Beyond Resolutions: 5 Ways to Build Lasting Mental Wellness in the New Year

At the start of a new year, you’re likely thinking about changes you want to make, including bad habits you’d like to eliminate and healthy habits you’d like to implement. 

At Sydea Medical Practice in Newport Beach, California, our team, led by Venice Sanchez, MD, hopes that part of your 2026 resolutions include making changes and adopting new practices that promote mental and emotional wellness. 

In this month’s blog, we’d like to recommend five ways you can boost and preserve your mental health this year and beyond. 

1. Move your body

Although you may associate exercise with physical health, movement also has significant mental health benefits. Physical activity has been shown to reduce symptoms of depression, post-traumatic stress disorder (PTSD), and attention-deficit/hyperactivity disorder (ADHD). 

In addition, exercise boosts cognitive function and helps your brain stay adaptable and open to change and learning new things. 

Daily movement doesn’t have to be workouts that are intense and hours long. Instead, find ways to move for a few minutes at a time every couple of hours. Interrupting sedentary tasks by taking a walk, climbing stairs, or doing some pushups boosts attention span and concentration. 

2. Fuel your body

Food fuels your body, and not eating enough vital nutrients can significantly impact your mental health. 

Even if you don’t make drastic changes to your eating habits, choosing to focus on consuming more whole foods can really boost your mental wellness. Whole foods include fruits, vegetables, legumes, whole grains, and nuts. Increasing your water intake can also reduce your risk of dehydration, which impacts cognitive function.

3. Prioritize good sleep

Getting enough quality sleep is vital for physical and mental health. In fact, the American Psychological Association reports that those who don’t get enough good sleep are less happy and more anxious. 

To encourage better sleep, we recommend following these guidelines:

• Go to bed and get up at the same time every day
• Don’t drink caffeine after 3 p.m.
• Create a relaxing environment in your bedroom
• Keep your bedroom dark and cool 

It’s also important to keep the blue light from screens out of your bedroom at night. 

4. Go outside 

Exposing yourself to the sun and increasing your levels of vitamin D can do wonders for your mood and mental health. Even five minutes of sunshine a day does your mind and heart a lot of good. 

As often as you can, find ways to go outside and enjoy the sunlight. You can take a quick walk, have a work meeting outside, eat lunch in a park, do your exercise routine in the backyard, or open your window and breathe in the fresh air. 

5. Stay connected to others

As humans, we have a strong need for connection with others. Healthy friendships help ease loneliness, provide you with emotional support, and add overall meaning to your life. Maintaining strong social relationships often requires intentionality, so make time to connect with friends through quick texts, lunchtime phone calls, or monthly dinner dates. 

To learn more about habits that promote optimal mental and emotional health, schedule an appointment with our team by calling our office or using our online booking feature today.