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Stop panicking. Own your personal power

10 doable, mental well-being tips for 2023

mental well-being tips
Psychotherapist Noel McDermott (left) and Myrlinda Rose A. Ngo, RGC, RPsy

The Lunar New Year is an ideal time to become better versions of ourselves. We can do this through exercise, a healthy diet, thriftiness, or spending more time with family and friends.

Myrlinda Rose A. Ngo, RGC, RPsy, counselor of the Benilde Well-Being Center (BWC) of the De La Salle-College of Saint Benilde, has an advice on how to meet such tall order: “To be able to keep our resolve, it would be helpful to just think of one goal that would be doable and keep it simple.”

Psychotherapist Noel McDermott, who has 25-year experience in health, social care, and education, stressed the importance of setting realistic aspirations. “Don’t rely on motivation alone. Ask for support from others,” he advised. “Build from small change to bigger change, just keep going until it becomes a habit. Once you have mastered it, add the next one to lead to your bigger end goals.”

“We need to come up with specific action steps that will help us achieve this,” Ngo added. “If we are able to do these for 21 days without skipping a beat, our goal becomes a habit which leads to personal growth.”

Both experts underscored the importance of prioritizing mental health for over-all well-being. Channel Eye Media content editor Sue Fitzgerald listed down several psychological resolutions suggested by McDermott.

Here are reminders for a better you in 2023:

  1. Stop panicking.

There is often little you can do about big events around you. Focus on what you have influence over. These may be yourself and your loved-ones.

  1. Live in the moment.

Don’t dwell on the future. Be mindful about what you nurture.

  1. Build better financial habits.

Good money management helps ease anxiety. This puts you in a better position to deal with financial pressure. Make a budget, cut costs and clear debts. Make an emergency fund.

  1. Live more healthily.

Implement routines. Eat nutritious food. Sleep properly. Stay hydrated. Exercise regularly. Engage in yoga and stretch.

  1. Build your network.

Reconnect with old friends and family. Take the time to make new connections. This will help you feel more balanced.

  1. Own your personal power.

You control your responses to life events. You can be your own internal child, adult or parent. The child may be emotional, spontaneous and creative. The adult sees reality and learns from it. The parent can make difficult choices.

  1. Don’t rely on motivation alone.

Motivation is a feeling that comes and goes. It tends to be more useful for short-term gain.

  1. Develop habit-forming behavior.

Repeated action is viewed by the brain as important. Keep a new behavior in place for three months. It will then be a habit.

  1. Start small.

For example, you aim to be fit next year. Set yourself to be more active every day. Target up to 10,000 steps a day. Once you have mastered it, set a new one, like going to the gym.

  1. Hold yourself accountable.

Peer pressure is key. Join a group of people with the same objectives. The cheer and the positive feedback—that’s a reward in itself.


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