling, perhaps it’s time to look at the most experienced mental health professionals there are – support pets.
Now, purchasing or adopting any animal should be done in good faith. The tendency to get pets at Christmas time and then later abandon them should not be condoned.
However, if you are committed to being responsible for them, support pets can have a huge number of mental health benefits.
If you aren’t entirely sure – don’t get one! Instead, find a local shelter or a friend’s house where you can visit and benefit from their healing presence.
Turn transaction into action
It may appear that our society is becoming more transactional in nature, ruled by the simple mantra of “what can I get out of this exchange?” This approach doesn’t necessarily bode well for our mental health services, which are under threat of being defunded or relegated.
You know what they say, if you can’t beat ‘em, join ‘em – but do it in your own way. With a little planning, you can turn your self-care roadmap into a blueprint of change. By focusing on your own empowerment, you can in turn empower others.
Self-Care Inc. must turn a profit this year. The CEO, principal shareholder, and other key stakeholders demand it. It’s time to go corporate.
Reach out to us at MHAI for more information.
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