23 Mental Health Goals to Set in 2023: Goals that Also Decrease Anxiety & Depression
2023 is still fresh upon us and there’s plenty of time to set goals and intentions for the year. It doesn’t need to be a new year to set new goals though; if mental health is an area you would like to improve, these 23 goals and ideas may also have direct benefits on your mental health by decreasing levels of depression, anxiety, and stress.
The exact goals that you want to set are completely up to you; if you’re struggling with mental health, keep in mind it’s important to be patient with yourself and not try to hold unrealistic expectations for yourself. Showing self-compassion as you work through these goals is an act of self love and self improvement as well; so consider these moments a win too!
The general advice for setting goals is to start small and work your way up slowly so that the goals begin to feel like a natural and good part of your day!
1. Journaling
Allows you to focus on more positive outlooks and positive self-talk
Allows us to better understand our emotions and focus on resolutions
Try:
Manifestation journal
Gratitude journal
Art journal
Free write / brain dump
Beginner Tip: If you don’t know where to start, get out a pen + paper and write whatever comes to your head without stopping yourself from writing whatever comes to mind. It doesn’t have to make sense, in fact, sometimes your thought changes mid-sentence. Go with it. Start by setting a timer for 5 minutes. You’ll begin to get better as you go!
2. Reading
Reduces stress up to 68%
Improves your ability to empathize with others
Try:
Mental health recommendation: The body keeps the score
Career recommendation: Pivot
3. Setting a Step goal
Increases blood flow and circulation to the brain
Has a positive response on your stress hormones and central nervous system
An 8-10k step target range is an end goal to strive for that benefits both physical and mental health goals
Try:
Go for a walk with a friend or family
Go window shopping
Schedule time to take short walk breaks during your work day
Tip: if your step count is low, start by slowly increasing your steps until you work up to your target!
4. Setting a Fitness goal
Builds confidence as you overcome challenges and see undeniable transformations
Natural stress relief
Releases endorphins in the body (feel good hormones!)
Try to get in 30 minutes of exercise in for at least 3 days per week (it doesn’t have to all be the same form of exercise)
Try:
Learning how to do a handstand
Going to yoga class
Working up to 300 pounds on the deadlift
Tip: the key is to find skill-based goals that interest you; any type of movement that keeps you consistent is what’s going to be the best for you!
5. Setting social media boundaries
Has a positive impact with sleep and sleep quality!
Reduction in anxiety
Increase in mood and positive emotions
Try:
Only using social media for a couple of hours a day
Putting your phone away on the weekends
Putting your phone away when hanging out with friends/family
Taking a social media break for a month
6. Meditating
Allows you to calm your mind and body
Improves your quality of sleep
Reduces negative thoughts and emotions
Try:
Following a 5 minute guided meditation in the morning or before bed
Attending a virtual or in-person meditation sound bath
Tip: if you meditate outdoors, pay attention to how vibrant the colors of the world are around you after you open your eyes!
7. Volunteering
Improves our self esteem
Improves ability to empathize and connect with others
Gives feeling of purpose and self-worth
Try:
Hanging up posters for this project around your city!
Passing out food at a food pantry
Helping at an animal shelters
8. Donating
Creates positive feelings and sense of reward
Gives a feeling of purpose and self-worth
Try:
Donating to us! Prove Your Existence accepts “donations” (you get art, we give it to individuals requesting access to therapy) from our art sales - 100% of the profits go towards helping to pay for therapy!
9. Joining a group or club
Improves ability to connect with others
Creates new support systems
Improves confidence and self esteem
Try:
Joining our community group
Joining a book club
Signing up for a recreational sports club
10. Getting better sleep
Allows you to process emotions better
Improves productivity
Improves memory
Try:
Limiting screen time an hour before bed
Limiting caffeine intake (especially after noon)
Melatonin (with doctor’s approval)
A relaxing activity before bed (ie: journaling, stretching, reading)
Getting tested for sleep apnea or talking with your doctor about your sleep struggles!
11. Scheduling quality time with friends and family
Allows you to build on your support systems
Improves empathy levels
Social interaction is one of the seven pillars of self care and necessary for well-being
Try:
Plan quality time in advance
FaceTime dates
12. Decluttering your space
Reduces cortisol levels
Improves focus and productivity
Try:
Setting up a cleaning routine
Tip: Pair cleaning with a fun task (ie: blasting your fav songs and dancing while you do the dishes)
13. exploring hobbies and passions
Decreases stress, negative emotions, and depression
Improves confidence
Try:
Joining a workout class
Joining an art class
Joining a cooking class
Tip: Find hobbies and passions that aren’t somehow related to your career or side hustle
14. Practicing positive self talk
Improves emotional regulation
Decreases stress levels
Improves confidence
Try:
Paying attention when negative thoughts come to your head and working on re-framing those thoughts
Reminding yourself that not every thought you think is true
Therapy for personalized help
15. Spending 15 minutes outdoors
Vitamin D has positive benefits on mental health (and is best absorbed through the sun)
Improves rates of psychological and emotional recovery
Improves focus
Try:
Drinking your morning coffee on the porch
Going for a walk
16. Learning a new skill
Improves self esteem
Builds sense of purpose
Try:
Cooking a new recipe
Practicing a new exercise
A new group exercise class
A fun DIY craft from TikTok or Pinterest
17. working on your diet and nutrition
A balanced diet (fruits, veggies, whole foods) are necessary for optimal mental health!
Improves energy levels
Improves concentration and focus
Try:
Adding in more fruits and veggies into your diet
A fun, new healthy recipe from Pinterest
Working with a dietician or nutrition coach
18. Drinking more water
Improves brain function
Creates feeling of relaxation
Improves energy levels
Try:
Carrying a water jug with time markers as a reminder
Sparkling water
Drinking water with your meals
19. Limiting alcohol intake
Reduces anxiety symptoms caused by alcohol consumption
Improves cognitive function
Try:
Mocktails
Attending more daytime social events
Only drinking during special occasions
20. breathing exercises
Improves mindfulness
Reduces symptoms of anxiety and depression
Try:
Guided breathing videos on YouTube
Setting aside five minutes in your morning
Practicing when you feel stressed or overwhelmed
21. Creating a morning and night routine
Reduces stress levels
Improves sleep habits
Brightens your mood
Try:
Lighting candles and reading in the bath
Setting your intentions for the day with your cup of coffee
Face masks and relaxing lo-fi music
22. Setting a monthly budget
Decreases financial stress and anxiety
Builds confidence and self esteem
Improves well-being
Try:
Working to pay off debt
Adding a portion of your paycheck to a savings or retirement account
Tracking your income and expenses each month
23. going to therapy
Builds coping skills
Ability to work through trauma
Improves levels of happiness
Try:
Talk / cognitive therapy
Art therapy
Therapy workbooks
