New Year’s resolutions tend to be about physical health — lose weight, eat healthier, stop smoking. Often overlooked is what’s underneath it all: our emotional outlook. Yet, mental health is just as important as physical, with more than800万美国人living with心理困扰and research associating压力与心脏病，糖尿病，高血压和其他疾病有关。
“Being able to learn how to relate to our minds differently, manage stress differently and open ourselves up to what is good in life more supports our resiliency and confidence,” explains psychologist Elisha Goldstein, PhD, author of揭开幸福。“做出选择并养成健康习惯（围绕睡眠，营养和运动）的动力和兴趣始于心理健康。”
因此，今年考虑了其中一些决议来改善您的心理健康，从而改善您的身体和情感健康。
1. BE MORE PRESENT
戈德斯坦说：“存在与消极思考，反省和焦虑的思维成反比，并且与享受呈正相关并有联系。”它可以帮助您意识到何时受到压力并有意识地决定如何做出反应，而不是简单地做出反应。制定日常实践是提高这种意识的一种方法。您还可以练习在日常生活中出现，也许在散步或做碗碟的同时专注于您的感官，或者将手机放下，并真正地调整您的朋友所说的话以及他们的话语背后的情感。
2. PLAY MORE
“When it comes to mental health, play is like brain fertilizer,” says Goldstein, adding that studies show it increases the expression of proteins involved with healthy brain growth and enhances memory and learning. But play doesn’t have to mean toys or games. Find ways to be more playful throughout your day. How can you work in a more playful way? Can you be playful about your thoughts and recognize them as simply thoughts, not necessarily truths? Maybe you can even play during your workout, bringing a sense of curiosity and awareness to how your muscles feel during each exercise.
3.冒险
做任何可怕的事情是可怕的。但是“承担计算的风险在与我们的价值观建立联系时可能会带来很大的时间，”精神病学临床讲师David Austern Psyd解释说NYU Langone Health。当面对风险,而不是让你的hamster-wheel brain generate all the things that could go wrong, identify how it will help you connect with a personal value. Asking your boss for a raise may give you the opportunity to spend more time with your family. Asking someone on a date could lead to a relationship you desire. Let that motivation fuel you to make a move.
阅读更多>THE FINE ART OF MAKING TIMELESS RESOLUTIONS
4.注意您的自我对话
If you tend to be hard on yourself, you may not even realize your inner dialogue is so negative. Goldstein recommends tuning into how you talk to yourself and asking, “If a friend talked to me like this, would I stay in this relationship?” No? Then bring up a positive belief you know is true such as “I am good enough.” Believe and embody that truth for a while, thinking about how it makes you feel or act differently, Goldstein says. Embodying the feeling helps change your brain so you can change your self-talk.
5.练习自信
您是否很难问您想要什么，设定限制并说不？你不是一个人。奥斯特恩说：“不幸的是，这可能导致高压力和不对称的不健康关系。”不过，培养您的自信技能，您可以学会处理生活中压力大的人生情况。首先练习说不 - 即使只是在商店里告诉销售人员，“不，我不需要帮助，我只是在浏览。”随着时间的流逝，将陷入其他情况，例如与工作或朋友一起。
6.找到与自己慷慨大方的方法
戈德斯坦说，这对看护人尤其重要。如果您注意到自己感到压力，请考虑步行10分钟，如果您真正需要的话，甚至是精神健康的日子，可以做一些有趣和愉悦的事情。“考虑，‘爱自己意味着什么？那是什么样的？’”戈德斯坦说。一旦您弄清楚了，就可以在生活中做更多。
7.寻找好
在那些时刻徘徊。白天，您可以在美好的时刻进行监视，并在一天结束时回头回去。“大脑具有负偏见 - 它比阳性更关注负面。从进化的角度来看，我们可以确保我们的安全。”戈德斯坦解释说。“但是大脑不在乎我们是否快乐。”因此，您需要有意识地意识到什么是好事。可能比您想象的要多。
