Transitioning back to a normal work or school schedule after the holidays, along with the stress of trying to start or maintain a New Year’s resolution, can take a toll on people’s mental health.
Dr. Taft Parsons III, vice president, chief psychiatric officer, Aetna Inc./CVS Health Corp., spoke with Providence Business News and offered some advice on managing these challenges and the best ways to stay motivated and maintain a healthy outlook.
PBN: What are some physical and mental health challenges that come with the new year?
PARSONS: January can be a difficult time for our mental health; whether it’s transitioning from the holidays back to a normal work or school schedule, the stress of trying to start or maintain New Year’s resolutions, or the overall mental fatigue that some experience following the holiday season. Additionally, many individuals may feel the need to make a major change in their daily life because it’s a new year or find that they set goals, which are ultimately unrealistic, amplifying their stress.
PBN: Why are winter months associated with mental health challenges?
PARSONS: The reality of a long winter ahead, especially for those that live in a cold climate such as Providence, can create anxiety and stress as the days are shorter, the weather is harsher and there is less natural daylight. As a result, individuals spend less time outside. People also tend to sleep longer, socialize less and gravitate toward unhealthy food choices, resulting in overeating.
PBN: What are some tips for those concerned about managing these physical and mental health challenges?
PARSONS: If you are focused on making lifestyle changes, don’t look to add something new, such as a whole exercise plan, when you don’t have a foundation for it. Instead, start small and build off your current lifestyle.
Setting expectations too high can make things difficult. Once you get started with a small habit – just walking for five minutes a day, for example – it can be easier to motivate yourself to do a bit more. And when you make a small habit, you can stack a bit more on top each time.
For additional support, it can help to talk to someone about tools and resources available to help set realistic and attainable goals.
And if you want to combat the mental fatigue that comes with the winter, a simple tip is to start your morning at the same time each day with bright light.
PBN: What are the best ways for someone to start the new year with a healthy outlook?
PARSONS: Focusing on your overall well-being can be extremely beneficial. Try to avoid fatty and high-carb foods, drink plenty of water, plan a trip to a warm, sunny spot if you can. But for those of us in colder environments, we can still find ways to get outside – hiking, skiing, snowshoeing – to boost your heart rate. Even a few minutes outside can make a big difference. Most importantly, give yourself a break and let go of some stressful things so you can better focus on your mental health and well-being.
PBN: How can people stay motivated to accomplish their New Year's resolutions?
PARSONS: Making resolutions is easy, sticking to them is much more difficult. In fact, one study found that about 64% (nearly two-thirds) of people abandon their New Year's resolutions within a month.
Unfortunately, not meeting a goal can cause unneeded stress; it can also discourage the planning of future goals. Rather than trying to add something like an exercise habit or a new diet, focus on taking something off your plate or ending certain habits. This could include no longer attending events that don’t provide you with value or happiness or ending unhealthy habits such as a glass of wine at night.
Katie Castellani is a PBN staff writer. You may contact her at Castellani@PBN.com.
