Just as we must prioritize our physical health, it’s crucial to support our mental health and cultivate a positive outlook.
As we usher in 2026, it’s the ideal time to set some resolutions for the coming year about how you can get tuned into your mental health — and engage in self-care that helps you flourish. At In Touch Counseling, Janelle Adams, MA, LMFT, ATR, offers practical strategies to help you build resilience and thrive mentally this year.
We are all busy and, at times, overwhelmed by obligations, relationship complexities, and the unique challenges we face in each season of life.
Here are tried-and-true ways you can care for your emotional self, because you deserve some TLC!
You may think of diet as affecting only your physical health, but what you eat significantly impacts how you feel.
A diet of highly processed foods, fast food, and foods high in sugar and salt, that are eaten on the run, contributes to feeling sluggish, anxious, and depressed. It can also disturb your sleep, mess with your hormones, and cause you to gain weight.
Instead, aim to eat plenty of fresh fruits and vegetables, healthy fats and omega-3s (olive oil and salmon contain these, respectively), legumes, whole grains, nuts, and seeds.
Motion is lotion, as they say — but not just for your joints, for your mind too.
The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of exercise per week, which is about 30 minutes per day, five days per week.
Not only is this doable, but you can also turn exercise into something you look forward to if you engage in activities you enjoy, whether that’s a brisk walk with your dog, an invigorating bike ride, or a fun dance class.
Not only do you need a certain number of hours of sleep, depending on your age, but it also needs to be high-quality.
If you don’t consistently feel well-rested, get evaluated for sleep apnea and treated if necessary. You can also talk to your In Touch Counseling provider about treatment options if you’re struggling with insomnia or another sleep disorder.
It helps to create a nighttime routine that encourages sleep. This means reading, listening to music, or enjoying a cup of decaffeinated tea before bed, keeping your bedroom at a comfortable temperature, and staying off your devices for the last couple of hours you’re up.
All of us deal with stress from many sources — work, family dynamics, financial pressures, an overcrowded calendar, you name it.
It’s how you manage stress that makes all the difference. You’ll be more resilient if you adhere to the habits we’ve mentioned, like eating well, exercising regularly, and getting enough rest.
It also helps to adopt a mindfulness practice like meditation, and pursuing hobbies you love, spending time with people you enjoy, and getting outside each day all help combat the adverse effects of stress.
We can’t properly process what’s going on in our lives if we don’t reflect on it and talk it through with loved ones.
Life is a constant series of changes, and moving through these is easier if you journal and share time with friends and family you respect, who can listen well and give you thoughtful, supportive feedback.
We may become so focused on our goals and achieving what we hope to that we can become unforgiving self-critics.
When you approach a goal, make sure it’s manageable and, if necessary, break it down into smaller, more realistic pieces, so you increase your chances of attaining it.
If you feel you didn’t do your best during an interaction with a friend, family member, or co-worker, reach out and talk it through. Forgive yourself, too; you’re human, and none of us is perfect.
Developing the ability to be flexible and adapt to change is good for our mental health, rather than being stuck in rigidity and limited thinking.
Getting mental health support is an essential part of maintaining mental wellness, and at In Touch Counseling, we’re here to offer a range of advanced treatments for diverse mental health conditions, including depression, anxiety, relationship issues, trauma, and more.
Make this the year you care for yourself in every way, including emotionally. By prioritizing your mental health, you’re investing in yourself and your relationships in the most meaningful way.
Contact our conveniently located Camas office at 360-953-8740 to schedule an appointment or book online.
