It has been proven that these simple actions can help you manage stress and find more meaning in life this new year.

Here are 10 effective ways to take care of your mental health in 2024:

1. Try a proven way to sleep better

   Getting enough sleep is one of the most important things we can do for our mental health. If you have trouble falling or staying asleep, consider Cognitive Behavioral Therapy for Insomnia (CBT-I). Studies have shown that this therapy is as effective as sleep medication in the short term and more effective in the long term. It addresses sleep-related anxiety and teaches relaxation strategies.

2. Learn to distinguish whether your anxiety is protective or problematic

   Feeling anxious from time to time is normal and even useful, as it can improve performance and help us recognize danger. However, if worry and fear are constant, it may be a sign that you need help. Signs such as restlessness, feelings of dread, increased heart rate, and difficulty concentrating are indicators of problematic anxiety.

3. Break the cycle of worry

   If you tend to ruminate, there are simple ways to control this habit. Distractions such as solving a crossword puzzle or listening to music can be effective. You can also set a 10–30 minute timer to allow yourself to think about your worries and, once it rings, move on.

4. Try the “5 Things” method

   Basic household chores can seem impossible when you’re struggling with mental health issues, but living in clutter can worsen your mood. KC Davis, author of How to Keep House While Drowning, recommends focusing on five main categories of mess: trash, dishes, dirty laundry, things with a place, and things without a specific place. Tackle one category at a time to keep your space livable without feeling overwhelmed.

5. Practice gratitude

   Gratitude is a positive emotion that enhances emotional well-being. To benefit from it, it’s important to express it regularly. This may include writing thank-you letters or keeping a gratitude journal. Expressing gratitude to friends, partners, or colleagues can also strengthen your relationships.

6. View aging with optimism

   Your perspective on aging can impact your health and longevity. Research shows that an optimistic attitude toward aging can add years to your life. To foster a positive outlook, focus on the benefits of aging, such as greater well-being and emotional wisdom. Look for role models in older adults who remain active and engaged in their communities.

7. Engage in artistic activities

   Art can improve mental well-being regardless of skill level. Activities like writing, singing, or drawing can boost your mood. A simple way to start is by coloring mandalas, which has been shown to reduce anxiety.

8. Seek a little awe every day

   Connecting with the physical world can be incredibly restorative. Try taking an “awe walk,” where you observe your surroundings as if it were the first time. Pay attention to details such as the wind on your face or the colors of the sky, and enjoy the sensory experience.

9. Take a tech break

   Technology can affect our ability to focus. To improve concentration, try taking “tech breaks” every 15 minutes, during which you set your phone aside and focus on your tasks. Gradually extend the time between breaks to enhance your focus.

10. Breathe deeply

    Deep breathing is a quick technique to calm the mind and body. Try the 4-4-8 breathing exercise: inhale for four counts, hold for four counts, and exhale for eight counts. This simple exercise can help ease fear and anxiety, improving overall well-being.

By adopting these practices in your daily life, you can take concrete steps to improve your mental health in 2024. Each of these actions, supported by scientific research, has the potential to reduce stress, increase resilience, and help you find a greater sense of purpose and well-being in the year ahead.